Timing

[damnit458]

Im curious as to the timing thats used if one is aiming to max strength gains? Taking the bench press for instance, I used to do 4 seconds negative, 2 positive, but that was when i was more concerned with bodybuilding. Now Im not sure if I should stick with this timing, doing 5 reps, or go faster/slower. Thanks for anyhelp.

 

[casualbb]

well for rep speed you want the positive to be as fast as possible, explosive EFFORT regardless of how heavy the weight is.

Light weights probably will move explosively, heavy weights will move slowly despite giving it 100% effort

other than that, depends on your routine. post up

 

[damnit458]

well for rep speed you want the positive to be as fast as possible, explosive EFFORT regardless of how heavy the weight is.

Light weights probably will move explosively, heavy weights will move slowly despite giving it 100% effort

other than that, depends on your routine. post up

ok, thanks for the info

Routine looks like this (not really trying to gain mass, more strength as stated before)

Normal 5x5, with an extra set for the bigger muscle groups, since i made some strength gains last time i used it.

Day 1:
Flat Bench Press 5x5
Incline Bench Press 2x8
Incline Flies 2x8
Weighted Dips 2x8

Close grip bench press 5x5
Press downs 2x8
DB Kickbacks 2x8

Day 2:
Deadlifts 5x5
Lat Pulldowns 2x8
Bent over BB rows 2x8
Pull-ups 2x8 (wish i could say weighted infront of that )

BB curls 5x5
Inc DB curls 2x8
Hammer Curls 2x8

I gotta go to class, so ill post days 3 and 4 up lata today. Thanks for any info.

 

[cwick0]

day 1 has to be rough as hell on your tris.

I dont think it is that critical to hold the weight for 4 seconds on the negative. The key is to Just control the negative. Mine arent more than a 2 seconds and i have a relatively high bench.

 

[Griz1]

Drop the kickbacks.

Complete waste of time (unless you have a vagina).

Try some skull crushers instead, or overhead tricep work.

 

[damnit458]

Drop the kickbacks.

Complete waste of time (unless you have a vagina).

Try some skull crushers instead, or overhead tricep work.

Yeah I actually changed that today before I read that post, to skull crushers.
But come on, you know your always jealous when you see someone pumpin out 10 kickbacks in a row

 

[damnit458]

day 1 has to be rough as hell on your tris.

I dont think it is that critical to hold the weight for 4 seconds on the negative. The key is to Just control the negative. Mine arent more than a 2 seconds and i have a relatively high bench.

Yeah day one sucks...weighted dips are the worse, they literally kills my tris afterwards. But hey so goes lifting.

 

[TRUEsoldier]

...and i have a relatively high bench.

thanks for being modest...LOL

he has a relatively very high bench!!!

LOL

Peace