Training methods/techniques

[leatherface]

just curious if anyone would like to Post some Training methods and explain how to do them, and there benefits. For example, what exactly are.. Static Holds? Negatives, Forced Reps, paused reps, drop sets, things like that I know what some of those are, im just giving an example.

Drop Sets -- Usually only done on the last set of whatever exercise your doing. After completing However many reps you can successfully do, you drop the weight by about 25% and immediatly, put up as many more reps as you can. If you want to, you can even do more drop sets after this one, dropping the weight maybe by 50% from the original weight.

Forced Reps -- Once again, I wouldn't do these on every set. When you can no longer complete any more reps without assistance, you have your partner help you put the weight up, but he is to only help as much as needed, he should NOT put the weight up himself. Usually 2-3 Forced reps are enough, After that you should probably hit Absolute failure anyhow.

Ok those were just a few examples, thanks guys

 

[leatherface]

Heavy Negatives -- usually do about 115-130% of your 1RM, but only do the eccentric portion, and do it very slow, should probably take about 6 seconds, and ofcourse a partner is always a good idea with these .

 

[Exodus]

even though i dont get to do it a whole lot anymore due to my partners work schedule. b fold does this a lot too.

The I Go You Go Method:
best suited for curls. you and your partner stand facing each other. rep to you cant rep no more or to a certain number. then hand it off, repeat untill your in extreme pain.

X

 

[leatherface]

Ah, good method I did that before on and off for a couple month with barbell curls, the way we did it though, i would do 1 rep, hand off, he would do 1 and hand back, then i would do 2, hand off and he would do 2, then 3 and we worked up to 10, did 10 again and worked back down. Damn did those hurt so bad, so much lactic acid build up, but they were fun heh

 

[leatherface]

Ok, well then let me ask a few questions myself heh. First, what are static holds, and 2nd how exactly do paused reps work, I would think, say for benching, I would put up 1 rep, rack it, and wait a certain amount of time (5 seconds??) then unrack and do another rep, and continue, but Thats just me guessing so if anyone could fully explain these 2 things I would be greatful.

 

[PolishHammer1977]

I am not enlightened to teach WS training or its intricities. I can tell you that I have made solid gains using moderate weights and learning to handle them. Concentrating on slower cadences. Eccentric (downward movement of weight) movements have definitely stregnthened my tendons and ligaments not to mention muscles to the point where I can handle heavy weights for slower cadences IMO I have to learn how to handle the iron, be one with the iron, not to fight the iron.

I hope that can help you a little.

 

[leatherface]

bump, anyone know the answers to my questions? or have any more methods to post?