Rep Speed

[Conan21]

Do all of you guys keep your rep speeed the same on all of your lifts?

for example do you do a very controlled negative on exercises such as skull crushers, Tricpep press downs, and curls? or just on presses?

I think i might have been trying to increase poundage too fast and am hitting a wall on some lifts......

[USMuscle9403]

Whoah, OK you definitely need to do some reading but I'll go ahead and answer. Yes, you still do the controlled negatives on those exercises.

[Conan21]

Let me rephrase that

do u do as slow of a tempo on all exercises? I tend to use not as much of a negative on arm moments and bent over rows.

I train HIT and thought you guys were the best people to ask since alot of the concepts are the same.

[USMuscle9403]

Ok sorry, I thought you were a DCer. Yes, we control the movement just as much. No jerking or anything here, nice and moderately slow pace. We go for about a 4-6 second negative, but don't really count...just focus on really controlling and feeling the weight.

[jimpaul]

I like a forcefull positive and controlled negative, and sometimes when I workout too.

[Divinity]

Just do a bit explosive with controlled movement, but don`t jerk or throw weight [takes about 2 second],pause briefly on the top of position to minimize momentum,then do negative for about 8 second, it`s Arthur Jones` recommendation on his Athletic Journal Articles on "Negative Accentuated Strength Training"...

As I read DC-ers post on musclemayhem, I notice that In-Human recommend the same word with that too...

8 second negative is general recommendation...some exercises with short range of movement [wrist curl,etc] often don`t permit that 8 second concept because the range of movement is too short...

But I think there is no problem whatever you do 5 sec,6 sec or 7 sec negatives, but just keep controlling as smoothly as you can on the downward movement because EMG shows that muscle works more on negative phase [muscle damage occured mostly on negative phase]...

[jimpaul]

Divinity, you may like this site:

https://www.highintensity.net

It's based on Mike Mentzer's versions of High Intensity Training, but they also discuss Arthur Jones and rep speeds, pre-exhaust, post-exhaust and a whole lot of similar subjects, check it out.

jim

[Divinity]

Originally posted by jimpaul
Divinity, you may like this site:

https://www.highintensity.net

It's based on Mike Mentzer's versions of High Intensity Training, but they also discuss Arthur Jones and rep speeds, pre-exhaust, post-exhaust and a whole lot of similar subjects, check it out.

jim

Thanks jim...such a great site... :showoff:

Hmmm...there`s something lack on that site...the "Actualize Your Muscular Potential in One Year!" series by Mike Mentzer is divided into 3 parts, that website don`t have the third part, if you want, you can read the 3rd part on www.mikementzer.com on "articles" section...

[Conan21]

thanks for insite

that link isn't working though?

[In-Human]

Guys I see a lot of people get carried away with rep speed, especially the negative portion, I came into the gym one day to see a couple of clients who train together now with a stopwatch, I proceeded over to them grabbed that watch and ate it.

If you just stay controlled you will be fine, no need to stress over it, you can do explosive positives under control and of course slow and very slow negatives under control, after a while it will become second nature to you and you won't even have to think of it, it will just happen...

[jimpaul]

Originally posted by Conan21
thanks for insite

that link isn't working though?

That might not have been the exact link, sorry.
I think that sites having a problem right now cause I can't seem to connect to anything. I'll get it for you when it comes up!!

jim

[jimpaul]

If anyone doesn't know about Jones, here's his two bulletins.

It's long and interesting reading, but to me, I wouldn't trade Dante's training for the world. No comparison!

http://www.medxonline.com/Exsci/bulletin1.html

http://www.medxonline.com/Exsci/bulletin2.html

jim

[In-Human]

JP, Of course not, but in the late 70s and early 80s Jones knew some shit, I trained with his programs for almost 10 years and built a great base, but DC is way above this stuff since you know times change...

[Divinity]

Originally posted by jimpaul
If anyone doesn't know about Jones, here's his two bulletins.

It's long and interesting reading, but to me, I wouldn't trade Dante's training for the world. No comparison!

http://www.medxonline.com/Exsci/bulletin1.html

http://www.medxonline.com/Exsci/bulletin2.html

jim

On later days, Jones change some of his ideas, on his both bulletin [1971-1972], Jones says that rep speed must be as fast as possible after the 4th rep [in practice it will be slow if the weight is heavy]. but later he recommend slower speed [emphasize on negative phase]...on his bulletins Jones say that isolation exercises must be avoided like a plague, but later he says that both isolation and compound are important...

Jones` full body workout work well for beginner on that program...but as you`re advanced and need more rest, you will find difficulty to recover [full body workout will overtax CNS, even when you reduce that to 2 times/week...when you`ve already using heavy weight on your training]...the solution is...split that program...Mike Mentzer realized it then betraying Jones` principles on full body workout...Dorian Yates got his training idea from Mentzer and Jones on his earlier training years, he do upper-lower-upper-lower split...

But until now, some HIT-ers like Ken Leistner,etc still use the former speed recommendation [fast speed on 5th,etc] and full body workout...

When you read bulletin 1,you`ll find that Jones also realized the sticking point...when you got stuck and don`t make progress on an exercise, change that exercise to another exercise [same as Dante recommended]

At this time, I`m not a Jonessian HIT-ers anymore...but I am DC-er now...

[Shawn "Future" Bellon]

I personally think if the range of motion is smaller you should go slower. There is something still to time under tension that should be respected.

AS far as the negative goes I think you could use some variety to challenge your strengths as well. Nothing wrong with doing a PR with your last negative right? I dont think so.