While The Boss is Away....v4.0

[xjsynx]

Originally Posted by Hank Vangut

bisco's 1.5 mile run at a fast clip probably felt like a sprint to him.
he probably only ran for 12 min.

12 minutes too long, should be short bursts (seconds). Max at about 30s...

[xjsynx]

Originally Posted by bitterplacebo

Also need rep tempo. Need to judge total work done under tension.

Eccentric contractions are also thought to be more capable of producing the tiny tears in muscle than concentric ones.

You are on top of it...

[xjsynx]

Originally Posted by Hank Vangut

i gotta mow the lawn tonight (and i'm talking about the green grassy one in my yard).
it's also "Legs Day" for me.

Mowed my lawn yesterdee and it was legs as well (quads)

[xjsynx]

Originally Posted by EasyEJL

don't have % of 1rm since I don't ever do 1rm as I have no spotter... but tempo is consistently 1040 I believe is the notation.

1st digit is the Eccentric
2nd digit Isometric
3rd digit Concentric
4th digit Isometric/Start

So that means you lowered the weight for only 1 second and raised it slowly for 4 seconds.

I would do a 4 sec negative and an explosive positive.

In addition, you can more or less determine your 1rm, in addition to you xRM. SO, if you are doing a weight for 10, is this your 10rm, etc...

[xjsynx]

So, what I am saying is, using your example, 60lbs for 6 reps but can do 10 with the same weight, that training intensity is very low, and why you wouldn't achieve any DOMS.

Choose a weight you can do no more than 8 for a 6 count.

[xjsynx]

And I forgot to tell you guys, I am ouuuuut

rap to you tomorrow...

[bitterplacebo]

60x6, 65x6, 70x6, 60x6, 55x6, 50x6 with 5 seconds total tension each rep
1800, 1950, 2100, 1800, 1650, 1500 (lb*s)
total = 10800

or

60x10, 60x10, 55x10, 50x15, 40x20 with 5 seconds total tension each rep
3000, 3000, 2750, 3750, 4000 (lb*s)
total = 16500


so you put the muscle under more total stress in the high rep workout and did more muscular damage... but you probably didn't engage the fast-twitch muscle fibers as well as the first workout (if you had actually been using weights that were near your 6 rep max)

this would be kind of cool to compare different workouts and then rate the DOMS associated with them... You might find the relationship between DOMS, muscular damage, and hypertrophy potential

[xjsynx]

[EasyEJL]

Originally Posted by xjsynx

1st digit is the Eccentric
2nd digit Isometric
3rd digit Concentric
4th digit Isometric/Start

So that means you lowered the weight for only 1 second and raised it slowly for 4 seconds.

I would do a 4 sec negative and an explosive positive.

In addition, you can more or less determine your 1rm, in addition to you xRM. SO, if you are doing a weight for 10, is this your 10rm, etc...

i had my notation backwards then so 4010. I try for explosive, but if i'm pushing the somewhat heavier weights it doesnt seem very explosive, but i'm also not purposefully trying to make it 1 second.


and moreso then those being specific precise weights was that I have never been able to get doms from doing sets of 6 reps, even if it is with 6rm and I do 5 sets. I guess i've never tried going higher than 5 sets tho, but i'd think i'd be doing some significant drop sets at that point

[Dr. Packenwood]

Saw a T-shirt workout guy pondering, then picking up, then buying this at Sams Club 20 minutes ago.

It has cinnamon bark extracts.

Sam's Club - Twinlab® Creatine Nitrate3 Fuel® - 4.25lbs