Been tryin some new stuff...

[spatts]

Well, it's new to me anyway. On speed days, I have been changing my accessory work structure for volume and speed. On ME days I will tend to do 3 x 15 and speed days 10x 4 or 8 x 5 (still about 40-45 reps either way). As I've mentioned before, I get pretty decent carry over from accessory work to gym lifts if I try to pick accessory work that's close to the plane of the lift. If I add 22 to 4 board, then 3, then 2, I can generally test the bench and find I've picked up 22. Again, might be beginners luck.

Lately though, on speed day, I have been doing my accessory work with speed. I figured if I train the whole movement and portions for speed, why not train the components for speed too. Well, I've been doing it for about 3-4 weeks now, and I'm really feeling stronger (read: faster) through my weak points, especially on bench.

Do any of you do accessory work for speed? If you have, what kind of results/carry-over are you seeing?

 

[Deciever1]

its an intercepting concept.. let us know how it goes.

 

[spatts]

So far it's going well...can you tell me more?

 

[jeremys]

i do all my accessory work fast, but i dont work on speed specifically(on accessory). im afraid i may be using too much momentum, now that i think about it

 

[spatts]

I have been making a conscious effort to speed the weight up, avoid the eccentric, then pause and speed the next rep up for that very reason. I've been doing it on everything...rows, presses, extensions, cleans, etc...

 

[jeremys]

thats a good idea, i think i'll try that

 

[Hannibal]

I have been making a conscious effort to speed the weight up, avoid the eccentric, then pause and speed the next rep up for that very reason. I've been doing it on everything...rows, presses, extensions, cleans, etc...

Guess I will play devil's advocate...just for the sake of discussion. My only concern is that in concentrating on speed on your accesorry work for that day...you only have one day concentrating on hypertrophy. You "might" be limiting your gains in muscle mass. More muscle mass...more muscle fibers to potentially recruit. And for you personally, you need to add thickness to your upper back to help your squat and bench, so one day might not be optimal.

I'm not sayin I'm right...honestly not sure. I think it's a great idea. We'll see if it works...I hope so. Daytona is rapidly approaching.

Anyone else have any ideas....

 

[spatts]

Don't most BB'ers, who train for size, work each muscle once per week?

 

[Hannibal]

Don't most BB'ers, who train for size, work each muscle once per week?

Good point...like I said, I am in no way tryin to disprove your theory. I honestly hope it works. I am just tryin to play the other side to get a discussion going.

Lots of BB, who train for size, do only train each muscle once per week. However, they tend to do 4-5 different exercises, and upwards of 20 sets per muscle. Where we tend to do 1 exercise per body part...4-5 sets.

 

[spatts]

20? I never did more than 10-12 and grew like a weed, but I see your point. Also, ifI increase speed, increase my stregth, and lift more...well, in theory I should grow.

You know how much faster I'm putting on muscle training explosively, which is mostly genetics I'm sure. I've put on alot of size through hang snatches and power cleans, and other heavy, explosive movements at low/moderate volume.

Would like to hear from others that have tried it.