Dynamic Effort sets

[ryno9000]

I'm switching gear from bodybuilding style to powerlifting style training and spend LOTS of time recently studying Louie Simmons methods among others.

One thing I've read, it was actually in a book by Mark Rippetoe, says that in dynamic effort sets the "bar should be moved as explosively as possible." Is this true for the eccentric? I mean, am I essentially just "dropping" the bar, or is the eccentric controlled and it's just the concentric that is moved as fast as possible?

 

[ryno9000]

105 views and nobody knows?

 

[mbag012]

fast but controlled eccentric, explosive concentric.

fast but controlled as in, you go fast but you dont go fast enough to start hurting yourself.

ive read of dropping the bar for the eccentric phase but i dont know how to do it and until i meet someone who knows how to do it correctly i will not do it.

 

[ryno9000]

I watched some video last night and for the dynamic bench they were pretty much dropping the bar as fast as possible, but dynamic squats, which were onto a box, they looked relatively slow.

 

[mbag012]

i was pretty much dropping the bar when i was doing dynamic effort bench press but it start irritating my shoulders and causing joint pains. its most likely a deficiency in technique but i dont have anyone to rely on so i have to get by with a slower eccentric.

i think the reason they drop the bar is to active the stretch reflex and make the bar go up faster during the concentric. im doing dynamic pause presses because my starting strength is weak so theres no point in having a very fast eccentric for me anyways. experiment and see what works and what doesnt.

 

[joeblow12345]

If you squat and dl less then 500, and bench less then 300 don't bother with dynamic work yet. Use your second day to do rep work to build strength and develop technique. If you can go over those numbers then by all means if you need speed work then do so. When you lower the bar you do so under control but quickly. So your not falling or dropping the bar. The idea is to do that 2-3 rep speed set in the same amount of time it takes to push a 1rm. Somewhere in the neighborhood of 3-4 seconds.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

 

[ryno9000]

If you squat and dl less then 500, and bench less then 300 don't bother with dynamic work yet. Use your second day to do rep work to build strength and develop technique. If you can go over those numbers then by all means if you need speed work then do so. When you lower the bar you do so under control but quickly. So your not falling or dropping the bar. The idea is to do that 2-3 rep speed set in the same amount of time it takes to push a 1rm. Somewhere in the neighborhood of 3-4 seconds.


Use code joeb15 for 15% of at Ntbm.

Use code TEAM1001 at ruthless supps for a $50 off discount on transaderm and phytoserms.

Thank you!