Frisky 2005

[ChefWide]

do one set - all out for 10 reps

drop weight

allout for 10 rep etc

you drop the weight THREE times.....



no more than 5 second rest between drops

Absolutely the most defining factor in my delt improvements bar NONE. Do Tripple drops on lateral raises as well as Reverse Cables for Posterior Delts. KILLER!


LOVE that stuff, Shadow. Excellent suggestions as always!


...could you point me to a detailed description of Time Under Tension? I see it mentioned in your plan for frisky, and understand the theory I think.. are they the same as Statics? Paused Contractions? (waiting to be poked in the eye for being a crappy search user... )


Forgive the intrusion, Frisky darlin', just stopped by to admire your stellar progress...

 

[The Shadow]

Cheffy - TUT is actual time under loas while the loas is moving.......a 6 TUT for 8-10 reps covers the 48-60 range that most research is pointing to for size gains...


2 second positive and a 4 sec negative.



sometimes we will do 4 reps on a 12 TUT as well

 

[Sassy69]

I think it also forces you to watch your form because you can't use momentum to cheat. I see so many people at the gym slapping through a set going fast fast fast & they really aren't breaking down any muscle, but they apparently are prepared to go spend mega bucks in physical therapy for tendonitis & other various pulls & strains.



Dummasses.

 

[ChefWide]

Cheffy - TUT is actual time under loas while the loas is moving.......a 6 TUT for 8-10 reps covers the 48-60 range that most research is pointing to for size gains...


2 second positive and a 4 sec negative.



sometimes we will do 4 reps on a 12 TUT as well

Shads... a 12 TUT follows the same ratio for pos/neg? ie: 4sec/8sec? Is there any positive research about that mythical last rep 'let down as slow as you can until yer eyes launch out of their sockets'? I have been doing 2up 4back for as long as i can remember.. didn't know I was doing a good thing, just didnt know any other way! LOL...




Also, Shadow, one more if ya got time: i see that you have TUT on most of the sets/exercises EXCEPT for the TripleDrops... is that right? (my whole reason for asking is I would like to do very much what you outlined for Frisky on the previous pages for 5 weeks before i go back to speed training, its time to rebuild some strength and mass now that my endurance is way the hell up and this looks like just the beast to do it )

Sassy: yes, momentum fools and 'swingers' are assnozzles that deserve the rehab bills they will get, but i have been doing fast rep-quick circuit stuff under some VERY strict supervision and its really changed my fatigue times for the better like you woulnt believe...

 

[The Shadow]

Shads... a 12 TUT follows the same ratio for pos/neg? ie: 4sec/8sec? Is there any positive research about that mythical last rep 'let down as slow as you can until yer eyes launch out of their sockets'? I have been doing 2up 4back for as long as i can remember.. didn't know I was doing a good thing, just didnt know any other way! LOL...




Also, Shadow, one more if ya got time: i see that you have TUT on most of the sets/exercises EXCEPT for the TripleDrops... is that right? (my whole reason for asking is I would like to do very much what you outlined for Frisky on the previous pages for 5 weeks before i go back to speed training, its time to rebuild some strength and mass now that my endurance is way the hell up and this looks like just the beast to do it )

Chef......although the 6 TUT isnt strictly defined on the driop sets.....the reps should still be 4-6 seconds each with minimal time between the drops


the 12 TUT can be 4, 8 or even 6,6.....rememebr that you are 30% stronger n the negative than on the positive so I like to have a longer TUT for the negative "portion"


I have seen two studies on contracted position holds......drastic increases in strength, both on the "hold" AND thru the ENTIRE ranger of motion.


Chef.....there is a sticky above that has urls on several great topics....read the one called SHUT IT training.

 

[Evil_Frisky]

TUT KICKS ASS

Yesterday at the gym there is this huge guy..... I MEAN HUGE! Doing Bicep curls and sorry but it took all I had in me to not ask what the purpose of grabbing the 80lb dumbells was if he could only do half reps and in those half reps he was using his other arm to complete the motion.. wtf???
Oh did I mention the loud grunting... "You one strong mofo" YES.. he was saying that

 

[Evil_Frisky]

7:00
2 Scoops EAS Whey
1 Multi vit
500mg Taurine
1 Trex


9:30
1/2 cup Lowfat cottage cheese
Dannon Carb Control Rasberry Cream yogurt


5oz Tuna Creations
2 egg whites
1 whole Egg

 

[jenscats5]

TUT KICKS ASS

Yesterday at the gym there is this huge guy..... I MEAN HUGE! Doing Bicep curls and sorry but it took all I had in me to not ask what the purpose of grabbing the 80lb dumbells was if he could only do half reps and in those half reps he was using his other arm to complete the motion.. wtf???
Oh did I mention the loud grunting... "You one strong mofo" YES.. he was saying that

OMG that is funny.........

 

[The Shadow]

TUT KICKS ASS

Yesterday at the gym there is this huge guy..... I MEAN HUGE! Doing Bicep curls and sorry but it took all I had in me to not ask what the purpose of grabbing the 80lb dumbells was if he could only do half reps and in those half reps he was using his other arm to complete the motion.. wtf???
Oh did I mention the loud grunting... "You one strong mofo" YES.. he was saying that

LOL

Im pretty strong for my size but I train within my limits.......usually once a week a 150 pound skater dude will want to work in......last time I was doing incline db presses.....I wamed up witht e 75's....


Here he comes....



wanted me to lift one into position




ok - no big deal....



then he wanted help on his elbows with EVERY rep....





Fine...


I jump to my first working set at 90....



He STILL wanted to woek in



..I told him that my back workout was scheduled for tomorrow

 

[Evil_Frisky]

LOL

Im pretty strong for my size but I train within my limits.......usually once a week a 150 pound skater dude will want to work in......last time I was doing incline db presses.....I wamed up witht e 75's....


Here he comes....



wanted me to lift one into position




ok - no big deal....



then he wanted help on his elbows with EVERY rep....





Fine...


I jump to my first working set at 90....



He STILL wanted to woek in



..I told him that my back workout was scheduled for tomorrow

LOL

I'll end up getting smushed one day.. My mouth overloads my ass all to often..

so yes.. I was at the squat rack pushing some whimp weight but I soooooo had to be a bitch and try to out grunt the guy...

Thank GAWD there were only four of us in the gym...