Ok *nervous laughter* - what about...

[ThePolishHammer]

Cornholio... so your saying super slow reps are best for muscle building?

 

[coolcolj]

I do sets of 3-5 for some and sets of 6-8 for others, but I don't accentuate the negative - just control it, and I lift as fast as I can so 3 secs per rep if that. Most of it in the negative.
I lift pretty ballisticly, I use CAT on just about every exercise I do.

I personally think total time under load is the real cause for growth, and the magnitude of the load. Perhaps TUL over a period of time such as a week.

 

[Lumberg]

I don't seem to get much out of low rep sets.

The next day I am not as sore even though I went to failure.

Here is my reasoning:

when you pick a weight you can get 10 times you actually have a better chance to go closer to failure. here's why:

let's say you get 3 reps clean but need help for the fourth. how much help did you need? maybe 10% worth. you still had 90% of a final rep in you.

But when you do 10 reps you probably need a lot more help to do that last rep.

It's hard to put into words but there is more resolution as far as how close you actually get to failure on higer rep sets. However for other reasons (that I have trouble articulating) I don't like going much over 15. Definitely never over 20.

Also with more reps you are doing more work in the mechanical sense of the word.

IE 165# raised 25 inches 10 times represents more work than 185# raised 4 times.

Again my goal is not 1RM and I also switch things around every few months so I do do low rep training just for a changeup.

JC

 

[coolcolj]

I'm plenty sore from 2 sets 4-5 rep squats! Not DOMS, just a dull ache. I use CAT though, that maybe the key.

 

[The Shadow]

Compes training causes crazy soreness for me.


Super slow reps??

I'm saying that the research looks very good...use whatever TUT that meets your goals....it also completely reduces lifting momentum......

 

[b fold the truth]

I swear that strength training is so much less complicated. All I have to do is just go kill myself with heavy objects...

Corn...c'mon up man and we can discuss all of this over a pizza..

B True

 

[The Shadow]

actually you are right.

Most people including myself shot-gun things...like Spatts and hannibal using pl work and assistance and high reps...my idea is ok:

Let's find out what has the most bang-for-the-buck and let's then emphasize that.


Fold - I'm tellin ya...when things settle a little....I'm going to NY in NOV...maybe i'll take off two weeks instead of one...

 

[bignate73]

I'm plenty sore from 2 sets 4-5 rep squats! Not DOMS, just a dull ache. I use CAT though, that maybe the key.

CAT training can give just as much stress if not more than a controlled rep. explosive training will recruit tons of white fibers as well. i think more than "superslow".

 

[b fold the truth]

I guess that I am just finding that anything and everything is working for me at the moment. I get better every training session because my technique is improving and I am feeling more comfortable with the implements...

yes...definately take 2 weeks off...

B True

 

[The Shadow]

CAT training can give just as much stress if not more than a controlled rep. explosive training will recruit tons of white fibers as well. i think more than "superslow".

I agree.

I think superslow is primarily most beneficial for bb'ers...