Speed sets

[Enock]

I recently read and article about Speed Sets or so.

Basically the idea is lowering the weight say by 30% of what you normally do. And repping the bar as fast as you can (while still controlled as to mmake sure your targeting the correct muscles not like some cracked out loon)

The idea behind it is that speed correlates into explosive power, pretty sure I've read its use for powerlifters but using bands ect..

Anyone have personal experience on its effectiveness ect... Not including bands/chains and how you would go about incorporating it into your split

Thanks.

 

[goldenone]

Thats westside training.

I have been training westside for 2 years and love it.I continue to set personal records in my bench and squat.

You have a speed day and a max effort day.

On speed day(monday for me) you train at 55-60% of your 1rm.You do 6-8 sets@3reps a set.You use three diffrent grips,and move them from the groove on the bar to the smooth part.

On the max-effort day you pick a exercise(Incline) and train up to 90% of your 1rm.You train for 3-4 weeks and pick another movement,flat,decline,floor etc........and do that movement.

You dont nessecary(sp?) have to use chains or bands to use this program.

I'm sure The mann,Heavyware and others can give you some input also.

Here is a link to a good article on it.http://www.testosterone.net/html/body_115b600.html

 

[endpoint]

sometimes 50-60% isnt low enough.

I my self had to shift the percentage to about 40% till i built up the speed needed.

I train westside and it has realy helped my strength. People often neglect that speed and strength go hand in hand


i train the speed stuff 72 hours after the all out maximum effort stuff.

 

[powerlifterjay]

I too use speed but i use them with bands. They work its for powerlifting. The speed teaches you to push very hard off the bottom so when you have a shirt on your speed will help with the little bit of momentum you get out of th ebottom. Basically it makes you more powerful (faster) then actually building brute strength.

 

[Enock]

Do you believe there is much point in trying to use it for mass development?

Theory being that if I learn to recruit more fibers I can also damage more fibers when I train. Or no not really, because when I do the normal 6-8 rep range the fibers I am missing in on in the first few reps ends up being used as the beginning fibers slacken?

 

[powerlifterjay]

For bodybuilding? I wouldnt do it. Because we do speed work on one day then 72 hrs later we do our max effort work. That is were our mass or absolute strength is built. You need to lift heavy then rest. But depending on your sleep time , nutrition , and supplementation it may work for you. But if you only have interest in size and no so much in how much you lift then no.

 

[wanna b surfer]

the titan training video recommends lifting as fast as you can without relying on momentum. everyone has their own opinion on what works best. and they all have convincing reasons as to why that method of lifting is the only way to lift. i dont know though.