medium / lite weight many reps
I had to change my way of training for various reasons but I am responding way beyond I thought possible the way I am doing it now.
I do a medium / lite weight and do 20 to 25 reps very slow and controlled at the top and end of each rep I squeeze or elongate the muscle
and /or the angonist muscle. I use less and less weight when I can not control the weight correctly.
I was always taught heavy and low reps to build muscle, but this is working well for me.
Re: medium / lite weight many reps
Same for me brotha. I've been going a bit lighter with more volume lately and it's been working great. Always good to change it up.
Re: medium / lite weight many reps
Ive had to do the same, i use lighter weight higher slower reps and focus on the negative. LOVE it. I also use BFR to get a really nasty pump
Re: medium / lite weight many reps
Dirt glad it is working for ya. It is all I can do now and does a great job. I think you are right with the full reps. many times with heavy stuff we cheat and do not get the full range of motion to totally elongate and then contract or vice versa.
Volume works. Great post man.
Re: medium / lite weight many reps
If you're putting your "mind" to each slow rep, its a win win:)
Re: medium / lite weight many reps
Quote:
Originally Posted by
FREAKSHOW
Ive had to do the same, i use lighter weight higher slower reps and focus on the negative. LOVE it. I also use BFR to get a really nasty pump
OK what is BFR
Re: medium / lite weight many reps
Quote:
Originally Posted by
dirtwarrior
OK what is BFR
Blood Flow Restriction or occlusion training. Here is a video on it, ive used it off and on and love it but ive been using it a lot more often lately, the pump is insane. legs day using BFR and IGF/DES was killer lol
https://youtu.be/xz_zdKwx9_M
Re: medium / lite weight many reps
TY for this. I have never heard of it
Re: medium / lite weight many reps
Quote:
Originally Posted by
dirtwarrior
TY for this. I have never heard of it
its a hell of a pump. i love it on legs as the quads get thick as hell and a feeling of fullness like never before. kinda skin splitting feeling.
Re: medium / lite weight many reps
Quote:
Originally Posted by
FREAKSHOW
its a hell of a pump. i love it on legs as the quads get thick as hell and a feeling of fullness like never before. kinda skin splitting feeling.
that workout was actually programmed into my training the other day. painful pump is an understatement lol. also a hell of a good technique when you cant go heavy
Re: medium / lite weight many reps
Quote:
Originally Posted by
guns01
that workout was actually programmed into my training the other day. painful pump is an understatement lol. also a hell of a good technique when you cant go heavy
I love it. Triceps get crazy pumped. I've learned to do the reps slower and focus on the contraction and a slow negative. Man it FRIES them good pretty fast.
Re: medium / lite weight many reps
I have learned a lot thanks guys
Re: medium / lite weight many reps
This type of training should I wait to start this or should I start it now?
Re: medium / lite weight many reps
Quote:
Originally Posted by
dirtwarrior
This type of training should I wait to start this or should I start it now?
it can be added in anytime really.
Re: medium / lite weight many reps
I got the straps ordered. It is elastic velcro with buckels