Printable View
When your doing reps for DC should they be controlled pace reps or 6-sec negatives? Ive been currently doing reg controlled reps and still gettin amazing workouts. I would only be able to use like 205 for 10reps if i did them w/ 6-sec negatives. I guess im jus confused...
anybody???????
CONTROLLED
^^ totally agree. All you gotta do is nice controlled negatives- 1-3 seconds are fine as long as it is controlled. Controlling is really the key here and you will get great burns/pumps doing as explosive as possible on the positive and nice controlled negative. Switching sets to longer slow negs (like 6 seconds) wouldnt hurt every once in a while- like maybe 1x a month or so. Doing super slow negs everytime could EASILY be overtraining.
Look at it this way:Quote:
Originally Posted by youngN
Normal speed (1-2 sec/rep) with 250 for 10 reps will mean that you keep your pecs under tension for 10 to 20 seconds.
However, lets say with 6 sec negatives you can only do 200 for 10 reps. Now, that's going to be atleast 70 seconds of time under tension if you take 1 sec to raise the weight.
Although you lowered your work load by 20% you increased your time under tension by 250%. Which do you think is more effective?
I don't do DC, to tell you the truth I don't know anything about it. I use Tempo training. They may be the same, I don't know. For example I'll use a 3121 tempo on bench. That means 3 sec lowering, 1 sec stretch at bottom (just off my chest - always keep tension on the muscle), 2 seconds raising the weight (not because it's heavy but to feel the muscle work through the entire ROM) and 1 sec squeeze at top. I change the tempo all the time. I might do 5112, or 2222, or whatever to keep the muscle shocked. As long as I can get my muscle to call on as many motor units as possible I win.
When doing DC style training the key is CONTROL THE WEIGHT AT ALL TIMES. For example a long negative on heavy deads is dangerous... just control the weight.
It is also a good idea to take your DC questions to IntenseMuscle.com where the experts live includign DC himself and In-Human.
Lots of great info there!
SuperChicken1