Reps are out!!!!!!!!!!
I had an epiphany… All this time iv been worried about how many reps to do and time under tension. Do I do fast reps?… Do I do slow reps?….
What about Negatives where do they come into it? So many theory’s and just not enough time in my amazing world to fit them all in! Now I know you all know about the "Golden minute" correct me if im wrong but in laymen’s terms after a minute, a form of cortisone (a steroid hormone secreted by the adrenal cortex (Ya like that?!) is released into the body, this is a bad thing! It is catabolic and affects the muscle you are trying to work. So anyway you shouldn’t work for longer then a minute if you want to build muscle.
So with all these different was to train how do you know what’s best for you? I want to build muscle and in order to compete next year but I still want power so I need to be doing fast explosive movements, I want functional strength so I need to be doing eccentric movements (negatives), and of course I wona get BIG!!!
I know I know I can’t have my cake and eat it…. Or can I?! Today it hit me if I pump out as many reps as I can in 50 seconds im keeping to that golden minute and getting my power reps done, but wait there’s more! Im also sticking to maximum time under tension so in theory im smashing that muscle harder then when I was sticking to “10-12 reps”.
So I tried it today on my chest had a bit of a warm up then maxed out on 120kg (264.6lbs) which was about three reps with a couple of reps spotted after that, then it was on! 100kg (220.5lbs) pumping away for as long as I could then the spotter jumped in to help “30seconds!” he yelled, then came the negatives! At 55seconds I was spent! I had just done a negative workout a power workout and a hypertrophy workout all in one! My chest was screaming!! I was out of breath and laying on the bench was all I could think about (not to mention everyone steering at me, we call that a gym stopper) so I completed my chest workout using this principle and I haven’t felt like that since the first time I did drop sets! All I needed was six sets hitting all angles of my chest and three hours later its still pumping!
Im not saying it’ll definitely work for you, but give it a go and see how ya feel. If your a beginner don’t try it, power moves have a lot grater chance of injury. So now Im gona train like this for a bit and see if I get any gains, ill let ya all know how it goes.
Peace…
