Dekoms’s BodyBlog

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…

So… In 2006 training used to be pretty good, we thought in order to get muscles you had to eat right and cut down on the calories… This was half true, after doing this for a couple of months we looked pretty good! nice and ripped, nice and slim… But this is not what we wanted weighing 73kgs with only 10% body fat is good if you want to run for miles but not if you want to shift bigger and heavyer bars off the racks!

So we had a bit of a study and realised the secret to putting on the beef is shoving in the calories till you feel like your gona explode!  We did this, and with our training started puttin gon the size. This came to a bit of a hult when i decided to be a PTI (physical training instructor) for the NZ Army, these guys fitness wise are out of this world! As a UT (under training) for them, the sh*t they would put me through each day was suacide. You would be in four 1hour classes a day these would consist of running, equipment carrys, heaving,etc anything realy.  Now these classes were only the start…. between classes the thrashings would start!  we would do things like 100 linkons, a linkon is where you start on your stomach, on "GO!" you jump up sprint 4 shuttles of 25metres in under 20seconds, straight away after you got back you would do split jumps iron chair or jack jumps till the end of the minute when that minute was up you would go again! and continue for 100 minutes. One wednesday morning straight after a 13km hill run (which i had to win) they decided to give me a 27kg straight bar (used for towing trucks) and told me "you got 1 and a half hours to get back to camp!" camp being 14km away! And the list gos on… and on…. and on, another time i got given a 20kg bar and told to run back to camp, after they had dropped me 23kms away! There would be no recovery day after day non stop the mentality was "make or brake" you would wake up and be straight back into it like you should be fresh… I think you get the picture.

This took a huge toll on the bodybuilding Body fat dropped to 6% weight gained to 80kg, now some of you may say ‘What the?! Thats a good thing!" it was a good thing we looked good, physicaly and mentaly no one could touch us. We did alot of power work and endurance work we hitting the 40s with pullups 87 press ups it was good but the muscle we had was not mirror muscle, it didnt look like i wanted….. Anyway after 6months of that and a ferther 6month physical training course i was badged! now its all about the weights iv put on the fat im back up to 10.4% and if i had to do any of those runs again i think id die (im sure i could push through it) i have lost weight but now its all about getting the size.  Size is hard with my job (lots of running) but if you want something bad enough itl happen.

Dont let anything stop you from reaching your goals what ever they are! Chin up people.