Cross-wiring and tempo contrast
In "Strength and Physique, Volume One" I go over various training techniques, one of them is a little known technique called "cross-wiring." Over ten years ago, I developed a variation of this technique which involved tempo contrast. What is all this mumbo jumbo? Tempo contrast is when you apply 2 different speeds of lifting to an exercise. Cross wiring is when you alternate sets for a bodypart with differing properties (exercises, tempo, reps, etc.). I explain this much better in the book, but for right now I’ll show you an example of cross wiring involving only tempo contrast. Let’s choose the overhead barbell press as an example:
Set 1- Barbell military press (4-6 reps) Heavy weight, strict form
Rest 2 minutes
Set 2- Barbell push press (4-6 reps) Light weight, explosive speed
Rest 2 minutes
Repeat 3 more times for a total of 6 sets.
You alternate the speed of the lift from set to set, a proven technique in producing size and strength. Just take a look at gymnasts: their routines with the rings and pommel horse involve a lot of varying speeds interspersed with each other. They do everything from explosive moves to static moves, such as the Iron Cross, all within one continuous "set."
For more insights into strength training and bodybuilding, visit http://strengthandphysique.blogspot.com
Preview and purchase the book “Strength and Physique, Volume One” at Lulu.com
January 13, 2008 at 1:39 pm
Great idea … another one to make some notes about for future workouts. Thanks!