I know what you mean. One of the things that Rage and I talked about is having someone you know you can trust so you get the correct resistance on the negative, but you're not fighting your partner. If someone reliable to do this is not available, one alternative is to use something like a Smith or a plate-loaded machine. Load up a weight that you really can't lift (>100% 1RM) and have someone simply help you lift the weight, but then you lower the weight (4-5 count) by yourself. Then, they lift the weight with you again, and repeat. Since all they're doing is helping with the positive, you don't have to worry about trying to explain to a moron what you're trying to do.
Hope that helps....
Hmmm this would work for a portion of the moves... I may give this a whirl...
"DESIRE DETERMINES DESTINY"
"It's all a fucking waste if you're not eating right... if you're not supplementing right... if you're not taking the proper steps to induce growth post workout you might as well stay home and jerk off." - G Diesel
Ryan DeLuca, CEO of bodybuilding.com is having his content guys put together an article on this technique, so we'll put some videos together to help demonstrate. I'll put them on here also when they are finished. A video is worth a million words.
In the works. In the meantime, I know Firedrake has some vids of us doing SST/FN at the last ABC. Maybe I can get him to post one over here pretty quick.
In the works. In the meantime, I know Firedrake has some vids of us doing SST/FN at the last ABC. Maybe I can get him to post one over here pretty quick.
I'll try to get 'em up tomorrow night -- how's that?
I just took a few weeks off this routine to break it up a bit. I made zero gains in muscle during my off time from the technique and just doing what I normally used to do with straight sets. Went back on SST/FN and put on 2.3 lbs of muscle in 6 days. My doctor is just floored by the results. He uses an InBody 320 Body Composition Analysis to run the tests. I normally see him once a month, but stopped in after a week because I had gained a few lbs within a week and wanted to make sure it was the right kind of gain. Obviously it was. Brutal routine but well worth it.
I just took a few weeks off this routine to break it up a bit. I made zero gains in muscle during my off time from the technique and just doing what I normally used to do with straight sets. Went back on SST/FN and put on 2.3 lbs of muscle in 6 days. My doctor is just floored by the results. He uses an InBody 320 Body Composition Analysis to run the tests. I normally see him once a month, but stopped in after a week because I had gained a few lbs within a week and wanted to make sure it was the right kind of gain. Obviously it was. Brutal routine but well worth it.
The great thing is that you will probably make even better gains on it now since you gave your body a little bit of a break.
THROUGH THE CEILING!!!!
"Trample The Weak. Hurdle The Dead."
"Dominentur vestri venatus."
"Si vis pacem, para bellum."
"It's not that Strength & Conditioning is everything; it just really sucks to be weak and slow."
The Technique; Chose a weight that is about 80% of your 1 rep max. Perform 8 reps emphasizing primarily the positive (concentric) portion of the rep. Then immediately begin emphasizing the negative (eccentric) portion of the rep with that same weight. While beginning the negative rep, have an experienced training partner begin to slowly increase the tension of the negative rep as you resist the weight (Forced Negative) at a steady rate of 5 counts till you have reached the end of the negative portion of the rep. Repeat this for 3 more reps or a grand total of 12 between the 8 positive and 4 negative reps....
Very very interesting read. Excited to begin trying this once I feel competent enough. Also, granted I get the nod from Rage, I am interested in using the example split for bulking you provided.
With that said, what is the best way to estimate my 1 rep max? Furthermore 80% of my 1RM? I have been logging my workouts for the past 3 months and always striving to hit 10 challenging reps.
A little clarification on the negatives. "Increasing tension." Does that mean your partner should be making it 'harder' while you are working that 5 count? For example if I was on a set of incline bench presses, once I began the negative portion of the set, would the training partner 'push down' on the bar? Or just simply provide enough support so that the bar did not drop on my chest?
Very excited to incorporate this into my training.
The Legs Feed the Wolf
"Gold Toes are $20 right now at Macy's" E. Centopani
Ok, so the first time I did this was on Back/Rear Delt day.
I could not believe how deep the technique reaches into the fiber - as Rage explains it causes micro-tears deep in areas that no doubt add to growth in areas I just have not been able to access.
Outstanding technique but don't surprised if you puke. It's 100% Animal Intense.
Very very interesting read. Excited to begin trying this once I feel competent enough. Also, granted I get the nod from Rage, I am interested in using the example split for bulking you provided.
With that said, what is the best way to estimate my 1 rep max? Furthermore 80% of my 1RM? I have been logging my workouts for the past 3 months and always striving to hit 10 challenging reps.
A little clarification on the negatives. "Increasing tension." Does that mean your partner should be making it 'harder' while you are working that 5 count? For example if I was on a set of incline bench presses, once I began the negative portion of the set, would the training partner 'push down' on the bar? Or just simply provide enough support so that the bar did not drop on my chest?
Very excited to incorporate this into my training.
Bump.
Sorry to be so anxious, just really hoping for some feedback on my questions. I really think this is a technique that could help me with my lagging areas.
The Legs Feed the Wolf
"Gold Toes are $20 right now at Macy's" E. Centopani
Really interesting intensity technique. Excellent work Rage.
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