A friend of mine and I trained some chest together today. He asked my opinion on the "what-to-do's" for this session. So I asked him had what he hoped to accomplish ( speed, numbers, vanity). He replied with "Max Effort" so I prescribed 6-8 rep range with variations in repetition speed and weight progressions. In case your interested, this rep range would indicate a functional hypertrophy theme (muscle building/athletic). Now on to the story!
Now this guy is a fast twitch (explosive/powerful) lifter, so we started with a barbell flat bench max 6 reps with a fast tempo down and up, working on fast bar speed. This accounted for a total set time of about 10 seconds. Now he was solid here in relation to his bar speed and although each 6th rep was very close to failure, he was able to get all 6 reps each set without lowering the weight. Great start.
We move to a flat bench DB next with a significant change in rep speed. We lowered each rep from the top position for 3 seconds, a fast push and had 1-2 second hold at the top of the rep. These sets were designed for 8 reps. Total time under tension here is approximately 40+ seconds for each set. This in large contrast to our original set lengths of 10 seconds. Here is where results changed, as far as he knew....so what happened? I feel the need to preface the results by saying my partner primarily trains with speed reps rather than using a controlled tempo like we are using here.
I talked my partner into using a 25% lighter weight than he normally would use for the 8 rep range. Immediately following the first set, my partner seemed slightly dejected after barely made his 8th rep. In sets 2 and 3, the weights and reps were falling as was his ego. Now in his defense, we rested no more than 90 seconds total between these sets, where complete recovery scientifically could have allowed up to 4 minutes rest time between sets for full muscular and mental recovery. He tried describing his fall off as "just having a bad day". I knew better.
Maximum effort training is relative. Meaning, a ton of variables will alter performance. Now things like time of the day, amount of sleep, pre workout meals, stress levels etc. can have a big impact on individual performance. More specific to this story would be the speed in which a repetition is performed (tempo) and the amount of sets, reps and rest intervals (strength quality) proved to equate to different results. The change in results does not mean your having a bad day, it simply reminds us that we can not be efficient in every style of lifting without actually training for it.
Whether 1 rep or 15 reps, maximum results is achieved through maximum effort. Don't let ego discount the quality of a training program, especially when working in new areas. Embrace the change and try and improve your lifting efficiency in many areas to become a more well rounded lifter.
No comments:
Post a Comment