Signed Football Memorabilia

Posts Tagged ‘Plateau’

  You can relax this is not an article about using proper weight and form but an article that will show you the way to execute earch and every rep of your workouts for maximum sixe adn stregnth/

A seemingly small concideration, yet the way you lift each and every rep is the essence of training. The activity that gives you the results you’re working so hard for.

You can literally take your current workout (provided it’s a reasonable one) and change nothing else but the way in witch you perform each and every rep and bust out of a plateau and see impressive gains in strength and size.

There is a lot of confusion and seemingly contradictory opinions on what a good or perfect rep is. You have the Weider principles of hypertrophy who are in the time under tension camp, favoring moderate and controlled rep speeds. You also have the high intensity training camp (H.I.T.) who are really into time under tension with very  slow rep speeds, typically taking up to 7-10 seconds to complete one repetition in some advanced techniques.

Then we got another group that preaches lifting fast reps, not just fast but explosively. This group is usually training athletes who need to be truly strong and explosive and not just big and pretty. The experts today who advocate lifting explosive fast reps are a virtual who’s who of strength training coaches, guys like Jason Ferruggia, Zach Even-Esh, Chad Waterbury, and Christian thibaudeau. if these names are not familiar to you put down the muscle and fiction magazine and start learning from real experts.

Lifting fast reps is also a bit “old school” while the old time strong men like Arthur Saxon and George Hackenschmidt didn’t advocate trying to lift fast reps but they did advocate using higher weight and lower rep schemes, and  if your lifting 80-95% of your 1 rep max you don’t have the luxury of moving the weight slowly.

So who is right, Is one rep style better, and is changingthe style of my reps going to make that big of a difference in my results?   the answer to all these questions is yes, let me explain… For myself I have to say I am the lifting fast reps camp. This is for three very big reasons:

• You can use more weight when lifting fast reps
• Moving heavier weight adn lifting faster will recruit the maximum number of muscle fibers.
• Fast movemetns adn heavier weights create an efficiant central nervous system that can fire off more muscle faster creating more absolute strength! 

What I will give an absolute answer on is time under tension.   Yes, when you introduce an unfamiliar stimulus to your muscles it will yield at least some favorable results, but lets not forget we are not interested in just ok methods of training we looking for the best way to build muscle period.

If time under tension was a valid training paradigm than methods like 5×5 wouldn’t work, but guess what they do work and work beautifully. While the excepted wisdom concerning optimal hypertrophy dictates that the optimal time under tension is 40-60 seconds the average set of 5 reps in a 5×5 rep scheme may only last 15-20 second   , yet is very effective in packing on pounds of muscle and building some real strength as well.

Alright Paul that all great but how about you get into exactly how to execute the best kind of reps that will give me better results faster…no problem, it looks like this:

X-1-2-0 <—does that make sense?

Here’s what it means:

• The “X” means lifting the weight explosively, as fast as you possibly can to the top of the range of motion.

• The “1” represents the top of the range of motion; you’re going to hold that contracted muscle for 1 second, this means you are in control and really stick every rep and not just swinging around more weight than you can really handle.
• The “2” means you will lower the weight relatively fast but always under control.
• The “0” is as important as the explosive part of the lift because it represents the all important fast turn around at the bottom of the range of motion as you transition from lowering into the explosive lifting portion of the exercise.

…and there you have it what myself and the top strength coaches of today and the old school strong men would call the perfect rep. Try fast reps for a few weeks and leave a comment on this post about the ridiculous strength and size gains your experiencing because of it.

A leader on the field and captain of the Bronx Bombers- Derek Jeter is the franchise player the Yankees organization expected him to become. Jeter won Rookie of the Year honors in 1996 and the 2000 season was his breakout year- as he collected the All-Star MVP and World Series MVP Awards. To date- he’s led the Yankees to four World Series Championships and has continually amazed fans with his timely hitting- amazing catches and throws- as well as his infectious love of the game. He crossed the 2-000-hit plateau in 2006 and as of 2007 was at 2-200 hits and counting. Derek Jeter has hand signed this 16×20 photograph of him hitting a second-inning RBI single against the Boston Red Sox at Yankee Stadium on May 23- 2007. The hit was Jeter’s 2-215th- moving him into fifth place on the all-time Yankees hit list. A MLB Authentic Hologram is included.

A leader on the field and captain of the Bronx Bombers- Derek Jeter has become the franchise player that the Yankees organization expected him to become. Jeter won Rookie of the Year honors in 1996 and the 2000 season was his breakout year- as he collected the All-Star MVP and World Series MVP Awards. To date- he’s led the Yankees to four World Series Championships and has continually amazed fans with his timely hitting- amazing catches and throws- as well as his infectious love of the game. He crossed the 2-000-hit plateau in 2006 and as of 2007 was at 2-200 hits and counting. Derek Jeter has handed signed this graet 16×20 Sepia Tone photo of him hitting his first Grand Slam. A Steiner Sports Certificate of Authenticity is included.

A leader on the field and captain of the Bronx Bombers- Derek Jeter has become the franchise player that the Yankees organization expected him to become. Jeter won Rookie of the Year honors in 1996 and the 2000 season was his breakout year- as he collected the All-Star MVP and World Series MVP Awards. To date- he’s led the Yankees to four World Series Championships and has continually amazed fans with his timely hitting- amazing catches and throws- as well as his infectious love of the game. He crossed the 2-000-hit plateau in 2006 and as of 2007 was at 2-200 hits and counting. Derek Jeter has hand signed this great 8×10 photo of him with the American flag. A Steiner Sports Certificate of Authenticity is included.

A leader on the field and captain of the Bronx Bombers- Derek Jeter is the franchise player the Yankees organization expected him to become. Jeter won Rookie of the Year honors in 1996 and to date he’s led the Yankees to four World Series Championships and has continually amazed fans with his timely hitting- amazing catches and throws- as well as his infectious love of the game. He crossed the 2-000-hit plateau in 2006 and as of 2007 was at 2-200 hits and counting. Meanwhile- the Yankees drafted Robinson Cano out of the Dominican Republic in 2001- and he quickly ascended through the Yankees’ farm system. And when the second base slot on the big league team came up for grabs during the 2005 campaign- Cano stepped up to the plate- exciting fans and teammates and the Yankees’ brass with his bat- glove and speed. Now- Jeter and Cano looked primed to be turning double plays for years to come. Derek Jeter and Robinson Cano have each hand signed this 16×20 photograph of Jeter throwing to first base during the game against the Oakland Athletics at McAfee Coliseum on May 14- 2005- in Oakland- California. The Yankees defeated the A’s 15-5. A Steiner Sports Certificate of Authenticity is included.

A leader on the field and captain of the Bronx Bombers- Derek Jeter has become the franchise player that the Yankees organization expected him to become. Jeter won Rookie of the Year honors in 1996 and the 2000 season was his breakout year- as he collected the All-Star MVP and World Series MVP Awards. To date- he’s led the Yankees to four World Series Championships and has continually amazed fans with his timely hitting- amazing catches and throws- as well as his infectious love of the game. He crossed the 2-000-hit plateau in 2006 and as of July 2008 was at 2-450 hits and counting. Derek Jeter has hand signed 16×20 of Him Tying Mickey Mantle on the All-Time Yankees hit list. which includes a Steiner Sports Certificate of Authenticity.

A leader on the field and captain of the Bronx Bombers- Derek Jeter has become the franchise player that the Yankees organization expected him to become. Jeter won Rookie of the Year honors in 1996 and the 2000 season was his breakout year- as he collected the All-Star MVP and World Series MVP Awards. To date- he’s led the Yankees to four World Series Championships and has continually amazed fans with his timely hitting- amazing catches and throws- as well as his infectious love of the game. He crossed the 2-000-hit plateau in 2006 and as of July 2008 was at 2-450 hits and counting. Derek Jeter has hand signed 8×10 of Him Tying Mickey Mantle on the All-Time Yankees hit list. which includes a Steiner Sports Certificate of Authenticity.