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Category: intensity

The muscle doesn’t have eyes

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A very intriguing study published by Angleri et al. proves a pretty important point. Muscles don’t “care” WHAT you do, as long the overall load remains the same. In the study they compared three different training protocols. “Traditional” sets with 12-15 reps, increasing pyramid sets, or drops sets. They made sure that the overall load […]

Do you miss out on half of your workouts?

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I was in a workout with a new athlete of mine yesterday and observed his movement pattern while he was doing barbell shoulder press. His movement pattern looked like this: So he pushed the weight with an explosive force upwards, then let it drop without resistance to the initial position, resting the weight there for […]

Don’t cheat yourself

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Last saturday I was in a gym in Vienna where I could observe a guy doing a vigorous workout. However, his workout was far from truly achieving what he wanted. He was quite thin and his workout suggested that he tried to change that since quite a while. Watching him doing lat pulldowns was quite […]

Normal reps

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Normal reps are 4/2/4 according to the book. 4’’ positive, 2’’ hold 4’’ negative. In reality, any other variation of rep speed can be used. Generally speaking, the negative part of the movement should always be slower than the positive part. The holding part is desired, although rarely done, as it works only that part […]

Do you work out hard?

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Probably not enough: A recent study showed that people usually overestimate their moderate and vigorous physical activity. The participants were asked to walk/jog in the different intensities and were monitored with the corresponding heart rate. Most participants, especially younger ones, were overestimating their efforts. As a rule of thumb: If you are not sweaty when you […]

Pseudo negative reps

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With the intense reps you can also train the negative phase of your movement. Your partner can either increase the negative load by pushing on the weight, or decrease the load by helping during the positive phase. It’s important to control the weight all the time, in a slow controlled movement. If you’re not able […]

Negative reps

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Negative reps are done with 110% of the theoretical maximum weight. Your workout partner should help you only with the positive part of the movement; the lowering has to be done all by you. The difference between the negative reps and the pseudo negative intense reps is that you start here with a weight you […]

Stutter reps

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Stutter reps divide the whole movement in small increments. These reps involve constant controlled shaking. Ideally, those steps are small, but 8 to 12 partial reps are usually enough. Can be intensified with multiple final contraction reps.

Multiple endcontraction reps

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Multiple continuous flexing without any big movement at the point of maximal force in flexion or extension. The point of the maximal force is not necessarily the endpoint of the movement. The more final contractions you can make, the more intense the rep will be. The highest activation is in the beginning of the pull-movement […]

Partial reps

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After the failure of the muscle you continue in the stronger partial movement of the muscle. The strongest part is usually “in the middle” of the movement. The complete movement is split up in partial movements and the strongest part is worked out longer and heavier. Ideally you work the part of the movement where […]