Wat is de beste rep
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Speed is the Omnipotent Ruler
This info is especially true when it comes to speed. Speed is positively correlated with force. To get the highest speed, you need the highest force. To get the highest force, you must recruit as many motor units as possible. There's absolutely no way you can lift a barbell faster by recruiting fewer motor units. Moreover, the faster a barbell is moving, the more motor units you're recruiting.
Therefore, it makes perfect sense to look at the speed of the movement when we think about motor unit recruitment. Don't misconstrue what I'm saying, though. I'm not saying the actual speed must be fast. It can't be fast if the load is heavy. What I'm talking about is the speed of the movement at the beginning of the set relative to the end of the set.
Now, let me ask you a question: During any set, which rep is the easiest? Of course, the answer is the first or second rep if the load is heavy. For example, if you're doing a squat with a 5RM, the first or second rep is easiest and the speed is fastest. Do you know why the third, fourth, and fifth reps are most difficult? Think about that.
The same is true with a lighter load. If you perform a set of bench press with a 15RM, the first 8-10 reps are all relatively fast and easy. From there, subsequent reps get harder and slower, right? This principle I'm referring to holds true for any training load from a 3RM to a 100RM: there's a point in any set when the speed of movement slows and the set becomes very difficult.
Make no mistake about it, speed is the omnipotent ruler. Indeed, the most reputable research has demonstrated time and time again that a faster tempo leads to the greatest hypertrophy and strength gains. And I'm not just talking about the concentric (shortening or lifting) phase of muscle contractions; I'm talking about both phases.
Yep, not only should the concentric phase be fast, but also the eccentric (lengthening or negative) phase of muscle contractions. So it's stupid to ignore that research. It's telling us something very important!
...
Focus on how fast you can lift a load. Once the speed slows down, terminate the set.
TESTOSTERONE NATION
This info is especially true when it comes to speed. Speed is positively correlated with force. To get the highest speed, you need the highest force. To get the highest force, you must recruit as many motor units as possible. There's absolutely no way you can lift a barbell faster by recruiting fewer motor units. Moreover, the faster a barbell is moving, the more motor units you're recruiting.
Therefore, it makes perfect sense to look at the speed of the movement when we think about motor unit recruitment. Don't misconstrue what I'm saying, though. I'm not saying the actual speed must be fast. It can't be fast if the load is heavy. What I'm talking about is the speed of the movement at the beginning of the set relative to the end of the set.
Now, let me ask you a question: During any set, which rep is the easiest? Of course, the answer is the first or second rep if the load is heavy. For example, if you're doing a squat with a 5RM, the first or second rep is easiest and the speed is fastest. Do you know why the third, fourth, and fifth reps are most difficult? Think about that.
The same is true with a lighter load. If you perform a set of bench press with a 15RM, the first 8-10 reps are all relatively fast and easy. From there, subsequent reps get harder and slower, right? This principle I'm referring to holds true for any training load from a 3RM to a 100RM: there's a point in any set when the speed of movement slows and the set becomes very difficult.
Make no mistake about it, speed is the omnipotent ruler. Indeed, the most reputable research has demonstrated time and time again that a faster tempo leads to the greatest hypertrophy and strength gains. And I'm not just talking about the concentric (shortening or lifting) phase of muscle contractions; I'm talking about both phases.
Yep, not only should the concentric phase be fast, but also the eccentric (lengthening or negative) phase of muscle contractions. So it's stupid to ignore that research. It's telling us something very important!
...
Focus on how fast you can lift a load. Once the speed slows down, terminate the set.
TESTOSTERONE NATION
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Schrijver heeft nooit gehoord van het myotatic stretch reflex?
Mensen die die doen behoren meestal tot de "netgeenbeginners" groep. Als het gewicht zwaar genoeg wordt leer je dit vanzelf af
Hierover verschillen de meningen. Zoals hierboven al opgemerkt is er een grote groep (onder wie ikzelf) die meer heil ziet in explosieve bewegingen en ook voor de eccentrische fase zijn onderzoeksresultaten te vinden die aantonen dat een snelle eccentrische beweging meer spiergroei oplevert.
Schrijver heeft nooit gehoord van het myotatic stretch reflex?
Mensen die die doen behoren meestal tot de "netgeenbeginners" groep. Als het gewicht zwaar genoeg wordt leer je dit vanzelf af
Hierover verschillen de meningen. Zoals hierboven al opgemerkt is er een grote groep (onder wie ikzelf) die meer heil ziet in explosieve bewegingen en ook voor de eccentrische fase zijn onderzoeksresultaten te vinden die aantonen dat een snelle eccentrische beweging meer spiergroei oplevert.
Blijkbaar heeft de schrijver daar nog nooit van gehoord, ik trouwens ook niet. Ik ga maar eens even wat meer artikelen en boeken hierover zoeken. Heb jij nog aanraders?
Persoonlijk vind ik snelle reps lekkerder dan snel kracht zetten en langzaam terugleggen dus als dit niet verkeerd is blijf ik deze methode gewoon volgen.
Anyway bedankt voor je post
Kun je dit ook onderbouwen?
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De aanhangers van die erg trage reps baseren zich op het 'Time under tension' (TUT)- principe. Het is echter bewezen dat dit niet werkt en dat snelle reps veel efficienter zijn, zowel voor kracht als voor massa. Ik vind niet meteen onderzoeksresultaten, morgen mss. Anders zal 3xl vast wel wat hebben liggen. Hier zijn in elk geval 2 interessante artikels.
TESTOSTERONE NATION - The Secret to Motor Unit Recruitment
Eigen Kracht - Website over fitness, afvallen en doping
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Ben ook benieuwd... want ik train ook volgens het: "snel omhoog, gecontroleerd laten zakken" principe...
Ik probeer een ratio van 1/1 te behouden bij duwen/laten zakken (of trekken, je snapt het wel)
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Ik meestal ook.. gaat anders wel pijn doen als je het wat harder doet[/sarcasme]
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The effects of eccentric and concentric training at different velocities on muscle hypertrophy.
Farthing JP, Chilibeck PD.
College of Kinesiology, University of Saskatchewan, 105 Gymnasium Place, Saskatoon, Saskatchewan, S7N 5C2, Canada.
The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow,30 degrees s(-1)(0.52 rad s(-1))] on muscle hypertrophy. Twenty-four untrained volunteers (age 18-36 years) participated in fast- ( n=13) or slow- ( n=11) velocity training, where they trained one arm eccentrically for 8 weeks followed by CON training of the opposite arm for 8 weeks. Ten subjects served as controls (CNT). Subjects were tested before and after training for elbow flexor muscle thickness by sonography and isokinetic strength (Biodex). Overall, ECC training resulted in greater hypertrophy than CON training (P<0.01). No significant strength or hypertrophy changes occurred in the CNT group. ECC (180 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training and CON (30 degrees s(-1)) training (P<0.01). ECC (30 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training (P<0.05), but not CON (30 degrees s(-1)) training. ECC (180 degrees s(-1)) training resulted in the greatest increases in strength (P<0.01).
We conclude that ECC fast training is the most effective for muscle hypertrophy and strength gain.
Farthing JP, Chilibeck PD.
College of Kinesiology, University of Saskatchewan, 105 Gymnasium Place, Saskatoon, Saskatchewan, S7N 5C2, Canada.
The purpose of this study was to examine the effect of isokinetic eccentric (ECC) and concentric (CON) training at two velocities [fast, 180 degrees s(-1 )(3.14 rad s(-1)) and slow,30 degrees s(-1)(0.52 rad s(-1))] on muscle hypertrophy. Twenty-four untrained volunteers (age 18-36 years) participated in fast- ( n=13) or slow- ( n=11) velocity training, where they trained one arm eccentrically for 8 weeks followed by CON training of the opposite arm for 8 weeks. Ten subjects served as controls (CNT). Subjects were tested before and after training for elbow flexor muscle thickness by sonography and isokinetic strength (Biodex). Overall, ECC training resulted in greater hypertrophy than CON training (P<0.01). No significant strength or hypertrophy changes occurred in the CNT group. ECC (180 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training and CON (30 degrees s(-1)) training (P<0.01). ECC (30 degrees s(-1)) training resulted in greater hypertrophy than CON (180 degrees s(-1)) training (P<0.05), but not CON (30 degrees s(-1)) training. ECC (180 degrees s(-1)) training resulted in the greatest increases in strength (P<0.01).
We conclude that ECC fast training is the most effective for muscle hypertrophy and strength gain.
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Conclusion
Read this page again until you fully understand each aspect of it, as the training is by far the most complex part of being a true natural bodybuilder. If you want to learn more about effective bodybuilding training, I recommend you to watch some good training videos.
