Old theorys being broken???

After reading flexmaster’s lats post about a week ago, I decided to give some of the advice a try.

So for the last week i've been trying lesser weight, holding the bar for 3-6 seconds at the maximum flex (I know I just made that phase up) level. I dont know how else to describe it, but when Im doing bench for instance... I hold the bar 1/2 inch off my chest for about 3-6 seconds... then I pump it up as fast as I can, Let the bar down slow... hold for 3-6 seconds and so on.....

Anyway, The benefits: I usually work up to 320 on the flat bench, but after trying this new exercise my highest weight reached was 275. Now this dosent do much for my ego, but what it does do is keep the resent shoulder injury in check… No pain. Also, I got so incredibly sore after this, and incredible pumps. I had to cut back on the number of sets for each body part. After squatting, I had the waddle for about 4 days…. And I was only using about ½ my normal squat weight.

But after a week of doing this with all my exercises I finally hit me why I’ve never done this before. I read way back.. Mmmm.. maybe 15 years ago.. that you should always keep the bar moving. Because when the bar stops… the theory was… that your body creates an acid.. that will eventually destroy muscle fibers…???

Does any of the old timers remember this philosophy? And does it bear any truth???

I'm not one of the old timers, but......'

Wether the bar stops or not, your body does the same thing with lactic acid buildup. It's not bad for you at all. Stopping is fine and can be beneficial.

It's an old theory, bury it in the ground and forget that silly non sense.

Moving the weight as fast as you can goes with the laws in physics. Naturally it doesn't create more weight but it creates a differant muscle resistance due to transfer. Its an awesome " shock" type technique that everyone should throw into the mix. I'm not sure if its less or more likely to cause injury though.

Flex or whomever, if you can find that old post please paste it here so I can read it. Thanks

I have more to add....

For the last 3? years I've had some great tricept gains.... I couldnt figure out why. (I've been natural for the last 13 years). I tried to apply some of the same training to my other body parts with no much success.

Well, now it makes some sence.... I not knowingly was using this technique because with tricepts extensions for instance.... You stop the bar at half way (higher you go, no tricept involvement) So I always would stop (flex point) then pause... then go back down...

Oh... one more thing. The reason why I say that I pause for 3-6 seconds is cause its very hard to train a smaller muscle group and pause for 6 seconds.... ie bicepts, tricepts, shoulders... If I try to get a 6 second pause with small muscle, I have to use a weight that is too light and I dont get the same burn.

This may just be me though...


good luck.

The old school thought was not that it was bad to stop moving, but it was bad to stop a movement early, not going through the whole range of movement of an exercise. The point was to keep your muscles going through their natural range of motion. Lactic acid builds up regardless of what you do, but they may have though this kept the build-up to a minimum.

I too, have recently discovered this method of pausing and flexing hard at the end of the rep, and I'm making more progress.

Now I'm confused. Is it the flexing at the end or speeding the transfer of weight?

NormalSucks said:

I have more to add....

.... ie bicepts, tricepts, shoulders...

Click to expand...

no flame or nothing. but this is just a pet peeve of mine. it isn't spelled bicepTs, and tricepTs. it is biceps, and triceps.
no offense it just bugs the shit out of me.
there i got that off my chest, i feel better. :thumbsup:

Sorry... I suck a spelling....

optimal- I think what I want to most point out is the 3-6 second pause.

Everyone has probley done this.... but usually on there last rep. specially when you have a spot, on straight arm curls for instance..... When you hold that weight for a whille to get a good burn... Well, all Im saying is try doing that each rep.....

the explosion is good too... But I find that after six reps or so... My explosions become more like mouse farts...

To answer your question optimal, you flex hard at the end of the concentric motion. For example, if you are curling, you flex hard after you get the weight up, then control the movement down.

gotcha, now NormalSucks / Tony. Can't say I would disagree because I think posing builds muscle.

Also, bump explosions for mixing it up. Totally differant than a regular workout! Great for those flat spots in a routine.

QB, I get what your saying but realize also someone like myself who is a grad with 168hrs. and a 3.9 GPA, can't spell or write to save my life. I hired a proof reader outside of school, well actually my secretary. Reason for this, I think, is because I've read 100x's more manuals than books.

everytime some ahole (not you QB) makes fun of my spelling, Id say... If spelling=intelligence then IQ test would just be a spelling B.... I just have A.D.D..... and really give could give a f#@% if I spelled something right.... At work its diffrent (thank god for spellcheck).

Not to knock making fun of how I spell sometimes, I laugh when I see other people do it too... It does make you look like a dumb ass....

I am an engineer btw.

If I could change anything I would have got an engineering degree and started a firm, really. Kick ass brotha

If I eat I can bulk muscle quick naturally, as long as I want. I wouldn't mind saying that in a years time I could gain 30 lbs. of muscle. But I'd weight and extra 100lbs.

yep.. I love my job. I just sit at a desk and grow.. and learn from you guys....