The perfect rep - I, bodybuilder

[bigmanstan]

i been reading up on this I,bodybuilder program and into the "perfect rep". I like what the guy has to say even though the videos do strike me as a bit of cheese.

however with that said, the perfect rep is something I'm going to add into my program as it does make a few of my light bulbs go on and is consitent with some of the limited info that I have in my thick skull. I do tend to train more on intuition now days, how my body is feeling and pay less and less attention to actually weights.

Was wanting to hear your opinions on the subject because I am seriously considering doing this while I cycle and as you know milage on cycle and milage off cycle are not the same. Think i should stick to my tried and true then maybe try this stuff off cycle before I put it into a cycle?

[Bigbench]

Im not going to say the article is crap, but... well.. its crap. Firstly, there are NO explanations of why anything works, but just that doing what he says causes massive increases in size and strength.
First of all, you can NOT isolate muscle fibers. Actually, let me reiterate, you can SLIGHTLY isolate SLOW twitch fibers and NOT fast twitch. By simply grabbing a weight, you activate slow twitch fibers. If the force generated by all the slow twitch fibers is not enough to move the weight, then the fast twitch fibers kick in. Also, even though fast twitch fibers grow more rapidly, all muscle cells can hypertrophy (slow and fast twitch).
Also, the recruitment of fast twitch fibers is not based on the speed of the lift (fast twitch fibers are named that because of the speed at which they can send a signal to contract, not how fast they contract) so by using maximum force, you will recruit more than enough of both fibers.
Also, to say that by using this method keeps the nervous system out of play, well again, thats crap. You being ALIVE involves the nervous system so no matter what, its going to be activated. Your goal is to break down the muscle not the CNS anyway so that is a null point. Also, to say that by doing this workout stimulates the metabolism, well, again.. so does ALL weight lifting. After enough trauma has occured to the muscles, then protein synthesis is stimulated for up to 48hrs which in turns burn a lot more calories than if someone was to just do cardio and have their metabolism amped for a short period of time.
Look at powerlifters, most competitive lifters use max weight in a slow and controlled manner, yet hold more muscle than the average weight lifter. They are not speed training, they are just causing a superphysilogical response to the body that is its "survival" response in that you use a weight that stresses the body, let it rest and feed it, it grows back bigger and stronger to compensate.
Now, there are methods to recruit MORE fibers in the body and get more out of training than normal, but for the most part, stick with working the muscle to max effort and let it rest and feed it and you will grow. Easy as that

[bigmanstan]

Im not going to say the article is crap, but... well.. its crap. Firstly, there are NO explanations of why anything works, but just that doing what he says causes massive increases in size and strength.
First of all, you can NOT isolate muscle fibers. Actually, let me reiterate, you can SLIGHTLY isolate SLOW twitch fibers and NOT fast twitch. By simply grabbing a weight, you activate slow twitch fibers. If the force generated by all the slow twitch fibers is not enough to move the weight, then the fast twitch fibers kick in. Also, even though fast twitch fibers grow more rapidly, all muscle cells can hypertrophy (slow and fast twitch).
Also, the recruitment of fast twitch fibers is not based on the speed of the lift (fast twitch fibers are named that because of the speed at which they can send a signal to contract, not how fast they contract) so by using maximum force, you will recruit more than enough of both fibers.
Also, to say that by using this method keeps the nervous system out of play, well again, thats crap. You being ALIVE involves the nervous system so no matter what, its going to be activated. Your goal is to break down the muscle not the CNS anyway so that is a null point. Also, to say that by doing this workout stimulates the metabolism, well, again.. so does ALL weight lifting. After enough trauma has occured to the muscles, then protein synthesis is stimulated for up to 48hrs which in turns burn a lot more calories than if someone was to just do cardio and have their metabolism amped for a short period of time.
Look at powerlifters, most competitive lifters use max weight in a slow and controlled manner, yet hold more muscle than the average weight lifter. They are not speed training, they are just causing a superphysilogical response to the body that is its "survival" response in that you use a weight that stresses the body, let it rest and feed it, it grows back bigger and stronger to compensate.
Now, there are methods to recruit MORE fibers in the body and get more out of training than normal, but for the most part, stick with working the muscle to max effort and let it rest and feed it and you will grow. Easy as that

Yeah normally I run 5x5, supersets, and things of that nature. I have always had very good results when I get back around to the 5x5 training (I cycle training style every month) however the concept of pushing the weight back up as fast as you can is what interested me the most.

To me it would be a different type of trauma caused and may result in a new spurt of growth mainly because it is indeed different then what my muscle is usually exposed to.

I'm probably going to run my personal twist on 5x5 for my cycle then try his stuff for a month off cycle and see how I feel about it. Ty for the advice, helped me curve the idea of trying his stuff while on cycle which would probably gave a positive opinion of it even though it would be difficult to tell that way.

[Bigbench]

If you wanted to add some type of this training into your regimen, you could do something like he suggest (fast concentric portion) for some warm up sets before moving into the heavier weights. This will recruit more overal fibers as well as additional neuro pathways allowing you to push more weight for more reps and result in more muscle compensation
Dont practice "dropping" the weight as that is not safe nor beneficial

[buffalohead]

What are the Cliff's notes version of this thing? If somebody needs a book to describe how to do a rep, it automatically strikes me as a marketing ploy.

Let me guess...it's a T-Nation thing, isn't it?

[Bigbench]

What are the Cliff's notes version of this thing? If somebody needs a book to describe how to do a rep, it automatically strikes me as a marketing ploy.

Let me guess...it's a T-Nation thing, isn't it?

Lol, yep. Basically it states the following:
Light weight as fast as you can reps for 2-3 reps over 8-10 sets is the only way to keep growing.
Dropping the weight and then catching it and reversing it stimulates more muscle
By doing this workout you dont tax the nervous system and "feel jacked" when you leave the gym
Since you didnt deplete the body, your metabolism is raised after your workout. Im sure there are a few more points, but the first three pages are all about how awesome this is with no data to back up then goes into these groundbreaking ideas.

[bigmanstan]

If you wanted to add some type of this training into your regimen, you could do something like he suggest (fast concentric portion) for some warm up sets before moving into the heavier weights. This will recruit more overal fibers as well as additional neuro pathways allowing you to push more weight for more reps and result in more muscle compensation
Dont practice "dropping" the weight as that is not safe nor beneficial

Yeah I'm not dropping the bar over my chest :P Couldn't pay me enough to be that stupid.

[buffalohead]

Lol, yep. Basically it states the following:
Light weight as fast as you can reps for 2-3 reps over 8-10 sets is the only way to keep growing.
Dropping the weight and then catching it and reversing it stimulates more muscle
By doing this workout you dont tax the nervous system and "feel jacked" when you leave the gym
Since you didnt deplete the body, your metabolism is raised after your workout. Im sure there are a few more points, but the first three pages are all about how awesome this is with no data to back up then goes into these groundbreaking ideas.

LOL! That's actually quite funny. It looks like they dug out a couple of old Louie Simmons articles on Dynamic Effort training, borrowed a couple of the concepts, bastardized them beyond recognition, and are now attempting to sell people some "revolutionary" line of bullshit.