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  • Ok, that is a different aspect. Basically, when...

    Ok, that is a different aspect. Basically, when you move a light weight very fast you can recruit lots of motor units however you don't need all of your muscle fibers to activate fully to move the...
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    The 4/4/9 numbers are approximations. Read here...

    The 4/4/9 numbers are approximations. Read here if curious (or google "atwater factors" if you want to find a shorter summary): http://www.fao.org/3/Y5022E/y5022e04.htm

    in the US the total...
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    Doing high rep sets to failure (or within a...

    Doing high rep sets to failure (or within a couple of reps) will work well. Doing one-armed pushups first could pre-fatigue the shoulders/triceps and then the chest may get worked well with regular...
  • Regarding actin/myosin crossbridges, muscles...

    Regarding actin/myosin crossbridges, muscles contract by having the nervous system trigger calcium influx into muscle fibers that lead to the actin and myosin overlapping to a greater degree (forming...
  • Several of these studies cite a couple references...

    Several of these studies cite a couple references indicating 20% velocity loss comes to doing about half the reps needed for failure. RIR is thus going to depend on the actual reps done for the set....
  • Somewhat. Two distinct points here: 1....

    Somewhat. Two distinct points here:

    1. Velocity-based training (VBT) is another form of autoregulation, as are using RPE/RIR. If you go to an RIR of 1-2 your reps are going to slow down. You're...
  • Yeah, it's pretty remarkable how consistent an...

    Yeah, it's pretty remarkable how consistent an individual velocity-load profile is. It also seems consistent as one gets stronger and as one gets fatigued. There is some margin of error of course but...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
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    190,254

    Today's workout: Paused weighted dips:...

    Today's workout:

    Paused weighted dips: BW+70x6, BW+55x6, BW+45x6
    Pased hammer gip chins: BW+70x6, BW+55x6, BW+45x6
    Paused flat bench press: 155x8, 155x7, 155x7
    Paused seated rows: 160x8, 160x8,...
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    Also consider if when you say HIIT you mean an...

    Also consider if when you say HIIT you mean an all out sprint or not. For example, some people differentiate HIIT (high intensity interval training) from SIT (sprint interval training), with...
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    What are your actual goals with HIIT? That...

    What are your actual goals with HIIT?

    That said, if HIIT is only going to hinder gains for lower body, not upper (assuming sprinting is the only form of HIIT you are doing). If you can space out...
  • Nice systematic review on the various autoregulation methods for maximum strength

    https://peerj.com/articles/10663/

    It's a systematic review published last month without a meta-analysis. In the introduction they walk thorough the history of auto-regulation, then they go through...
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    If you post your actual workout you will get...

    If you post your actual workout you will get better advice.
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,254

    Today's workout: Deadlifts: 365x6, 365x6...

    Today's workout:

    Deadlifts: 365x6, 365x6
    Paulson step-ups: BWx16, BWx12
    ATG split squats: BWx15, BWx15
    Resisted dorsiflexion: 5x15, 5x15
    Nordic leg curls: 7

    That's it, felt good all around....
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    Not sure specifically targeting the rhomboid is...

    Not sure specifically targeting the rhomboid is worthwhile, but look at this and you'll see the primary function of the rhomboids is to move the scapula superomedially:...
  • I don't think lunges get hate but they can be a...

    I don't think lunges get hate but they can be a bit difficult to standardize when talking about them. For example, if you do a lunge in place then you can significantly shift where the emphasis is on...
  • Thread: Heisman's log

    by Heisman2
    Replies
    1,162
    Views
    190,254

    Today's workout: FT bench press: 50x8, 50x6,...

    Today's workout:

    FT bench press: 50x8, 50x6, 45x9
    One-armed pulldowns: 100x6, 90x6, 80x6
    Seated dumbbell shouder press: 40x8, 40x7, 40x6
    FT rows: 60x8, 60x7 60x6
    Push-ups: BW+25x9, BW+25x6,...
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    Interesting. I'll never understand legal stuff,...

    Interesting. I'll never understand legal stuff, lol.
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    A lot of commercial gyms do not have benches with...

    A lot of commercial gyms do not have benches with safeties that are adjustable, sadly. But yes, if this is an option that would be the solution.
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    I'm surprised by this. I figured a gym would be...

    I'm surprised by this. I figured a gym would be more liable by not allowing spotters.

    Spotters are good for the freak occurrence where your arm breaks so they can help catch the weight. However,...
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    Anything that places it at a stretch will help as...

    Anything that places it at a stretch will help as training a muscle in the lengthened position can generally yield superior adaptations to training a muscle in the shortened position. The long head...
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