tion, through our individual active range of movement, causing the weights to move with a speed( cadence) such that it is under control throughout each rep of each set, only then can we recruit all the muscle fibre types.
If the weight is lifted rapidly and in effect thrown rather that lifted the muscle / s in question will not be under load or tension for the entire repetition. This causes flat spots of none or minimal tension or recruitment of muscle fibres in parts of the lift. During this type of execution or lifting … the muscle is then not taxed sufficiently to create a hypertrophic effect in all the muscle fibres.
So no bouncing, jerking or throwing the weight, as all you do is undo your size gains. If you are worried about performing reps slowly, think of it this way. An athlete that can bench 200kgs slowly under muscular control, can move 60kgs very quickly over a long distance … which is called throwing. So properly strengthening muscle can lead to performance improvement too.
The Most Dangerous rep This occurs when the muscle is fresh and at full ability as you see in
a warm up. Lifting light weights rapidly is dangerous. The muscles are not warmed up, they can produce high force rapidly, but are not pliable, increasing the likelihood of tears, over extension of joints, tendon and ligament damage.
Instead, warm up slowly with lighter weights, be deliberate in the movement pattern, be disciplined and focus on the mind muscle contraction. As you progress in weight begin to increase the speed of each rep in each set. As the weight increases and fatigue sets in, attempt to move your heaviest weight as fast as possible. But now due to that fatigue, and high weight you are now using, it will still only move slowly. Warming up this way will activate all types of muscle fibres more readily, allow you to create the mind – muscle connection and enable your central nervous system to become familiar in producing tension throughout the movement range. When you use focussed intention to produce a contraction, the ability to cause tension within the muscle is greater. As you warm up in this fashion you earn the right to use a heavier weight. Earning the right to use a heavy weight comes from your ability to successfully control the weight in the previous set in both the concentric and eccentric phases. Earning the right to use heavier loads does not come from throwing the weight and using large amounts of momentum.
As a tale to explain the removing of momentum concept I shall tell you of another experienced bodybuilder who asked to jump in on my leg press sets. I explained that I had only one set left and I’ d be just couple of minutes, he exclaimed,“ You only have 7 x 20kg plates on each side! I can do more than that,” he went on to boast.
I invited him to do a set“ I said I’ d be two minutes,” which now meant he would follow me by doing a leg press. 10 seconds down, 10 seconds up for a solid two minutes. He managed just over 60 seconds, before he racked the weight and stumbled to the toilet to be sick!“ A great first set,” I shouted as he was throwing up.
So reduce momentum in the execution of your reps, use mechanical muscular work, get your mind- muscle connection on point and activate muscle. Use mental imagery, instead of thinking about lifting weight, think more about muscle shortening and lengthening. The weight will move as a consequence of muscle action. Perform at least two sets to momentary muscular failure of each exercise.
And lastly enjoy your newfound muscle gain!
128 FLEX | APRIL 2018