Chest 16 165sec
Row 14 158sec
Leg 20 90sec
Static holds. First number is the number of plates lifted (out of 20 on a 200lb stack) and second number is number of seconds. For leg press the pulley arrangement effectively doubles the weight. I target a three minute hold or failure, whichever comes first. If I reach 3 minutes I stop the exercise and raise the weight next cycle.
Up on weight or TUL for all exercises. Chest press: 1st attempt at this weight, almost made 3 minutes. Row: 2nd attempt at this weight. Improved TUL by 8 seconds. Leg Press: 1st attempt at this weight (maximum for the machine). TUL only 90 seconds. Maybe it will take a while to get 3 minutes at this weight.
Jim,
ReplyDeleteKeep up the good work.
It would be interesting to see if your improvements doing this training translated into full-range strength (ie can you bench more or do more pull ups). Also, it would be good to see if your muscle mass has increased and BF has decreased. For example are bi-ceps bigger in circumference, your quads, and is waist smaller?
Cheers,
Ed
Exhibited strength is a specific skill. Just as bench press champs aren't home run kings or HW boxing title-holders, one exercise doesn't transfer well to another. (In a study comparing full-range standing low-cable curls with full-range supine low-cable curls, {exercises as close to identical as possible},transfer was poor.) Full-range range training doesn't transfer all that well to statics either,(assuming the trainee is experienced at statics.
ReplyDeleteThought John Little wanted a 5 second time, not 3 minutes and a much higher weight?
ReplyDelete@Ed - Thanks for the encourangement. I haven't done ROM exercises for a long time (since I started with SCT) so can't comment there. Subjectively I seem to be stronger in day to day activity (Aikido, picking up kids, etc.) My boey weight has been fairly stable. %BF down a bit. Belt a notch tighter. I don't use a tape measure but subjectively definition and vascularity have improved a bit.
ReplyDelete@ The comment about John Little. John Little has experimented with and written about various resistance training protocols. One approach, somewhat along the lines of Static Contraction Training, was to lift and hold the maximum weight possible, only in the strong position, for a very short period of time (a few seconds). As co-author of Body by Sciense and on the BBS web site he has talked about protocols more closely aligned with Super Slow protocol. 3 minutes is probably a longer Time Under Load than many BBS trainees use. My sense is that most would be somewhere between 1 and 2 minutes. Of course there is an inverse relationship between the TUL and the amount of weight. My hypothesis: so long as one holds to failure enough muscle fibers will be recruited to stimulate an adaptive response.
Keep updating us as to your progress. Thanks
ReplyDelete