T Nation

5-3 Countdown Rep Tempo


#1

https://www.T-Nation.com/training/new-way-to-trigger-fast-muscle-growth

Any suggestions on the tempo that should be used for the reps or does it not really matter?


#2

Hey Jp… I have been experimenting with isometric holds before reps for quite some time and found that explosive reps after holds are really effective to trigger muscle growth.


#3

This is like old school stuff that Charles Glass still uses. It was described as “digging deep into the muscle”, which in a modern day context would mean you are forced to contract more explosively to get the weight moving from a dead stop, thus activating more muscle fibers. This is usually done after pyramiding up to a top set or as a 2nd or 3rd exercise like John Meadows does.


#4

dt79 How does it apply to 5-3 countdown rep style? Will you elaborate it please. Deadstop reps are a different form of stimulation.


#5

[quote]jasper41 wrote:
dt79 How does it apply to 5-3 countdown rep style? Will you elaborate it please. Deadstop reps are a different form of stimulation.[/quote]

It is similar if you think in terms of muscular stimulation.


#6

[quote]dt79 wrote:

[quote]jasper41 wrote:
dt79 How does it apply to 5-3 countdown rep style? Will you elaborate it please. Deadstop reps are a different form of stimulation.[/quote]

It is similar if you think in terms of muscular stimulation.[/quote]

Well, I used deadstop reps extensively with CT’s Original Layer System: Ramp to 1RM, Cluster reps, Density work all deadstop reps. Though with CT"s system I completely changed my look in 12 weeks, I must say that 5-3 scheme is not similar stimulation muscularly or nervous. I will like to add that I’m not aware of Meadow’s approach and I’ve done isometric holds before reps a little different than Chad’s scheme but still I have followed the gist of the method. All I can say that this approach gives good visual results without beating you down.


#7

Chad generally likes “a controlled negative” and an explosive lifting phase. Here is a video of him going over the exact technique laid out in the video and you can see how the rep tempo goes. (although this one goes from 5 to 1 and the lifter is doing it a little differently in the interest of teaching