Many moons ago Mentzer wrote about a HIT method he called Omni-Contraction where - during the negative portion of his final rep - he would try and stop the movement and hold the weight for about 3 - 5 seconds before continuing lowering, then stopping again in a couple of different positions. I used these in the 80’s but haven’t used them since. I’m going to give them another go for my next session on a couple of exercises but only where I plan on doing regular cadence reps. I think it would be overkill to use them with 30-10-30 or 30-30-30. Thoughts? Comments?
You could try my “newly invented this morning” (I was actually thing about a variation of negative training involving statics) 20-R-5-10x2 method (the name is done in jest, but not the idea).
A 20 second negative, followed by an appropriate number of regular reps (eg:6) followed by a 5 second hold at the top position, lower slowly in 10 seconds to halfway, then another 5 second hold, followed finally by a 10 second negative for the bottom half.
Great minds etc mate
Ask Ell about “Holds”
I eagerly await the good Dr’s response.
Holds? A technique I came up with a couple of years ago.
Take 80% of what you’d normally do for 10 reps.
Hold the initial rep for 20 seconds in the mid-range.
Do 6 reps in the normal manner.
Hold for 10 seconds in the mid-range.
Finish with a final 4 or 5 reps in a normal manner.
Get ready for a huge pump in the involved muscles.
Dr Darden said to use 80% of your usual weight.
are there any particular movements you favour doing the “holds” with ?
I’m considering using it on the Dumbell Squat to give it a trial run later.
The dumbbell squat is a good exercise for holds. Also, I like the barbell curl and the barbell overhead press.
I can imagine them being demanding movements which would tax the whole body when performing them in that manner.
I use them for Dumbbell Squat, Leg Extension, Leg Curl, Barbell Press and Barbell Curl. I’ve successfully tried them on other exercises like Chest Press and Pullover as well.
Both the leg extension and leg curl seem like logical choices.