CT a few thoughts here if you don’t mind - of all the rep styles out there what are the most effective & how should be sequenced (early during workout, late during session, mix it up):
Continuous tension 80% ROM, piston like form with a moderate-heavy weight (usually done to failure).
Pause on bottom, lockout on top
Deep pause on bottom, explode up
Heavy lifts off pins (or deadstop)
Super slow, focusing on every inch of contraction
Fast but controlled ecentric, explode turnaround point (“perfect rep”)
I’m sure there are many others. Psychologically, I prefer the lower rep deadstop style/off pins for the big compound movements and the piston like continuous tension on DBs and/or isolation.
Do you think certain styles create more gains (physiological) than others and should be used primarily. Or is it a case of mixing it up/doing different things at different times?
More and more I realize muscle gains come only after one becomes used to a movement (including rep style) & soreness more or less disappears (neural/strength first, hypertrophy second) which means endless reptition of the same thing day in day out -> thats the fastest path to gains.