The Swolecat Bicep Protocol

[Deezuhl]

I have been reading as many lifting technique threads as I can and I am trying to come up with some new shock treatment workouts for the next few weeks. I have used the swoles bicep protocol for the last 3-4 weeks with great results so far. Yesterday i used it for triceps and they are killing me today too.Can this same method be used ( 2 second postive and 3 second negative) for say bench press and shoulder press effectively. or is it for smaller groups such as bi and triceps??

thanks,
Mike

[Hypertrophy]

Tempo training can be used for most any bodyparts. It's a variable in Triple Progressive Overload (time under tension).

[bluethunder]

I am not sure if you should use it for legs ie. squats.

[Chemical King]

bump

[Hypertrophy]

I am not sure if you should use it for legs ie. squats.

Yeah, that's why I put for "most." I wouldn't do it for squats, deads, and a few others.

[angelxterminator]

Yeah, that's why I put for "most." I wouldn't do it for squats, deads, and a few others.

Especially deads. Holding your back in a comprimising position for prolonged periods of time will just aid in injuring you, not strapping mass on you!

[getbig888]

Especially deads. Holding your back in a comprimising position for prolonged periods of time will just aid in injuring you, not strapping mass on you!

so true, also doing this with squat could throw your form off and put the same stess on your back.

[SwoleCat]

I advise it be used on everything BUT deads/squats where your back/posture/spine are in a very sensitive position.

~SC~

[Deezuhl]

I found a post that you replied to but it was much older. is this mis-information from a 3rd party?? I started this thread to see if i should use 3/2 routine for squats and its funny you guys say dont use it so i am glad i asked.

Swole leg routine info..

"I'm using it, works great, can't walk for a good 3 days after, already making
a huge difference...neway it went something like this, SC can fine-tune the
details that I'm going to try to remember...

start with 4 or 5 sets of leg extensions and curls at high rep:

the leg extensions/curls are together one set, thus you do a set of extensions
lets say then quickly move on to curls, then rest for about 2 minutes...thats
one set..

do this with a weight you can do about 15 reps of , at a "3/2 tempo"...3
seconds down, 2 seconds up.

this will get your legs ready for the 5 sets of squatsfrom personal
experience, at this point you're already cursing SC and the ground he walks on)
...newho

5 sets of squats at a weight you can do 15-20 reps of, also at a 3/2
tempo...SC mentioned that u wanna do a weight that u can physically do 15 of,
and mentally get to 20 with...thus the last 5 should be so hard and painful
that you'll wanna... (insert some funny exaggeration here)...

he mentioned a little about proper squat technique among other tidbits I won't
try to remember....the main points I remembered were to make sure you're
pushing with ur heels, have ur feet slightly more then shoulder width if u
like, with toes very slightly pointed outwards...the 3 seconds down will
obviously be nice and slow, and the 2 seconds up will be somewhat of an
explosion..."

[SwoleCat]

It's more of a 2/2 tempo, with the last "2" being an explosion to the top just short of locking out the knees, then you are going back down again. You want to really pump those quads and make them ache beyond what is "normal".

~SC~

[Deezuhl]

So basically a controlled movement with a steady tempo driving your head into the bar, not locking out and not bringing your ass to to the floor. I gotcha. I'll try this next week. Just got done with the swole arm blaster I can barely type.