Critique this workout

[gbrice75]

Regarding negatives, I know the popular and widely accepted method is to perform them relatively slow, however I have also read the opposite. Another school of thought is actually performing reps (pos and neg) as fast as possible without sacrificing form. Doing this is thought to recruit more 'motor units'/fibers. In short, the idea is greater intensity = greater results.

I'm not saying this is right or wrong, just bringing to light the fact that there are other methods out there that oppose slow negatives.

[tjax03]

Regarding negatives, I know the popular and widely accepted method is to perform them relatively slow, however I have also read the opposite. Another school of thought is actually performing reps (pos and neg) as fast as possible without sacrificing form. Doing this is thought to recruit more 'motor units'/fibers. In short, the idea is greater intensity = greater results.

I'm not saying this is right or wrong, just bringing to light the fact that there are other methods out there that oppose slow negatives.

I remember you mentioning that somewhere. I've never tried that method, but I could see how it might be effective. It would probably also combine weight training with HIIT cardio. The only thing I would worry about with maximum tempo is injury. One would really have to use perfect form on all exercises in order to avoid injury, especially with heavier weights. Also, I don't know how well that method would work if one was trying to train around a light injury, might end up aggravating it. That's one of the reasons I like the slow rep pace. By really slowing down the whole process and focusing on how the muscle feels, instead of on lifting the weight, I think that one can better avoid injury, even when going heavy.

[gbrice75]

I remember you mentioning that somewhere. I've never tried that method, but I could see how it might be effective. It would probably also combine weight training with HIIT cardio. The only thing I would worry about with maximum tempo is injury. One would really have to use perfect form on all exercises in order to avoid injury, especially with heavier weights. Also, I don't know how well that method would work if one was trying to train around a light injury, might end up aggravating it. That's one of the reasons I like the slow rep pace. By really slowing down the whole process and focusing on how the muscle feels, instead of on lifting the weight, I think that one can better avoid injury, even when going heavy.

I would agree that the game changes if you're working around an injury. You're also right about needing perfect form; that's why it's very important with this method to go as fast as possible without sacrificing ANY form. I forgot to mention that no set would be taken to failure either. Basically you stop when you can no longer perform a rep at the same speed as the previous reps, or your range of motion decreases (i.e. you can't do the full rep properly) - then you stop and rest for the next set, as opposed to killing it.

The theory here is that you can sufficiently stimulate growth without destroying the muscle. According to this school of thought, damaging the muscle only prolongs recovery, but does not stimulate 'better' growth.

[tjax03]

I think that it would be interesting to combine both methods. For example, one could follow the traditional DC scheme for four weeks or so and then switch to the "power rep" program for four weeks and so forth. Or one could choose one of the two programs as the main component to follow for 6-8 weeks and then throw in the opposite style for a week or two, either to shock the muscles or as a type of deload period. Either way, I bet the results would be good.