Chad Shaw's Amazing WO Technique
Warm-up set 1
Use 50% of your 6-rep maximum. Perform 8-10 reps, but don't go to failure! Your aim here is strictly to warm up the muscles and joints.
Warm- up set 2
Use about 75% of your 6-rep maximum. Perform 4-6 reps. Again, don't work to failure.
Working set
Use 100% of your 6-rep maximum. Push yourself to complete muscle failure. It should take about 3 seconds to complete the positive portion (raising the bar) of each rep and 4 seconds to complete the negative portion (lowering the bar) of each rep. Your sixth rep should be extremely hard to complete.
Once you finish that sixth rep and there is no conceivable way to produce one more full-range repetition, perform three partial repetitions by lowering the bar from the contracted position—only about 3-4 inches—and then going back up into the contracted position.
After finishing your third partial rep, hold the bar into the fully contracted position for as long as you can. Fight the resistance until you're unable to any longer, and then resist the bar as it slowly descends into the starting position. If you feel like you can do another set, then you did it wrong
Warm-up set 1
Use 50% of your 6-rep maximum. Perform 8-10 reps, but don't go to failure! Your aim here is strictly to warm up the muscles and joints.
Warm- up set 2
Use about 75% of your 6-rep maximum. Perform 4-6 reps. Again, don't work to failure.
Working set
Use 100% of your 6-rep maximum. Push yourself to complete muscle failure. It should take about 3 seconds to complete the positive portion (raising the bar) of each rep and 4 seconds to complete the negative portion (lowering the bar) of each rep. Your sixth rep should be extremely hard to complete.
Once you finish that sixth rep and there is no conceivable way to produce one more full-range repetition, perform three partial repetitions by lowering the bar from the contracted position—only about 3-4 inches—and then going back up into the contracted position.
After finishing your third partial rep, hold the bar into the fully contracted position for as long as you can. Fight the resistance until you're unable to any longer, and then resist the bar as it slowly descends into the starting position. If you feel like you can do another set, then you did it wrong
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