Thib didn't expected THIS to work..but it did!!

[@elvisincali]

Nice, thanks! I'll give that a shot too!👍💪😉

[@Bodyknowledge77]

Ladies, gentlemen, jerks and/or germs this is how you can train hard and effectively with less weight!

[@bladetc]

will try tomorrow. thx!

[@JorisWeima]

Perhaps it works because the slow reps with constant tension indeed cause some occlusion-like effect which 'suffocates' the oxygen-needing Type 1 fibres, causing the Type 2 fibres to become more active for the fast reps which stimulates them more. Then during the fast reps the occlusion-like effect is released and the muscles get nutrients incl oxygen again which makes them able to perform longer when in the occluded state. So basically; potentiation of the Type 2 fibres PLUS an restorative effect within the set. Or maybe theres sort of a 'relay race effect' between Fibre Types 1 and 2, giving them rest when the other is working more. And/or maybe during the slow reps the CNS even gets to recover a bit more from the fast contractions, allowing a higher performance on the fast reps throughout (or the end of) the set, kinda like cluster training. Just some thoughts! Interesting stuff

[@THIBARMY]

That was one of the reasons I theorized why it works. It's kinda the same thing with loaded stretching. It would make some sense because when a muscle is contracting, it compresses the capillaries bringing oxygen to the muscle. A slow contraction would thus deprive the muscle of oxygen and thus switch the recruitment to the FT fibers which are not requiring oxygen. There is also the possibility that the slow/constant tension, via the same mechanism, "traps" the lactate inside the muscle leading to the release of more local growth factors.

[@JorisWeima]

@@THIBARMY interesting! Thnx for sharing!

[@adilzahidoglu4291]

Thanks a lot Useful information

[@eljefe5536]

Merci

[@elvisincali]

Yeah, funny you say that... I've been thinking of trying something similar... I've been thinking of doing an ISOMETRIC CONTRACTION, followed by a dynamic contraction, then again, an ISOMETRIC CONTRACTION... then dynamic... Again... I had a similar theory of muscular occlusion... followed by the pump! And because ISOMETRICS MAXIMIZE the OCCLUSION... I figured maybe that would work really well too! ;)

[@THIBARMY]

I use that quite a bit. Although typically I do a few reps between pauses. I have a few applications. my two favorites are: #1 5 sec hold/5 reps/4 sec hold/4 reps/3 sec hold/3 reps/2 sec hold/2 reps/1 sec hold/1 rep/end of set #2 15 sec hold/3 reps/10 sec hold/3 reps/5 sec hold/3 reps/end of set

[@strawberryyogurt0]

Look up "paused pull-ups." Not entirely the same, but it takes elements of contraction, isometric hold and slow eccentrics for a rep. Rinse and repeat for the set. Yesterday, I did my first paused pull-up session after having plateaued with 80-lbs weighted (on a good day). Trying to add paused pull-ups hoping to break through my plateau. 10-lbs of weighted paused pull-ups (4/5/4 reps) after trying to do 3 sets of 10 with 30-lbs (9,8,7 reps) non-paused, traditional one fluid motion pull-up. Dead hang at the bottom > pull-up Contraction > isometric hold (half way point) > second contraction (all the way to the top) > isometric hold (at the top) > slow eccentric to the half way point > isometric hold > then back to dead hang. Runs and repeat. Pretty tough but felt good.

[@benbustama3430]

Canada, eh?