How hard are you really working during your training sessions?
By: Eric Serrano MD and Scott H. Mendelson
What is more beneficial for your bottom line progress? A rapid fire set that lasts 20 seconds or controlling rep speeds to make sets last 2 to 3 times as long?
Watch Speed of Rep video demonstrations comparing a low effort rep speed to a controlled rep speed to learn why controlling every rep will accelerate your body composition and performance progress while reducing stress on joints.
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Tempo (speed of rep)
The repetition component lengths will be designated by a number of seconds. Many of the programs require a tempo of 3-2-1-1. The following order will be a uniform pattern eccentric- isometric-concentric-reset point.
|Component||Eccentric||Isometric (pause at bottom)||Concentric||Pause at top|
For example a 3-2-1-0 bench press would be
3 sec from the top to reach the chest
2 sec pause on bottom
1 sec to lift the weight
0 pause at top
A pulling exercise would have a different scheme using the same tempo system
A lat pull down with a 4-2-1-2 tempo would require
4 sec to go from the chest to the top of the movement where arms are outstretched
2 sec pause at top of the movement
1 sec to bring the bar down to the chest
2 sec pause at the chest pulling the bar into the torso
Adjusting to new tempos is perhaps one of the most difficult parameters to implement, however it is a key to your success. I strongly suggest using a stop watch while training to not only measure the time between sets, but also to evaluate how long each set will last. For example a tempo of 3-2-1-1 equals 7 seconds per rep multiplied by 6 reps would be 42 sec. If the duration of your sets is 20 sec, there is a problem! At times you will have to lower the weights to accommodate the proper tempo and form. This is ok! Do not be alarmed as over time the proper execution of the tempos will result in significant increases of strength.
Customized Training and Nutrition Consultation Client Testimonial
My Secret, is Scott…
I’ve been working with Scott Mendelson for over ten years now. I’m a 56 year old fitness fanatic while juggling a senior executive lifestyle, and have been working out since I was 19 years old. The results I have seen since working with Scott… both on the customized routines he creates for me, and the supplementation and revolutionary dietary recommendations he recommends… are far beyond not only my own expectations, but also to the ASTONISHMENT of everyone in my gym and in my personal life. I maintain 5-6% body fat, and EVERY SINGLE DAY (no exaggeration) people come up to me and ask how i do it. Not only in the gym, but I’ve had many people stop me on the street, in my local health food store, and even PULL OVER IN THEIR CARS to find out “my secrets”.
My Secret, is Scott (and through him, the dietary and supplementation wisdom of Dr. Serrano). I also credit, and would not think of going without their Muscle Synthesis, 100% MR, Alpha Omega M3, Fat Reduce (even when I don’t need to lose fat I use it for energy and building lean muscle mass) and the incredible protein DigestA+Lean Protein.
Even at age 56, by own doctors cannot believe my “stats” and express disbelief that I maintain vital signs of an athletic 25 year old. I’m not kidding. Everyone in the gym… trainers, college athletes, men, women.. and especially anyone paying attention to aging and how to stay “beyond in shape”… in fact in elite athletic shape… cannot believe (nor seem to achieve) my results. And I know the reason why…. they don’t train following Scott’s customized routines , supplementation, and dietary programs. NOBODY in my age group, or even decades younger, come close to my results. But they COULD, I believe, by following Scott and Dr. Serrano’s advice and routines. (For a MAJOR dietary revelation, check out their new 5 1/2 hour seminar video!)
One of the main things people tend to notice and comment on is that I’m not only muscular, but I’m very vascular and cut. Vascularity is of course a key factor to good health, as excellent circulation is one of the things most people begin to lose with age, yet I continue to improve and thus my overall health is excellent and delivery of oxygen and nutrients are that of a very young person… in fact exceeding most of them. I also know that my intensity and focus are a big part of this; something I have developed over time due to the continually evolving routines and outstanding energy levels that allow me to work much harder, and recover much faster than almost anyone. After my most strenuous workouts (typically leg workouts), I’m literally almost crawling out of the weight room, yet I am bouncing with energy already by the time I leave the gym ten minutes later!
I could go on and on, but I think you get my message. I almost hate to reveal “my secrets”, but in fact I wish this fantastic elite health for anyone who is willing to commit to it. Give Scott a try… I GUARANTEE that, like me, you’ll still be a faithful follower a decade or two from now, and will be the star of your gym, and with anyone in your life who cares about abundant health, sculpted muscular bodies, and OBVIOUS fantastic health! Do it now!
- Bill G- Thousand Oaks California 10/07/2012