Fortitude Training (Review)

[Scott Stevenson]

I wish I'd never read the bit about 90second sets for pump. It HURTS (

Been setting a timer and doing 4 reps without locking out, then 4 partials at some point of the movement (tends to depend if over or under estimated what weight to use) until the timer is up. I'm desperate for the 90seconds to be up so I've usually got the weight about right!

What's this about 90 seconds?...

-S

 

[Robbie]

vs. doing a slow controlled set of 20 full reps on a cable fly (with perfect isolation form targeting the pecs) and with a brief pause in the contracted position during the course the set which in this case lasts 90 seconds, ending with pulsing reps, (which you can do as you are stronger on a negative vs. positive)

The latter is what I had in mind for Pump sets.



-S

 

[Scott Stevenson]

I wish I'd never read the bit about 90second sets for pump. It HURTS (

Been setting a timer and doing 4 reps without locking out, then 4 partials at some point of the movement (tends to depend if over or under estimated what weight to use) until the timer is up. I'm desperate for the 90seconds to be up so I've usually got the weight about right!

-S

That 90sec number was purely hypothetical written in the context of time under tension. It's not meant to be a specific guideline whatsoever. If you start doing weird stuff (engaging other muscles) to get to 90s, you're not doing pump sets and if you stop at 90s when you had more in you, then you're not doing Pump sets either.

In other words, you can end up missing out on the hitting the muscle with a focus on metabolic stress if you're setting a time based goal.

-S

 

[Robbie]

That 90sec number was purely hypothetical written in the context of time under tension. It's not meant to be a specific guideline whatsoever. If you start doing weird stuff (engaging other muscles) to get to 90s, you're not doing pump sets and if you stop at 90s when you had more in you, then you're not doing Pump sets either.

In other words, you can end up missing out on the hitting the muscle with a focus on metabolic stress if you're setting a time based goal.

-S

I might not have explained it well that's definitely what I'm doing, just have the timer so I know I'm around that mark. It's only the last week I've managed to get around the 90 secs mark, and I've gone over when I've gone too light

 

[Scott Stevenson]

I might not have explained it well that's definitely what I'm doing, just have the timer so I know I'm around that mark. It's only the last week I've managed to get around the 90 secs mark, and I've gone over when I've gone too light

Well, remember that that Pump sets are to be auto regulated - use a technique that fits what you feel you need in the context of that day (soreness, sense of recovery, etc.) and what you've done that week.

Lots of guys like to have things programmed out specifically, but Pump sets are really mean to be a point of auto regulation (focused on metabolic stress) within Fortitude Training , rather than a kind of set that follows a hard n' fast kind of set (specific rep range, TUT or what have you). Your call of course.

-S