Higher reps for Growth

[hsmann87]

yes exactly anyone who has done a 3 sec descent on leg press or squats will vouch for this

IFBB Pro Ben Pakulski Fan Page

11 hours ago
Had an easy leg session today.

Did 5 plate squats (495lbs) for Half reps.

4 sets of 6-8 reps.

4 seconds up, 4 seconds down with a pause at the top and bottom of each rep.

(for those of you that are new to reading tempo thats
4-1-4-1) ....

Give it a try......

Oh, didnt mention the half reps I did were the bottom half

 

[Pscarb]

yes i have read this is what Ben does, my coach Dr Scott Stevenson has me doing this for partial deadlifts as i cannot go massively heavy due to my spinal injury and i get so much more from them than normal ones

 

[hsmann87]

yes i have read this is what Ben does, my coach Dr Scott Stevenson has me doing this for partial deadlifts as i cannot go massively heavy due to my spinal injury and i get so much more from them than normal ones

how do u do the partial deads?

 

[Pscarb]

i set the bar just under the knee, then power up, on the descent of the bar on to the pins (do them in a power rack) i take 4 sec to descend then repeat, this allows me to get much more stress on my back muscles at a weight that many would consider light

 

[leelee]

Interesting, may have to try this after next week as my legs have started to slow down. I made really good progress first few months and now despite going heavier I've plateaued a bit which is normal but hadn't even considered going that high in reps.


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[Mr Natural]

i set the bar just under the knee, then power up, on the descent of the bar on to the pins (do them in a power rack) i take 4 sec to descend then repeat, this allows me to get much more stress on my back muscles at a weight that many would consider light

Doing this apparently is also good to beat plateaus on normal deadlifts as this strengthens the lower back muscles

 

[daddy1]

I have trained in a similar way and boy does it make the muscles scream

 

[danny187]

i set the bar just under the knee, then power up, on the descent of the bar on to the pins (do them in a power rack) i take 4 sec to descend then repeat, this allows me to get much more stress on my back muscles at a weight that many would consider light

I may try these as I struggle with deadlifts and squats, so you feel no stress on lumbar/hips?

 

[Pscarb]

I may try these as I struggle with deadlifts and squats, so you feel no stress on lumbar/hips?

non at all mate

 

[danny187]

non at all mate

Will try these next back day then see how they go..

 

[daddy1]

i set the bar just under the knee, then power up, on the descent of the bar on to the pins (do them in a power rack) i take 4 sec to descend then repeat, this allows me to get much more stress on my back muscles at a weight that many would consider light

I found these to be a great help.