A Radically Effective Training Technique

Really interesting protocol there. I’ll definitely have to look into giving this a try. Always cool to see new techniques and the impacts they have on the body. Thanks for sharing!

Gimme more

Waiting 4 Fry-day :)

Hey Joel

nice post.

Do you think the focus is on the slow reps or the fast reps or is the combination of both that makes the most impact. The 604 rep is a slower than normal rep correct? or is that the timing people should always take (when doing a steady set)

If you train alone, the tempo method is probably the best to stick with and will definately create new stimulus as the sets will last 30 seconds+ of tension.

its always good to throw up some different tempos and give the muscles something ‘new’ to think about, will be trying a few sets this week for sure!

very interesting. can you give the scientific explanation why and how this will work?

Sounds great – something new to try. Its always important to shock those muscles

Sounds interesting. Can’t wait to hear more.

Hey Joel, interesting concept…would be nice to see how it translates to actual workouts…

Variable Tempo or just following some kind of tempo in my workout made huge difference in technique, strength and size. Is kind of scary the strength you can gain when you start using different tempos.

Hey Joel, Give us a workout I’m changing mine this week. Perfect timing

Thanks again for the great info

Are these techniques appropriate to those of us interested in leaning out? I am not looking to bulk up at all.

my man, C-Thib! always comin up with new programs.

posted earlier but didnt show up – need to inrease the post numbers people

Nice concept.

No doubt it would work.

Joel, In general do you think that the 604 set is a normal/average speed, or is this a slower set than most people would do.

Just curious if you think it is the faster reps or the slower reps that makes the gains, or if it doesn’t matter the speed – its just the fact that it is drastically different to the reps before it.

I know when ever I slow my reps down – say in a push up – I fatigue heaps quicker than if you were to bust them out. I have always found the slow harder, is it more efficient?

Bring it on

It sounds like it will also make working out more interesting–I like variety.

Joel,
Sounds like a great opportunity for max muscle growth.
My only concern is that it may get to complicated when put to use in the gym.Give us your thoughts on how to keep it all straight while doing it correctly.
Suggestions?

I used to do Systema classes (Russian Martial Arts) fairly regularly, and they seem to use that general principle a fair bit, not just in the strength training exercises, but in aerobic training (variable breathing rates, holding the breath for varying intervals, etc). It is tremendously effective for boosting general fitness, although as an asthmatic I found it to be a bit more than I could handle at times.

I don’t have a partner, I wonder if I could replicate something similar using bands. For instance, if I chose squats, I could hang the bands from the pull-up bar and do two reps without assistance, grab the bands for two reps, let go for two and grab them for another two.

I wouldn’t exactly get the 80% / 50% ratio but I bet I could get something similar. I’ll have to experiment.

That’s really interesting, though I’m having trouble totally visualizing the concept. Do you have any idea how I could research this more?

@Anna -

Hey Joel,

Great post!

I’ve used this method before with great success. In fact, all Christian’s work is well worth a look! But being a fellow Quebec-er, maybe I’m biased. :)

Cheers,
Adam

As it is always interesting to learn something new, I usually need a visual to really get more out of what your talking about. Is it possible for you to set up a video along with the blog.

Waiting for more info. Would you do more than 1 set? And how many exercises in circuit or superset? Would this be only for muscle growth or can it also help with fat loss?

Interesting. Am looking forward to more information on Friday!

Wow, interesting concept for variation within a set. Never thought of that. However, I have done variation between sets both in speed and weight. I appreciate always thinking outside the box to keep things interesting and growing! Thanks!

Sounds interesting, although there will be an inevitable delay between reps in the variable cotraction portion as you have to stop the exercise after 2 reps, change the weight and start again, stop, change the weight, lift, stop, and so on. For those of us that work out at home (without a parnet who can help change plates quickly), I am wondering about the effectiveness if the lifts don’t follow closely behind each other. I expect the benefits diminish with the longer delay between reps. Thoughts?

I think I’ll try the second option. I wouldn’t need a partner and I would be able to keep the weights the same.

Joel, love the method, we have had great success with this type of training….you have inspired me to put it to work in my own training session today…keep it coming!

forgot to add that if you do not have a partner, you can work the bench with a bar and do the contrasts with dumbells, just have them right by your side…even a push up with a vest works…it gets you in the ballpark and even shocks it up a bit more…variable appratus and loading…

Originally Posted By CarlieNice concept.

No doubt it would work.

Joel, In general do you think that the 604 set is a normal/average speed, or is this a slower set than most people would do.

Just curious if you think it is the faster reps or the slower reps that makes the gains, or if it doesn’t matter the speed – its just the fact that it is drastically different to the reps before it.

I know when ever I slow my reps down – say in a push up – I fatigue heaps quicker than if you were to bust them out. I have always found the slow harder, is it more efficient?

I had the same type of question. 6-0-4 set seems really slow. I’m usually doing 4-0-2 sets. Is 6-0-4 the normal speed you recommend or did you slow it down for this technique?

Other than that, these techniques seem really interesting and I look forward to implimenting them. Thanks again Joel.
Dallin

interesting variation

What to you mean by a max effort contraction and an explosive contraction?

I got to try this form my biceps. thx man

I’m a little confused by the “max effort contraction” terminology as well. Is there any reason why you wouldn’t be giving max effort for the “explosive contraction?”

Cool info, thanks Joel. I will try this.

The second method seems more workable to me. The first method seems like you’d end up doing a series of 2 rep mini-sets as you have to pause to adjust the load. Even with partners, I don’t see how they could do it fast enough to avoid that issue.

Sombody should invent a machine that could dynamically adjust the load…

I actually just tried altering my tempo through some sets of chest and back work recently and it really seemed to work my muscles hard, made the sets more challenging and I was able to work to fatigue. Interested in hearing more on this.

Interesting. Not sure how to incorporate the first into a set without too much stoppage for my liking. The variable tempo I certainly will give a try, however.

Used something close to the variable load version but with sets (for each load) of six or eight. Seemed to result in useful strength gains. I was trying to develop for both strength and power by doing this.

So, looking over this again I do have one consern about the explosive sets when doing squats. If you are exploding out of it, would this not increase the risk of loosing proper form and possibly hurting your back? Just a concern I had

good effort again- done similar before but not during a single set!

Are there any studies to demonstrate the effectiveness of these techniques?
Cheers
David A

Alright, I am going to try this technique tomorrow morning with a few different types of routines and I will let you know how it goes. Thanks again Joel for your wonderful suggestions

Time to try it! :)

Great Stuff Joel!

I’m am going to give this a try. Nothing like something new to confuse the body into more muscle gain!

Does this kind of training work for someone who is not necessarily looking to build muscle exactly but to burn fat?

Looks solid to me – would love to see the complete program,
Thanks Joel!

sounds really interesting…but i have just one question;
If i had to increase and decrease the weights between reps..wouldnt that contradict the entire idea of “intensity”?? because it will take atleast 30 secs for me to change weights…so im actually resting between every 2 reps…and therefore it will not be that much intense…please explain further

looking forward to friday :D

could someone explain to me the variable tempo sets? i dont really get the whole numbering thing

thanks

I’ll give it at try.

Dalton

Just hit the gym and gave this a try this afternoon!

Killer!

-m-

How long could you continue with this type of training? It seems like it is pretty intense?

not sure why my last post didn’t make it up but…
a way to do this with kettlebells is to do strict military presses then drop down into the bottom of a squat and perform Sotts presses (the more difficult of the 2). if you want me to make a video demonstration let me know on my blog ericjmoss.com

Tried this when it first came out from CT and didn’t like it (for me). Found the changing of tempo to be more of a hindrance than any benefit it brought. Now CT’s HTT training is a different kettle of fish, that does rock!

Hello Joel,

I am very grateful for the new technique that you have so generously made available for us. I did not find it necessary to have a helper around to change weights–maybe because I have a small gym station that allows me to change weights easily and quickly–anyway, from my perspective, you are a treasure-house of training information and thank you again for sharing with us!

I also have a question if I may ask it here: how long should a weight-training session be if I want to follow it up with an aerobic training (HIT stationary bike riding) after the weight workout. What my queestion boils down to is as follows: what causes cortisol rise in a trainee–weight training after 45 minute to an hour long training only or will cortisol also be raised if I continue after my weight training with my HIT stationary bike riding for another 50 minutes. I want to shed fat–I have a lot of it–40 ugly unnecessary pounds to lose.

Thank you for answering this question if you consider making time to.
Alexander Astor

tell us more!

That’s really interesting, Joel. I definitely want to hear more!

So tried it with a couple of bicep workouts this morning. Did the variable tempo set doing hammer curls. Worked wonderful. really increased the intensity and gave some well needed variation to the workout. Loved it. Did the variable load one with preacher curls (since I don’t train with a partner I used the preacher curl machine). I didn’t like this type of training as much. I found it frustrating trying to quickly change the pin as fast as I could. It only took 5-10 secs do change the pin but it was distracting and slightly annoying. It would work better doing it with a partner. Also I found in the explosive reps it was so light that I felt like my hands and bar were going to fly into my face (maybe I went too light for the explosives). However, it did give a nice variation to the workout and it was a good change in the routine so I will probably use it on occasion. All-in-all really liked the techniques. Thanks a ton Joel. Love your posts and hope that we can get enought comments in order to get your workout routine for this. Thanks again.
Dallin

sounds like a very fun and easy way to change up your routine workout.

Interesting ideas! I am always looking at ways to mix up my workout routine.

We need a few more comments to get that workout… And I want to see a whole workout put together so I can give this a try!