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Faraz421 · 07-02-2009, 12:40 PM

A quote ive always taken to is "everything in moderation, including moderation." Meaning obviously you need to switch things up and both methods have their place in training as everyone has said.

If youre still thinking over how maintaining perfect form (which seemingly would prevent you from pushing yourself or grinding out), there are a few things that may help explain the theory behind the training.

For example, speed reps like in waterbury programs, etc., you perform reps to maintain a speed and once the speed slows down that set is over. This helps put focus on and recruit different muscle fibers than slower but possibly heavier loads might recruit. Similarly, focusing on form helps to make sure you are recruiting the proper muscle fibers... for example benching and really hitting your chest, instead of letting your triceps take over a majority of the push effort.

I also think that programs built around the concept of maintaining form do still allow for a little 'grinding out' in that you can't know how many reps you did with perfect form until you do one where your form begins to slip a little. So if you were benching and had 8 reps with good form, and on the 9th it wasnt so good, you would count it as 8 reps (even though in another program it may very well be a legitimate 9th). Its likely also that while focusing on form, the movement is probably executed more methodically and you likely increase the time under tension as well.

This also helps to make sure you are pulling the reigns on some movements as well. Instead of banging out a few extra reps on the bench in the first set or two, it helps to keep a little in the tank for later sets -- so basically a technique to try and curb over training or cns exhaustion.

I'd try to apply both techniques to training. Im currently doing full body splits, but within the splits I am focusing on form for certain body part movements that have been lagging (like my chest, bc my shoulders and triceps began to kind of take over), while focusing on speed for some of my isolation excercises and then nothing special for back and legs.

Sorry for being so long winded

07-02-2009, 12:40 PM	#6 (permalink)
Faraz421 Senior Member Join Date: Sep 2004 Location: Washington, DC. Posts: 840	A quote ive always taken to is "everything in moderation, including moderation." Meaning obviously you need to switch things up and both methods have their place in training as everyone has said. If youre still thinking over how maintaining perfect form (which seemingly would prevent you from pushing yourself or grinding out), there are a few things that may help explain the theory behind the training. For example, speed reps like in waterbury programs, etc., you perform reps to maintain a speed and once the speed slows down that set is over. This helps put focus on and recruit different muscle fibers than slower but possibly heavier loads might recruit. Similarly, focusing on form helps to make sure you are recruiting the proper muscle fibers... for example benching and really hitting your chest, instead of letting your triceps take over a majority of the push effort. I also think that programs built around the concept of maintaining form do still allow for a little 'grinding out' in that you can't know how many reps you did with perfect form until you do one where your form begins to slip a little. So if you were benching and had 8 reps with good form, and on the 9th it wasnt so good, you would count it as 8 reps (even though in another program it may very well be a legitimate 9th). Its likely also that while focusing on form, the movement is probably executed more methodically and you likely increase the time under tension as well. This also helps to make sure you are pulling the reigns on some movements as well. Instead of banging out a few extra reps on the bench in the first set or two, it helps to keep a little in the tank for later sets -- so basically a technique to try and curb over training or cns exhaustion. I'd try to apply both techniques to training. Im currently doing full body splits, but within the splits I am focusing on form for certain body part movements that have been lagging (like my chest, bc my shoulders and triceps began to kind of take over), while focusing on speed for some of my isolation excercises and then nothing special for back and legs. Sorry for being so long winded __________________ "Obsession is a word that lazy people use to describe the Dedicated."