A quick question on FL-I programme, does anyone follow the prescribed tempo( normal 3-1-1) for deadlifts? I find the 3-sec lowering part tires out my grips very quickly but doesn't seem to have an effect on lower body.
Also, I read in several threads that people saying FL-I not intense enough, especially compared to FL-II. I find it depressing since I only could do 3 sets of the first supersets, and 2 sets of the second and third, just ran out of gas. Any suggestions? Shall I drop the weight to stick with 3 sets?
A quick question on FL-I programme, does anyone follow the prescribed tempo( normal 3-1-1) for deadlifts? I find the 3-sec lowering part tires out my grips very quickly but doesn't seem to have an effect on lower body.
Also, I read in several threads that people saying FL-I not intense enough, especially compared to FL-II. I find it depressing since I only could do 3 sets of the first supersets, and 2 sets of the second and third, just ran out of gas. Any suggestions? Shall I drop the weight to stick with 3 sets?
Thanks!
I'm not sure how much of a beginner you are, but each time you go through the workout you will be able to do more with less exhaustion. This will be more pronounced for a beginner. So just hang in there and try to get more sets accomplished the next time out.
As far as the tempo. I think for reps as high as you're doing in FL-I that sticking with the tempo is a good way to keep your form tight. I'd try to stick to the tempo as much as you can. It's not like doing low rep sets where you might just not do much of a negative on a deadlift.
My understanding is that "normal" tempo is what comes naturally. I can't imaging doing a deadlift any other way.
I agree, but my natural tendency is putting it down quickly, at least with deadlift. I can see the benefit of slowing the eccentric part of squat or RDL, but not quite sure there is same benefit for conventional deadlift.
My stats are nowhere near Mahler's and I consider myself a beginner, so I will stick with the loads and try to get 3 sets for all supersets by the end of FL-I. I do find the exhausion level is lower the more I am into the programme. Listening to Alwyn Cosgrove interview on Maxout radio, he said that, if you are not questioning whether you should complete the routine during your workout, your intensity is not high enough (paraphrasing). I guess I am doing something right.
I agree, but my natural tendency is putting it down quickly, at least with deadlift. I can see the benefit of slowing the eccentric part of squat or RDL, but not quite sure there is same benefit for conventional deadlift.
Same benefit you get from lowering slowly on an RDL. They are both deadlifts.
Just focus the eccentric contraction in your hips and you'll find the "benefit." :p
When I started NROL my grip strength sucked. I considered for about 30 seconds buying straps, but then I remembered Lou Schuler writing about doing it all without extra "help". I stuck it out, my grip strength improved and my form stayed tight. My grip strength still isn't great, but I work on it. These workouts are intense and if you stay focused and use the correct form and weight they will do just what is promised.
Have a plan and follow it.
Good luck!
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It will get "easier" (relatively!) ... my grip has also increased tremendously ... as have my weights ... but just to clarify, I do not believe that particular tempo is listed anywhere for FL-1 ... Alwyn just says "normal" with that being defined as whatever tempo feels "normal" to you.
Julie is right, no specific tempos for any of the Fat Loss programs.
I would reduce the weight so that you can complete all sets with good form. Then as your fitness level improves gradually increase loads to keep challenging yourself. It isn't a hypertrophy routine so the purpose isn't to increase muscle size (though it's not a bad side effect ) but to raise your metabolic rate - i.e. the written volume done at a high intensity will get the job done.
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Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
I remember seeing Lou Schuler saying on this board that for moves like step-up and deadlift don't to pay too much attention to the lowering part, but just couldn't find the link.
Anyway, tonite is my 4th workout A in FL-I, I will see if I can by lowering loads for the last superset do all 3 sets.
FL-I questions: tempo for deadlift and intensity
) but to raise your metabolic rate - i.e. the written volume done at a high intensity will get the job done.
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