Bigger, Stronger, Faster: Meet Mr. Joe DeFranco

[RipStone]

Just to make sure I do understand this, on my repetiton effort day the exercise I chose to do is speed bench press. I am gonna do 5 sets of 3 reps. The weight I am gonna use is 65% of my 1RM. I am gonna rest 45-60seconds in between sets.

I think that's right. However, should I increase the weight or sets for the 2nd and 3rd week I do this lift?

[Rev]

Originally posted by RipStone:
Just to make sure I do understand this, on my repetiton effort day the exercise I chose to do is speed bench press. I am gonna do 5 sets of 3 reps. The weight I am gonna use is 65% of my 1RM. I am gonna rest 45-60seconds in between sets.

I think that's right. However, should I increase the weight or sets for the 2nd and 3rd week I do this lift?

If you're doing speed anything then you would call it your Dynamic Effort day as you're performing dynamically. You got the rest to a T man, good luck and tell us how it goes.

[Rev]

Originally posted by RipStone:
I think that's right. However, should I increase the weight or sets for the 2nd and 3rd week I do this lift?

Sigh...didn't see this on the last post, I read too fast. [img]tongue.gif[/img] Double post action, well triple now! Ok cuz check it, adjust your DE lift to your 1 rep max always, if your 1 rep max goes up, raise the weight. Technically speaking Dynamic Effort lifts are based on the speed you can perform them and that dictates your max rep percentage load but DKing has suggested to go higher percentage rates to increase joint health, I believe he was told this by Bill Hartman...and so forms the grape vine.

[Rev]

What can I say Gq you've sparked my thurst for knowledge so I started prying around some websites and text. Found some interesting info at the good ol t-nation site. The following is written by Don Alessi and can be found here http://www.t-nation.com/readTopic.do...itan?id=459847

"Pyramid and Reverse

Training Parameters:

Reps: 7 (80% 1RM) , 5 (85% 1RM), 3 (90% 1RM), 3 , 5 , 7

Rest: 180-240 seconds

Highlights: This system is a must for all trainees looking to build strength and size. The higher the average reps, the more hypertrophy will occur. I use it for at least three individual phases per year and consider it a staple.

The load increases by 5% the first three sets. This "wakes up" neural drive by means of titanic facilitation. Then the load reverses and decreases by 5% each set, allowing the trainee to expose the fast twitch fibers to a longer tension time. Beginner and intermediate trainees use a 303 tempo on these last three sets. Advanced trainees must challenge the strength curve with the use of chains, isometric holds, or five second negatives."

Doesn't seem too terribly inefficient from this stand point. So I would have to keep recommending it as a very efficient training tool until proven wrong.

[RipStone]

Originally posted by Rev:

quote:

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Originally posted by RipStone:
I think that's right. However, should I increase the weight or sets for the 2nd and 3rd week I do this lift?

Sigh...didn't see this on the last post, I read too fast. [img]tongue.gif[/img] Double post action, well triple now! Ok cuz check it, adjust your DE lift to your 1 rep max always, if your 1 rep max goes up, raise the weight. Technically speaking Dynamic Effort lifts are based on the speed you can perform them and that dictates your max rep percentage load but DKing has suggested to go higher percentage rates to increase joint health, I believe he was told this by Bill Hartman...and so forms the grape vine. [/quote]Man, this is one hell of a complicated program But, I get it so that's good. Thanks again Rev...you have been a huge help.

[wtflestoppoules]

Just a quick question, what's the difference between physical and technical failure?

[Jason]

Technical failure is when you're form breaks but you still could lift a couple more reps with slower, faulty form.

Physical failure is when you physically can't lift another rep.

[wtflestoppoules]

Thanks for clearing that out for me, Jason.