(03-25-2017, 12:33 AM)Stewilliams Wrote: What kind of methods should be utitlised for pump sets? For knee extensions (just using them as an example) I've played around slightly and started using a format of 5 full reps, followed by 5 partials then back to 5 full reps and so on. I take this to failure and this week decided to then add eccentric holds on top. So I doubled the weight then used the handle to spot the concentric lift before lowering in as slow and controlled a manner as I could. Are these added eccentric holds overkill or are they the kind of thing that can be utilised? I realise that they will increase muscular damage which may not be desired on a programme with such a high training frequency (especially using the turbo version). Are they be fine to use as its only one all out set? I enjoy implementing them as they're so brutal that they've shown me if I fail to meet the criteria to get into heaven, that hell won't be all that bad anyway haha.
To your first question, there is no straight answer beyond, whatever stimulates growth is effective, and is done in a continuous fashion, no breaks at all! If its too much you either need to move down a tier, or alter the method in which you are doing your pump sets. It's the nature of the auto-regulatory part of the program.
What you described looks like you did a set. Stopped, and then increased the weight and did a series of controlled negatives?. Pump sets should be continuous in nature, with constant tension. So drop sets, increasing or decreasing weight, or re positioning feet / hands, grip, etc is pretty much a no-no.
To add a bit of anecdotal info. I got to a point (maybe a year ago?) where I was really trying to take my pump sets FAR beyond failure. I was doing 5's into the hole, plus partials, plus assisted negatives followed by weighted isometric holds. Hell for a time I was doing 5's in the hole for back with a technically drop set. (so it was a double 5's into the hole, back to back) I was like 2+ minutes straight of reps and partials continuously. Ha! For myself personally I found this did nothing to except make me really sore, tried, and took a lot of time in the gym. Not saying it won't work for you. But I personally found greater success in constraining myself to, 1st really figuring out what pump set style, rep range,and order worked for each muscle group. and 2nd focusing on ONE style (be it partials, negatives, reverse 21's, 7's, 1½ reps, or just busting out a straight set of 20+) and pouring 100% effort into that style, perhaps an iso hold or slow negative if I was feeling frisky, do a great stretch and move on. I'm still trying to basically kill myself with these sets, but I think there just comes a point of diminishing returns, you are putting out more than you are getting back. Everyone sort of has to find that point or balance in which they feel like the brutality they are putting themselves through is effective!! and not just hard for the sake of being hard. And everyone has to find there own line there.
Basically a long winded way to saying, you're just going to have to play with it and figure it out.
EDIT: Reworded a lot of stuff
sorry!