08-06-2014, 03:48 AM
(07-30-2014, 11:27 PM)Scott Stevenson Wrote: Thought I'd start a thread to keep a running diary of thoughts about FT as the come up over the course the training system making it's way out into the internet.
Today's thought (Actually from yesterday's workout)
Pump Training Technique: I'll call em "5's Into the Hole"
Pick a weight, exercise, etc. as you would normally for a FT Pump Set.
• Perform 5 slow focused reps
• At the contracted portion of the 5th rep (arms bent during a curl, top of side lateral position, knees extended for quad exercise, arms / elbow down and back for back exercise, pec in Squeeze position for chest exercises, plantar flexed during calf exercises, etc.) - Perform 5 partial ~¼ to ⅓ reps at THAT end of the range of motion. (Just a but shorter and a half rep.) Intention is to connect with the muscle here. This is great for bitting lower lats, upper pecs, etc.
• Lower the weight and then to 4 reps
• At the contracted position of the 4th rep, do 4 partial reps as above.
• Lower the weight and then to 3 slow focused reps
• At the top of contracted portion of or the ROM of 3rd rep, do 3 partials
• Lower and do 2 more reps
• Two partials as above
• Down to bottom and then raise to top, finishing the set here with the partials until fatigue ensues and you can safely lower the weight to the starting position.
-------
If the weight is chosen correctly, you'll end up getting deep into the set Where you get the 5's, 4's, 2's and at least to the 2's. If you get t to the single rep you shouldn't' get too many (<10 for sure) partial pulsing reps there.
NOTE that you can slow the speed of the reps down and create a nice occlusion effect. This technique will work with weights across a fairly wide loading range (%1RM), so it's not a bad choice if you lose access to a machine you intended to use for a PUMP set and need to hop on something different. You can simply go very light (for safety reasons) with slow reps and get a great stimulus.
-Scott
Did this for the first time this last weekend for my pump sets and the pumps were INSANE! Thanks for sharing Scott! Keep em coming
