Strict Pull Up - 20-30-40/25-35-45 (8)
LeverEdge Press - 210-225-240/225-235-250
Incline DB Bench Press - 40-50-60/50-60-70
Negative Pull Up - 45 seconds
I finished my back and chest workout with a super slow negative pull-up lasting 45 seconds. Super difficult. I was shaking the whole time.
Quasi-Isometric Training
This is what it’s called when you do the super slow work, and it's so effective it's disturbing. There is eccentric (lowering) quasi-isometric and concentric (lifting) quasi-isometric. But that's not all – there's also a passive and active element to this that you need to know about too. More on that in a bit.
So what exactly is quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you do isometrics you lock yourself into a specific joint angle without moving. But quasi-isometric movement can include the entire range of motion, though both partial and full ranges of motion are effective.
It will give you unmatched strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you're willing to suffer a little bit.
Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. - T Nation
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