Gironda Pull Ups - 8-8-6-4-4-4-6-6
LeverEdge Rows - 8x8 @ 140lbs
Ring Dips - 8x8
LeverEdge Close Bench - 190lbs
Got a Front Lever! (After about 7 attempts)
Cash Out:
60 second pull up: 30 up and 30 down. Then, 60 second dip: 30 down and 30 up.
Need to get 60 seconds up & down for a full 2 minute. Did this after my training. Need to do it completely rested next time! That sucked!
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
No comments:
Post a Comment