Does deloading count? I never quite understood this concept. Why should I have to back the weight off every 8 weeks if I am in the middle of making good progress with the lifts?
Does deloading count? I never quite understood this concept. Why should I have to back the weight off every 8 weeks if I am in the middle of making good progress with the lifts?
It amazes me to see so many just throwing the weight.
Ive only seen a handful of people move weight correctly.
When I explain the difference, the penny doesnt drop, but when they do it, look in their eyes is priceless.
Pick an exercise
Squat and deadlift.
One reason why these two (most talked about on here) exercises are so good is you cannot, or it's pretty hard not to cheat, other than the obvious, these aren't up for conversation.
Any other exercise and in particular pin loaded equipment and more so Hameer type equipment you'll find most using it wrong.
You'll often see some dude on say, a row type machine, in this case a hammer strength row literally throwing a lot of weight over about 200mm of the possible 450mm.
The bearings in the machines create little friction compared to pin loaded equipment the pin loaded stuff creates a lot of friction via the pulley system, the guide rods of the plates and the mechanics of the leverage.
The leverage type machines are designed in a way to ensure that resistance is rotational and variable and automatically adjusts (gets harder a contraction), less resistance at full extension and such.
With these hammer type machines and the limited amount of friction and the near perfect balance of the moment are, you can actually pull the weight fast enough to allow momentum to do some of the work, it's why you see people pulling quickly, it's easier and looks more impressive, end up thinking the machines are useless.
So, if you reduce the weight by half and pull slow, slow (enough that you are not causing momentum) in the case of the row, squeeze for two seconds and lower the weight at a speed twice as slow as it took to lift and repeat, you'll receive a better stimulate for muscle growth, more efficiently and safely with one set than you would with 3 sets of the other and more safely.
Other pin loaded stuff, using cable or chain, there is more friction, nothing wrong with friction, but the machines will feel different , the old machines with bronze bushes and chain are full of friction, and you can pull very quick and it's still hard, it's why I personally like these over cable type.
What makes hammer special is the the machines where actually designed by a CAD system around a computer generated model, in this case an American footballer, can't remember his name.
Hope this isn't a thread hijack, but if it is I apologise.
Thanks @Silverback; you certainly don't learn this sort of info from the PT spuds.
Hammer strength wise: my gym has an incline press/puilldown combo machine, and a seated row thingo machine.
If you know the machines I'm on about, are they worth using? At the moment all I've been doing for back/chest is deadlifts, pendlay rows, bench and DB incline press.
Assistance maybe?
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