Goosey
.
Training by the clock has a major advantage over conventional training system of repetitions.
It allows you to concentrate on doing the exercise properly and you cannot fool yourself
It work like this...
Start the exercise with the second hand at 12 o'clock .
After that ignore the clock and concentrate on the relevant muscles.
Simply try to continue for as long as possible.
Do not try to do as many reps as possible as this will inevitably reduce the quality of exercise and so reduce the effect.
Always train slowly: 4 seconds positive, hold the fully contracted position for 2 seconds and 4 seconds for the negative.
One complete rep takes 10 seconds and so it takes about one minute to complete six reps.
However; this is a guide figure only.
It's not the actual number of seconds that counts.
What is important is to ensure that the exercise is done smoothly. You can do an exercise more slowly but not quickly.
With a little practice you will find that you can start an exercise without waiting for the second hand to reach twelve.
Just look at your watch, make a mental note of the position of the second hand and start the next exercise.
In this way you maintain training intensity because you minimize the gap between individual exercises.
A stopwatch would not be recommended because it is awkward to use and the temptation is to concentrate artificially on the exact number of seconds.
The precise number of seconds is not important, your aim is merely to identify whether you take longer or shorter than the time specified for the exercise.
If longer, make a note to increase your training weight next time by 5-10% if shorter, use the same weight next time.
You should then record the time achieved.
When you first start training almost any resistance will do, however it is a good idea to set yourself a specific time within which to achieve the required muscle tension.
As you progress the duration of effective load starts to drop.
Gentic differences become increasingly important and so training should gradually be geared to the dominant fibre type.
Sixty percent of us can achieve the necessary stimulus in 60-90 seconds.
Thirty percent of us have fast twitch so tension is only required for 40-60 seconds.
Only 10% of us are endurance types with predominately slow twitch. In this case 90-120 seconds is required.
What does this mean for your training schedule?
Initially very little because the stimulus range of the muscle is still fairly broad.
Only when strength has increased significantly will it be necessary to follow a more individual plan.
The ideal time to change is when strength has remianed static for several weeks.
Just something to consider.
It allows you to concentrate on doing the exercise properly and you cannot fool yourself
It work like this...
Start the exercise with the second hand at 12 o'clock .
After that ignore the clock and concentrate on the relevant muscles.
Simply try to continue for as long as possible.
Do not try to do as many reps as possible as this will inevitably reduce the quality of exercise and so reduce the effect.
Always train slowly: 4 seconds positive, hold the fully contracted position for 2 seconds and 4 seconds for the negative.
One complete rep takes 10 seconds and so it takes about one minute to complete six reps.
However; this is a guide figure only.
It's not the actual number of seconds that counts.
What is important is to ensure that the exercise is done smoothly. You can do an exercise more slowly but not quickly.
With a little practice you will find that you can start an exercise without waiting for the second hand to reach twelve.
Just look at your watch, make a mental note of the position of the second hand and start the next exercise.
In this way you maintain training intensity because you minimize the gap between individual exercises.
A stopwatch would not be recommended because it is awkward to use and the temptation is to concentrate artificially on the exact number of seconds.
The precise number of seconds is not important, your aim is merely to identify whether you take longer or shorter than the time specified for the exercise.
If longer, make a note to increase your training weight next time by 5-10% if shorter, use the same weight next time.
You should then record the time achieved.
When you first start training almost any resistance will do, however it is a good idea to set yourself a specific time within which to achieve the required muscle tension.
As you progress the duration of effective load starts to drop.
Gentic differences become increasingly important and so training should gradually be geared to the dominant fibre type.
Sixty percent of us can achieve the necessary stimulus in 60-90 seconds.
Thirty percent of us have fast twitch so tension is only required for 40-60 seconds.
Only 10% of us are endurance types with predominately slow twitch. In this case 90-120 seconds is required.
What does this mean for your training schedule?
Initially very little because the stimulus range of the muscle is still fairly broad.
Only when strength has increased significantly will it be necessary to follow a more individual plan.
The ideal time to change is when strength has remianed static for several weeks.
Just something to consider.
