Just how fast should the reps in the "FIRST SET" be?
Until, I am able to produce a video, you will have to observe two differing videos, and look to the combination for the answer.
Also since I recently have come across someone who attempted the program and did not understand that you approach higher rep speed the same way you approach higher weights, since the both create high forces.
YOU APPROACH THEM PROGRESSIVELY!!!!!
You do not start out using heavy weights and you do not start out with higher speed reps.Also look to the next REPLY below, to see yet another video to draw from.The First is a "
Rep Competition".
For some you may be surprised by the speed, and the actual speed will be predicted by the weight/load you use.
While this may look TO fast, we need consider it is a very reasonably heavy weight, (225#) and the competition requires that the contestant do full reps.
Because of this, the trainee performs full reps which in the bench will reduce the final number.
Although this fellow is moving at a good pace, he is not flailing through the reps, the chest bounce is minimal, and he obviously has control, and
DOES NOT injure himself.The key element to take from this video, is that this fellows goal, was to set a Rep Maximum or Personal Record in this set, with this weight.
This video is a young fellow using 225# for 22 reps, and might be a little more compatible form and speed wise for some of you during the "early usage" of Rogue HIT.
I think his early reps should be abit faster, which would probably have allowed him to get 25-30 reps.
The second video is also a good example of speed and reps with 40 reps with 225#. Form is also quite good here.
The 4th video is also 225# x 46 reps!!!
You will have this goal in each of your sets.
Now combine that speed and drive, with the next video of Ronnie Coleman.
You'll notice Coleman does a
VERY SHORT ROM. My advice in the ROM, is basically "
DO" touch the chest, but "
DON'T" Lockout or extend the shoulders, or you disrupt shoulder stability.
www.youtube.com/watch?v=O-Gfzu7D--I&NR=1www.youtube.com/watch?v=RhwnmGfkO0g&mode=related&search=www.youtube.com/watch?v=MucxDIhcEU4&mode=related&search=www.youtube.com/watch?v=K_lW7fqIYA8To some this form may be a large departure from what you are familiar with.
A quick word about that.
The
FORM you use in an exercise
is the fundtion of the goal of the set. That is the type of force/stimulation you wish to create.
Form elements include:
1) Body Position and posture
2) ROM
3) Rep Speeds and accellerations
4) Variances between Concentric and Eccentric phases
5) OtherAll forms are governed by that. So there may be a wide variation between the form you use even within the same set.
Please note that it is
INTENDED that these above elements will VARY to some degree between sets, and even within the set itself.
As an advanced trainee, you must learn (or know) that the goals of the set, "
DRIVE" the elements that create the stimulus.
PLEASE ASKED QUESTIONS IF YOU DO NOT UNDERSTAND
