Post by John A. Casler on Dec 7, 2008 1:07:05 GMT -8
In my arm training, I use two rather heavy full chain actions with appropriate "High Load" form to allow larger loads to be handled, including some reps with higher acclerations in the concentric action.
This style stimulates the entire Kinetic Chain including the Primary Movers, and all stabilizers. This inclusion causes much higher force levels in "all" of involved musculature. These force levels are created by higher motor impulses sent to both stabilize and accellerate and decellerate the load.
This in turn "excites" the involved CNS to a very high level and causes a conditiong known as PAF or Post Activation Potentiation. This means the CNS has been "pre-excited" to a high level and will provide a "higher potential" impulse to any like action perfromed "post" the inital action.
These exercises lead to an additional group of exercises that are perfromed in a more "controlled" fashion that capitalizes on that CNS PAF condition.
Below are the Power/Chain Curls and Full Force Dips series 11/21:
Set 1 - Power/Chain Curls 55# + 15# Chains 70# x 30 reps
Set 2 - Chin/Dips Bwt 245# x 13 reps
Set 3 - Power/Chain Curls 105# + 15# Chains 120# x 20 reps
Set 4 - Chin/Dips Bwt 245#+ 15# = 260# x 13 reps
Set 5 - Power/Chain Curls 125# + 15# Chains 140# x 11 reps
Set 6 - Chin/Dips Bwt 245#+ 15# = 260# x 9 reps
Set 5 - Power/Chain Curls 145# + 15# Chains 160# x 5 reps
Set 6 - Chin/Dips Bwt 245# = 245# x 8 "pause at bottom" reps
Please note, the form and forces used here are NOT suggested for beginners and or those who are not conditioned or experienced in these techniques.
This style stimulates the entire Kinetic Chain including the Primary Movers, and all stabilizers. This inclusion causes much higher force levels in "all" of involved musculature. These force levels are created by higher motor impulses sent to both stabilize and accellerate and decellerate the load.
This in turn "excites" the involved CNS to a very high level and causes a conditiong known as PAF or Post Activation Potentiation. This means the CNS has been "pre-excited" to a high level and will provide a "higher potential" impulse to any like action perfromed "post" the inital action.
These exercises lead to an additional group of exercises that are perfromed in a more "controlled" fashion that capitalizes on that CNS PAF condition.
Below are the Power/Chain Curls and Full Force Dips series 11/21:
Set 1 - Power/Chain Curls 55# + 15# Chains 70# x 30 reps
Set 2 - Chin/Dips Bwt 245# x 13 reps
Set 3 - Power/Chain Curls 105# + 15# Chains 120# x 20 reps
Set 4 - Chin/Dips Bwt 245#+ 15# = 260# x 13 reps
Set 5 - Power/Chain Curls 125# + 15# Chains 140# x 11 reps
Set 6 - Chin/Dips Bwt 245#+ 15# = 260# x 9 reps
Set 5 - Power/Chain Curls 145# + 15# Chains 160# x 5 reps
Set 6 - Chin/Dips Bwt 245# = 245# x 8 "pause at bottom" reps
Please note, the form and forces used here are NOT suggested for beginners and or those who are not conditioned or experienced in these techniques.