Ok the workout i have been advised to follow only has 4 excersizes per day i workout, and this in turn has forced me to change my tempo significantly, but i dont think this is a bad thing, iv just finsihed working out and feel like iv had a better workout! but the amount i can lift and total kg moved in the workout has dropped...dramaticly.

in my old workout id do a whole bunch of excersizes with the tempo of 1 sec up, 1 sec down, mabey faster than that

my typical benchpress would have been 55kg 10,10,9, but this was with more excersizes thrown in after too.mabey 8 excersizes total .

my new workout im doing 3 seconds down, pause for a second then 2 seconds up.

the reps i did today on benchpress- 55kg 9,4.5,4

doing things this way my workout lasted 30 mins for 4 exsersizes at 3 sets each.

it dawned on me after the workout, im not trying to move KG-im trying to build muscle and i think this could have been where im going wrong until now? is this tempo better for hypertrophy than say 1 down 1 up or even faster? it seems the only way to strech the excersizes out to make the workout a reasnable length,

im going to carry on with this, this guy knows a damn sight more than me!

now iv read that this new tempo im using is better-but iv also read you need to increase the weight not decrease it! lol, another question is should a drop the weight or wait until i get strong enough to do all my sets complete?.

the reps i did today on benchpress- 55kg 9,4.5,4


it dawned on me after the workout, im not trying to move KG-im trying to build muscle and i think this could have been where im going wrong until now? is this tempo better for hypertrophy than say 1 down 1 up or even faster? it seems the only way to strech the excersizes out to make the workout a reasnable length,

im going to carry on with this, this guy knows a damn sight more than me!

now iv read that this new tempo im using is better-but iv also read you need to increase the weight not decrease it! lol, another question is should a drop the weight or wait until i get strong enough to do all my sets complete?.

I support a slow cadence for form and safety. If you keep the muscles under tension or load for 3 times the amount of time that you were used to, it might throw you the first few workouts but you will strengthen the muscles.

Try to use a rep range rather than a target one, say 8-12 reps. If you can't do 8 reps after a week or so. Reduce weight but other wise wait until you can do 12 reps then add weight. Alway try to increse reps or weight each workout.

Thanks for your reply rtestes

My workouts go like this.

thurs:
Benchpress
Bent over rows
Curls
Dips

sat:
Squats
Deadlifts
Leg curls

mon:
Shoulder Press
Upright rows
Pullups
Abs

So i wont know for a week if strength has improved or not, im eating well and getting my rest so hopefully next week should show more reps:) if not il deffinatly drop the weight.

...it dawned on me after the workout, im not trying to move KG-im trying to build muscle and i think this could have been where im going wrong until now?

Oh, somebody get me my Tylenol. :D

If you want to try a phase where you're manipulating your tempo a bit, that's your call (you can find plenty of articles on the topic), but just make sure you keep progessively challenging your body within whatever system you choose. Regardless of tempo, if this isn't occuring, you're not giving your muscles the motivation they need to grow.

With a slower tempo, you're going to have to reset your baseline for whatever loads you start with. From this point though, repeated sessions need to be about more weight/reps/density/etc.

Think about the physical development that will need to occur for you to be capable of benching 100kg for the same amount of reps.

Now go make it happen.:bb:

hi goonie, whats Tylenol? lol

waking this morning i feel like i got a better workout than my old ones, but luckily last time i worked out for a while i logged every workout in a book. il give this a shot for 6 weeks and see how results compare to what i was doing before,im glad i logged everything now heh:nod:

next week im really hoping to push out more reps, if i cant then somethings not quite right lol:lol: