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Hi Kuba, I posted this on the forum but I’d like your opinion as well

Could you clarify eccentric tempo for me? I get that when we lift heavier weights we should do a slower eccentric so we are tight and in a good position for the concentric to begin explosively and don’t risk injury while with a lighter weight we can afford to do a faster eccentric. The concentric is as fast as possible everytime and its speed is dictated by the load, but the intent to push/pull as explosively as possible is there. Where I’m confused is how can I know the line between too fast/slow and acceptable? For example I see some guys doing a 15 rep set and barely do an eccentric while others take their tim. My conclusion is it doesn’t matter as long as you are in control and every time it’s the same eccentric (standardized) but I’d like your opinion. For example I know in some sets I will get more reps if I go faster on the eccentric (Not bouncing the weight just faster eccentric.) How do I decide if I should do that and then standardize that or not?

[kbb]

For example I know in some sets I will get more reps if I go faster on the eccentric (Not bouncing the weight just faster eccentric. How do I decide if I should do that and then standardize that or not?For example I know in some sets I will get more reps if I go faster on the eccentric (Not bouncing the weight just faster eccentric. How do I decide if I should do that and then standardize that or not?

[kbb]

hello guys, I wonder if you could get back to me and Barry for the questions above.

Also another question, I’m confused a little bit about the seat, what angle should it be in? I noltice most put it around 45 degrees but what would change if you put in a lesser or a moreo pen angle?

thank you:)

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If someone hasn’t trained to failure it’s pretty easy to test them

Put them in a spine bike on a hard setting tell them to pedal as hard as they can until they cannot move their legs anymore

If they didn’t get failure they will once they do that

Make sure they film it too so you know if they actually take it
There

Nice tool, thank you:)

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Yes hilly that makes sense, what I was thinking, thank you:)

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There are some really big guys training with RIR and some really big guys training to failure. Both work. One might work better than the other depending on the individual, but I don’t think we can say which one is more optimal for everyone. If you don’t enjoy it how is it optimal? It’s not imo. And I’m not talking about adherence. I’m talking about being able to really push. Not being excited to train with the method you follow is sub-optimal you are not gonna have quality sessions imo. Choose the one you enjoy since both work, and try to optimize it as much as possible for you. I hate training with RIR. I do it in some de volumes and I hate it. I want as much progress as possible, and if you said to me that RIR training is “the optimal way” I know I would get shit results, cause I wouldn’t be in a good mental state to push, I wouldn’t be fired up for the session, I would not be training in a way that RIR training requires me to do so, therefore, for me it would not be optimal because I wouldn’t be able to do it right.

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Hey Kostas, so this is something that can be a challenge for people to understand if they are new to training or training style. As Kam and Jordan touched on above, explaining in a way to which they can understand the extent in which they need to be going in their sets, keeping them continuous until they can’t do anymore

Thank you:)

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Thank you:)

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If you don’t have the mobility for low foot placement , wearing lifting shoes on the leg press will help . I have thought about sticking wedges to my leg press also like I did with my hack, just to get another couple inches depth with that lower stance

I do it with lifting shoes but adding to the last question of Barry, my seat can change incline but also the platform. Wouldn’t setting the platform backwards (the top coming back) make it somewhat like having a wedge?

Also, if I feel comfortable with both – feet more open and a little turned out and also a narrower stance with feet more straight – should I opt for the first one since I can lift more load and have a little bit more ROM, even though some adductor may come into play, or for the second where it will be a little bit more quad doing the work?

I know there is not one answer fits all because there are a lot of variables into this but I’m looking for some thing more tangible since both feel good so going by feel is confusing me:)

Thanks for all the answers above:)

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thanks for the input guys, I already feel a little releaved that most of you have/had the same issue and it’s more common than I thought. I guess it’s the mindset:)

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Thanks a lot guys:)

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I think alot of us are like this especially ones in this game.

I also find it hard not to work or do something. If my partner doesn’t want to do something and the baby isn’t here/in bed then I immediately will work or work on something.

I know I need to make sure I have some down time but its hard to force myself to.

What I have done this last week is in my day to day journal blocked out time to just do nothing but sit with my partner or go for a walk that doesn’t include listening to educational stuff or learning on my phone or working on my phone.

Sometimes I have realised I am focused on something and working in some form literally every hour of the day and it does build up over time.

I would suggest trying something similar – I do feel its important to have time were your having a true break. Even the most successful, busiest people take some time out or trips away were they make sure to do no work from my reading.

Thanks Hilly, I completely relate to what you said, even a walk means a podcast about bodybuilding for me and taking notes haha. I might try to schedule it in my day and not just let it happen for starters and feel bad about it. If the rest is structured in might feel better at the start, even though it may sound like a fcked up situation to some?

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thanks for the replies guys:) I’ll try to chill out a bit, not muck though haha

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Original poster wanted a shoulder focused session , I think getting very very good at laterals makes the shoulders specifically better than anything else

If your upper body as a whole is weak ( chest , triceps and shoulders , I would then favour a high incline press )

A lot of people aren’t great at assessing their own weaknesses , and will often think they need a shoulder focused session early in their process , I’m just assuming that’s the case so keeping inline with their original post

Ok, I thought that in a shoulder focused session it would be better to start with a shoulder press movement because you can move more load than laterals, but if I understood correctly laterals are targeting more the focus area so we should prioritize them?

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Imo this should be ordered :

Incline machine press
Flat machine press ( probably don’t need this
Machine shoulder press
Dips
Pec pec dec
Laterals
Laterals
Tricep iso

Session 2

Laterals
Smith shoulder press
Machine shoulder press ( imo change this to a slightly above mid incline db press )
Tricep compound
Front raise
Side raise
Machine side
Pec dec
Tricep iso

( I’m not sold you need 4 press moves in session 1 )

Hey Jordan can you explain why put the laterals first in the 2nd session and not the main shoulder press movement ?