[oscar Young]

Hi mate

We want to achieve low bar velocity, but we want to do that through maximal effort. This is what happens in the last 3-5 reps of a set when working to concentric failure. It’s the reps that recruit the high threshold motor units that we want engaged to maximise hypertrophy.

Move if a load intentionally slowly is not the same thing.

Yes, operate with an element of control through your eccentric phase, and your transition to the concentric phase, but elongating disproportionately is not advantageous, and is indeed the opposite when looking for an optimal stimulus.

If you are struggling with a movement, do a different movement that doesn’t cause discomfort.

If your body is badly battered and there is no alternative, of course it is a better solution to slow reps down than to smash your body up further.

Hope that helps.

Thanks rich!

Barbell and dumbbells seem to make it worse, smith machine seems fine!

Let’s say I do 100kg incline, controlled but faster at the beginning and as you say slow due to maximal effort on the last few reps.

I do the same with lighter weight but slower at the start through to the end but with maximal effort effort the same as with heavier weights.

Is this still suboptimal in terms of muscle growth?

Have you ever had any experience with shoulder pain you successfully rehabbed?

[/quote]
Have you had a professional look at your shoulder Jack ? Maybe that’s a start and you can then find the root cause of your discomfort. That way you can work out movements that aggravate your shoulder and eliminate them .

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[oscar Young]

REST DAY
Not much to report today . Fairly normal stuff . Work & adult stuff . Got a wedding on Saturday & the shirt I wore for kuba’s wedding does not fit my arms , so as much as it’s costing me to get another shirt , on the flip side it does mean that training arms separately is paying off.
Speaking of which it is arm day tomorrow ?

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[oscar Young]

LEG DAY
Session today was productive. I felt strong , progressed all lifts across the board with standardised form.
I’ve posted some clips on my instagram and emphasised the importance of execution. Worth a read .
Absolutely done in , last meal and then bed for me . 🙂

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[oscar Young]

IMO just standardise and do a moving average as max suggests .
And don’t stress about it, so long as you got a routine that’s all that matters. As you won’t regress & will make a bit of progress .
But it’s Ramadan and don’t forget the reason you are fasting .it’s important to keep that in the forefront.

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[oscar Young]

REST DAY
Very chilled day .. Went about my chores ..laundry , cleaning and setting my diary .
Evening travelled to IFBB pros meeting at Rotherham.
It was nice to see other pros and catch up & for the guys to give us an update as to what plans they had for the pro league.
In bed later than usual due to travel.. so night night 🙂

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[oscar Young]

@youngoscar I’ve literally just read your blog, if I’d have waited a while, I’d have got my answer without having to ask the question ?

Hahaha touché

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[oscar Young]

I agree with rich here . I actually took my lighter set first and the heavy one after and it worked a treat.
But that’s simply because it’s cold in the gym I train and takes quite a bit to get going.
So try it and see how you get on .

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[oscar Young]

CHEST AND BACK
Another superb session today . The gym where I do this session is soo cold and it takes a long time to warm up .
So today I took a high rep set on the chest press first then took the heavy set after . That worked very well . And as much as I thought I hit a wall on that press , turns out I haven’t.
I don’t know why I didn’t do that sooner as I do that on legs anyway.
But a top top session this afternoon. Very productive.
Lie in on the books tomorrow. 🙂

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[oscar Young]

REST DAY
Early morning start & straight through till midday working .
Had a massage this afternoon… feel all zen and chilled . Prep tomorrows meals and then have an early bed .
We have upper tomorrow ..:)

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[oscar Young]

HAMS & GLUTES
So we decided to add pulls from the floor to this session. My hamstrings are literally destroyed. The DOMS are already as I have never ever felt them . I couldn’t walk straight after .
SESSION

Seated ham x 12 x 10 x 8
Conventional deads x 1
SLDL x 1
Lying ham x 10 x 8 x 6
Single leg glute cable kickback x 15 x 12 x 10
Adductor x 20 x 15 x 10
Bicep curl x 12 x 10 x 8
Calf raise x 12 x 10 x 8
Seated calf x 10 x 8

Still a bit rusty on the pulls but we are Back and we have a start to build on. With pulls it’s not about the load first, it’s the skill , it’s finding the groove & everything else will come after you address skill acquisition..

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[oscar Young]

Then let’s give it a go in that case and assess as we go . Make alterations if need be

cheers oscar! will see as i go[/quote]

Keep us posted on how you get on [/quote]

Hi oscar, just a question regarding density day in my split, am i swapping out both leg days for density or just one? [/quote]
Ideally not mate .. but then again question is what is the priority? What are your needs ?

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[oscar Young]

DELTS & ARMS
Session was absolutely fantastic today .. mega pump .. great connection & big numbers …
5pps for 7 reps on the Atlantis shoulder press on the 2nd rotation… so gotta be patient now in as far as loading is concerned to be able to prolong the progress runway available for this movement.

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[oscar Young]

I use it as a warm up tool , just to bring blood to the surface…I think it’s more of a sensation thing to be honest

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[oscar Young]

They can also be prescribed on a training program simply for stimulus , to emphasise a certain range e.g holding a contraction to challenge a certain portion of the range …

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[oscar Young]

REST DAY
Quads are toast from yesterday session. Absolutely written off . I expect them to be worse of tomorrow but hey .. we absolutely went to school yesterday with everything. We took it there and a bit more .
It’s been a well needed day of rest. Tomorrow is delts and arms and I am actually looking forward to it .. 🙂

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