Squats!!!

[cpanic]

Finally you all need to learn how to take sets like squats to proper failure, and how to generate power. It takes way more force and power to move a distance in one second than in 2 seconds, so it is imperative to force a pumping motion and get SPEED into the movement!!!! Then the weight starts moving slower because you are reaching failure, this is called a force decrement! when that happens then the next rep you should lock out and get re-oxygenated. Which means you should already be sucking air, and be winded. If not your set is a joke, intensity wise. Lock the squat out at the top. Suck in as much air as you can and powerfully so. Try to do a couple of more reps, again thinking speed when you drive out of the hole. then pause again. Get your air, get another rep. this is called an extended set, and is how you take a compound movement to failure. anything short is pretty much a waste.
(Scott Abel)

[cpanic]

Hey there..., I found this on an older post, although we wouldnt always be doing extended sets, would this kind of oxygen debt, and pausing be necessary on all compound lifts? What do you say, Theo? I mean, sure Ive worked plenty hard on squats, (close to puking a couple of times) but rows, or benches, would similar results be expected?

[Theo Papatheofanous]

Excellent way to promote high intensity to be sure...nevertheless,must fit the total application of complete protocol...you keep doing that with compound lifts,week after week after week,you'll either get injured or won't last to complete and benefit from complete program...you need to pay attention to biofeedback,whether it's acute,residual & cumulative and see if said trainee is ready for that kind of intensity...but yes,this is def very beneficial,but in a proper setting within a properly applied protocol...


Theo