Accelerated tension technique

[sergiolizarraga]

Based on another thread related to light tension reps, John Peterson gave us a suggestion on how to use Accelerated tension technique, which I have been testing for the last couple days, with the 7 tiger moves.

The description of how it is being done, is as follows: First 6 reps of each exercise are done with light to medium tension, and from the 7th to 10th reps, the tension is increased more and more, so that the 10th rep is done at maximum tension.
One of the obvious effects of this is first the difference of speed from the first 6 reps (faster) than the last 4. Actually the 10th rep is almost an Isometric contraction in different positions.

After only 2 days of testing it I am starting feeling that my chest muscles, biceps, abs, legs, etc. have been worked more than normal, without any soreness.

I will continue this protocol for all the month of May and share with you the results.

Thanks

Sergio

[Bruno]

keep it up Sergio.

I'm going to write a post detailing my May Morning Moves, but after day 2 I'm feeling pretty good.

[John Peterson]

Hey Friends,

The accelerated tension technique literally has each exercise's warm-up built into it. It's a great way to train across the board with DVR/VRT tension exercises. And Sergio, it really is amazing how that last rep can feel just like an Isometric contraction. This is a favorite technique for me.

---John Peterson

[MikeNY]

Thank you Sergio, John and Bruno, this sounds like a fine method to try. I'm a M7 addict, hard to believe that perfection can be improved but looks like you guys did it.

When i do the M7 I use 8 reps and 2 sets hard; but do one set of each exercise one after another, doing the same exercise twice in a row; I shake my arms to release the tension after the first set then do a second set of the same exercise; again shaking my muscles before doing the next exercise.

[farrout]

I am going to start applying the accelerated tension technique as well, after having used the predetermined intensity for each set from the first rep. It makes perfect sense.

Take care,
Steve

[sergiolizarraga]

Hi again,

I have found another positive side effect of working out on this way.

Normally, I had my right shoulder aching, as well as my left knee and left wrist (what a collection!) after a session of DVRs, CICs or powerflexes.

I dont have ANY pain or discomfort at this time, after 3 days of using the Accelerated tension technique protocol....seems that it has something to do with warming up the joints before applying tension to the muscles.

Keep on going!

[John Peterson]

HEY Sergio,

That is exactly why this technique is so valuable. When people perform a standard warm-up exercise for the general body there definitely is some value but not much compared to taking the exact same movement and being able to start with light tension and then be able to accelerate or increase the tension to maximum within the same set. I personally believe the accelerated tension technique is the best and most result producing of all. John Mc. Sweeney practiced 3 sets of 10 repetitions at moderate tension with great results but I'm sure he would have enjoyed mastering this Muscle Control technique of accelerated tension. It works better than any single technique that I have worked with so far. And I use it daily as my morning wake up series. it literally "resets" the muscles for the entire day and delivers a very pleasant muscular pump that borders on euphoric.

---John Peterson

[sergiolizarraga]

Hi, All

One week now using the Accelerated tension technique.

Besides what I notices in terms of avoiding the regular pain in my wrist, knees and shoulder, I now am finding that for some reason, I sweat much more than with the regular DVR practice I was following, with 10 reps at a constant tension of each movement, in 3 rounds.

When I finish the accelerated tension routine I am totally wet...which is great!!!!

Regards!

Sergio

[sergiolizarraga]

After 2 weeks of using Accelerated tension techniques, I have lost 2 kgs. (4 lbs). My clothes fit better. Today I went to a meeting wearing a pair of Dockers that were very tight about one month ago. Today, to my surprise, they fitted very comfortable.

Also, my movility is better now...seems that the effect of warming up doing the same DVRs and then using high tension is helping me to achieve it.

Besides the tiger moves, I have added C.A.T.and the MILO exercise, using this same protocol, and believe me, it gives a great pump to my muscles of chest, shoulder and abs!

Best regards.

[hpmer]

Wow!! Where have you been hiding this one? Or perhaps I missed it in one of the books.

This has become my favorite way of practicing DVR/DSR's. I too get a much better pump with this accelerated method. I guess maybe I wasn't contracting as hard as I thought I was when doing them all with the same tension. Increasing the tension near the end of the set really allows me to focus on the relative amounts.

I think I'm hoooked on this approach.

[Kevin Nickerson]

I've been doing this technique since john first talked about it.It not in any of John's books.But it is a gem that you would pay for some where else.The technique is addictive in a good way.I'm glad He let us in on this one.Kevin

[hpmer]

I assume that, since the final few are done at levels approaching maximum tension, this is a protocol that should not be done every day, but rather with a day or two of rest in between? I think John has recommended such an approach with maximum isometrics.

I ask this becaue it is only the final few that are maximum tension so wondered if a daily approach might be o.k.? I know the whole "be your own trainer" idea, but wondered what others thought.

[Kevin Nickerson]

I do the Tiger moves this way every day!

[sergiolizarraga]

I also do the Tiger Moves in daily basis following this protocol.

[gruntbrain]

The technique works well for all DVRs. It's a natural way to prepare your joints for a strenuous "assault"

[sergiolizarraga]

3 weeks now doing daily routines of Accelerated tension technique for the Tiger moves.

My shoulder and chest have increased muscular mass.

My gut is smaller now...not yet where I want it to be, but way different to what it was one month ago.

My legs are more defined, and feel really stronger.

This is just starting!

Sergio

[sergiolizarraga]

Hola!!!

Just one more week of using Accelerated tension techniques in my DVR daily practices!!!!

It really is giving results!