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-   -   Glass and focus (http://www.transformetrics.com/forum/showthread.php?t=2691)

JoeJustice 08-12-2009 08:52 AM

Glass and focus
 
I like how Greg Newton named his workout, so I thought Iíd steal his idea! Glass is for the hourglass. Why and hourglass, you ask? Well, Iíve been reading about Time Under Tension (TUT) lately and thought Iíd try a little experiment, with an explicit aim of each exercise set to last a given amount of time.

The whole concept of the 10-12 minute rep kind of evolved out of people doing slowish reps that last around 6 seconds each, so by the time you do 10, youíve had the muscle under tension for 60 seconds. A 60 second TUT seems to a good goal to aim for.

So hereís how this is going to work, Iím going to do a power cal for a minute, getting as many reps as I can and never locking out so that the muscles are always under tension, the follow that up with a DVR, DSR or ISO exercise for a minute right afterward that works the same muscle the power cal focuses on. So for example, chin-ups followed by DSR arm curls. There is a technique very similar to this in bodybuilding where you do a compound movement then follow it up with an isolation for the bodypart youíre trying to work, so you might do a bench press, then immediately go to dumbbell kickbacks.

Iím going to give this a try for a few weeks and see where it leads. I tried this the first time yesterday and got a really, really good pump from it. The key is to use total focus in the DVR, DSR or ISO moves.

Try it for yourself; Do as many chin-ups as you can with a timer going without fully locking out and without going too fast, you shouldnít be able to do a whole lot more than 10 in a minute (Place your hands a little less than shoulder width, this focuses on the biceps. if you canít do chin-ups for a full minute, then put a chair in front of the bar so you can use your legs for assistance. Use your legs for the positive movement but not the negative). Immediately after the timer goes off, restart it and begin doing a DSR curl. (Place your left arm at your side and curl you hand up with your elbow pointing down. Put your right hand on your left wrist and force your left hand down while resisting powerfully, keep the elbow pointing down. Go slow, you shouldn't be able to do more than 10 in a minute) Then switch to the other arm and repeat. After these three minutes are over, your arms will feel like theyíre going to pop! Do the exercises slow and with focus. The stronger you get the stronger the DSR resistance, so itís like always adding weight to the dumbbell, but only works if you focus.

Iím going to log my exercise combinations here as I work this experiment. I love the way it feels so Iím going to try to come up with some good combinations. The plan right now is to kind of focus on particular bodyparts day to do, but not really do a true split routine.

-Joe

stingray 08-12-2009 01:08 PM

I'm glad that you are posting your workouts here, it is helpful to read about your workout experiments.
I too like the idea of naming workouts; giving them a theme. I have found the exercise names that Big Jim gave to be helpful in describing the exercise to someone else.

Keep up the good work.

JoeJustice 08-12-2009 04:12 PM

Hey Ray! Hope you like this one:

Today I'm going to do some leg and shoulder work. (Remember each set last at least one minute)

Squats: 3 sets of 30
Isometric Power Belt Squats between sets

Atlas III Push-Ups: 3 Sets 12
SH-8 from PYTP: 3 sets of 10 (left and right)

Handstand hold: 1 minute

Still a little weak and sore from Monday's workout where I was sick last week. Once I'm back to 100%, I'm going to be doing three groups of exercises per workout, probably another leg exercise like lunges combined with Power Belt deadlifts.

This system felt really great and was extremely brutal with little rest in between.

-Joe

JoeJustice 08-17-2009 03:51 PM

Alright, back to it. Today is total upper body blaster!

Chins - 3x8 (Used chair for assistance on last few reps)
DSR Curls - 3x10

Atlas II Push-Ups -3x12
DSR Arm Extensions - 3x10

Handstand Push-Ups - Can't do full range yet, so my focus was on the 3 holds with some partials mixed in
DSR Rope Pull - 3x10

-Joe

Greg Newton 08-17-2009 08:59 PM

Glass and Focus aye? Be the pushup Joe. See the pushup. Feel the zanshin of the pushup. Eternalize the eternity of the pushup Joe. It is moving Zen. A space in time that it is you and the pushup. Now meditate on the sound of one hand clapping grasshopper:male-fighter1:.

JoeJustice 08-18-2009 04:34 PM

I'm being the push-up! Er, actually squats. Working the legs and core today!

Squats: 3x30
Isometric Power Belt Squats between sets

Superman Wheel Push-Ups: 3x10
Gymnastics Bridge: 1 minute hold

Lunges 3x12
Isometric Power Belt Deadlifts between sets

-Joe

jonlclay 08-18-2009 04:44 PM

Joe,

I tell you the superman wheel exercise is a killer!! I've been doing those today (4x10 on knees so far) and seems like my arms/shoulders get weaker faster than my abs, but that is a great full upper body workout. Keep up the great work, and I'll see you on the 24th. :)

Jon

JoeJustice 08-19-2009 02:42 PM

I still on my knees too. My abs definitely feel it though!!

Chest and Triceps are the focus for today

Power T Push-Ups - 3x8
DSR Chest Press - 3x10

Dips - 3x12
DVR Wrist Twists - 3x10

Atlas II Push-Ups -3x12
C'mon at ya! 3x10

-Joe

JoeJustice 08-20-2009 03:47 PM

Biceps, shoulders and back today...

Chin-Ups - 3x12 (Used chair for assistance on last few reps)
DSR Arm Curls - 3x10

Handstand Push-Ups - Can't do full range yet, so my focus was on the 3 holds with some partials mixed in
SH-8 - 3x10

Wide Pull-Ups - 3x12 (Used chair for assistance on last few reps)
CH-6 - 3x10

-Joe

JoeJustice 08-21-2009 03:52 PM

Legs and core again

Squats: 3x30
Isometric Power Belt Squats between sets

Superman Wheel Push-Ups: 3x16
Gymnastics Bridge: 1 minute hold

Lunges 3x13
Isometric Power Belt Deadlifts between sets

-Joe


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