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T NATION
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Join date: May 1998
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Sure Fire Fixes for Weak Points
by Bryan Krahn
06/21/10
The T NATION coaches weigh in on the quickest, most effective ways to kick-start your most stubborn body parts into some serious growth.
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Vires Eternus
Level 4
Join date: May 2008
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Posts: 473
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Who's the guy in the picture right below Sergio? He looks absolutely surreal.
Good article all the way around BTW. Almost all of the suggestions given made sense to me.
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Bryan Krahn
Contributor
Join date: Nov 2005
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I believe that is Big Will Harris.
Still can't figure out how he got that nickname though.
Weird.
- Bryan
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IamMarqaos
Level 3
Join date: Sep 2004
Location: California, USA
Posts: 1106
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Will looks amazing in real life BUT that image is photoshopped.
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captaincalvert
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Join date: Jul 2007
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Could individuals respond differently to the TUT-approach?
Last summer I tried Poliquin's version of german volume, which heavily emphasises TUT. I got some results, but wasn't exactly blown out of the water by my progress, especially in light of the fact that I was coming off a cut. Significant progress didn't start before I started cluster training and lifting explosively again.
While I was in the early stages of the program I suggested it to some other guys who were looking for something new to try. One of them hardly gained anything at all, and he got fatter. Maybe his diet was poor, but still. Two other guys had moderate results. They reported it as "okay, but nothing special". But the last guy who tried said he had never done anything as effective as that.
Maybe there's not a one size fits all approach to lifting tempos. Needless to say I'm not a huge fan of the TUT-approach, but I'm only basing that on personal experience, so maybe I should keep an open mind.
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Iron Dwarf
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Join date: Feb 2008
Location: New Jersey, USA
Posts: 12881
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IamMarqaos wrote:
Will looks amazing in real life BUT that image is photoshopped.
Are you sure? I've seen several related photos in a MuscleMag spread, and each looked just as freaky.
Oh, and for the record, Will is an admitted vampire.
lol
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Matsa
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Join date: Dec 2007
Location: Sweden
Posts: 389
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"One of the coolest lines ever to emerge from the T-Nation forums was, "The more I eat and the heavier I train, the better my genetics get.""
That's a very cool line indeed, who said it originally?
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bigrock53
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Join date: Mar 2010
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I don't know if I would have to direct this question to Mr. Polquin himself, but does anyone else fine tempo training for the legs half as effective as it is for the upper body? Furthermore, does anyone find it more effective for pressing rather than pulling? If there is anything on this that might be "common knowledge" that I'm missing, I'd love to know.
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PB Andy
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Location: Illinois, USA
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bigrock53 wrote:
I don't know if I would have to direct this question to Mr. Polquin himself, but does anyone else fine tempo training for the legs half as effective as it is for the upper body? Furthermore, does anyone find it more effective for pressing rather than pulling?
Yes. On all accounts.
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captaincalvert
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I don't know if I would have to direct this question to Mr. Polquin himself, but does anyone else fine tempo training for the legs half as effective as it is for the upper body? Furthermore, does anyone find it more effective for pressing rather than pulling? If there is anything on this that might be "common knowledge" that I'm missing, I'd love to know.
Can't say I noticed that. Just another indication that these things are highly individual I guess.
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Erick Minor
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Join date: Apr 2010
Location: Texas, USA
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bigrock53 wrote:
I don't know if I would have to direct this question to Mr. Polquin himself, but does anyone else fine tempo training for the legs half as effective as it is for the upper body? Furthermore, does anyone find it more effective for pressing rather than pulling? If there is anything on this that might be "common knowledge" that I'm missing, I'd love to know.
Tempo prescriptions are exercise variables that allow planned variation of stimulus. If you train at the same speed all the time you will limit your overall progress; if you goal is to increase muscle mass. Performing slow eccentrics on squats is extremely difficult and most trainees dislike having to decrease the load to achieve the tempo; but it is effective.
How did you come to the conclusion that tempo training is more effective for upper body vs. legs or pressing vs. pulling?
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captaincalvert
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Tempo prescriptions are exercise variables that allow planned variation of stimulus. If you train at the same speed all the time you will limit your overall progress; if you goal is to increase muscle mass. Performing slow eccentrics on squats is extremely difficult and most trainees dislike having to decrease the load to achieve the tempo; but it is effective.
How did you come to the conclusion that tempo training is more effective for upper body vs. legs or pressing vs. pulling?
That's what surprised me. I always lift as fast as humanly possible, so I thought the change of pace would shock the body nicely, but I probably would have done about the same or better with my usual tempo. Maybe something else was off. It was a stressful period in my life. My cortisol could have been high. Who knows?
Another thing that surprised me was that the least experienced lifter did best. He was past the beginner-gains period, but I suspected he still wasn't ready for something as demanding as 10x10, and would struggle with recovery. I was wrong again.
I should also add that I didn't train, test or measure these people. I just took their word for it when they told me about their progress.
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andrew_live
Level 4
Join date: Dec 2008
Location: Ontario, CAN
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This article made me sad once I realized that I'm not strong enough to have a a lagging body part. If I had to choose I would say that my back is shit and it angers me. From what I read I would have to say that my biceps are overpowering most of my back movements.
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captaincalvert
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Do your pulls with a loose grip. That way you engage your arms less and force the back to do the work.
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andrew_live
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^ I'll try that. Maybe use straps so I dont have to hold on then?
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captaincalvert
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I'll try that. Maybe use straps so I dont have to hold on then?
Sure. Of course you can't eliminate the arms completely with any method unless you use a sling around the elbow, which obviously would rule out a lot of exercises, but it should help.
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tomkade
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Join date: Jul 2009
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Isn't TUT the exact opposite of the Perfect Rep which calls for an explosive movement? Which is best for hypertrophy?
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captaincalvert
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sn't TUT the exact opposite of the Perfect Rep which calls for an explosive movement? Which is best for hypertrophy?
Both should work for hypertrophy. Perfect reps in clusters work by placing heavy emphasis on maximal neural recruitment on every rep, and an accumulation of fatigue because of the short pauses.
TUT-training works mainly because of the metabolic stress factors created in the muscle when it is placed under strain and deprived of oxygen at the same time for periods of app. 30 to 70 seconds.
Basically every method you can choose from will employ some sort of combination between MU-recruitment and fatigue. Both are needed to cause hypertrophy. How you combine these factors should depend on your goals, but varying between methods every now and then is also good for avoiding adaptations. What is new always shocks the body the most, so if you have lifted explosively for years on end and have stagnated, chances are that you'd get an immediate response from TUT-training. (That's why I was somewhat surprised by my average results last year when I changed things up).
On the whole. If explosive strength and hypertrophy is equally important for you I'd choose explosive lifting. Lifting slowly will make you slow, and that is rarely a good trait in sports at least. For most athletes I would say it's borderline dysfunctional to lift slowly, especially in the concentric phase of the lifts.
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tyciol
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Join date: Jul 2006
Location: Ontario, CAN
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If you haven't been training hard and consistently for at least five years, quit reading.
I feel like such a rebel!
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xilinx
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Wish all the trainers would come to opine on this question, maybe write about how to rotate methods along time.
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andrew_live
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"The more I eat and the heavier I train, the better my genetics get." Where did that come from?
2nd time reading this article. I find myself periodically rereading articles since my understanding and perspective of them changes.
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andrew_live
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Back day today, will be taking captaincalvert's advice.
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