Today, the program is new. This is something I’ve never tried. It is kind of a hybrid I created between two techniques: Power isometrics and super slow.
From the knowledge that is out there, a muscle needs to be under tension for 60-120 seconds in order to trigger hypertrophy. And in recent past, some studies report that one set to failure may be enough to do this.
So, what to do when you are working with no equipment? Honestly, it took me some time. And what I came up with are isometrics at the hardest part of the movement. As an example, I hold push ups at 90 degrees for as long as I can. When I can hold for 2 min, I’ll make the exercise harder by putting my feet on a chair.
And here are today’s results:
Push up = 1:23
Squat = 2:00 (needs to be changed for Friday)
Floor rows = 0:58
Plank = 2:00 (I’ll put my feet on a chair on Friday)
Failure means that you cannot get yourself back up. If you feel you want to quit, try to push up, if you can move, your okay to hold longer.
Have fun with this. And if you like this program, please help me share the good news.
No comments:
Post a Comment