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Post by Bruce Tackett on Nov 8, 2019 15:22:27 GMT
As I continue with my KSHD whilst recuperating from my hernia surgery (the pain is down from 10 to about 3 now, thank you very much), I remember something I read years ago. I recall someone saying that the slower you go while performing a Kin Shi-Hai Do movement, the more effective it is. This particular person advocated doing 3 super-slow reps. I'll never do that few, 12 reps at the least, but does anyone have any thoughts on this, or can somehow validate this with a physiological explanation? |
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Bob50
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Post by Bob50 on Nov 8, 2019 16:21:19 GMT
Bruce,
I do not think that low reps super-slow KSHD is good for you in your condition. As I understand, it is performed with high muscle tension close to max isometric level. Multiple reps with moderate tension would be safer for you now.
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Post by Bruce Tackett on Nov 8, 2019 16:34:18 GMT
Thank you, Bob, but the question was simply whether super slow reps are more effective? What do you think, or know?
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Bob50
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Post by Bob50 on Nov 8, 2019 17:27:02 GMT
For me, it worked like isometrics. I used ~10-12 sec for both concentric and eccentric contractions with free breathing. These exercises are very effective for strength gain. It is really difficult to perform more than 3 reps, using max muscle tension.
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Post by Bruce Tackett on Nov 8, 2019 17:37:11 GMT
Thank you Bob. There's nothing like getting informed feedback based upon personal experience. You said that particular protocol resulted in strength gains. How did you gauge those strength gains? How 'bout gains in size?
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Post by Deuce Gunner on Nov 8, 2019 18:12:03 GMT
This sounds like time under tension protocol theory to me. There has been plenty (both pro and con)written about that.
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Bob50
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Post by Bob50 on Nov 8, 2019 18:14:11 GMT
Bruce,
Before, when I used slow KSHD and trained vigorously, I felt very good "strength body composition" that allowed me to lift really heavy things like riding mowers and concrete blocks. I can not say how effective "pure" low reps KSHD exercises for muscle gain because I did not do them for the long time. I found that high tension SR is more effective for that and switched to this training.
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Post by Bruce Tackett on Nov 8, 2019 18:33:36 GMT
Well, I'll b'gosh and begorrah! If you want to know the answer to something, try it yourself. I just tried the following:
!. 10 very slow curls at max tension, and then at the top of each rep, I held it there and squeezed it for a good hard flex for 5 seconds.
2. Tricpep extensions - I Began with my fists behind my neck, palms facing my neck, elbows up. As I brought my fists up, I rotated them until I finished with my arms fully extended above, locked out, and palms facing forward. Again, 10 very slow reps, max tension, and squeezing out those triceps at the top of each movement for 5 seconds.
The results were immediately noticeable. Got a much harder pump than I had been getting doing just high reps at a normal speed with no isos at the tops.
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Deleted
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Post by Deleted on Nov 8, 2019 18:56:54 GMT
When ever i do DVR's and DSR's i always do them for no more than 6 reps as i find i get burned out too quick and find it harder to recover if i do more than anything above 8 reps . I always get really good results with nothing but low rep slow and controlled DVR's . I usually do the DVR routine from PYTP or the zen in the art of self resistance routine !
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Post by Bruce Tackett on Nov 8, 2019 19:16:27 GMT
I honestly don't understand why more than a few reps at max tension would be difficult for some people. In my experiment above, I only did ten reps, but I could have continued on if I'd wanted to. It just doesn't seem that hard for me. And I certainly am giving each rep maximum tension.
On the other hand, I can push or pull a Bullworker as hard as I possibly can, from any angle, and hold it there for as long as I want with no ill effects. Not everyone can do that. That wasn't always the case. I just built up to it over years.
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Michael
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Post by Michael on Nov 8, 2019 19:50:04 GMT
I did all different rep ranges with KSHD and self resistance. I liked doing both, feel it's way better than doing nothing and liked how my body felt. I'm not trying to put either down but I lost the ability to move and pick up heavy things. I'm still trying to gain the strength I lost when I did them.
Again, not trying to put them down because if I couldn't do anything else for some reason I know I can go back to them. I remember some guys on another forum said they improved on exercises they weren't even doing while just doing KSHD. If someone tells me they are doing something like 20 more reps of pushups without doing them for months I can't believe that.
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Deleted
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Post by Deleted on Nov 8, 2019 20:17:11 GMT
I have no problem doing 10 reps in DVR or DSR's but I find they wear me out the day after and leave me drained so i always stick to lower reps plus the high reps don't give me any results in strength or muscle , but that's just me !
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Post by Bruce Tackett on Nov 8, 2019 22:07:44 GMT
I have no problem doing 10 reps in DVR or DSR's but I find they wear me out the day after and leave me drained so i always stick to lower reps plus the high reps don't give me any results in strength or muscle , but that's just me ! Are you saying low reps with max tension and high reps with less tension? |
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Post by Bruce Tackett on Nov 8, 2019 22:12:45 GMT
I did all different rep ranges with KSHD and self resistance. I liked doing both, feel it's way better than doing nothing and liked how my body felt. I'm not trying to put either down but I lost the ability to move and pick up heavy things. I'm still trying to gain the strength I lost when I did them. Again, not trying to put them down because if I couldn't do anything else for some reason I know I can go back to them. I remember some guys on another forum said they improved on exercises they weren't even doing while just doing KSHD. If someone tells me they are doing something like 20 more reps of pushups without doing them for months I can't believe that. Yeah, KSHD is great for building muscle size, but I also can't believe it has any appreciable strength building capabilities. I mean, for strength, you gotta hit those tendons with real physical resistance. |
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Post by Bruce Tackett on Nov 8, 2019 23:02:55 GMT
Wow! This is amazing! I do believe I've hit on something. Four hours after my little experiment and I'm still feeling it. I kid you not. Those 5 second all-out iso-flexes at the tops of each KSHD rep made all the difference in the world. It's as though that was the missing link, the element that tied it all together, that utterly maximized the exercise.
Friends and neighbors, I'm here to tell you that this is the dawning of a great new age in physical culture!
Try it! Try it! Try it!
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