OT Weightlifting Gurus:

I have never heard of temp training. I do perform speed work on bench press once per week and occasionally use it on squat days to get out of the hole faster

That's simply good practice in bodybuilding


Time under tension

quote:

---

Using bench press as an example

4 seconds down, hold for 2 seconds, and explode up in 1 second... repeat

---

Didn't know there was a term for this, but I incorporate one of these per day into my workouts.

I will say, however, that I find it's only doable with upper body lifts like bench or overhead press. I have tried it with squats and deadlifts and it's too taxing on my back and spine. Holding a deadlift descent or pausing for 2 seconds at the trough of any squat is going to be extremely taxing.

I guess you could lower the weight, but it would have to be an extremely low weight for me to be comfortable with it. I really like it for bench or overhead press, though!

quote:

---

I will say, however, that I find it's only doable with upper body lifts like bench or overhead press. I have tried it with squats and deadlifts and it's too taxing on my back and spine. Holding a deadlift descent or pausing for 2 seconds at the trough of any squat is going to be extremely taxing.

I guess you could lower the weight, but it would have to be an extremely low weight for me to be comfortable with it. I really like it for bench or overhead press, though!

---

I started with no weight at all, just to get the feel of it, I won't go heavy at all, my intent is to use the tempo training to help me get over plateaus.

If you are worried about your back you could try a machine assisted squat.

quote:

---

I started with no weight at all, just to get the feel of it, I won't go heavy at all, my intent is to use the tempo training to help me get over plateaus.

---

Not a bad idea. I do find I struggle breaking through squat plateaus.

quote:

---

If you are worried about your back you could try a machine assisted squat.

---

I've always felt these machines do more harm than good. I'm a firm believer in the whole "body is a unit" argument. Using a machine to supplement certain aspects of your body that aren't strong enough to complete a complex lift will only lead to an imbalance in body composition and that will lead to injury.

Again, only my opinion, but I see people get injured on those all the time because they don't have the core, stabilizer, or hamstring muscles to really lift the weight their squatting.

I'll try it with really low weight, though, without a machine and see how it feels .

That type of training is counterproductive for the type of lifting I do so it is not something I use. I imagine it would make you very sore the first time you try it.