Rep one of a 5RM set exhibits more force than the last rep (i.e the last rep where "the velocity approaches zero").So what’s going on here is a bit subtle. Not something I'd call progress, but there you go. You progress faster on lighter weights cos they're easier and you're retreading ground. Faster reps is generally an indication of lower weights (read: below 80% range) as lighter weights move faster than heavier weights. Better recovery means less fatigue means long term progress (ceteris paribus). Depends on the situation.ĭeloads "work" in that you're doing less work and so recovering more easily. May or may not warrant a deload, probably not. Ceteris paribus, you could be dive-bombing your squats for example. If you find yourself grinding even the very first reps, even on supposedly "low" weights (read: 80% range), maybe get a form check. Grinding can be a mistake in the realm of technique. If everything checks out and you're making progress, I wouldn't take a very random deload.
If you're grinding a lot, as in most of your reps, look into programming and nutrition. But keeping a timer and deloading cos you were half a second slow on the third rep of your second set on volume day is arguably worse than grinding it out. Grinding most or all of your reps and sets every day for extended periods of time is not recommended, no. This post starts off rather well and then takes a nose dive into fuckarounditis. Depriving yourself of that experience and understand is something I would not recommend for anyone in the absence of serious physical problems. The last aspect I'll mention for your consideration is that "how do you really know you're grinding?" Until you've failed reps - with excellent form - you have no idea what grinding is. I can't speak to your training obviously, but true grinding only really becomes a problem with advanced lifters and strongmen. The fact of the matter is that there doesn't seem to be a consensus that grinding a rep has any detriment for most trainees. The main reason this is a silly way to train consistently is that measurement of barspeed is a continuous variable, whereas "Did you do the rep?" is a binary variable. If it's any lower, I need to change programming"? Are you really going to constrict your training to "I will only squat is the bar speed is xft/s or higher. However, the first question is going to hold most pertinent. If these differences are significant - 5lb of force or more - the argument might hold valid. If the answer is "yes", then the next question is "What are some preliminary calculations we can do to determine the change in force production as a function of speed?"įor example, what is the force at the turn around of the squat if the constant velocity upwards on a 315lb load is 1ft/s and what is the force if the velocity is 2ft/s? Bear in mind that you will need to know the mass of the load, the downward speed at turnaround and the constant upward speed (which is an assumption because we know it's not constant). The first question I think you need to answer is "Regardless of its effectiveness, are you able to measure instantaneous force production?" (Willingness to do so is going to be a function of how effective we anticipate it will be.) These questions have a lot of assumptions in them. So are we kidding ourselves when grinding out those last heavy reps where the weight hardly moves ? If I deload and lift faster, then things progress. Just interesting stuff as I've notice a correlation between grinding and lack of progress myself. This would explain why deloaded are often helpful in maintaining progress-the lighter weight means faster reps for a period of time and force production increases-otherwise how does deloading work ? If so, then that specific time frame would be applicable to everyone. So, at some point there must be an ideal amount of time for a rep/set with a specific weight. If that theory was correct then grinding has the effect of reducing acceleration and producing progressively less force in order to handle static weights better.Īre long slow lifts as bad as long slow distance runs ? Are they actually likely to lead to a performance plateau ?Ĭlearly, just lifting easy light weights fast doesn't produce increased force production if the weight lifting isn't increasing progressively. Such that grinding might not be a good method of training the body to handle more mass (hence exhibiting greater force production), but instead motivating the body towards slow endurance rather than sprint style explosive power. It occurs to me that there is a trade off between force production and acceleration of mass.
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