I love that Dave kept his tongue bitten and just let him talk. He may be right, he may be wrong. What he says will work for some and not others. These ideas have to be out there for people to try, you shouldn't just blow down ideas just because it's not what you think.
@@dessertstorm7476 anecdotally , I know 2 powerlifters who won medals at IPF raw worlds using a type conjugate system but it had to be adapted so far from westside that it really wasn’t westside. Ie box squatting wasn’t done which is a massive part of the westside system , speed work was more like volume work in 65-75% range in 3 week waves and they practiced the competition lifts very often on ME days. I like many others have concluded the conjugate system is not optimal for raw powerlifting and if someone was thinking of running it they need to go to a proper powerlifting gym.
I understand the workout but sounds more like a work capacity workout, which is great. But, does he use bands, chains,? Does JM do board presses, floor presses and conjugate? Didnt sound like it based on his numbers . Numbers would all be different from flat bench, incline, floor. etc
Thanks for this superb interview, Dave. As others have said, it is much appreciated that you allow the interviewee to speak fully without interruptions (like other interviewers do).
Louie said "you can't move max efforts slow" Just bc it moves slow doesnt mean the force behind it is slow. Example. Tug of war. Pull. Pull. Pull. Other side let's go and you go flying backwards. Because you were pulling fast but moving slow. JM is trying to think outside the box but speed work plays an important role. Especially for improving max effort since it improves neuromuscular drive and activation.
Same token Louie said “get stronger get fast”. So yes both do play a role. Example: Sprinters almost all train the endurance/volume side IE speed training. Put the opposite training stimulus and people tend to improve
This is not thinking outside the box. This is just normal thinking. Speed work really doesn't add anything to your training. The problem lies in the loading that is oftentimes used. If and when a very light weight is used, you simply CANNOT accelerate quickly enough. What you end up doing is actually slowing down during the movement, because the time for maximal acceleration is just too short for a human. Force = acceleration x mass. As everyone knows, adding mass equals more force just like acceleration does. What some fail to realize is that adding weight to the bar also enables you (a human being) to have time for maximal acceleration as well, which in essence means more mass = better maximal acceleration = more force.
He's taking the phrase "speed work" and interpreting it too literally. I always thought the point of speed work wasn't the actual speed of moving the weight, but instead to specifically train your fast twitch muscle fibers to be able to output greater force. So if I'm all the way down to training very specific groups of muscle fibers, then doesn't that follow the very "law of sports specificity" that Blakley is referring to?
He's saying you gotta lift slow weights. But he doesn't understand f=m•a m=your mass f=your force a=your acceleration so if you increase your body of your explosiveness then your force will increase
@@turtlespurples The force on the bar is not F = m * a ! It is actually F = m * (a+g) with g being the gravity of the earths pull. So you really need an extreme acceleration, something in the area of g = 9,81m/s² to make it work force wise. The fast twitching fiber idea sounds interesting...
It’s not an idea fast twitch fibers don’t fire slowly . Honestly just go do jumping that’s fast twitch . Do one plate explosively at the end. I hav a thirty inch vertical jump . I know that shit helps me on heavy deadlifts to get more
Makes some sense. When baseball players are warming up in the on-deck circle, they put a donut on their bat to make it heavier so when they’re at the plate the bat feels lighter and they can hopefully hit it farther. Baseball players don’t try to use a lighter bat and swing it as fast as possible hoping it’ll make their normal bat faster. Hard to say what’s actually correct
Plus speed work is also about active recovery and pr in some aspect not just 1rm. This is what I have taking away from speed work. I'm not a pro PL but for me speed work has been awesome for recovery and explosiveness just my opinion
I think the speed work divide literally comes down to personal results. Some people do speed work and see great results, other people like myself do speed work and it does absolutely nothing. My advice would be just to try both and see if it works for you or not. For me, I suck at reps. They gas me the fuck out like no other, which is why I hate doing rep sets, but at the same time whenever I would grind as many heavy sets as I could, my heavy singles would shoot up between 20 to 40 lbs, so now I just do rep work every cycle cuz I know that's what keeps me growing. That, combined with near maximal sets too.
From a physics point of view you want to minimize acceleration to maximize Mass. You need to impart just enough acceleration to get some velocity. So being explosive I think mis trains your CNS to overdrive at the beginning and under drive at the end. Kind of like dragster losing because he did a burn out and was not focused on a smooth long term acceleration.
I've done this with great success with pushups in the past, and I still often do it to where I want to move something from a consistent XRM to a higher consistent XRM, even if I don't always need to hit it on every set. That's a lot of work to build up muscular endurance over many sets, which might not be worth it to you.
It depends on the sport, for powerlifting of course speed does not matter, for armwrestling that I train, speed and explosiveness is a very determining factor at certain times and we are referring to a sport where strength is everything, but an explosive start and fast can give you the advantage to later focus on force and win. But in my day-to-day training I divide it like this: 40 minutes in the morning of specific training for armwrestling, technique, speed, 1 rep max, high repetitions with 50% of what I can load to bring blood to the tendons and strengthen them. My second workout in the afternoon is like any other, chest and back day, leg day and arm day. In the afternoon training I never focus on speed since it is only conditioning with progressive overload, since only training specific to armwrestling you will reach a point where without the support of large and strong muscles you will have a very marked limit but, of course that speed in training is a matter of the approach you want to achieve, martial artists prioritize speed and explosiveness over strength on all occasions, in calisthenics when you dominate your own weight, to continue improving you need to execute the same movements with speed and explosiveness, etc.
Every Vogelpohl squat , every Hoff bench , every Kennelly bench .Donnie Thompson says he’d NEVER miss speed work but if he had to miss max effort work it wouldn’t bother him nearly as much as ever missing speed .
Cool anecdote. At the end of the day it's different strokes for different folks. Personally, it makes way more sense to train for specificity otherwise why do compounds at all? Go do speed work on machines and some box jumps and you should be a God in no time, right?
There’s an inverse relationship between the speed of contraction and the amount of force produced by the contraction. That’s why dedicated “speed” work (really it’s power or strength speed in this context) does not contribute to more force production at least not directly. Using those days to accumulate volume for other reasons other than to increase acceleration is the juice from that squeeze. If the main goal is increasing absolute slow speed strength, tonnage trending upward for all your workouts should be the goal. Not really acceleration.
I like speed work alot. But I use push jerks, push press, etc along with different bench variations. I feel speed work on OHP movements are a must for me.
They're focusing on F=m x a as if "a" will create more force but for moving mass using our force to comparing speed is like a=F/m. It'll help to make you fast as long as "m" is constant but won't change the "F" value. You can't use this formula for building muscle in the human body. We are not a train leaving a station heading east on a collision course with another train heading west.
He said that people waste time doing speed work when they should be doing strength work, but the conjugate program combines the speed work with max effort work. You can’t do two max effort workouts per week for the same muscle groups, so what else would he suggest in place of the speed work?
Especially for beginners messing around with speed work is a huge opportunity cost. All those Russian athletes using conjugate were already strong and the Bulgarian system was what got them strong.
Thomas Pickel that’s not true for every lifter. Some guys are naturally explosive and move maximal weights much faster than the average person, but if you add 5 lbs to the bar they can’t budge it. One high school athlete I’ve seen deadlifts 650 as a max. It takes him about half a second from start to lockout. Extremely explosive. But 655 doesn’t budge. Why? Because he is naturally explosive but has a hard time moving weights slowly (grinding). It’s a difference in muscle fiber types, personality, CNS and many other factors. In the Soviet Union, they found that lifters were either “fast” or “strong,” meaning when they moved max or near max weights they relied on either fast strength or slow strength to complete their attempts. A more recent example is Julius Maddox. He blows up his attempts or he misses. If the bar slows down, he doesn’t get the lift. Not a knock, it’s just a difference in lifters. Greg Panora is a good example of a more “grindy “ lifter.
Yup it depends on the athlete. Some people just cant grind it either goes up fast or not at all. Then there are others that a lift will look like an rpe 10 and they'll grind up 3 more reps.
Really like what he says about total rep targets. I've done it on certain exercisses but never stuck with it properly. This has given me a jab to try it again and do it right. Both these guys have more experience in their big toe than i do in my entire body but for me, i find speed work works great on stubborn areas like calfs.
Sport specificity is one thing and there is certainly a case for it, BUT if we are actually considering the physiology of maximal bar velocity and the adaptations that take place from training with this intent how can you even argue there is no place for training for these adaptations from a neuromuscular level that lends itself to the bigger picture of getting stronger. Additionally, the synergy that DE training creates within the programming is another benefit.
Synergy is a buzz word that means nothing. At the end of the day, it's what works best for you. Specificity is logically sound and makes the most sense. If you want to get good at something, then do that thing with the intention of improving. If you do a variant, it doesn't mean you won't necessarily improve in the thing you're trying to actually improve but it certainly makes less sense. In the same way you wouldn't tell a boxer to do MMA for a few months to improve his boxing. Or a swimmer to do rock climbing. But hey, to each their own.
@@jasonbrowncoaching Bro, you're literally saying words without providing any substance or explanation. Explain the synergy you speak of; otherwise yes, it's just a buzzword that means nothing. You said a whole lot of nothing. Congrats.
I've never came across a powerlifer who thought like this. The physics Formula for power is work divided by time. The faster you can perform the exercise the more power you generate. Not only this but the muscles can be divided into two sets. Performing multiple reps for speed stimulates your type 2 fibres more than type 1 which allows for hypertrophy of this set and thus additional power and capacity for hypertrophy in the muscle overall. Yeah 1 rep maxes are slow because it's maximal, I'd like to see him perform his max as slowly as he could on the concentric phase of the lift, it doesn't happen.
Speed work allows you to train everyday but still recover. The alternative is to take the day off or go full Bulgarian method which required the use of copious amounts of steroids to have a chance at recovering that quickly.
11 minutes and 33 seconds that have just changed my views on how I train and make me question the last 3 years. Damn you JM with your yoda style, soothing, hypnotic voice.
I’m so split, for the longest time my problem with bench was lockout and I threw bands on with lower weight and broke through the sticking point but half my working sets with the bands were grinders so what helped, those sets that were fast or the ones requiring maximal effort?
Don’t try to confuse yourself here. You did great work with the bands. Grinders can help with overall strength, but there is risk to the tissues and CNS overload. Always keep refining your technique. Bands and tricep work will improve your lockout over time. The rest is up to you and your genetics and plan. Good luck!
Chris Kelley he said in the video that he was benching 535 for triples. I’m pretty sure he did his rep work raw, but even if it was in a shirt, his raw bench is well over mid 400s. Shirts back then gave you maybe 50-70 pounds
I’m not sure every max is a grind. Look at Malanuchev’s squats back when he held the world record, he said that it absolutely was his max and it didn’t feel as fast as it looked. Hell when I would do a gym/mock meet at the end of a Sheiko cycle my max squat would look like a single at 80% even though I couldn’t have lifted another pound.
Yeah, I agree with you. I'm a fairly explosive lifter myself. For me, everything moves pretty quickly until I miss. I don't grind particularly well, which is what ME work helps you learn.
I dunno, man. It's a pretty slow lift. It might not be a grind, but it's definitely not explosive. I think his 485 kg squat takes around 4-5 seconds to complete. You can't do heavy lifts with speed. It's just not possible.
Dynamic lifts are very sensitive for that one moment in the lift near your weak area where you're not applying enough force. The powerlifts may not be as sensitive to this as olympic lifts, but you sure as shit can fail just because you're not nailing it when you're near your weak spot. Which is why a fast lift can suddenly fail, because human beings are not hydrolic lifts.
4:07 Ok, i see... but muscle fiber recruitment conditioning is the focus of speed work so that the 1RM can be maximized for speed AND for when it counts--when the grind happens, right?
Might speed squats with lighter weight be better for your knees since the time under tension on the joint is less and the weight on the knee is less, but the effort and fiber recruitment for the muscle are more? Or would the weight appear the same to the joint since more force is required to move the weight faster, like if you were squating while standing on a force plate, if you move the weight faster then more force is transmitted to the plate, and more force is transmitted to your knees?
Speed work helps breaking through sticking points and driving through. Maybe at JM lifting level they don't because he already has that drive trained. Or Maybe he could drive through faster if he trained it? My 40+ years lifting experience agrees with Tate.
If speed work doesn’t matter cuz we don’t lift a max attempt fast then should we lift our warms ups slowly to prepare for the speed of the max attempt?
I did the type of training JM describes here for years. I think JM argument is fundamentally flawed. He basically is saying practice how you play... well, we don’t get records for our 6-rep maximum either. Moreover, what I found after years of this training is that my 6 and 3-rep maxes were awesome, but my 1RM was barely anything more than my 6-rep maximum. That is to say, training 6-rep and 3-rep maxes mad me good at doing 3 to 6 reps, but it didn’t help my 1RM. Practice how you play, do a 1RM on a maximal day, try to produce more force on another. That is, train the conjugate method.
Scrub Douglas rotation of the reps is really really hard to get right (arguably needs years of long analysis) so I can empathise with the struggle.... you stuck with something that worked but it wasn’t perfect. You raise a good point which I don’t think lifelong lifters realise about practice how you play. JM was already rejecting that by doing 6s. The question is then “rep method” vs “rep and speed”. We already believe JM that higher reps are important for strong people. Now, what happens if you regularly add bands and chains to a 50% bar?
Scrub Douglas maybe you didn’t peak properly... if any of your maxes go up, your 1RM should as well. I alternate 4x6’s and 3x3’s for bench and I’ve seen tremendous progress, even after a broken shoulder last year-I’m back to benching 300 (well 295).
Krys Burke check out my thread. I’m a very very big fan of bands and chains, but I am interested in how other people program them. It’s a very dangerous thing to get wrong because bands turn your lift into a catapult aimed at you 😂 I’ve been adding bands to a 90% bar with triples. I’m going to guess this is the future method? My 1RM went up a lot when I tested that day.
Xplora213 lol true @ the catapult lmao. I love using bands too. I don’t necessarily do “speed” work. But I love overloading, as you described. I found it especially helpful on deadlifts.
Any broad generalizations on methods are incorrect. Some people don’t need speed. Some do. I stopped doing speed work on bench for a while and my bench went up…until it didn’t. Just added it back and hit my first bench PR in 2 years.
If they moved the weight at a faster speed then it wasn’t their true max. You’ll always hear people say “ I could’ve gotten more” I believe Maddox had more in him. The snail movement is a sign of your true max. Blakely makes sense here. Also, I lift with world class powerlifters and this statement holds true
@@camoboy0699 not really sometimes the faster you are of the bottom the more chance there is of passing that sticking point at the top or mid of the lift,lets take julius for example when he misses he is still fast but fails at the sticking point so if he was faster of the bottom he would make that lift.I am he same when it comes to deadlifts if i dont pull it as fast as i can i miss in the bellow the knees suddenly my 1rm looks easy but 5 pounds more and i cant do it for the life of me
Its disappointing how some good coaches have massive flaws in their logic. 2:30 they such instruments is already existed in the sport called tendo units and other variants.
I understand his point but I feel the use of speed work is balance out the grinding of max effort, supported by the volume of repetition method. I see the 6x6 as simply repetition method, and that is not going to be effective for everyone. Some like Dave are explosive and robbing the body of the speed stimulus is going to curb their development. I think JM would argue that you are not required to lift the 6x6 slow but dedicating time to clearly submaximal work as part of your program seems like a good idea.
Repetition method works for literally everyone. It's one of the three methods of strength training. Just a piece of the triangle. Dynamic work is explicitly stated as not being required. Source: Science and Practice of Strength Training
Derek McBrayer not all repetitions are created equal and I think that’s the main point... what is the best way to trigger a neural response for power lifting? Obviously the max effort but that is going to beat the hell out of advanced lifters. So how do we progress as fast as possible? That’s the question at hand. The tools are there so let’s use them.
Easy. Read the book. Heavy repeated efforts and maximal efforts. Speed work can be used but isn't completely necessary. Submax repeated efforts (sets across) also useful
Derek McBrayer what do they consider speed work? That’s my question because heavy repeated efforts means VERY different things across different sports. Do you get better neural stimulus from a 50% bar plus bands done twice or 80% bar done 3-4 times? You are not building muscle with speed work but making the existing muscle work more efficiently. I think Westside made that DE session something else due to the environment. If you just did ME, you learn to control a heavy weight but does that allow you to move forward?
If you do speed work according to how it's actually done at westside, for the squat specifically, it's more of a moderate repeated effort thing than true speed work. Doing sets across at around an 8RPE is where most gain in strength are going to be made. Max effort is like you said, driving neural adaptations.
Force x mass = accerleration Is just a descriptive formula to calculate how fast something is moving. It seems to have nothing to do with the physiology, biomechanics and method of moving heavy weight. For example you can say 1+1=2 to explain linear progression but that's useless.
Force = Mass X Acceleration not distance, JM He just didn't want to say speed because it completely destroys his argument I don't care how strong you are It's a law of science
You are correct, I mis spoke. F=ma. The arguement stands up even though my mouth slipped. If Force is Constant ( as a persons MAX ability at the time is) follow the formula (as you corrected me) through... you will quickly decide to employ all your force into Mass (weight) as opposed to acceleration (speed). If youd like to win a powerlifting competition. If you double your speed, you MUST halve your weight. Because F=ma.
Everyone is bashing Louie for his speed recommendations when in reality he says speed days should be 75 - 85%( who the fuck says that's too light? Especially when the other day of the week you're going above 90%-100%). How you get to those percentages is up to you, whether with bands, chains or straight weight and depends on your weaknesses (weak at the bottom? Use straight weight. Not weak at the bottom? Use bands).
Thing is most of us I think work 8 plus hours. And rest and recovery is nothing but a dream. Neither is eating a bunch of food. Those that are blessed to have these perks well take advantage. BUT FOR US THAT WORK ALL DAY AND ARE STRIVING JUST TO GET BETTER ALL THIS IS AN ILLUSION. been drug free and and with all the stress in our lives. Na it ain’t happening, remember these individuals are professional powerlifters mainly, I’m just reminding US those that look to this source for knowledge. Remember KNOW YOUR SELF.
There is no such thing as a pro power lifter. Dave was at Westside while being a personal trainer with hours that needed. If your lifting is more important to you than your work, you will work less. I think it’s pretty clear that Dave has owned the reality that he cared about nothing except his total for years.
A lot of the old Westside guys torched their careers (if they had them to begin with) when they moved there. Sure you had white collar professionals in the gym but there were also a whole lot of guys working construction, bouncing, whatever gigs they could find and fit around their lifting.
Lol I wish I only worked 8 hour days, I work 12 hour shifts, and as a nurse you get one chance to eat a shift unless you’re extremely lucky 😩I gotta try my hardest to recover to the point where I’m only able to train on my off days
Speed Work for me works on Bench I did 6 sets 3 then did heavy Close Grip Pr 300 for 10 the first 5 reps were lightning fast but Squat it does nothing for me
Without speed work my CNS gets fried, and I don't get to focus on my form. I wish I could train this heavy this often but it just doesn't work for me. Obviously everyone is different. With cycling dynamic and max effort work I have continually gained at a steady pace
How so? 6x6 isn't really that heavy. I'd assume that's in a 75-80%-ish range. I feel like recovery from that isn't too far off from dynamic work of 45-55% plus bands or chains on top of that.
@@AverageLifter07 because the 6x6 it's to fatigue and speed work has a different focus. I do my speed work first which takes about 10 minutes only then I do my 6x6 after. Best of both worlds
@@AverageLifter07 your right 6x6 in that % is not much heavier. Probably give it a try next time around. When you look at rep scheme its about the same
Speed day doesn't just make you faster/more powerful, it's also good for recovery, technique practice, volume, conditioning, etc. Much more important for non powerlifting sports too
@@mountdoomee High velocity training only makes you better at high velocities and vice versa. Strength is specific. I agree lighter loads are good for practice, volume and conditioning but there's no need to get that through EMOM triples.
JM Blakley is crazy. His ideas are ridiculous. Bar speed is DEFINITELY important. Anyone who has pushed a car knows that the car is easier to push as you get it moving faster. It's called "momentum." You have to overcome inertia and develop momentum (pretty basic stuff). He also doesn't believe in using "Leg Drive" during the bench press. Everyone who is not completely stupid knows that leg drive helps the bench press (just ask the record setters). Blakley likes to pretend that he is some sort of an intellectual. That's a joke. His arguments don't even make sense. Why does anyone even care what he thinks anyway? If you want to build your bench press, you should listen to REAL bench press experts like: Scot Mendelson, Ryan Kennelly, Eric Spoto, Julius Maddox, etc.
So incorporating speed work doesn't transfer over to force or power? Sorry doesn't make logical sense. Obviously he is a beast and knows more than me! I'm not trolling but alot of top lifters recommend doing speed work because it transfers over to max effort. You always practice lifting slow, you will only lift slow. I would rather be explosive. Just my preference.
Sounds like JM Blakely ripped a page from Pavels constant weight programme. You cut out all the noise or BS and you just perform the 3 lifts aiming for 5x5 , only moving up in weight if you get all 5 sets.
Dan John talks about John Powell doing the same thing in Never Let Go. He would pick a weight, say 365 and do 5 sets, adding reps each workout until 5x5 was achieved.
F=M×A that's just a definition! It doesn't tell you or take into account how the human body works! Newton came up with that equation while watching natural forces play out! If I take a Honda civic and run it into a concrete wall at 50mph it produces a certain amount of force! If I take a dump truck and hit that same wall at 50 it produces a certain amount of force! Both going the same speed but the dump truck produced more force because it has a much greater mass! That's not really 100% translatable to the human body! We have to think about how the muscles produce force and hold tension, through the actin and myosin in the sarcomere! Muscles take a certain amout of time to reach full force output! So if your doing speed work, that's actually faster than the time it takes for your muscles to reach optimal tension and force output!
tbh all the bros and probably most biomechanics w/e guys should just keep away from all the physics. At least if they are don't have any formal university training. I've yet to see anyone who is not at least a Ph.D. get it right and tbh I'm not sure it's terribly useful anyways.
I love that Dave kept his tongue bitten and just let him talk. He may be right, he may be wrong. What he says will work for some and not others. These ideas have to be out there for people to try, you shouldn't just blow down ideas just because it's not what you think.
@@dessertstorm7476 anecdotally , I know 2 powerlifters who won medals at IPF raw worlds using a type conjugate system but it had to be adapted so far from westside that it really wasn’t westside. Ie box squatting wasn’t done which is a massive part of the westside system , speed work was more like volume work in 65-75% range in 3 week waves and they practiced the competition lifts very often on ME days. I like many others have concluded the conjugate system is not optimal for raw powerlifting and if someone was thinking of running it they need to go to a proper powerlifting gym.
I understand the workout but sounds more like a work capacity workout, which is great. But, does he use bands, chains,? Does JM do board presses, floor presses and conjugate? Didnt sound like it based on his numbers . Numbers would all be different from flat bench, incline, floor. etc
If JM Blakely speaks, I will listen.
Why
To poor advice
I can find a 463 best raw bench. Is that true
@@eriknielsen6216 dude he benched over 600
@@sabertoothwallaby2937 cos he benches 700lb or somewhere close fool
This is how Brian Shaw would look once he gets bit older and loose weight..... all due respect to JM Blakely.
Damn man.. i can't unsee
Thanks for this superb interview, Dave. As others have said, it is much appreciated that you allow the interviewee to speak fully without interruptions (like other interviewers do).
Basically you gotta learn how to grind...
I feel that speed work lets my muscles recover, while I still train my nervous system with 40% of max. Mentaly drained, but physically i feel great.
By the way, Simmons says on several recent videos that speed squats should be done with 50-60% bar weight AND 25% net band tension.
Yep, 10% at the bottom and 25% at the top. Has worked wonders for me
Speed work has ALWAYS made me more explosive, my best competition bench was a speed rep and so will my next 😏
Yes, pretty sure you and Josh Bryant have proved speed work to equate to big lifts
swimhack you, Julius Maddox, Eric Spoto, Ryan Kenelly, George Halbert, Kenny Patterson, etc. The proof is in the methods.
@@Roadto-zb4vu Julius is a great example because he barely even has to lock out, he just throws it off his chest and it lands in his arms extended
Wait. Different methods work for different people? No way
if it was a speed rep then it wasn't a true max
Louie said "you can't move max efforts slow"
Just bc it moves slow doesnt mean the force behind it is slow.
Example. Tug of war. Pull. Pull. Pull. Other side let's go and you go flying backwards.
Because you were pulling fast but moving slow.
JM is trying to think outside the box but speed work plays an important role. Especially for improving max effort since it improves neuromuscular drive and activation.
They are Popping up all over the place ! Trying to Reinvent The Wheel!
Same token Louie said “get stronger get fast”. So yes both do play a role. Example: Sprinters almost all train the endurance/volume side IE speed training. Put the opposite training stimulus and people tend to improve
This is not thinking outside the box. This is just normal thinking. Speed work really doesn't add anything to your training.
The problem lies in the loading that is oftentimes used. If and when a very light weight is used, you simply CANNOT accelerate quickly enough. What you end up doing is actually slowing down during the movement, because the time for maximal acceleration is just too short for a human.
Force = acceleration x mass. As everyone knows, adding mass equals more force just like acceleration does. What some fail to realize is that adding weight to the bar also enables you (a human being) to have time for maximal acceleration as well, which in essence means more mass = better maximal acceleration = more force.
@@sm-qw9mj sounds like you are saying speed work is important... Speed work is Acceleration work
@@sm-qw9mj your second paragraph makes almost no sense
He's taking the phrase "speed work" and interpreting it too literally. I always thought the point of speed work wasn't the actual speed of moving the weight, but instead to specifically train your fast twitch muscle fibers to be able to output greater force. So if I'm all the way down to training very specific groups of muscle fibers, then doesn't that follow the very "law of sports specificity" that Blakley is referring to?
He's saying you gotta lift slow weights. But he doesn't understand f=m•a m=your mass f=your force a=your acceleration so if you increase your body of your explosiveness then your force will increase
@@turtlespurples
The force on the bar is not F = m * a !
It is actually F = m * (a+g) with g being the gravity of the earths pull.
So you really need an extreme acceleration, something in the area of g = 9,81m/s² to make it work force wise.
The fast twitching fiber idea sounds interesting...
It’s not an idea fast twitch fibers don’t fire slowly . Honestly just go do jumping that’s fast twitch . Do one plate explosively at the end. I hav a thirty inch vertical jump . I know that shit helps me on heavy deadlifts to get more
Makes some sense. When baseball players are warming up in the on-deck circle, they put a donut on their bat to make it heavier so when they’re at the plate the bat feels lighter and they can hopefully hit it farther. Baseball players don’t try to use a lighter bat and swing it as fast as possible hoping it’ll make their normal bat faster.
Hard to say what’s actually correct
The beauty of simplicity.
Plus speed work is also about active recovery and pr in some aspect not just 1rm. This is what I have taking away from speed work. I'm not a pro PL but for me speed work has been awesome for recovery and explosiveness just my opinion
I think the speed work divide literally comes down to personal results. Some people do speed work and see great results, other people like myself do speed work and it does absolutely nothing. My advice would be just to try both and see if it works for you or not.
For me, I suck at reps. They gas me the fuck out like no other, which is why I hate doing rep sets, but at the same time whenever I would grind as many heavy sets as I could, my heavy singles would shoot up between 20 to 40 lbs, so now I just do rep work every cycle cuz I know that's what keeps me growing. That, combined with near maximal sets too.
From a physics point of view you want to minimize acceleration to maximize Mass. You need to impart just enough acceleration to get some velocity. So being explosive I think mis trains your CNS to overdrive at the beginning and under drive at the end. Kind of like dragster losing because he did a burn out and was not focused on a smooth long term acceleration.
When the bar is moving it’s so much easier to move but a dead stop/grind rep is harder.
Exactly, look into Fred Hatfield CAT
I've done this with great success with pushups in the past, and I still often do it to where I want to move something from a consistent XRM to a higher consistent XRM, even if I don't always need to hit it on every set. That's a lot of work to build up muscular endurance over many sets, which might not be worth it to you.
It depends on the sport, for powerlifting of course speed does not matter, for armwrestling that I train, speed and explosiveness is a very determining factor at certain times and we are referring to a sport where strength is everything, but an explosive start and fast can give you the advantage to later focus on force and win. But in my day-to-day training I divide it like this: 40 minutes in the morning of specific training for armwrestling, technique, speed, 1 rep max, high repetitions with 50% of what I can load to bring blood to the tendons and strengthen them. My second workout in the afternoon is like any other, chest and back day, leg day and arm day. In the afternoon training I never focus on speed since it is only conditioning with progressive overload, since only training specific to armwrestling you will reach a point where without the support of large and strong muscles you will have a very marked limit but, of course that speed in training is a matter of the approach you want to achieve, martial artists prioritize speed and explosiveness over strength on all occasions, in calisthenics when you dominate your own weight, to continue improving you need to execute the same movements with speed and explosiveness, etc.
I’ve watched this four times in the last couple of months an every time mr Blakey impressed me more
Every Vogelpohl squat , every Hoff bench , every Kennelly bench .Donnie Thompson says he’d NEVER miss speed work but if he had to miss max effort work it wouldn’t bother him nearly as much as ever missing speed .
Cool anecdote. At the end of the day it's different strokes for different folks. Personally, it makes way more sense to train for specificity otherwise why do compounds at all? Go do speed work on machines and some box jumps and you should be a God in no time, right?
There’s an inverse relationship between the speed of contraction and the amount of force produced by the contraction. That’s why dedicated “speed” work (really it’s power or strength speed in this context) does not contribute to more force production at least not directly. Using those days to accumulate volume for other reasons other than to increase acceleration is the juice from that squeeze. If the main goal is increasing absolute slow speed strength, tonnage trending upward for all your workouts should be the goal. Not really acceleration.
Interesting theory. I look at speed work as also a day to recover and refine technique.
I like speed work alot. But I use push jerks, push press, etc along with different bench variations. I feel speed work on OHP movements are a must for me.
They're focusing on F=m x a as if "a" will create more force but for moving mass using our force to comparing speed is like a=F/m. It'll help to make you fast as long as "m" is constant but won't change the "F" value. You can't use this formula for building muscle in the human body. We are not a train leaving a station heading east on a collision course with another train heading west.
ok i did Westside style training all my adult life w/some success for a local schmuck-i'm gonna give Mr.Blakely's theory a test and see how it goes.
This guy is a damn philosopher. I could listen to him all day.
He said that people waste time doing speed work when they should be doing strength work, but the conjugate program combines the speed work with max effort work. You can’t do two max effort workouts per week for the same muscle groups, so what else would he suggest in place of the speed work?
Especially for beginners messing around with speed work is a huge opportunity cost. All those Russian athletes using conjugate were already strong and the Bulgarian system was what got them strong.
It is not zero, there are some max efforts I have seen that moved fast. Ray Williams squats come to mind.
Benedikt Magnusson's world record deadlift also in that category
Thomas Pickel that’s not true for every lifter. Some guys are naturally explosive and move maximal weights much faster than the average person, but if you add 5 lbs to the bar they can’t budge it.
One high school athlete I’ve seen deadlifts 650 as a max. It takes him about half a second from start to lockout. Extremely explosive. But 655 doesn’t budge. Why? Because he is naturally explosive but has a hard time moving weights slowly (grinding). It’s a difference in muscle fiber types, personality, CNS and many other factors. In the Soviet Union, they found that lifters were either “fast” or “strong,” meaning when they moved max or near max weights they relied on either fast strength or slow strength to complete their attempts.
A more recent example is Julius Maddox. He blows up his attempts or he misses. If the bar slows down, he doesn’t get the lift. Not a knock, it’s just a difference in lifters.
Greg Panora is a good example of a more “grindy “ lifter.
@@Roadto-zb4vu Some people are diesel trucks (slow and powerful )and muscle cars (fast and powerful).
Sidney Bales exactly
Yup it depends on the athlete. Some people just cant grind it either goes up fast or not at all. Then there are others that a lift will look like an rpe 10 and they'll grind up 3 more reps.
Really like what he says about total rep targets. I've done it on certain exercisses but never stuck with it properly. This has given me a jab to try it again and do it right.
Both these guys have more experience in their big toe than i do in my entire body but for me, i find speed work works great on stubborn areas like calfs.
Sport specificity is one thing and there is certainly a case for it, BUT if we are actually considering the physiology of maximal bar velocity and the adaptations that take place from training with this intent how can you even argue there is no place for training for these adaptations from a neuromuscular level that lends itself to the bigger picture of getting stronger. Additionally, the synergy that DE training creates within the programming is another benefit.
Synergy is a buzz word that means nothing. At the end of the day, it's what works best for you. Specificity is logically sound and makes the most sense. If you want to get good at something, then do that thing with the intention of improving. If you do a variant, it doesn't mean you won't necessarily improve in the thing you're trying to actually improve but it certainly makes less sense. In the same way you wouldn't tell a boxer to do MMA for a few months to improve his boxing. Or a swimmer to do rock climbing. But hey, to each their own.
@@le1690 how training sessions interact with each other is a buzzword? Roger. Thanks for the insight.
@@jasonbrowncoaching Bro, you're literally saying words without providing any substance or explanation. Explain the synergy you speak of; otherwise yes, it's just a buzzword that means nothing. You said a whole lot of nothing. Congrats.
Training for strength is cool, but to be overall athletic, then you gotta train speed
aeric661 athletic is not the powerlifters goal
cliff onator you mean athleticism is not a powerlifters goal*
cliff onator speed training trains motor unit recruitment and the nervous system which is beneficial for any lift
3:37 "You can't get any slower than stopping"
Just remember that next time you run into a solid object. Just remember it.
You heard it here first.
LoL
I wonder what JM's opinion is on heavy strength training for sprinters!
Nicely put together
I've never came across a powerlifer who thought like this. The physics Formula for power is work divided by time. The faster you can perform the exercise the more power you generate. Not only this but the muscles can be divided into two sets. Performing multiple reps for speed stimulates your type 2 fibres more than type 1 which allows for hypertrophy of this set and thus additional power and capacity for hypertrophy in the muscle overall. Yeah 1 rep maxes are slow because it's maximal, I'd like to see him perform his max as slowly as he could on the concentric phase of the lift, it doesn't happen.
Speed work allows you to train everyday but still recover. The alternative is to take the day off or go full Bulgarian method which required the use of copious amounts of steroids to have a chance at recovering that quickly.
11 minutes and 33 seconds that have just changed my views on how I train and make me question the last 3 years. Damn you JM with your yoda style, soothing, hypnotic voice.
I could only focus on how JM would dye his goatee part of his beard black while leaving his white/grey perfectly straight 🤣 😂😂
The real questions lol
I will agree rate of force production can be better accumulated using different means. Hard to accurately explain biomechanics verbally.
That's it! New sport, Speedlifting
I’m so split, for the longest time my problem with bench was lockout and I threw bands on with lower weight and broke through the sticking point but half my working sets with the bands were grinders so what helped, those sets that were fast or the ones requiring maximal effort?
Don’t try to confuse yourself here. You did great work with the bands.
Grinders can help with overall strength, but there is risk to the tissues and CNS overload. Always keep refining your technique.
Bands and tricep work will improve your lockout over time. The rest is up to you and your genetics and plan. Good luck!
I fn love this man
What's JM Blakley's Best Total ? Just Curious.
He was more of a bench press specialist but here's break down of his comps
www.openpowerlifting.org/u/jmblakley
He was primarily a benchpress competitor with a mid 400 raw bench and a sub 700 multiplied bench.
@@torynichols2413 780 In Multi? Thank's.
Chris Kelley he said in the video that he was benching 535 for triples. I’m pretty sure he did his rep work raw, but even if it was in a shirt, his raw bench is well over mid 400s. Shirts back then gave you maybe 50-70 pounds
@@davidmb3376 on the podcast he said he got 60lbs out of shirt at his peak
AMAZING MINDSET AND CONCEPTS
Regurgitation
I’m not sure every max is a grind. Look at Malanuchev’s squats back when he held the world record, he said that it absolutely was his max and it didn’t feel as fast as it looked. Hell when I would do a gym/mock meet at the end of a Sheiko cycle my max squat would look like a single at 80% even though I couldn’t have lifted another pound.
Yeah, I agree with you. I'm a fairly explosive lifter myself. For me, everything moves pretty quickly until I miss. I don't grind particularly well, which is what ME work helps you learn.
I dunno, man. It's a pretty slow lift. It might not be a grind, but it's definitely not explosive. I think his 485 kg squat takes around 4-5 seconds to complete. You can't do heavy lifts with speed. It's just not possible.
oTOYOTo agreed for me when i lift either the weight is gonna fly up or the shit aint gonna budge lmao
Dynamic lifts are very sensitive for that one moment in the lift near your weak area where you're not applying enough force. The powerlifts may not be as sensitive to this as olympic lifts, but you sure as shit can fail just because you're not nailing it when you're near your weak spot. Which is why a fast lift can suddenly fail, because human beings are not hydrolic lifts.
Well what about for athletes wouldn’t speed work be beneficial for someone trying to become more explosive and gain power
4:07 Ok, i see... but muscle fiber recruitment conditioning is the focus of speed work so that the 1RM can be maximized for speed AND for when it counts--when the grind happens, right?
Ya speed isolation on weak points adding extra something to help where nothing is
Dave did a great job. 🥃
Calm.
Speed HELPS
Might speed squats with lighter weight be better for your knees since the time under tension on the joint is less and the weight on the knee is less, but the effort and fiber recruitment for the muscle are more? Or would the weight appear the same to the joint since more force is required to move the weight faster, like if you were squating while standing on a force plate, if you move the weight faster then more force is transmitted to the plate, and more force is transmitted to your knees?
Speed work helps breaking through sticking points and driving through. Maybe at JM lifting level they don't because he already has that drive trained. Or Maybe he could drive through faster if he trained it? My 40+ years lifting experience agrees with Tate.
If speed work doesn’t matter cuz we don’t lift a max attempt fast then should we lift our warms ups slowly to prepare for the speed of the max attempt?
1. If you’re naturally explosive, don’t do speed work.
2. If you’re not naturally explosive, do speed work
Slow is smooth. And smooth is fast. 🤘
I did the type of training JM describes here for years. I think JM argument is fundamentally flawed. He basically is saying practice how you play... well, we don’t get records for our 6-rep maximum either. Moreover, what I found after years of this training is that my 6 and 3-rep maxes were awesome, but my 1RM was barely anything more than my 6-rep maximum. That is to say, training 6-rep and 3-rep maxes mad me good at doing 3 to 6 reps, but it didn’t help my 1RM. Practice how you play, do a 1RM on a maximal day, try to produce more force on another. That is, train the conjugate method.
Scrub Douglas rotation of the reps is really really hard to get right (arguably needs years of long analysis) so I can empathise with the struggle.... you stuck with something that worked but it wasn’t perfect.
You raise a good point which I don’t think lifelong lifters realise about practice how you play. JM was already rejecting that by doing 6s. The question is then “rep method” vs “rep and speed”. We already believe JM that higher reps are important for strong people. Now, what happens if you regularly add bands and chains to a 50% bar?
Scrub Douglas maybe you didn’t peak properly... if any of your maxes go up, your 1RM should as well. I alternate 4x6’s and 3x3’s for bench and I’ve seen tremendous progress, even after a broken shoulder last year-I’m back to benching 300 (well 295).
Xplora213 moreover, what if you overload by adding bands to a 80%+ bar?
Krys Burke check out my thread. I’m a very very big fan of bands and chains, but I am interested in how other people program them. It’s a very dangerous thing to get wrong because bands turn your lift into a catapult aimed at you 😂
I’ve been adding bands to a 90% bar with triples. I’m going to guess this is the future method? My 1RM went up a lot when I tested that day.
Xplora213 lol true @ the catapult lmao.
I love using bands too. I don’t necessarily do “speed” work. But I love overloading, as you described. I found it especially helpful on deadlifts.
Gotta be honest, speed work really sucks for getting better at technique. It is good for recovery and getting faster tho
Any broad generalizations on methods are incorrect. Some people don’t need speed. Some do. I stopped doing speed work on bench for a while and my bench went up…until it didn’t. Just added it back and hit my first bench PR in 2 years.
6 sets to do 36 reps before you add 5... how many times a week lifting like that? Deload week?
Apparently JM has never seen Vogelpohl hit a max squat.
Or seen Julius Maddox break the bench press world record
If they moved the weight at a faster speed then it wasn’t their true max. You’ll always hear people say “ I could’ve gotten more” I believe Maddox had more in him. The snail movement is a sign of your true max. Blakely makes sense here. Also, I lift with world class powerlifters and this statement holds true
@@camoboy0699 agreed 🤝
they are exceptions guys. MOST people are really fucking slow when it comes to an all out effort.
@@camoboy0699 not really sometimes the faster you are of the bottom the more chance there is of passing that sticking point at the top or mid of the lift,lets take julius for example when he misses he is still fast but fails at the sticking point so if he was faster of the bottom he would make that lift.I am he same when it comes to deadlifts if i dont pull it as fast as i can i miss in the bellow the knees suddenly my 1rm looks easy but 5 pounds more and i cant do it for the life of me
I only dead 4 bucks but NON linear prog AND getting fat as fuck seems to gotten me gains on even a snapped achilies and etc
But how long would you do 6x6 before switching to 6x3? And then how long 6x3 before the meet?
Its disappointing how some good coaches have massive flaws in their logic. 2:30 they such instruments is already existed in the sport called tendo units and other variants.
Then repetition work is not needed either because in competition you only do one rep.
I understand his point but I feel the use of speed work is balance out the grinding of max effort, supported by the volume of repetition method. I see the 6x6 as simply repetition method, and that is not going to be effective for everyone. Some like Dave are explosive and robbing the body of the speed stimulus is going to curb their development. I think JM would argue that you are not required to lift the 6x6 slow but dedicating time to clearly submaximal work as part of your program seems like a good idea.
Repetition method works for literally everyone. It's one of the three methods of strength training. Just a piece of the triangle. Dynamic work is explicitly stated as not being required. Source: Science and Practice of Strength Training
Derek McBrayer not all repetitions are created equal and I think that’s the main point... what is the best way to trigger a neural response for power lifting? Obviously the max effort but that is going to beat the hell out of advanced lifters. So how do we progress as fast as possible? That’s the question at hand. The tools are there so let’s use them.
Easy. Read the book. Heavy repeated efforts and maximal efforts. Speed work can be used but isn't completely necessary. Submax repeated efforts (sets across) also useful
Derek McBrayer what do they consider speed work? That’s my question because heavy repeated efforts means VERY different things across different sports.
Do you get better neural stimulus from a 50% bar plus bands done twice or 80% bar done 3-4 times? You are not building muscle with speed work but making the existing muscle work more efficiently. I think Westside made that DE session something else due to the environment.
If you just did ME, you learn to control a heavy weight but does that allow you to move forward?
If you do speed work according to how it's actually done at westside, for the squat specifically, it's more of a moderate repeated effort thing than true speed work. Doing sets across at around an 8RPE is where most gain in strength are going to be made. Max effort is like you said, driving neural adaptations.
Force x mass = accerleration Is just a descriptive formula to calculate how fast something is moving. It seems to have nothing to do with the physiology, biomechanics and method of moving heavy weight. For example you can say 1+1=2 to explain linear progression but that's useless.
Force = Mass X Acceleration
not distance, JM
He just didn't want to say speed because it completely destroys his argument
I don't care how strong you are
It's a law of science
You are correct, I mis spoke. F=ma. The arguement stands up even though my mouth slipped. If Force is Constant ( as a persons MAX ability at the time is) follow the formula (as you corrected me) through... you will quickly decide to employ all your force into Mass (weight) as opposed to acceleration (speed). If youd like to win a powerlifting competition. If you double your speed, you MUST halve your weight. Because F=ma.
Everyone is bashing Louie for his speed recommendations when in reality he says speed days should be 75 - 85%( who the fuck says that's too light? Especially when the other day of the week you're going above 90%-100%).
How you get to those percentages is up to you, whether with bands, chains or straight weight and depends on your weaknesses (weak at the bottom? Use straight weight.
Not weak at the bottom? Use bands).
powerlifting is a low velocity sport. Speed work is high velocity, low specificity = not so effective
That's Blakley ? HOLY SHIT !!!!
Thing is most of us I think work 8 plus hours. And rest and recovery is nothing but a dream. Neither is eating a bunch of food. Those that are blessed to have these perks well take advantage. BUT FOR US THAT WORK ALL DAY AND ARE STRIVING JUST TO GET BETTER ALL THIS IS AN ILLUSION. been drug free and and with all the stress in our lives. Na it ain’t happening, remember these individuals are professional powerlifters mainly, I’m just reminding US those that look to this source for knowledge. Remember KNOW YOUR SELF.
There is no such thing as a pro power lifter. Dave was at Westside while being a personal trainer with hours that needed.
If your lifting is more important to you than your work, you will work less. I think it’s pretty clear that Dave has owned the reality that he cared about nothing except his total for years.
A lot of the old Westside guys torched their careers (if they had them to begin with) when they moved there. Sure you had white collar professionals in the gym but there were also a whole lot of guys working construction, bouncing, whatever gigs they could find and fit around their lifting.
Lol I wish I only worked 8 hour days, I work 12 hour shifts, and as a nurse you get one chance to eat a shift unless you’re extremely lucky 😩I gotta try my hardest to recover to the point where I’m only able to train on my off days
Speed Work for me works on Bench I did 6 sets 3 then did heavy Close Grip Pr 300 for 10 the first 5 reps were lightning fast but Squat it does nothing for me
Without speed work my CNS gets fried, and I don't get to focus on my form. I wish I could train this heavy this often but it just doesn't work for me. Obviously everyone is different. With cycling dynamic and max effort work I have continually gained at a steady pace
How so?
6x6 isn't really that heavy.
I'd assume that's in a 75-80%-ish range.
I feel like recovery from that isn't too far off from dynamic work of 45-55% plus bands or chains on top of that.
@@AverageLifter07 because the 6x6 it's to fatigue and speed work has a different focus. I do my speed work first which takes about 10 minutes only then I do my 6x6 after. Best of both worlds
@@AverageLifter07 your right 6x6 in that % is not much heavier. Probably give it a try next time around. When you look at rep scheme its about the same
Speed day doesn't just make you faster/more powerful, it's also good for recovery, technique practice, volume, conditioning, etc. Much more important for non powerlifting sports too
You can only be so strong without speed, and vice versa, I believe?
@@mountdoomee High velocity training only makes you better at high velocities and vice versa. Strength is specific. I agree lighter loads are good for practice, volume and conditioning but there's no need to get that through EMOM triples.
Yes, based on science, I agree with what he has to say!
500kg deadlift went up pretty fast
Guess what Eddie did speed work too!!
Awesome!
jm da man
Everything works, if you stick to it
JM Blakley is crazy. His ideas are ridiculous. Bar speed is DEFINITELY important. Anyone who has pushed a car knows that the car is easier to push as you get it moving faster. It's called "momentum." You have to overcome inertia and develop momentum (pretty basic stuff). He also doesn't believe in using "Leg Drive" during the bench press. Everyone who is not completely stupid knows that leg drive helps the bench press (just ask the record setters). Blakley likes to pretend that he is some sort of an intellectual. That's a joke. His arguments don't even make sense. Why does anyone even care what he thinks anyway? If you want to build your bench press, you should listen to REAL bench press experts like: Scot Mendelson, Ryan Kennelly, Eric Spoto, Julius Maddox, etc.
Yes. Try moving a car without leg drive. 🙄
JM was a great bencher.
I currently do my ,,speed work" plyometricks and sprints instead of traditional barbell work
So incorporating speed work doesn't transfer over to force or power? Sorry doesn't make logical sense. Obviously he is a beast and knows more than me! I'm not trolling but alot of top lifters recommend doing speed work because it transfers over to max effort. You always practice lifting slow, you will only lift slow. I would rather be explosive. Just my preference.
Reality is westside holds most records. Clearly the method is effective
Sounds like JM Blakely ripped a page from Pavels constant weight programme. You cut out all the noise or BS and you just perform the 3 lifts aiming for 5x5 , only moving up in weight if you get all 5 sets.
Dan John talks about John Powell doing the same thing in Never Let Go. He would pick a weight, say 365 and do 5 sets, adding reps each workout until 5x5 was achieved.
This system existed before Pavel.
F=M×A that's just a definition! It doesn't tell you or take into account how the human body works! Newton came up with that equation while watching natural forces play out! If I take a Honda civic and run it into a concrete wall at 50mph it produces a certain amount of force! If I take a dump truck and hit that same wall at 50 it produces a certain amount of force! Both going the same speed but the dump truck produced more force because it has a much greater mass! That's not really 100% translatable to the human body! We have to think about how the muscles produce force and hold tension, through the actin and myosin in the sarcomere! Muscles take a certain amout of time to reach full force output! So if your doing speed work, that's actually faster than the time it takes for your muscles to reach optimal tension and force output!
That was brilliant ,common sense love it
1:04 julius maddox's new raw bench 743lbs was fast vary fast...
Seeing a lot of big brain comments from people who probably haven’t put 3 plates on a bar.....
I like JM..but he really doesn’t understand speed work..I’m not a conjugate guy..but I do understand the importance
Speedwork is just a way to make sub max work sound cool
100 percent
If you believe in plateaus, youll get one. Ill remember that as I do 225 for the 3rd month in a row
Repetition work is all the speed work you need
I think they used to call this progressive overload
not his best take because his argument is it’s not sports specific. neither are tricep push downs but they can still help.
tbh all the bros and probably most biomechanics w/e guys should just keep away from all the physics. At least if they are don't have any formal university training. I've yet to see anyone who is not at least a Ph.D. get it right and tbh I'm not sure it's terribly useful anyways.
I did speed dips and was hella sore the next day
dont the russians contend that lifting weights at 80-90% of ur 1rm faster and not to failure...increases ur 1rm?
Eddie hall.
F=ma. If you move it slowly the a is just gravity (g), the weight is mg. This the least force required to move the mass.
Dave should have challenged this, its ot about speed its about motor unit recruitment and jms dismissal of it was pretty dumb