Philip Chubb Posted May 27, 2012 Share Posted May 27, 2012 Is anyone else a fan of these? I just finished a cycle of squating four days a week and added about 70 lbs all together to the bar. Now I'm playing with elevated snatch grip deads and they seem awesome! Especially for people like here who don't want huge legs. You can drop the bar so you take out the eccentric part of the lift and reduce time under tension, the elevation makes the lift more squat like, and the upper back and grip work is just a bonus. As well as the safety and not needing a rack. Just thought this might interest some of us who are into both styles of lifting (gymnastic and weight) but keeping a small lower body. Link to comment Share on other sites More sharing options...
John Sapinoso Posted May 27, 2012 Share Posted May 27, 2012 you're doing these so you don't grow? i guess if you're getting rid of the eccentric portion that makes sense. but whenever i've done these i've exploded in size... Link to comment Share on other sites More sharing options...
Philip Chubb Posted May 27, 2012 Author Share Posted May 27, 2012 I do REALLY low volume and low reps. Like 2-3 sets of 2x3 reps as explosively as I can. Then I pretty much drop the weight. So far, I haven't gained. I'm surprised since I've been deadlifting twice a week, front squating twice a week, and back squating twice a week. Link to comment Share on other sites More sharing options...
Nic Branson Posted May 28, 2012 Share Posted May 28, 2012 I like these a lot. Though I do prefer keeping the negative aspect for the first set at least. Link to comment Share on other sites More sharing options...
Philip Chubb Posted May 28, 2012 Author Share Posted May 28, 2012 Is there a reason you only do the first set? Totally meant to put this in 'basic strength'. Link to comment Share on other sites More sharing options...
Nic Branson Posted May 28, 2012 Share Posted May 28, 2012 I want some of the training effect from the negative. Just one set makes a difference. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted May 28, 2012 Share Posted May 28, 2012 Eccentric strength is important, it's how we slow down and avoid running into walls or collapsing into the ground when we land.Concentric strength has a large and direct carryover to eccentric strength, but since they use different electrical signals you will become inefficient with eccentric work if you never practice it. Link to comment Share on other sites More sharing options...
Philip Chubb Posted May 28, 2012 Author Share Posted May 28, 2012 I tumble 5-6 days a week. I tend to just allow my landings to handle my plyos and eccentric type depth jumps. I took the idea from Barry Ross who uses deadlifts and a few exercises and then let's sprinting be the speed work. Link to comment Share on other sites More sharing options...
Joshua Naterman Posted May 28, 2012 Share Posted May 28, 2012 Lol! Sounds like you've got your eccentric strength needs well covered. You may benefit from some weighted eccentric work, but I think you have things under control! Link to comment Share on other sites More sharing options...
Joshua Naterman Posted May 28, 2012 Share Posted May 28, 2012 Barry is a smart man.Studying what he does has led to some interesting revelations over the years as I have learned more about how the neuromuscular system adapts, reacts, and is affected by physical activity. Link to comment Share on other sites More sharing options...
Philip Chubb Posted May 28, 2012 Author Share Posted May 28, 2012 Thanks! Haha I also do sls and one leg ghr (ouch) with eccentrics (double ouch). Longest 4 seconds of life. I really like Barry Ross's ideas too. Combined it with the key points of those squats you told me and was able to get up to 1.5 bodyweight (135 to 250) without growing a single inch. Thanks again! Link to comment Share on other sites More sharing options...
Nic Branson Posted May 28, 2012 Share Posted May 28, 2012 Neural adaptation is key. Main focus of my studies.To answer the question the bit of eccentrics is for neural patterning and increased recruitment during the following sets. Link to comment Share on other sites More sharing options...
Zac Rhyne Posted May 30, 2012 Share Posted May 30, 2012 Barry Ross. Link to comment Share on other sites More sharing options...
Philip Chubb Posted May 30, 2012 Author Share Posted May 30, 2012 Rhyneza,No insult taken. I know that is not an advanced squat. I don't do much in terms of leg training because running and jumping and lifting things with my legs is a mere fraction of everything I do. Thank you for the concern about injuries and imbalances but I'm pretty sure I'll be fine. I removed the eccentrics so there would be less hypertrophy. I read Kelly's article but he doesn't seem to talk about the issue of mass gain for the other half of the body. I'm also not as new as you think based just off my lifts but that's another topic. The way I am lifting is different than what most lifters are used to. I don't use the stiff leg one because that wouldn't lend itself toward the weakest link in my legs. Link to comment Share on other sites More sharing options...
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