W.O.W. 10/19/12-Statics, Infimetrics, EST. Things that make you go “hmmm”.

I did the following WOW late Friday afternoon (after UE had cleared out).

Lumbar Extension on the SS Systems Pulldown

Squat Position MedX Leg Press (clean turn-arounds, no end stop)

Nautilus Pullover with SS retrofits

MedX Chest Press

MedX Compound Row with SS cam

All sets were done to simple failure.  No end-stop techniques were used.  I think I am going to drop any end-stop technique on pushing movements were the squeeze is done near infinite moment arm.  My recent experience with the iStatic machines, along with recent experiments of infimetrics have convinced me this technique may not be worth the risks.  The statics with feedback have domonstrated how high you can generate force with gradual uploading and how holding a plateau well below this level (with a large margin of safety) actually results in an almost identical fatigue curve as you would experience with the bell-shaped curve of maximal upload.  For an explanation, see the graphics in Gus Diamontopolous’ Future of Exercise article at the RenEx site.  Based on his explanation, I think the inroading with a dynamic set would probably be quite similar with just clean turnarounds as it would be with an end-stop squeeze technique (EST).  The EST might accelerate the rate of inroad, but the ultimate depth or quality is the same.  I suspect the increased rate of inroad may not be worth the potential increased force or the vascular risk if val-salva happens to creep in.

My experience with infimetrics has made me wonder about the requirement for an unrestricted speed of motion in dynamic exercise.  When performing infimetrics, I have found that in order to maintain maximal tension, cadence needs to vary (generally becoming faster as fatigue accumulates), and range of motion tends to be truncated as well.  I believe this is likely due to accumulated pump and congestion making muscular insufficiency at the extremes of range of motion more problematic.  For instance, when doing lateral raise or chest fly, at the extremes of ROM one limb will be experiencing active insufficiency while the other experiences passive insufficiency.  Now, I do not think this means that with dynamic, load-based exercise that speed must vary, but I think it is important that it CAN vary.  Once you have a situation where speed cannot vary due to any sort of hard constraint, then I suspect neural input and recruitment may be messed up or even inhibited. If one were to wrestle an overwhelming opponent, then the most adaptive option would be inhibition of recruitment and escape (as opposed to increased recruitment if a potential yield were sensed).  Appropriate cams and biomechanics can obviate the need to speed up or truncate ROM, but if speed is constrained artificially then recruitment may be inhibited.  Because there is no movement, this does not appear to be an issue with statics as feedback shows that you can maintain very stable force output until fatigue occurs.  In a dynamic movement, if cadence is controlled, force output can be equally stable.  If you are using a motor-based resistance that restricts speed, maximal effort will produce more force variation and may befuddle recruitment.  Now, I don’t want to slam motor based equipment, as I believe it has applications just as other versions of equipment do.  However when using speed-restraining equipment, I think it is important to use sub-maximal effort  and try to maintain a stable force output until fatigue catches you and results in “failure”.  I believe performing “hyper” training (as seen on my CZT youtube clip) may not be the best use of this machinery.  Despite its intensity, it may actually result in neural feedback that inhibits optimal recruitment and fatigue.  Likewise, I wonder if the same concerns may not be present with the use of a hard end-stop squeeze (particularly in extension on pressing movements).  Again, I want to make certain it is understood that I am not stating any of the above as fact.  These are just musings I have had based on my recent experiments with statics and infimetrics.  Things that make you go hmmm.

Post your WOW’s and your thoughts.

171 thoughts on “W.O.W. 10/19/12-Statics, Infimetrics, EST. Things that make you go “hmmm”.”

  1. @joe,
    No safety rack. Just pure stupidity. Regular bench press alone with no spotter. I train alone. Always have. So far so good. Tomorrow might be a different story

  2. 280 lb barbell bench press done slow is very impressive! But how do you go to failure with that much weight, no spotter, no rack?

  3. WOW 27 October

    I thought I’d try Art Devany’s 15/8/4 idea
    but I a weight that I can do 15 reps just seems low intensity to me so instead I set up 3 machines with a lower weight than usual and did them in circuit fashion times 3, upping the weight each time.

    Hammer Incline press
    Hammer high row
    Seated low row

    I then went for barbell deadlifts and managed to go up to 220lbs ( personal best)
    Deadlifts is by far my favourite exercise
    Wrist curl and reverse wrist curls as described in the BBS book
    Life fitness leg press 290lbs
    Leg extension and le curl machines one set each just because I felt there was still something left in the legs
    Hanging leg raises
    abs and trunk on swiss ball per Congruent Exercise book

    This was a good workout for me. I was truly spent at the end. It only took 30 minutes or so, I was working hard from beginning to end.Oh and I walked to the gym in the sun ( Im in Australia) 2 miles away and then walked back home. I enjoy this sometimes. In my mind it kinda simulates hunting. Going out looking for food, killing something (HIT) and then taking it back to camp

  4. WoW #109 – 26 Oct 2012

    TSC Row
    Dynamic Db Row
    TSC Chest Press
    Dynamic Chest Press
    TSC Leg Press
    Dynamic Leg Press
    BW Squat

    Duration: 9 minutes

  5. WoW – 10/27/12

    All done on MedX equipment.
    Overhead Press
    Leg Press
    Leg Curl

    A renewed focus on stoicism (keeping the jaw loose) and perfecting form, while not worrying about TUL, has really improved the feel of my last few workouts. Thanks to the RenEx team for the pointers, I hope they continue to contribute to the discussion on the site.

    Tom Kalbfleisch

  6. Does anybody here do seated wrist flexions/extensions with dumbbells? It seems pretty hard to maintain good form with big adjustable dumbbells…I am usually able to do just a few reps…but that might be because it’s at the very end of dumbbell workout, so the grip worked in all previous exercises…generally my reps and weights are lower when I do isolated exercises at the end, like bicep curls, tricep extensions.

  7. @Ondrej

    You should hop over to Bill DeSimone’s blog: congruentexercise(dot)blogspot(dot)com

    He recently released an unpublished chapter from Moment Arm Exercise on the forearms…it addresses your issue. Also, check out his YouTube page for a good video on training the forearms, with alternative exercises.

  8. @Craig,
    I have to stop 1 rep short of failure usually. Once in a great while a buddy of mine will spot me and in those cases I can go to all out failure. Either way, since doing only the big 3 workout for the past 2-3 months, my bench press weights are going through the roof. At least in my opinion. My pulldown and squat weights are getting up there as well but nowhere near my bench. Not really sure why either. I don’t supplement with anything other than a multivitamin and good natural eating. 16 hour IF daily followed by 2-3 meals consisting of meat and vegetables. I wish I had started this and discovered HIT/BBS years ago. I’ll post my workout after I knock it out this afternoon.

  9. Joe,
    i warm up with, 225, 250, and then one set to failure using 275-285 range depending on how easy the previous two warmup sets go up.

  10. @blain

    Some thoughts from my experience…

    Despite consistently increasing load, in ‘good form’, bb bench press never was a stimulus for hypertrophic response, for me. Before abandoning the exercise (for a multitude of reasons), I began performing it in a way that I responded much better to. Here’s what I would do:

    One, I reduced ROM (chopping off the first and last few inches of full ROM. Next, I changed my focus from ‘up and down’ to contracting pecs. In order to target that musculature, I had to reduce the weight…I needed a weight that would allow me to ‘easily’ move up and down through space. Off the safety bars set a few inches above my chest, I would begin to contratct my chest…gradually build up effort through the arms as well, until the bar began moving…at this point, my focus was an intent to converge my hands and contract my chest fully…the reduced weight prevented me from getting stuck and stayed out of the way of my intent. As my chest fatigued, it would become impossible to complete further reps (up and down) and I would set the weight down on the safety bars. Around 155 lbs gave me better results than my experience with twice that amount…and I never ached in my joints like I did with the heavy, progressive reps/load approach.

  11. Joe A,

    Thanks for that bench press explanation-I’ll have to give that a try.

    The last time (not that long ago) I started to bench again (rack bench presses that is) I ended up with a right deltoid strain. But I was pushing up hard right out of the bottom “racked” position, which I think caused the problem.

  12. 27th October 2012

    Weighted pull-ups (positive failure)
    Pre-exhaust DB lateral raises/Nautilus Nitro shoulder press (positive failure)
    Nautilus Nitro leg press (positive failure)
    Body weight dips (positive, static & negative failure)


  13. Hi Doug,

    Great talk at the 21.Convention, you Dirty Dozens are fantastic real life advice. About the last point lottery, would you consider a heritage as equally risky ? Wonder if you have any further thoughts. Thanks

  14. Joe,

    Thank you for the advice but for right now, I’m going to continue to do what has been working for me. Perhaps it’s an ego thing, but I really want to be pushing 300lbs for reps. I’ve never been this strong in my life so I’m not going backwards now. Thanks again everyone.

  15. WOW

    Smith Machine Calves 10/10 6 reps
    Nautilus Deadlift 10/10 4 reps ss/w
    Nautilus Nitro Legpress 10/10 4 reps
    Chins 10/10 2 reps
    Dips 10/10 4 reps

    I was tired from the beginning today due to lack of sleep. Not The best WO ever, but I will be back…


  16. @Thomas
    I’ve been injured more times attempting to train chest with free weights than all other exercise-related injuries combined. At this point, you couldn’t pay me to get under a loaded bench press bar…

    Understood; goals are personal and never have to be justified to others. I will say, it is quite liberating (in terms of exercise) to be at a place where you literally couldn’t care less about how much you can lift on a given movement. That said, I hope you get #300 for reps!

Leave a Reply

Your email address will not be published. Required fields are marked *