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The body doesn't know how much weight its lifting;only how difficult it is
to lift the weight.You can make bodyweight excercises far more effective
by using a slow speed for each repetition.Try using four seconds in lowering your body and four seconds pulling it up with a second
in between each part of the movement on chins and you will see what i
mean.The second in between is to stop you using momentum to cheat
which is the cause of most weight training injuries to ligaments and joints.when training like this you may breathe as much as you like and your breathing will become more rapid as you approach failure.By the way,failing on an excersise is the only way your body becomes stronger
as it needs to adapt to the task you are setting it.If you stop one rep short of failure why would it adapt and get stronger-after all it achieved what you asked of it.The body is clever and only adapts when there is a need to.
o.k .....if you train like this your body will do less reps over time
so there will ultimately be less damage to your joints and ligaments.
imagine 250 body weight sqats at normal speed versus around 50
using the slow protocol;less knee wear and tear.period.But you've still failed so the body will GROW.
There will be some people who will say that this type of training doesn't
develop speed and power.
a.speed during weight training is only going to help you cheat weights up and risk injury.
b.using speed during weight training will not make you a faster puncher,
kicker or grappler.If you want to become faster at MMA skills then the only way is to practise in the dojo and as you become more used to given movements they will become faster.(simple body mechanics)
c.if you want more power get stronger.By using this system which is safer.
If you use this system and truly go to physical failure you only need
do one set per excersise.It has been proved each muscle can only grow
so much by hitting failure.A secondary set achieves nothing apart from
wearing out your energy for martial arts training IT WILL NOT MAKE YOU ANY STRONGER.
I train like this because i want to spend the minimum amount of time doing resistance work with the maximum strength increases possible.
That leaves more time and energy for martial arts.After all i only train in the gym to get stronger for martial arts.By the way if 3 sets are better than 1 are 10 sets better than 3?Are 50 sets better than 10?-see what i am getting at? Disregard all the old bodybuilding wives tales and move into the modern world of resistance training for sports using a superslow
high intensity regime.
Use your body weight or resistance machines in your gym.Use a weight
that will have you failing at between a minute and two minutes.Time it,don't count your reps it doesnt matter how many you do only that you hit true failure (not mental failure).

bodybuilders,gym junkies and 'club weight lifters' will not like this system.


Be lucky
Simon @ Carlsons