Help with Tempo

[Taz]

Can some one tell me what this guy means when he says 2010, 2020, 2010, 3030 with regards to tempo??? I think its something to do with the amount of time each rep should be done but I don’t know how interpret it.

http://www.bodybuilding.com/fun/ss3.htm

I’m also unsure of what this Woodchop exercise and Reverse Woodchop exercise is.

[PikeKing]

2010 would indicate

20 mins past 8 in the evening

also

2 sec eccentric, no pause at the bottom, 1 second concentric, no pause at the top.

for the most part dont worry too much about tempo, just lift positively and lower with control.

tempos are more useful for rehab/prehab type work in my experience

[Fred]

2010 would indicate

20 mins past 8 in the evening



errrr 10 mins past 8 :banana1:

[Taz]

Ok so he is splitting the exercises up throughout the day???

If I was to follow this plan then and do the exercises in one go after my workout or first thing in the morning before my cardio this would be ok???

Would I benefit from holding the crunch for 4-6 seconds and lower with control???

Anyone know about these Woodchop exercise’s??? The only thing I could find was a pic which kind of shows someone doing a woodchopping movement with nothing in his hands. Is this all that is??? I cart do with cables as no access to machines.

[Red]

High-to-Low Cable Woodchops

With the knees slightly flexed, stand with one side facing a cable set-up with a D-handle attachment set above your hairline. Reach across your body and grip the handle with only a slight bend in the elbow.

Using the core musculature (especially the internal and external obliques), forcefully rotate your upper body to pull the cable across your body to a point below the opposite hip. Slowly return to the starting position and repeat for reps. Try to avoid excessive hip flexion by focusing on keeping the chest high. You should also get some activation of the hip abductors with the body weight shifting that occurs throughout the exercise.

http://www.t-nation.com/img/photos/04-016-training/image048.jpg
http://www.t-nation.com/img/photos/04-016-training/image050.jpg

From T-nation.

[Taz]

Cheers Red. That’s a much better example compared to what I found. :)

I will probably give this work out plan a go starting next week instead of what I am doing at the min which is:

 3 X 12 crunches holding each one for 6 secs and taking 4 to lower back to start position.
 3 x 12 leg raises from 1” off the floor to 40 degrees holding for 5 secs then lowering slowly.
 2 x 10 left and right oblique crunches.

as looks better than mine.

Although if I don’t feel I am getting any benefit from the Woodchops I may change them for a different oblique exercise, something like Russian Twists.

Cheers guys

[PikeKing]

errrr 10 mins past 8 :banana1:

HAHAHA!!

oh bollocks

[PikeKing]

Although if I don’t feel I am getting any benefit from the Woodchops I may change them for a different oblique exercise, something like Russian Twists.


you arent doing woodchops tho.

you can do them with a DB too

[Taz]

I have probably worded badly. What I ment was I am going to try that work out from my link I posted from next week and try it and if I don’t feel any benefit from doing the woodchops I will change.

DB would be a better idea to make it more effective.

Thanks

[PikeKing]

woodchops are going to be far more beneficial than doing floor work the obliques

[Taz]

I have done the woodchops last week and I could feel it working. I am looking forward to next week as I will be doing using some weight.

Anyway I have another question. Can someone enlighten me on what a superset is when talking about crunches???

[PikeKing]

a superset is always one exercise paired with another, the exercises themselves make no difference to the superset

[Taz]

Does this mean you do one exercise directly after the other?

I.E.
Crunch 10 reps followed by 30 sec rest followed by oblique crunches 15 reps followed by 60 secs rest

Or would I do all my crunch sets and then follow by oblique crunches.

[PikeKing]

if u have a crunch / oblique crunch superset, you would do the crunches then the oblique crunch.

i would do the oblique crunch first tho in that instance

[Taz]

Brilliant cheers for the advice I will try it out.