Velocity Based Training

[Perrin Aybara]

Interesting stuff here. Cliffnotes is higher RPE seems better for muscle growth and lower RPE seems better for strength. Stopping your sets and reps while they're still moving fast seems to produce better strength gains than keeping going till your bar speed slows down.

https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2020&issue=01000&article=00006&type=Fulltext

 

[Btcowboy]

Interesting stuff here. Cliffnotes is higher RPE seems better for muscle growth and lower RPE seems better for strength. Stopping your sets and reps while they're still moving fast seems to produce better strength gains than keeping going till your bar speed slows down.

https://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2020&issue=01000&article=00006&type=Fulltext

Thanks for posting this. I am going to have to read a few times, but your synopsis makes sense

 

[Perrin Aybara]

Thanks for posting this. I am going to have to read a few times, but your synopsis makes sense

It's pretty sciencey, but seems to line up with what I've been saying for a long time about fast and smooth reps. The barbell velocity tracker devices are like $400. I think I'm gonna pick one up this year at some point. Would be a lot more accurate than just reviewing footage between sets to judge speed like I've been doing.

 

[Btcowboy]

It's pretty sciencey, but seems to line up with what I've been saying for a long time about fast and smooth reps. The barbell velocity tracker devices are like $400. I think I'm gonna pick one up this year at some point. Would be a lot more accurate than just reviewing footage between sets to judge speed like I've been doing.

Well I am starting to understand its not about working at high intensity. I will be working on form and speed and be less worried about piling on the weight. Kind of a tough thing for me to do it seems.

 

[Perrin Aybara]

Well I am starting to understand its not about working at high intensity. I will be working on form and speed and be less worried about piling on the weight. Kind of a tough thing for me to do it seems.

It was for me a few years ago too. All the gym lore you've ever heard your entire life says the opposite is true. Most gym knowledge has bodybuilding roots though.

 

[Worf]

Well I am starting to understand its not about working at high intensity. I will be working on form and speed and be less worried about piling on the weight. Kind of a tough thing for me to do it seems.

I think speed work definitely has a place but it’s not the make or break factor in lifting a certain weight. I like it for bench and dead’s. I also notice with those 2 exercises I can get reps in a very high percentage range. For example I can pull 515-525 for a double, my current deadlift Max is 540. Bench the same thing, 285-295x2 barely hit 305-315. I feel routine speed work is great for sticking points for the raw lifter, accommodating resistance is also helpful. Squats are another story for me, it seems to take me out of my groove and just beat up my knees. My squat 1rm is at least 10% higher that my 2rm, I wonder if there’s something to that?

 

[Btcowboy]

I think speed work definitely has a place but it’s not the make or break factor in lifting a certain weight. I like it for bench and dead’s. I also notice with those 2 exercises I can get reps in a very high percentage range. For example I can pull 515-525 for a double, my current deadlift Max is 540. Bench the same thing, 285-295x2 barely hit 305-315. I feel routine speed work is great for sticking points for the raw lifter, accommodating resistance is also helpful. Squats are another story for me, it seems to take me out of my groove and just beat up my knees. My squat 1rm is at least 10% higher that my 2rm, I wonder if there’s something to that?

Agreed, I hit 455x3 and again for 2 est 1rm at that is over 500 and I couldnt pull 500. I think for me at this point its a change in routine I believe I need. I am missing volume so this takes care of that. The other selling point is bench 3x a week. My bench sucks and believe this will allow me to lift quicker, better form and break through my sticking point. Same for squats but you are right, the doms in my legs and my knees.... lets just say my quads, hams, groin and knees are making themselves very well known to me right now lol.

 

[Btcowboy]

Another thing to add is it allows me to see and test another training method to see how I respond to lower intensity and higher volume. Basing it off my past BB routines I am pretty certain I respond well to volume. My last program, BB was Creeping Death and that was a shit ton of volume and the intensity was up there with the volume as well.

 

[Eman]

It's pretty sciencey, but seems to line up with what I've been saying for a long time about fast and smooth reps. The barbell velocity tracker devices are like $400. I think I'm gonna pick one up this year at some point. Would be a lot more accurate than just reviewing footage between sets to judge speed like I've been doing.

Mike Tuchscherer posts a fair amount of content on bar velocity on his IG. Dude is a powerlifting scientist with all his charts and graphs... The bar speed stuff he posts is pretty interesting. The differences in bar speed over training blocks are down to hundredths of a second differences on his graphs.

 

[Perrin Aybara]

Mike Tuchscherer posts a fair amount of content on bar velocity on his IG. Dude is a powerlifting scientist with all his charts and graphs... The bar speed stuff he posts is pretty interesting. The differences in bar speed over training blocks are down to hundredths of a second differences on his graphs.

I guess I need to start following him on IG. Used to read a lot on his forum, but it's been dead for a long time now.

 

[Worf]

I guess I need to start following him on IG. Used to read a lot on his forum, but it's been dead for a long time now.

He has a podcast too but that’s been dead for a bit too

 

[Perrin Aybara]

He has a podcast too but that’s been dead for a bit too

His forum is populated by bots last I looked. I heard they consider RTS outdated now and train differently.

 

[Worf]

His forum is populated by bots last I looked. I heard they consider RTS outdated now and train differently.

You’re talking about the RPE stuff. I see a lot of powerlifting people using it but I’m not a fan

 

[Perrin Aybara]

You’re talking about the RPE stuff. I see a lot of powerlifting people using it but I’m not a fan

Not so much the RPE itself, just the methods using RPE in the RTS Manual. Load drops and set drops and fatigue percent and other concepts from the book.

I like the idea of using a velocity tracker better than RPE. You'd have concrete numbers rather than just going by feel.

 

[NovaFlex]

Not so much the RPE itself, just the methods using RPE in the RTS Manual. Load drops and set drops and fatigue percent and other concepts from the book.

I like the idea of using a velocity tracker better than RPE. You'd have concrete numbers rather than just going by feel.

That’s an expensive piece of equipment though. It would be awesome to have access to shit like that.

 

[Perrin Aybara]

That’s an expensive piece of equipment though. It would be awesome to have access to shit like that.

$399 isn't too bad. Less than an SSB or deadlift bar.

 

[NovaFlex]

$399 isn't too bad. Less than an SSB or deadlift bar.

That’s true. I guess you’d have to weigh the cost vs reward... If it can add a sizable amount to your total, then why not?

 

[Perrin Aybara]

That’s true. I guess you’d have to weigh the cost vs reward... If it can add a sizable amount to your total, then why not?

At this point I'd pay that for 25lbs on my total. Additional pounds are getting hard to come by.

 

[Worf]

Not so much the RPE itself, just the methods using RPE in the RTS Manual. Load drops and set drops and fatigue percent and other concepts from the book.

I like the idea of using a velocity tracker better than RPE. You'd have concrete numbers rather than just going by feel.

Tuschner (spelling) is a sharp guy when it comes to powerlifting, can’t argue that.

 

[Worf]

At this point I'd pay that for 25lbs on my total. Additional pounds are getting hard to come by.

That’s the thing it’s powerlifting. Past a certain point you can’t buy a total. Louie Simmons used to put a bottle of test and a bench shirt on the bench and say “ this shit doesn’t do the Lifting for you”. Only buy lbs with blood sweat and tears.