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3 repetitions (5/5 cadence) 30 second rest 3 repetitions (5/5 cadence) 30 second rest 1 repetition at a slow 10/5 cadence followed by... 8 top partials + 1 forced
3 repetitions (5/5 cadence) 40 second rest 4 repetitions (3/4 cadence) 0 second rest 4 negatives, followed by 10-second static hold at bottom
3 repetitions (5/5 cadence) 60 second rest 8 repetitions (3/3 cadence) 0 second rest 2 forced, followed by 1 set of pec decks x 5 reps
At first glance there appears to be no resemblance among three examples, with each consisting of various loads, reducing or maintaining same weight and tension times, allowing for different levels of recovery and metabolic demands, etc., in order to accommodate various prescriptions.
Obviously a thirty-second rest is much different from a 40- or 60-second rest, or if a trainee implements near-zero rest. The magnitude of necessary weight reduction to complete a further 3 repetitions in a similar style, for example, will be much greater with a few seconds rest only than if preceded by a recovery break of 60 seconds. Repetition cadence can also have a bearing on performance and demands; a slower cadence makes it more challenging to complete a particular number of repetitions (consider lifting 100 pounds in one second as opposed to five or ten seconds). The altered mental and physical energy reserved for remainder of workout after first set, second set, and so on, must be considered.
However, close examination discloses that each example initially consists of 3 repetitions, all performed in an identical manner of 5 seconds up and 5 seconds down (for 30 seconds total); and that is benchmark – a biomarker buried within a realm of chaos. An increase in load under same conditions would conclude an improvement in lifting ability or function. Thereafter, trainee is free to be inventive and spontaneous for remainder of workout for that muscle group. This is but one example of how a person can apply Chaos Training‘, limited by one’s imagination.
Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributor author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com. Visit his site at www.ExerciseCertification.com for more free articles and offers.