Ray Vincent. slow exercise; quick between exercises

Good combination for those
new to high intensity...
-immediately to next exercise
-do all upper body together
Working on own, could
-do slow set to failure
-strip off some weight
-immediately do drop set
-must go to full failure
[so complete inroad of muscle]
-if can, do another drop set
Over time, one set will do it

Today: go from horizontal push
to row...
How much weight?
-usually fully loaded plus dumb bells
-for slow: just do stack
[starting: reduce weight by 20 to 40%]

On rowing movement, want to
-hold contraction for 1 to 2 seconds
-then slowly return
-avoid elbow lock out
-don't roll shoulders forward
"Keep tension on target muscles"
-lats, rhomboid, traps, delts
-Don't lean back...that takes focus
off of target muscles
-if want lats more: lean back and stay
-keep focused on target lats, etc

"Punish target muscles"
-should look like robot
-nothing else on body moving
-nothing else helping move weight
"getting tougher, stay focused"
-try not to let muscle rest at all
-intense as possible
-keep it slow & smooth
-breathe steadily

"Two or three more"
-"pull....hold...back"
-keep it slow! this is failure
Easier to instruct on a machine
because all skill taken out of it

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