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Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

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Old 05-16-2010, 03:04 AM   #11
BRaWNy
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I personally would do lockouts or supramaximal holds (and/or partials or dead-stop reps) mostly first, as something like that can activate the CNS more and can give you potentiation and post-tetanic facilitation*, so you can work after with better performance and heavier weights in the bench.
If I decide to do them, I would do them for that reason and for a few sets (activation-potentiation) or one set (supramaximal hold) in between the sets of regular benching before the heavy weight set (post-tetanic facilitation/potentiation).

But any order to do them can work, there is no right or wrong I think.
You can do them for other reasons, for example like an accesory to bench, or for strength, etc, so the order could be different or don't have to be in the same training day etc.


*I want to note that PTF/PTP doesn't need lockouts or supramaximal holds to take place, it also can occur with regular full ROM reps.
I have tried and noticed that it works in all ways, and in wave sets too.
I also didn't saw loss in strength or performance in the regular exercise after heavy lockouts, partials etc

There are many sources/info you can find about that, from Poliquin, Waterbury, Tony Schwartz and others.
Its mentioned in the Black Book of training secrets by Thibaudeau also, and I have a remark from T.Schwartz, I don't remember where I found it, but I can make it a pdf and upload it here if anyone interested.
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