Powerbuilder program

broli

Well-known member
Ninja Posts: 142
Powerbuilder program
Note: When exercise says “3-count” or “10-count” it means you count to 3 or to 10 when executing it. This is done to slow you down and keep muscle under tension. It’s an important part of the program so don’t skip this step.
When you do the 3-count exercises, like calf raises in day 3, do you count to 3 until you get in the elevated position or until you get back in starting position?
And when doing bicep curls do you count to 3 for each arm right?

Seeing calf raises in day 27 it should be until you get in the elevated position.

In stretching days, e.g. day 2, you do 60 seconds (in total) the exercises with sides and 30 seconds those without sides right?
 
Solution
@broli what @Fremen said. We now have studies that show that the flexion part (concentric tension( of the muscle movement is less important that the extension one (eccentric tension) when it comes to building strength, so you could try counting slowly in some exercises, like bicep curls, on the way down. But either way if you slow it down it will work. And yes, when it is a left side and a right side it is 30 seconds each for a total of 60 seconds.

Fremen

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Shaman from Italy
Posts: 3,676
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
x-count means that from the start of the exercise to the end you count x
x-hold means that having arrived in the hold position you count x
In the stretching exercise you are referring to, you repeat the sequence 2 times, first on one side and then on the other, the last exercise always remains the same.
That's how I interpret it :)
 

Damer

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DAREBEE Team
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@broli what @Fremen said. We now have studies that show that the flexion part (concentric tension( of the muscle movement is less important that the extension one (eccentric tension) when it comes to building strength, so you could try counting slowly in some exercises, like bicep curls, on the way down. But either way if you slow it down it will work. And yes, when it is a left side and a right side it is 30 seconds each for a total of 60 seconds.
 
Solution

Fremen

Well-known member
Shaman from Italy
Posts: 3,676
"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
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