I see. I just figured he'd share his rationale, especially since he self-experimented decades ago and found more than the RDA to be excessive, based on his urine samples.
I'm doing 5-6 reps for 3-4 sets after a single warm up set of 8-10 reps. My cadence is just a one count both ways except for my last set, which I do a one count followed by a three count and then pause before repeating the motion. I usually fail on the last set before hitting 5 reps. I know this is taking more out of me than before because my Fitbit is showing about a 100 more calories burned over the same period of time(50-70 minutes depending on what I'm doing), for the same routines. I know Fitbit is not right on the money for calories, or anything else, but it does,(at least mine does), establish a consistent baseline to work from.
Probably some is occurring because whatever pause between directions is very slight, but there is a pause, at least in my case, but it is certainly not a full counting like I do for those last sets. I think I know what you're saying and I'm not rocking around just slinging weights back and forth, but some momentum is occurring for sure.
Okay. Just as an experiment, during your next workout consider doing a set or two with a lower weight for about 8-10 reps with a cadence of about 3 seconds each way, and with a smooth turn around at either end, at least until you can't do another rep in good form. I'd be curious to know what you think, and how you'd compare the effort with your present format.
I gave this a try this morning with one particular routine, that being incline dumbbell bench. Very tough by comparison to what I usually do. I do think that if I did this on every movement for a full body workout, which is what I'm doing 3 days a week, I'd have to drastically reduce the number of sets for each one.
I found that I like it. And, yeah, it can take the starch out of you. I only do one set of pronated pull-ups, and it takes a good 90 seconds from start to finish to do about 14-15 reps. I then rest a good 3 to 4 minutes before doing a set of supinated chin-ups. And even though chin-ups are easier to do than pull-ups, and despite a 3-4 minute rest before starting them, I can only do about 9-10 reps, in about 60-70 seconds. So the slower sets to failure leave a mark. I like the way that you gradually ratchet to failure, really feeling each step along the way.
