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Thread: 2-1-2 cadence

  1. #11
    green is offline Member
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    Thanks Dennis. That's how I understood it too. There should be no reason to go faster than 2-1-2 seconds, or very very slow like 5 seconds up or down.

    The metronome isn't necessary. But if it helps, by all means use it. After couple of weeks you probably don't feel the need for it anymore.

    Sent from my HTC One X using Tapatalk 2

  2. #12
    green is offline Member
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    Double post, sorry!
    Last edited by green; 06-29-2012 at 10:39 AM.

  3. #13
    Cal. is offline Member
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    Quote Originally Posted by ad5ly View Post
    ... Being close is good enough.
    ... With a little practice you can get the timing down in your head while doing the moves. When the reps begin to get a little tough slow it down. ...
    Easier said than done (IMO).

    I've observed people conscientiously counting out the seconds for their reps. It's amazing how four seconds can get condensed into one towards the end of a set.

    Quote Originally Posted by ad5ly View Post
    ... Make a concerted effort to ensure that you are not rushing it when fatigued. ...
    Again - easier said than done.

    I'll always trust myself to do a good strict workout. And due to that my trusty metronome is generally always in use.

    Just my two cents guys.

  4. #14
    Anonymous37 is offline Junior Member
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    Quote Originally Posted by dkennedy1001 View Post
    On another note, I did the 3x25 knee tucks last night. My abs feel ok this morning but my hips on both sides feels a bit tighter than usual. Is this a desired outcome or was I doing them wrong? Felt like I was doing them right but maybe at the wrong tempo.
    If you're anything like me, your hip flexors are going to get severely worked by the first exercise in the leg raises series, much more so than your abs. I certainly found that my hips were sore afterwards.

    Paul Wade tends to be dismissive of stretching, saying that you stretch out the muscles in use while doing the exercise. I haven't found this to be true of serious work in any of the series, but the first exercise in leg raises is absolutely a case where this isn't true. I stretched out my hip flexors (do a Google Image search for "hip flexor stretch") after each set, because when I didn't, I couldn't bring my knees anywhere near my chest in the later sets.

  5. #15
    Chris F. is offline Senior Member
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    Big big fan of the metronome! I know for myself that I'd never remain honest without it.

    As for the pushups, it is one of the exercises that is 2-1-2 and NO PAUSE at the top. This makes this exercise even more of a right bastard ;-)

    I believ the squat is the only other one where you don't pause at the top although I could be mistaken. The other movements give you a pause top and bottom of movement so they are 2-1-2-1.

    And yeah,mthe hip flexors take a beating on the tucks ;-)

  6. #16
    dkennedy1001 is offline Member
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    Quote Originally Posted by Anonymous37 View Post
    Paul Wade tends to be dismissive of stretching, saying that you stretch out the muscles in use while doing the exercise. I haven't found this to be true of serious work in any of the series, but the first exercise in leg raises is absolutely a case where this isn't true. I stretched out my hip flexors (do a Google Image search for "hip flexor stretch") after each set, because when I didn't, I couldn't bring my knees anywhere near my chest in the later sets.
    Good tip Anonymous37 I will certainly try to stretch between sets and also maybe after the sets are complete. I definitely have a lot of tightness today in my upper legs. Basically located in the area where my hands would go into my jeans pockets would be the best place to describe where I am tight and I'm guessing this is my hip flexors. Abs are perfectly fine, I'll soldier on though.

  7. #17
    dkennedy1001 is offline Member
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    Quote Originally Posted by Cal. View Post
    Easier said than done (IMO).

    I've observed people conscientiously counting out the seconds for their reps. It's amazing how four seconds can get condensed into one towards the end of a set.
    I could certainly see how this could happen to me nearer the end of a set so I would agree.

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