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  1. #1
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    Default 8-1-8 rep timing

    What does 8-1-8 rep timing mean?

  2. #2
    M&S Elite Member MuscleZinIraq's Avatar
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    It means that you take 8 seconds to push the weight to the top and then pause for a second and then 8 seconds to bring the weight back down.
    The only limit in life is yourself!
    So dont set any limits and you will always improve!
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    Just joined M&S Steffattack's Avatar
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    Quote Originally Posted by MuscleZinIraq View Post
    It means that you take 8 seconds to push the weight to the top and then pause for a second and then 8 seconds to bring the weight back down.
    you got it in reverse lol. 8 seconds to lower. pause at the bottom one second. then 8 seconds to lift. dont use it. that is a waste of time.

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    M&S Elite Member MuscleZinIraq's Avatar
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    Quote Originally Posted by Steffattack View Post
    you got it in reverse lol. 8 seconds to lower. pause at the bottom one second. then 8 seconds to lift. dont use it. that is a waste of time.
    Not to sound like an arse, but actually I am correct. It is 8 to raise, squeeze at the top for 1 second and then 8 seconds to lower. I checked other threads and that is exactly what was stated. And it can be effective for the person that uses it correctly. Everybodies body is different and reacts differently to methods of exercises.
    The only limit in life is yourself!
    So dont set any limits and you will always improve!
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    Just joined M&S Steffattack's Avatar
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    yeah... not wanting to sound like im trying to hate on you again, but just checking other threads on this site isnt exactly a lot of sources. the majority of people on here just borrow from each other not going outside and checking other things. so not trying to be mean, but just checking other threads doesnt mean that is right. not to say that i know everything by any means. but sometimes its good to look outside and challenge things. could you use an 8-1-8 in that way? sure i guess. its not what it traditionally has been defined by.

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    Just joined M&S Steffattack's Avatar
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    Default

    Quote Originally Posted by MuscleZinIraq View Post
    And it can be effective for the person that uses it correctly. Everybodies body is different and reacts differently to methods of exercises.
    im not sure how it could be effective. maybe you say it could work because it effectively limites overload? haha. but seriously, if you ever see a program that limits your maximum overload, it is hogwash.

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    M&S Elite Member MuscleZinIraq's Avatar
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    Default

    Everyone has their opinions. But I would trust someone with 20 years experience over someone with 1 or 2.

    Wisdom comes with age! Its all good though.
    The only limit in life is yourself!
    So dont set any limits and you will always improve!
    Current Lifts As of 04 June 2012(actual, not estimated):
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    Exclamation

    Musclez has it right. Slow, one-onethousand, two-onethousand, etc 8 on the way up, then SQUEEZE the muscle at the height of contraction for one second (don't pause, SQUEEZE) then 8 long seconds back down... and don't cheat. You will need to use a lower weight than you might first think so figure one or two workouts to get the right weight to use for these.

    VERY friggin important to squeeze at the top and not just rest. That mind-muscle connection will make all the difference in the world in the results you will see mate.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

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    M&S Elite Member aussie29's Avatar
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    Default

    Quote Originally Posted by Steffattack View Post
    you got it in reverse lol. 8 seconds to lower. pause at the bottom one second. then 8 seconds to lift. dont use it. that is a waste of time.
    steffatack is right!
    look at this !!!!its is written in the side
    Slow (controlled) reps
    Slow reps are all about control and contraction. Using a lighter weight, with a slower movement, for the same number of reps. You should be using a 3-1-3 count. Meaning count “1 one thousand” 3 times on the way down, pause for “1 one thousand” and count “1 one thousand” on the way up. Using slow reps you do the same number of reps as you usually do but your muscles are under strain for a much longer time.

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    Exclamation Kids.

    Bollocks. Sorry Steff and Aussie, but I've been lifting longer than either of you have been alive. You are dead wrong. 8-1-8 timing is EXACTLY as I spelled it out and like Musclez did as well. But don't take my word for it ask Doug or BBaker or Troy or Dave or Shaun or Macca.
    We have the technology, we can rebuild him, make him faster, stronger, better than before...

  11. #11
    Muscle & Strength Boss Damien's Avatar
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    Default

    LOL

    This is what it is:

    8 seconds
    1 second
    8 seconds

    From the beginning of the movement.

    So for example, bicep curl. 8 seconds to curl the weight up. Squeeze for 1 second, 8 seconds to lower it.

    Second example, bench press. 8 seconds to lower the weight, pause for 1 second, 8 seconds to raise the weight back up
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    Default

    Quote Originally Posted by Damien View Post
    LOL

    This is what it is:

    8 seconds
    1 second
    8 seconds

    From the beginning of the movement.

    So for example, bicep curl. 8 seconds to curl the weight up. Squeeze for 1 second, 8 seconds to lower it.

    Second example, bench press. 8 seconds to lower the weight, pause for 1 second, 8 seconds to raise the weight back up
    Haha, I think some people just got confused because some exercises start with the eccentric motion and others the concentric.

  13. #13
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    Quote Originally Posted by Reevet50 View Post
    Haha, I think some people just got confused because some exercises start with the eccentric motion and others the concentric.
    Yeah egggsactly
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  14. #14
    M&S Elite Member aussie29's Avatar
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    so both are right!

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    Quote Originally Posted by Damien View Post
    LOL

    This is what it is:

    8 seconds
    1 second
    8 seconds

    From the beginning of the movement.

    So for example, bicep curl. 8 seconds to curl the weight up. Squeeze for 1 second, 8 seconds to lower it.

    Second example, bench press. 8 seconds to lower the weight, pause for 1 second, 8 seconds to raise the weight back up
    so you are then saying for curls you squeeze after the concentric part of the motion... but for bench you pause at the end of the eccentric part of the motion? two completely different methods if you ask me.

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by Steffattack View Post
    so you are then saying for curls you squeeze after the concentric part of the motion... but for bench you pause at the end of the eccentric part of the motion? two completely different methods if you ask me.
    The rep timing is in question, not the correct exercise technique.
    Doug

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    Default

    I dont understand why the pause would be on the lower end of the bench. Why would you not concentrate the contraction at the top of the movement?

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    Quote Originally Posted by callmejake8604 View Post
    I dont understand why the pause would be on the lower end of the bench. Why would you not concentrate the contraction at the top of the movement?
    The order of operations is this:

    Concentric movement
    Squeeze/Pause
    Eccentric movement

    Bench press is an example where you start in the middle of the order because you start off with the eccentric, then the concentric, squeeze, eccentric, and so on.

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    Quote Originally Posted by callmejake8604 View Post
    I dont understand why the pause would be on the lower end of the bench. Why would you not concentrate the contraction at the top of the movement?
    And how would you contract at the top of that movement?

    Actually if you look at where the contraction, and pauses, fall in both movements above, you will notice they have similarities...for one, the arms are bent at the pause stage, and the biceps are 'contracted' (??)...when the arms are extended on both exercise there is no pause...see the similarity?

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    Quote Originally Posted by Reevet50 View Post
    The order of operations is this:

    Concentric movement
    Squeeze/Pause
    Eccentric movement

    Bench press is an example where you start in the middle of the order because you start off with the eccentric, then the concentric, squeeze, eccentric, and so on.
    Better explanation, and faster fingers than me...

  21. #21
    Regular Poster RoDog's Avatar
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    O.o 8-1-8!! Thats gotta BURNN
    19 y/o
    160 lb
    6'

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    Quote Originally Posted by RoDog View Post
    O.o 8-1-8!! Thats gotta BURNN
    Try 10-0-10 for a push-up, a lot of stress on the old shoulders, but that kinda burns too.

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    lol - Damo's got it here... it depends what exercise you doing!!!
    If your doing lat pulldowns you don't start by pushing up and squeezing at the top do you haha people are explaining 8-1-8 rep timing for specific exercises... and we're all getting confused and angry.. funny to read though!

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    Default

    I'm sorry to take this thread out of the grave but I was reading it and now I don't know if I'm doing right so I'll try to explain what I understand in the most obvious way.

    Bench press: It starts from the top. 8 seconds to move the bar down, squeeze for 1 second and 8 seconds to move the bar up, 8-1-8, right?

    And just to get some basis since it's the first time I workout on 8-1-8 time, do you guys dramaticly lower the weights you use to lift on 1-1-1 workouts when doing 8-1-8?

    I'm feeling like a little girl doing 8-1-8, some exercises I needed to use the collored dumbells, witch weights less then 10kg.

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    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by rng123 View Post
    I'm sorry to take this thread out of the grave but I was reading it and now I don't know if I'm doing right so I'll try to explain what I understand in the most obvious way.

    Bench press: It starts from the top. 8 seconds to move the bar down, squeeze for 1 second and 8 seconds to move the bar up, 8-1-8, right?

    And just to get some basis since it's the first time I workout on 8-1-8 time, do you guys dramaticly lower the weights you use to lift on 1-1-1 workouts when doing 8-1-8?

    I'm feeling like a little girl doing 8-1-8, some exercises I needed to use the collored dumbells, witch weights less then 10kg.
    Using a 8-1-8 rep timing is normally used when cutting for bringing out the striations of the muscle being trained, it is brutal, and yes you normally do have to lower the weight used considerably. Remember it doesnt matter what weight you use, but performing the exercise correctly with the correct rep range.
    Doug

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