Tried this with OAC negative similar way you showed to do assisted feet assisted chin ups with accommodating resistance on the way down got me a concentric. But your are true of your words of your philosophy train less often make gains in less time
Thank you! And no problem! We have variations for that on basically everything! If you have a partner or not! We have found it’s one of the best ways to gain big with small time! Hope it helps you! 💪
Great video Philip and Martina! As it dawned on me that I hadn't secured a lockdown bae for accommodating resistance training I was glad to see there was a solution for us lonely souls, hope to see more videos soon!
Aw thanks Dan!! That's exactly why we came out with this video actually. We wanted to make sure other people who don't have their own "bae" can still use accommodating resistance!
@@MindfulMover Definitely Yes, you have a lot of interesting facts to say and to teach in the fitness industry. Un saludo, os sigo desde Madrid (España-Spain), sigue mejorando tu español Phillip sois los mejores, saludos a los dos.
Felicitaciones millones de Felicitaciones!!!!! Jovenes me alegra de sobre manera y estoy orgulloso de ustedes!!!! Sigan adelante siempre para ganar el pan de cada día!!!! Besos y abrazos!!!!
Whoa this is crazy…I was always wondering when are you going to get back on youtube bro! I've been using your methods & approach within my training during quarantine, and I feel stronger in my injured areas and leaner! So Thank you! It's funny cause I just published my first youtube video TODAY to expose my training and some of your research. Crazy Timing. I'm also curious if your going to post "sucker coaches/training" in a youtube format!!?? I follow Shredded Sports Science and I do get kick out of the England humor but we need someone from the US in the space to bring us laughs and education too! Nice vid!
Thank you so much, Cedric! And I am happy you like it and it is working for you! Hehe we have a LOT planned for this channel. I’m excited to show it all in time. For now, it’s probably going to be explaining what we do but then after that, we will get into all those things like the sucker feelings that hold us back from the gains!
would pausing at different points of the movement have the same effect? if you are weaker at the top of the pullup, implementing a 3s pause at the top and then a slow negative between the top and 90 degree portion would exponentially tax that upper portion of the move.
It’s a good tool but it wouldn’t be necessarily Accommodating Resistance unless you can’t do a pull-up yet and got assistance on the way up. Something you COULD do is do a Pull-Up and HOLD the top. Then, shift more weight toward one hand and pause at the top, middle, and bottom. Then repeat on the other side. That would let you hit a heavier load on those isometrics than you could go up with :D
Nice video Phil, hoping for more content already! nice see you on youtube gonna hit a bigger audience for sure. One problem ive been facing with ar oac and i would like to know your take on it, is that after the hard concentric, my eccentric its shit its like ive wasted all my energy trying to help as little as possible and my eccentric its crap, i was wondering IF i could do only the eccentrics/negatives since i will able to do it better with more engery and still achieve it the oac goal?
Thanks Iago! Oh that's a GREAT question! I'd alternate it on the workouts. Some workouts, start with the concentric and use that minimal assistance because that is important too! Other workouts, start with overloading a REALLY heavy eccentric and focus just on that! Using enough load that it DRAGS you down and you try to resist it!
Mindful Mover that was basically what i was thinking prioritize both in different workouts so each get their max benefits from it without interfering with other
@@tstreino I would definitely implement that. Other part is don't sweat it too much. The part you work on first is going to make the most gains but if you AR it properly, both sides will go up.
Hey Phil, never thought of the 'the first part of a chin up a newbie gets is the eccentric', what program do you use to edit your videos? Keep up the great work, Todd (p2p coaching)
So I like the whole AR system but when I work on the OAC while using a mixed grip position and properly maintaining full ROM, I seem to only do 3-5 reps and I’ll be fatigued, and I’m wondering are these few reps enough?
Yes. Keep in mind that if you are making the concentric and the eccentric both maximally hard, your 3-5 reps “count” for more than a “normal” rep. Normal reps are usually easier at certain points and harder at others. These are a grind the entire way through ;)
how many reps and sets would you recommend when it comes to oac for example ? I usually do around 5x5 or 4x4 with an rpe of 8 or 9 and afterwards to either 2x8 or 3x8 of rpe 9 to get at least 40 reps in per arm. but when doing AR reps I do think I would have to make longer rest periods and at the same time I'm not sure how many reps I should aim for. HELP I'm scared to lose my gains.
Phil and Martina are on the RUclips gains train! WOOP WOOP! 🚂
Yess we are!! Happy to finally be on here haha :D Thanks Jake!
Mindful Mover glad I just happened to check today, been waiting for this moment!
Tried this with OAC negative similar way you showed to do assisted feet assisted chin ups with accommodating resistance on the way down got me a concentric. But your are true of your words of your philosophy train less often make gains in less time
Happy you found it worked! If you train with high quality, you don't need a lot of work to get aboard the Gain Train! Enjoy the new gains!
@@MindfulMover How many rest days for OAC/OAP work would you recommend for getting stronger session to session
Genius! Never heard anyone else talk about it but it makes so much sense and thanks for showing a way to do it for people who're alone!
Thank you! And no problem! We have variations for that on basically everything! If you have a partner or not! We have found it’s one of the best ways to gain big with small time! Hope it helps you! 💪
Great video Philip and Martina! As it dawned on me that I hadn't secured a lockdown bae for accommodating resistance training I was glad to see there was a solution for us lonely souls, hope to see more videos soon!
Aw thanks Dan!! That's exactly why we came out with this video actually. We wanted to make sure other people who don't have their own "bae" can still use accommodating resistance!
Yessssssss, best tips in long vids not short insta vids 💪😊
Hahah you prefer this over IG?! :D
@@MindfulMover Definitely Yes, you have a lot of interesting facts to say and to teach in the fitness industry. Un saludo, os sigo desde Madrid (España-Spain), sigue mejorando tu español Phillip sois los mejores, saludos a los dos.
@@ismayello1995 Gracias Ismael! Siempre tratando de mejor...no solamente con "fitness" pero tambien con espanol y otras cosas mas!!!
Great to see you on RUclips!
Thank you! We are excited to put out some great content on here!
Love this video Phil & Martina!
Thank you Aaron!! :D We had a lot of fun making this video!
Cool, Phil & Martina! Thanks for all the useful and efficient tips! 💪☺️
Thank you Petr! Martina says she really happy you liked it and we both hope you are ready for more!
Appreciate the helpful and clear breakdown!
So happy it could help! Hope it gets you gaining more with less!
This video is so cool! You guys are the best!
Thank you! Looking forward to our podcast together soon!
Felicitaciones millones de Felicitaciones!!!!! Jovenes me alegra de sobre manera y estoy orgulloso de ustedes!!!! Sigan adelante siempre para ganar el pan de cada día!!!! Besos y abrazos!!!!
Whoa this is crazy…I was always wondering when are you going to get back on youtube bro! I've been using your methods & approach within my training during quarantine, and I feel stronger in my injured areas and leaner! So Thank you! It's funny cause I just published my first youtube video TODAY to expose my training and some of your research. Crazy Timing. I'm also curious if your going to post "sucker coaches/training" in a youtube format!!?? I follow Shredded Sports Science and I do get kick out of the England humor but we need someone from the US in the space to bring us laughs and education too!
Nice vid!
Thank you so much, Cedric! And I am happy you like it and it is working for you! Hehe we have a LOT planned for this channel. I’m excited to show it all in time. For now, it’s probably going to be explaining what we do but then after that, we will get into all those things like the sucker feelings that hold us back from the gains!
Mindful Mover awesome I look forward to it!
Nice!! ☺
Thank you Saeir! Good to see you on here :D
Top!!
Thank you!!!!
would pausing at different points of the movement have the same effect? if you are weaker at the top of the pullup, implementing a 3s pause at the top and then a slow negative between the top and 90 degree portion would exponentially tax that upper portion of the move.
It’s a good tool but it wouldn’t be necessarily Accommodating Resistance unless you can’t do a pull-up yet and got assistance on the way up. Something you COULD do is do a Pull-Up and HOLD the top. Then, shift more weight toward one hand and pause at the top, middle, and bottom. Then repeat on the other side. That would let you hit a heavier load on those isometrics than you could go up with :D
Insane back dude
Nice video Phil, hoping for more content already! nice see you on youtube gonna hit a bigger audience for sure. One problem ive been facing with ar oac and i would like to know your take on it, is that after the hard concentric, my eccentric its shit its like ive wasted all my energy trying to help as little as possible and my eccentric its crap, i was wondering IF i could do only the eccentrics/negatives since i will able to do it better with more engery and still achieve it the oac goal?
Thanks Iago! Oh that's a GREAT question! I'd alternate it on the workouts. Some workouts, start with the concentric and use that minimal assistance because that is important too! Other workouts, start with overloading a REALLY heavy eccentric and focus just on that! Using enough load that it DRAGS you down and you try to resist it!
Mindful Mover that was basically what i was thinking prioritize both in different workouts so each get their max benefits from it without interfering with other
@@tstreino I would definitely implement that. Other part is don't sweat it too much. The part you work on first is going to make the most gains but if you AR it properly, both sides will go up.
Mindful Mover sure! thanks for answering
I have the same problem. What do you think about making OAC eccentrics with weight?
Hey Phil, never thought of the 'the first part of a chin up a newbie gets is the eccentric', what program do you use to edit your videos? Keep up the great work, Todd (p2p coaching)
Thanks, Todd! I appreciate it! And we use Final Cut Pro. And by we, I mean Martina. 😂. This wouldn't be possible without her.
So I like the whole AR system but when I work on the OAC while using a mixed grip position and properly maintaining full ROM, I seem to only do 3-5 reps and I’ll be fatigued, and I’m wondering are these few reps enough?
Yes. Keep in mind that if you are making the concentric and the eccentric both maximally hard, your 3-5 reps “count” for more than a “normal” rep. Normal reps are usually easier at certain points and harder at others. These are a grind the entire way through ;)
How many times should I train in a week?
If you are going to use Accommodating Resistance like we showed in this video, probably 1 to 2 times a week at most. It takes a while to recover from.
Alright thanks,Can I still do this kind of training even if I'm working on night shifts? 8pm-5am.
Yato If you can train during the day, that MIGHT be better for circadian rhythm according to some research but if not, do it when you can. :D
bro doing this method are you 1 repping each set?
You can! There are LOTS of different ways to use this concept! Doesn't have to be one rep but it can be! :D
how many reps and sets would you recommend when it comes to oac for example ? I usually do around 5x5 or 4x4 with an rpe of 8 or 9 and afterwards to either 2x8 or 3x8 of rpe 9 to get at least 40 reps in per arm. but when doing AR reps I do think I would have to make longer rest periods and at the same time I'm not sure how many reps I should aim for. HELP I'm scared to lose my gains.
I would very much like to know how this technique affects how many sets and reps I should be doing as well.
Yo thanks so much for breaking this down.