Powerbuilder program

[broli]

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?

 

[Fremen]

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]

@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.

 

[broli]

Thanks, one thing only when stretching you repeat the sequence one time only right?
30 seconds + 30 seconds or 60 if there are no sides.

 

[neilarey]

Thanks, one thing only when stretching you repeat the sequence one time only right?
30 seconds + 30 seconds or 60 if there are no sides.

Hi! In this program you only do 30 seconds when there are no sides. And 30 seconds per side. I hope this helps!

 

[CursedChico]

So day 27, https://darebee.com/programs/powerbuilder-program.html?showall=&start=2
at first repeat, 6 exercises for 30 seconds each. At last repeat, 6 exercies for 30 secons each again? It says no side, so it means "at first repeat left, at last repeat right side"? or it means "both sides at both repeat" ?

 

[Fremen]

So day 27, https://darebee.com/programs/powerbuilder-program.html?showall=&start=2
at first repeat, 6 exercises for 30 seconds each. At last repeat, 6 exercies for 30 secons each again? It says no side, so it means "at first repeat left, at last repeat right side"? or it means "both sides at both repeat" ?

First on one side and then on the other, except for the last exercise which does have one side only