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Über Wolfgang Unsöld

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Das Full Speed Device

Posted under: Allgemein, Training

Das Full Speed Device ist ein Trainingstool, das es ermöglicht spezifische Schwachpunkte (engl. sticking points) und sowie spezifische Bereiche eines Bewegungsablauf gezielt zu überladen. Das Full Speed Device besteht aus zwei Pins, die mit Scheiben beladen werden und durch zwei Schlaufen an einer Langhantel befestigt werden. Bei Ablassen wird somit[…]

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  • The Full Speed Device . . This is a new version of the Full Speed Device that I have developed together with @vase7en. It is a great device to overload a specific point and range of an exercise. With the primary goals of getting rid of sticking points in Strength Development and recruiting more fibers in a specific range to stimulate further Hypertrophy . . Compared to more wide spread tools for accommodating resistance likes bands and chains which adjust the resistance curve to a strength curve in a more gradual fashion by adding resistance continously, the #FullSpeedDevice adds resistance abruptly from specific point on . . As shown in this squat video, the bar weighs 100kg with an additional 10kg added by each part of the Full Speed Device which kicks in the top half the range. That means in the bottom two thirds the resistance is 100kg and in top third its 120kg . . This overloads the point half way through the concentric as well as the top half. The two main scenarios where I use it in this setup is first, if some gets consistently stuck in that point in the concentric. And second, if I like to specifically like to overload the top third and recruit & thrash more fibers of the triceps which does its primary work in the benchpress in that range . . Its also excellent for Sportspecific Training as it simulates a scenario were one has to accelerate through an abrupt increase in resistance. When BJJ Black Belt @nicopandabjj competes, every fight starts on the feet, and one of the primary goals is to take the opponent down. First, this is done by accelerating the body to close the distance and once there is contact with the opponent, to accelerate through the opponent to off-balance him, lift him and put him on his back. Similar scenarios happen in many other contact sports such as american football, rugby, wrestling and more . . The Full Speed Device is also an excellent tool to add in more variation and specific stimulus to your and your clients training. That I have been using in the YPSI for 10 years . . Get the Full Speed Device directly from @vase7en or from @perform_better_europe, links in bio
  • Training for Hypertrophy . . There are basically two primary mechanisms of muscular #hypertrophy that need to be stimulated to make the fastest #progress possible. The first is #protein synthesis. The second is glycogen supercompensation. And they need to be stimulated in that order . . Proteinsynthesis comes first. This why we need weights to stimulate muscle growth. Weight creates tension on the muscle. And tension indirectly stimulates protein synthesis. To feed protein synthesis one needs to eat protein, thats why protein consumption is essential for hypertrophy . . Glycogen supercompensation comes second. Muscle growth is a factor of volume. A bigger muscle is a muscle with more volume. Glycogen levels correlate with the volume of the muscle. The more glycogen I can store, the bigger the muscle is. To increase #glycogen levels one needs to eat carbohydrates, thats why carb consumption is essential for hypertrophy . . From a training perspective this translates into two factors: . . First, we need #strength to use loads in training to stimulate protein synthesis. Doing 140kg for 8 reps on the #benchpress will stimulate protein synthesis more than doing 80kg for 8 reps. And before one can do 140kg for 8 reps, one has to be able to do 140kg for 1 rep. To put this in simple terms. "Maximal Strength is the father of Hypertrophy" . . Second, we need training volume. Training 4 hours per week on average will stimulate glycogen supercompensation more than 1 hour per week on average. Training twice a day for 5 days like on a #StrengthandMassHoliday will create even more glycogen supercompensation, which is one reason why a protocol like that works so well . . When you get stuck in a: "How can I put on more muscle?" OR "Why am I not gaining more muscle?“ Look at these 2 factors. To put on hypertrophy, you need to manage these. Conquer these and you ll put on the size you are looking for . . Like @knebelsven whose whole approach on training and nutrition in the last 4 years is based on these two fundamental factors. Which got him to make the biggest improvements of his 18 year training career. Bigger, fuller and leaner than ever before. With plenty of Hypertrophy ✅
  • Two guys - one show. With the @novafights masterminds @petersobotta and @timleidecker in the octagon right after the end of their first #MMA (Mixed Martials Arts) Fight Night that they put together with their new baby Nova Fighting Championship. All of the over 2300 seats were sold out in less than 10 days. The arena was packed and buzzing. Over 50.000 were watching live via online stream. And everyone saw 12 action-packed fights, some submissions, many knockouts. A real success. The universe always rewards the bold.
  • Victory belongs to the most persistent . . Sven has been training for 14 years competing in 12 bodybuilding shows before he started working with me almost 4 years ago. Since then he has put in the work . . The difference between the first and second picture is 3 months and it was the beginning of his preparation for an bodybuilding competition 1,5 years ago. The difference in skinfolds was a sum of 88mm down to 38mm, which equals a lost of over 10% body fat. The third picture is from 10 days ago which was one week out from his first show this year. The picture was taken during a checkup at the YPSI, right before a training session. No dehydration. No carbloading. No photoshop . . The sum of skinfolds in the third picture is 37mm, which is 1mm down from the second picture. And he is 7kg heavier in the third compared to the second picture. That means mathematically he has put on over 7kg of lean mass in the one year between the two . . Another aspect that sticks out is that is #waist got smaller inbetween the second and third picture, as well as a significant change in the optics of the lower abs. On both picture his umbilical skinfold is identical at 3,9mm. Yet, on the third his lower abs are much leaner which shows especailly in the amount of veins that are visible . . One of the major goals of the last year was his #guthealth. Especially eating lots of food his gut bothered him regularly in the past. Placing a huge emphasis on specific #food selection, #prebiotics and #algae in the last year made a signifincant contribution to his #digestion, waistline and lower ab fat . . We also managed to fill out his upper body much more, using the high levels of #maximalstrength he build over over the preceding 2,5 years, with squatting 240kg, deadlifting 280kg and doing single arm DB Scott #Curls with 30kg we focused on alternating #functionalhypertrophy phases with more volume oriented phases utilizing a peri-workout-carb-loading-protocol to maximize glycogen supercompensation. And he grew . . Shoutout to Sven for his love for #training and bodybuilding, and for achieving this level of #transformation, a true one in a million result @knebelsven
  • The Cuban Press . . The Cuban Press is an advanced exercise to strengthen the external rotators of the shoulder, that I use regularly with intermediate and advanced clients. And its not just an exercise to improve rotatorcuff strength and also an excellent assessment of shoulder health and strength . . Improving the Cuban Press will boost performance in almost all excercises and movements that involve the shoulder . . The Cuban Press got his name from Polish #Weightlifting coach Andrzej Kulesza who was the Canadian Weightlifting Head Coach in the 80s. He recognized the shoulder health of his lifters as a primary weak link and his idea was to use a Slow Tempo Snatch with no hip involvement to strengthen the shoulders. Thats also the reason why a Cuban Press executed in with a faster tempo is also often referred to as a Muscle #Snatch. To sell this exercise to his athletes he told them that he has seen Cuban Weightlifters, who were some of the most successful in the world at the time, use this lift to improve their main lifts. Thats how the slow tempo Muscle Snatch got the name Cuban Press . . The execution of the lift is, grab the bar with a snatch grip, first shrug the shoulders, then upright row the bar, then do a rotation with the elbows at or above shoulder height, then press that bar overhead, and this by a reversal in the same order on the way down to complete the lift . . The most common compensation pattern is to drop the elbows during the rotation of the upper arm, turning the rotation into a reverse curl. Keep the elbows up, thats the hardest part and most important part of the exercise . . I use this #exercise for a moderate amount of reps - between 6 and 12 - to maintain excellent movement quality and optimal technique . . To maintain and guide the technique the Cuban Press is only done with a #barbell, not #dumbells . . A prerequisite to add the #CubanPress to a program is to be able to do 8 reps of a Dumbell External Rotation with the elbow on the knee with 10% of the 1RM of the Close Grip BB Flat #Benchpress. Achieve this benchmark first, then add in the Cuban Press to further strengthen the Shoulders - as the important base for a strong Upper Body
  • Bring up weak links . . „A chain is only as strong as its weakest link“ is one of the most important program design principles . . Bringing up the weak link to strengthen the whole chain is key for #progress and #success in any form of #training . . A weak link can be defined from a technique standpoint, for example your knee amortization being a weak link in sprinting performance. Or from a #strength standpoint, the hamstrings being a weak link in the #deadlift. Or from visual standpoint, where certain bodypart like your #arms being less developed than the rest of your body . . The picture shows #IFBB amateur bodybuilder @knebelsven who had been training for over 10 years before he started working with me 3,5 years. As his goal is #bodybuilding which primarily consists of three aspects, first increase hypertrophy, second get as lean as possible, and third to develop a high level of muscular symmetry along the way . . Sven‘s main weak link has been his arms for over 10 years. He tried many classic bodybuilding training systems and common exercises to get them to grow. With very little #results . . Over the last 3,5 years working with me we set 3 main goals for every training block which lasted 3 to 6 months each. And there was only one goal that stayed for the whole 3,5 years. Its was to get those arms to #grow . . We initially started to built maximal strength and functional #hypertrophy in the elbow flexors and extensors, two aspects that he hadn’t adressed in the 10 years prior. And he made great changes over the first 2 years, especially increasing his maximal strength quite a bit, and then we switched to focusing on #functionalhypertrophy alternated with a volume-oriented hypertrophy approach to continue to fill the arms out . . And this picture from yesterdays training sessions at the YPSI clearly shows that Sven has got to a point where is arms are definitely not his weak link anymore . . Now its time to assess and define his new weak links. And then bring those weak links up #simplebutnoteasy