ULTRA SLOW MUSCLE BUILDING REP..QUASI-ISOMETRIC (QI)
QUASI ISOMETRIC TRAINING or 'SUPER SLOW REP'.
What is a quasi-isometric (QI) contraction? It's moving so slowly that the movement is almost imperceptible. When you perform an isometric movement, you lock yourself into a specific joint angle without moving. In a quasi-isometric movement you include the entire range of motion, though both partial and full ranges of motions. Basically a QI, is a SUPER SLOW MOTION movement from top to bottom (concentric to eccentric)What Makes It WORK?
QI gives you both Time Under Tension and Nerve Strength in the full range of motion. That means, you destroy sticking points. Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It's neurological control that develops inter and intra-muscular control. Your muscles are useless without neurological control and your movements will not be skilled if you don't build inter and intra-muscular skill. Inter-muscular coordination refers to coordination of what muscle fibers to use inside the muscle itself. Intra-muscular coordination refers to how well you use multiple muscles to create movement (skill). QI develops both inter and intra-muscular control while eliminating weak points in the range of motion.
Russian martial arts instructor Martin Wheeler has said that when we move quickly we're losing the majority of the training value. Letting the weight drop quickly for instance means that it's not under our control, except in the small portion of the range of motion where we lower the weight. You MUST develop strength through the full range of motion. QI will help you to safely and rapidly stop and/or change direction with high precision because of its inter/intra-muscular coordination role.
You want the entire rep to last 30-60 seconds. 1 or 2 reps is all you need to do as a opener or closer for that bodypart.
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