Welcome to ProSource.net! »
SIGN-UP FOR EMAILS
FREE SHIPPING OVER $200!*
*Everyday Flat Rate Shipping $5.95
New Product Showcase
ProSource Brand Products
ProSource Gift Cards
Top 50 Products
Research & Development
Featured Athlete Profiles
ProSource Advisory Board
Free Supplement Encyclopedia
Free VIP E-mails
Deals & Coupons
Deal of the Day
Deal of the Month
Coupons and Promos
Connect with Us
Call Us at 1-800-310-1555
Help and Customer Support
4 Dimension Nutrition
AI Sports Nutrition
All American EFX
Alpha Pro Nutrition
American Body Building
Arnold Schwarzenegger Series
Athletic Edge Nutrition
Barn Dad Nutrition
Beast Sports Nutrition
Chef Jay's Foods
CON-CRET Promera Health
German American Tech / GAT
Gunnar Peterson System
Hair No More
Health From the Sun
Healthy N Fit
Isatori Global Tech
Lenny & Larry's
Millennium Sport Technologies
MuscleTech Essential Series
New Whey Nutrition
NO OPPORTUNITY WASTED
NRG X Labs
Nuts 'N More
PES Physique Enhancing Science
Ronnie Coleman Signature Series
Serious Nutrition Solutions / SNS
Six Star Pro Nutrition
Supreme Protein Inc
Swole Sports Nutrition
Top Secret Nutrition
Books and DVDs
Branch Chain Aminos
Energy and Endurance
Equipment & Apparel
Especially For Men
Especially For Women
Growth Support Formulas
Health and Wellness
Mass and Strength Builders
Multi-Vitamins & Minerals
New Product Showcase
Post-Workout / Muscle Recovery
Protein & Energy Bars
RTD (Ready to Drink) Formulas
All supplement brands listed A-Z
Products listed by product type.
Top Rated Products
Best in Class
Top products that hold the coveted "Best in Class" awards
Top 50 Supplements
ProSource.net's top selling products
Exclusive Deals and Sales
Deal of the Day
Every day a single top-brand supplement is featured at extreme savings.
Deal of the Month
Each month a single top-brand product is featured at extreme savings.
Coupon codes and sale items, up to an additional 60% off already low prices!
FREE SUPPLEMENT CATALOG HERE >>
Articles by ProSource
By Josh Bryant, MFS, CSCS, PES | Jul 9, 2014
Maximize Workout Productivity With
Compensatory Acceleration Training (CAT)
for a chance to win
Think back to high school physics class, where you learned that force equals mass times acceleration. Many lessons learned in school have no real world application; if you are serious about getting stronger or more muscular, this certainly is an exception.
Two people with virtually the same genetic blueprint can do the exact same training routine and get totally different results.
"The secret" is in how each person performs the reps in training. Think about it, if the mass is the amount of weight being lifted, the acceleration is how fast the weight is being lifted.
, one has to continually produce more force. The simplest method is to lift heavier weights. But you have to keep in mind that increasing a lift's maximum poundage by five pounds a week for one year would be a gain of 260 pounds in that year. The current world record in the bench press is 722 pounds, so if one bench presses just the bar now, within three years that record will be smashed by over 100 pounds.
Not very realistic. Thankfully, we have a high-force alternative in Compensatory Acceleration Training (CAT).
Two people can lift the exact same amount of weight each session but if one continually does so with more force, greater adaptive overload, better strength gains will result.
If you wish to move big weights, you need to have the intention of moving the barbell as fast as possible on compound movements. I call this "movement intention."
Lifting lighter weights fast provides many of the benefits of training heavy. Unsurprisingly, lifting heavy weights with intent to move them fast
builds explosive strength
. Ultimately, your body will adapt to the intent of your CNS to move weight explosively.
To summarize, if the weight you are lifting is ultra-heavy and the barbell moves slowly BUT you intend to move it fast, you will get the desired training effect and adaptation.
Performing full squats is most demanding at the bottom of the rep. Iron-game neophytes believe that once they reach the half way point, they can cash in on the improvement in leverage and positional strength to coast through the rep until lockout. Wrong!
With improved leverage at the half squat position, you want to COMPENSATE by moving the weight faster; this is Compensatory Acceleration Training (CAT).
The training benefit of CAT is it forces your muscles to produce maximal force through the entire ROM.
Think this sounds dangerous?
Dr. Fred Hatfield, the innovator of the CAT method says, "Slamming a weight to the end point in the range of motion certainly would cause injury. The 'learning curve' involved in slowing the movement down just before lockout is very small. Anyone can learn how to do it on the first try."
For your next workout, say that you are full squatting four sets of five reps, using the same weight each set. Most folks start each squat rep explosively out of the hole, but coast to the finish. Here is a typical scenario.
No squats were heavy enough to stimulate any overload. That is a zero percent efficiency rating.
The bottom half of the last rep required enough intensity for overload, which is a 10 percent efficiency rating.
The bottom half of the last two reps provided overload, that is a 20 percent efficiency rating.
The bottom half of all five reps produced overload. That is two and a half, still a 50 percent efficiency rating.
The workout was 20 total repetitions; only eight halves produced overload or helped you get stronger. This equates to a 20 percent efficiency rating. That sucks! Try telling your boss that you're 20 percent efficient and you'll soon be unemployed.
Over weeks, months and years, two people on the exact same program will get totally different results. One a pit-bull and the other a poodle.
If all 20 reps were squatted with maximal force, you'd be much stronger over time. Force equals mass X acceleration. Lifting lighter weights in CAT style enable you to produce maximal force with less strain on your CNS.
Numerous studies confirm the efficiency of Compensatory Acceleration Training on a wide array of subjects. This article could be a doctrinal dissertation if I included them all.
The guidelines I will give you are a blend of researched-based conclusions, anecdotes and speculative science (i.e. drawing broad assumptions off existing literature).
Control the negative portion of the rep, explode the positive
More sets, fewer reps (think 8 sets of 3 rather than 3 sets of 8)
Use on compound movements (presses, pulls, squats, rows)
Perform all heavy work sets in this manner (unless specifically opting for tempo training)
Never sacrifice technique for speed
Never sacrifice tightness for speed
I recommend this type of training for compound movements. However, one research study recently touted the benefits of bicep curls performed in this manner.
for a chance to win
CAT Training is all about focus. Focus and intensity. So you'll want to bring your "A" game to the floor with some pre-workout
AndroFury from BioQuest
. AndroFury contains an advanced complex of energy maximizing catalysts AND it will jack up your T levels with a protodioscin-rich botanical super compound that represents the cutting -edge of natural test-boosting science. And for after your workout? Stop catabolism in its tracks with the highly anabolic, anti-catabolic mass builder
Aminodrol from ProSource
Often in the iron game, necessity proves to be the mother of invention. Compensatory Acceleration Training is no exception.
World record setting powerlifter, Fred Hatfield, in the 1980s did not want to have to handle world record poundage week in and week out. Approaching nearly 50 years old then, Hatfield needed to find a high force alternative and voila, he devised Compensatory Acceleration Training (CAT).
Every workout counts, every set counts, every rep counts. Your progress is accumulation of what you day in and day out. To maximize these factors, you have to train in a CAT style.â€¨
Other Articles You May Be Interested In
4 Moves for a Massive Chest
Raise Those Pecs By Thinking Outside the Standard Bench Press
Super Muscle Building Hybrid
Combining Drop Sets, Rest-Pause Methods, and the Weider "Cheat" Principle to Spur Growth
Not For The Faint of Heart
Polish Your Physique to Perfection with Peripheral Heart Action Training!
LEAVE A COMMENT
The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
Return to Top
Report Site Errors
Click Here for Important Safety Information
More Ways to Score Deals & Discounts
FREE Catalog by Mail
FREE Catalog Online
Sign Up for VIP E-mails
Find us on Facebook
Follow us on Twitter
Shop Us on Your Mobile Phone
Terms & Conditions
New Product Showcase
Order Tracking & Order History
Ask the Experts
Best Discounted Bodybuilding and Nutritional Supplements!
Hot Muscle Building Supplements
BSN NO Xplode
Hot Fat Loss Supplements
100% Whey Gold Standard
Nutrex Lipo 6
Supplement Discounts & Coupons
Gaspari Superpump MAX
CytoSport Muscle Milk
Hot Selling Brands
ProSource.net - Lowest Price Bodybuilding and Nutrition Supplements!
ProSource, 2231 Landmark Place, Manasquan, NJ 08736
Contact Customer Service