"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."
This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.
To find out more about McCutcheon and his training, click here.
As I am sure that you have implicitly implied, since the weight in 1. will have to be necessarily greater than that in 2., the exercise device would have to be modified whether it was a barbell or weight machine.
And it wouldn't be the first rep of a set (which means it wouldn't be a single-rep set).
What would the elements of the ultimate rep consist of?
1. Maximum negative load
2. Maximum positive load
3. Static holds
For me, its explosive lifting. For example with landmine rows, "perfect" form granny speed reps with a nice contracted hold dont allow for anywhere near the amount of overload and weighted stretch you get with explosive reps.
With something like deadlifts an ultimate rep is no hitching or back rounding, with a "controlled" eccentric (not accentuated).
With squats or benches, a slow controlled eccentric, slight pause then explosive concentric for me is the ultimate rep.