Fast or Slow Reps for Muscle Growth? | Lifting Tempo | Fundamental Series Ep 6
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- Опубліковано 9 лип 2024
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SOURCES:
Scientific References:
www.ncbi.nlm.nih.gov/pubmed/2...
Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Розваги
This guy is important for Fitness !
Jeff says thanks bro
You cannot only be 5"5 & be important to fitness.
You cannot only be Asian or black and be important to fitness...
Now do you realise how fucking stupid your comment is?
maskedman is jealous because he's a skinny stick
He's churning out quality content left, right and center. All I see is bro science everywhere else.
Thank you for being extremely educational in every single video. I don’t think we thank you enough for all the work that you put into your videos. You are a natural teacher and very enjoyable to learn from.
Alondra Romero Chill he has a girlfriend
@@chillaxer8273 lol thirsty
@@chillaxer8273 things happen and people die
don't worry, UA-cam thanks him with money
@@mike-su1is Also, there is something called as 'Cheating'
I totally agree about the eccentric movements because it allows you to really control the weight and allows me to have more mind muscle connection in my lifts. Love the series Jeff!
Dude, thank you so much for this series. Seriously!
I've been training for somewhat around 2 years now. I've also been feeling insecure and overwhelmed with the whole thing since the start. Every time I tried to inform myself in the internet it just got worse. There's just so much information and opinions and I didn't know what's right, what's wrong, what's important and what not so much. I had no idea what to do. I've just had personal trainers make plans for me every now and then and then followed them. I didn't even know whether they were really working or not, but was scared to modify them because I didn't "understand" them. And when I did modify something, I didn't know how and why to change which things, so I wasn't even sure whether the change was good or not.
A few months ago I found your channel and discovered this series a little later. I think you may have changed my life! (at least a bit)
These videos have been very informative and helpful to me. They were easy to follow and understand and it all made sense. You seem very informed, intelligent, humble and you have a great body. This and the fact that you're so interested in science and take your information from scientific research or back your claims up with it makes you seem very trustworthy!
After watching this series I think I finally know and understand the basics. While watching I also realized that I already know more than I thought, I just wasn't sure whether my "knowledge" was right or not before. But now I feel competent and confident enough to start working out by myself, make and modify my own training routines, listen to my body and experiment without the overwhelming fear of doing something "the wrong way" (turns out I already was doing a lot of things the wrong way anyway, so I can change that now).
I'm excited and motivated to try what I learned!
THANK YOU!!
Man, ditto to all of this. I feel the same way
How’s it going bro?
Wtf ? 😮😮
Read my mind. Went through the same thing
5:40
My last trip to Taco Bell.
LMAO
Mate
I burst out laughing at work because of you.
Well done.
How white are you to get the shits from taco bell
I'm like, "how would this make sense"
**Click time stamp**
HAHAHA
Very well done!
@Jeff Nippard The Fundamental series are my favorite videos. Please continue more. I've attained so much new information that will improve my exercises and strength. Thank you!
I would like to thank Jeff for taking so much efforts and giving so much time to create this fundamental series. This series has cleared almost all of my doubts.🙏🙏🙏
I really appreciate how the suggestions are based on scientific sources.
Did we never get the nutrition video? Still running through the vids on your channel, but I noticed that the playlist stops here.
I don’t comment often but I wanted to definitely thank you for this series. This distilled understanding you are teaching is perfect. Digestible and effective. I know what I am doing now going into the gym with a plan. Thank you.
Just finished this series and feel excited to see everything around here! What an amazing content based on scientific evidence. LOVE IT
This fundamental series has been super helpful for me as somewhat of a beginner. You always give credible information in such a clear way.
BEST...PLAYLIST...EVER.
Been watching you everyday before I workout mate...I'm supposed to workout 4 days a week...but I'm so pumped lately it's been 5 or 6.
I know that goes counter to your advice lol...all is I'm saying is you kick ass and get us all ready to get healthy. thanks for your work mate.
Jeff, I appreciate all your efforts and sharing your knowledge and research! This series its been extremely helpful in many ways. Thanks!!
As a complete beginner to weight training and gym, this series has really broadened my knowledge to these fundamentals and now I don't feel lost and confused. Not gonna lie, your chill vibe and body language and way of explaining really make it so much more interesting and enjoying to watch which in turn helps me take in every word that you say. Other videos I've seen they just seem to sound so aggressive and serious and loud sometimes and I end up losing some of what's being said. I'll definitely be learning a lot more since finding you senpai 🙌🙌
Jeff you are amazing bro. You were born to be a teacher in health/fitness. The most valuable person in the industry for us plebeians.
I love the channel. You and Steph have the best information on exercise on YT I think.
I would love it if you did a video on calisthenics, what the science says about it, and who it would be for based on their fitness goals.
Your videos just keep getting better and better
This series has been amazing. I'm trying to get more serious about my lifting and this has been helpful. I'm definitely going to be purchasing your program. Thank you
These videos are so good!! Way to go Jeff
These fundamentals are seriously informative and most importantly can immediately corrected/adapted into my routines. Wonderful job.
0.5-8 sec produce similar results? Wow, i didn't see that coming. Thank you so much for such a useful info!!
I always thought time under tension was very important . Very helpful video.
@@sixkings7831 Same cause it burns more
@@mikakoivisto6504 apparently the burn means nothing. All that matters is a decent tension with volume. Can kind of confirm that a pump doesn’t seem to actually do anything but who knows. Lol
@@lmdoinraysmom Have u ever been out in public with a good pump? Does wonders!😎
@@bowilliams8643 yeah for ego and temporary
Just watched all the fundamental series!!! Brilliant brilliant!!! Thank you
I really enjoyed this series! Keep up the great work Jeff :)
Keep up this great Content Jeff! Really enjoy watching your videos. Especially the Fundamental Series. Greetings from Germany ;)
Excellent video. Been wondering for a while the meanings behind certain tempos and their benefits from different styles. Nice to see this lecture format.
Thank you, Jeff! I’ve been wondering about tempo and you explained it very clearly. Very helpful. Look forward to your nutrition video! 😍
Thorough quality series! Thanks a huge bunch!
OMG! THAT WHAT I WAS LOOKING FOR!! Thanks Jeff
Best series on bodybuilder fundamentals ! Thanks a ton
This series was very helpful and informative. Jeff is one of the best fitness UA-camrs out there.
Seriously Great Series. I knew these topics by watching a lot of videos. When Knowing about fitness It was much needed. Completed Full Series. Thank You
This series is gold! Thanks
thanks jeff I appreciate that you put the study in the notes!
Had no idea if you go too slow that it would then impact the hypotrophy potential negatively! Awesome video Jeff!
Thanks Jeff. Videos are and have always been extremely informative while still being easy to follow.
Safety/Form: It is correct that proper form involves control of the resistance through the entire range of motion. However, proper form is *not* necessarily a full range of motion, and there are reasons to specifically avoid certain ranges of motion (for both safety and efficiency). Safety is really about one thing: minimizing the *force* involved. Excess force causes injury, but we don't know what that threshold is until we exceed it, which is too late.
As for repetition cadence as relates to *only* increasing muscular size/strength, it doesn't really matter. Stimulus for adaptation in size/strength is based on overload, meaning placing an increased demand on the target musculature. In practice, this is a matter of performing strength training activities to a high degree of *intensity* (muscular output relative to maximum possible muscular output at a given time). When strength training activities are taken to the same level of *intensity* and controlled for equal Time Under Load (this is important!), the results are pretty much the same. The "super slow" repetitions that take 10 seconds or longer (which is really a moderate cadence, not a notably slow one) are not worse for size/strength. The studies done that come to such conclusions make the mistake of comparing cadences based on mechanical work (number of repetitions) rather than Time Under Load, but the ones that standardize on Time Under Load find no appreciable difference. The misunderstanding of mechanical work is a common one, and we'll see this lack of physics knowledge come up again.
As for cadence notation, those of us who have used notations as such don't quite write it that way or with those categorizations. The four phases of a repetition are (in order used in cadence notation): lifting (concentric), transition from lifting to lowering, lowering (eccentric), and transition from lowering to lifting. Understanding these phases is important, as the proper execution of a repetition has specific considerations for all of those phases for every strength training activity.
As for "specific goals," there is only one goal: to increase muscular strength. "Power" is an invalid goal, because muscles do not produce mechanical power, they produce force. There is no such thing as "explosive force", there is just force. Speed of movement is a byproduct of the force applied and the amount of mass, so someone can be "exploding" (contracting as hard as possible) with *very* slow movement. It is a common mistake for people to attempt to use mechanical work/power as metrics of muscular output. This comes from a lack of understanding of physics, which is (unfortunately) very common in the exercise industry. This is reinforced when he says "eliminate momentum." Whenever an object (mass) is in motion, it has momentum, so it cannot be eliminated.
Much of what he is saying is based on the mistaken approach of assuming that the goal of strength training is to lift the weight. Nearly everyone makes this mistake, in assuming the goal is to do something to the weight with your muscles - that is *demonstration* of strength/fitness. *Development* of strength/fitness is doing something to your muscles with the weight.
So what should people actually do?
When I instruct people on performing repetitions, I advocate a general cadence of *no faster* than 4 seconds lifting, 4 seconds lowering, and 2 seconds in transition from lowering to lifting (this phase of a repetition has the greatest risk for injury due to the physics and physiology of that portion of the activity). It is common for people performing proper strength training to use cadences anywhere from 4-10 seconds each for lifting and lowering. These cadences don't make the training more *effective* though, but that is only one of the criteria of proper strength training. Proper strength training also aims to maximize *efficiency* and *safety* , and these criteria are where proper cadences make significant differences.
I can say he's the only person I take advice for gym coaching. It is because he is science and research based, and being a natural body builder. Thank you putting all of that! I personally have benefited a lot from his programs and guidance.
Great breakdown of these concepts! Awesome
Thanks Jeff, that was a wonderful series.
amazing series ill be waiting for the nutrition parts.... for the next 10 years or so.
thank you so much! this serie helped me A LOT to order my mind!!!!!! :)
LOVED THIS SERIES SOOOOOO MUCH GOD THANK YOU!!!
thank you so much for this series, certainly the most importart fitness videos i've seen
Amazing work, buddy!
Can you do a video on triphasic training please ? I heard it's great for increasing 1RM specifically. And it makes you more injury resistent because of the eccentric and isometric phase
Pure intelligence. Great analysis. Thanks so much
This was a really helpful series... I wish I came across this earlier... Instead of talking information as small packets, I got everything and filled the gaps I had no idea existed...
Great info, as usual!
Thank you for doing this fundamental series! I'm a beginner, and without all this info i felt very intimidated about where to start, and if i was on the riggt track.
Enjoy the content and the different series - would be nice to organize these into UA-cam playlist so you could link the entire playlist to expose people to older videos from the beginning.
Ive just started working out and I needed this , I’m 23 and I hadn’t worked out for 5 years cause the first time I started working out I was just 18 well I did work out for 6 months and then I had to give it up because of my long shift work and I couldn’t find the time for it till now , not that I’m so out of shape for I’m 6 ft and just 185 pounds but I’m looking for a new life style now that I have the time for it
Keep up the good work!! And lift baby!
Thank you for making these videos!
Brilliant video mate!!!
Very helpful series! Thanks! What happened to the next episode about nutrition?
This Series 🙌🙌🙌
You need more views man 🔥🔥🔥 so underrated.
Great video, very informative!
Thank you for your educational videos! Would love to see a fundamentals for nutrition too!
great video series
thank @jeff
Great explanation, very informative 🔥
Very informative series. I'm pretty experienced but it still cleared up / made me think about some things I wasn't sure on before.
Experienced you are not .The gut is clearly visible.
This video helped a lot thank you!!!
Jeff cavaliere and now Jeff Nippard. Jeff's are good for UA-cam fitness
Actually usefull info! Thanks
Loved the series Jeff. have you done a similar series for Nutrition and applying it?
If you ever come to Munich i would like to invite you for dinner. Thank you so so much for sharing all your great content. All the best for your future goals :)
thanks for knowledgeable lesson
Fantastic!
Very educational for fitness, keep it up👍
excellent series.
Internet is full of videos on body building but no one simplifies things as you did for a beginner. Love and Respect from India!!
Plz make a video on Breathing Technique and how can we use it to train optimally.
Top stuff Jeff, thank you
4 : 0 4 : 0 might be best for preventing injury. Force = mass x acceleration. So if your going slow you have less acceleration and less force on your joints. Thanks for the informative video 🙂🤙
I think that could be right, but probably even with just 2 or 3 seconds of eccentric, you are slow enough. Also, I think the concentric is not that harmful if you handled the eccentric correctly and are in an optimal position to push (or pull or whatever) so you can be faster. For example, I train in some compound movements with maximal intent on the concentric in order to develop strenght and explosiveness (lifting heavy weights with maximal intent increase power even if the weight is not actually moving fast) but my eccentric is every time at least 2 seconds in order to control it and being in a strong position. If you have like 80%RM or more on your back during a squat, getting ass to grass in just 1 second is too fast, and you're likely going to miss something. If you slow down, you have the time to think about your cues, and you'll find yourself in a strong position in the bottom; from there, you can push as hard as you can because you are tight, with the weight correctly on you feet etc.
You have to get 2 seconds contraction as a general guideline... But If you do Only Free weight exercises then 0 seconds pause is the way... Like Bench, Squat, Barbell Curls. But Supinated grip Lat pulldown, rows, Cable Pushdowns may benefit from 2 seconds contraction as the weight tension is still on to the muslces and not the joints as in most free weight exercises... Still there are exercises with free weights where there can be 2 seconds pause at contraction like Bent over fly, Lateral Raise, etc.
As we have three types of strength, Concentric, Static & Eccentric... The exercises providing Static strength may be beneficial without getting stress at the joints.
You sir are the Einstein of bodybuilding
Watched/listened to one of jeffs more recent videos/podcasts (can’t remember which I heard it from) he cited a paper which showed that a FAST concentric on a bench showed an increase in strength gains compared to a slower one, but with basically identical hypertrophy. Just a little tip ;)
I love your channel man. But at times it’s definitely to advance for me to understand. Keep up the great work!
Loved the Science-applied series, love the Fundamental series as well! About the bench press though, personally I like to squeeze my chest at the top when bench pressing!
Nice bro
Bro I subscribe your channel..keep going...god bless you..I always with you bro..
@@jaiseelhumpty830 If this sentence is for me, man... Thank you!
@Balder van de Vijfeijken I agree, but this is only if the load is very heavy. Try to squeeze with retracted scapula, I believe you will feel it much better.
@Balder van de Vijfeijken I don't know how well developed your chest or your mind muscle connection is. But you can certainly feel the squeeze in chest even with properly retracted shoulder blades. If you're forcing your shoulder blades in without focusing on chest, you're doing excessive tricep work. A good mind muscle connection with chest does makes you feel the squeeze in chest.
Hey Jeff, been watching your vids for quite some time now and I love them! I just wanted to point out you should consider to turn off Auto-Focus on the camera for vids like this one where you use a whiteboard in the main focus. Cheers from Norway!
From study cited:
Findings suggest that training at volitionally very slow durations (>10s per repetition) is inferior from a hypertrophy standpoint, although a lack of controlled studies on the topic makes it difficult to draw definitive conclusions.
Love it.. thx man
you should do a video covering periodization and the differences in periodizing with an emphasis on either strength or on hypertrophy.
great series
Examples were nice !
Hey Jeff! In your fundamental hypertrophy program, why are the main compound movements only thrown in once a week? Is there any reason for this? Also, do you think microloading is effective for the bench press and OHP? Keep up these amazing videos!
Nice sir...effective tips..god bless you
You ARE the freaking best 😍🙏🏾
Thank you bro
Thanks man ☺️
Best series
Jeff, awesome video as always but content such as this might be slightly more engaging if you included some example training clips of executing the technique in the gym. Keep up the great work!
Love your work man.Please bring back the vlog style videos
Jeff says thanks, Currently with him chilling
Lets goo!!!! Hope Hong Kong is treating you well bro !!
Jeff says yeah bro
@NON-POLAR PAUL who?
why are u everywhere
Great vid! May I suggest using a fixed focus on your cam? Keeps slightly switching whenever you move into frame more.
My boy Jeff killing it with the autofocus. Gotta confuse the lens, right babe?
Hi Jeff, im a new subscriber and I love your content. Just out of curiosity, did you ever have any formal education? Keep up the great work!!
Good informations 👏🏻
so the metanalysis stats that there‘s no difference in hypertrophy between 0.5 and 8sec but how did they consider the amount of weight they lifted and how many sets they did. otherwise it isnt really comparable.
so e.g: if i have a overall time under tension for 4sec with 80kg or 40kg for 8sec
how do they relate?
www.researchgate.net/publication/271533635_Effect_of_Repetition_Duration_During_Resistance_Training_on_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis
Please do me a favour and talk about Full body programs. I really need so much information for it. Talk about how should you structure the full body program, its pros and cons, the volume and how should you put the exercises in it. And also it would be great if you do an example of how you would do your full body training split