Ciaran Doyle That's yet again just an alternate method of repping, which contributes nothing to gaining strength. Maximum time under tension is only recommended for bodybuilders, because it only builds hypertrophy.
As someone with some previous shoulder issues, I'd say the most important part of going slowly & controlled on the negative portion is reduced risk of injury. Keeping your muscles doing the work as you come down means less pressure on your joints, vs. just letting gravity take over & having your body weight slam down on them.
I was about to write this same comment. I have a shoulder injury (That still hurts, after 5 years) because when i was 19 i tried egobenching 100kgs too soon. Anyways, i dont really do 5 second eccentrics, but yes i do 2-3. Enough to feel in control.
For hypertrophy and safety...I like a slow eccentric speed. By lowering the weight slowly, you are in more control (can keep continuous tension on the muscle) and can decelerate the weight safely at the transformation point to change direction.
I like slow reps because it always feels like I'm hitting the muscle I'm trying to hit when I hit my reps quickly sometimes I feel like the momentum spreads the movement to other muscle groups instead of the one I'm trying to focus on but yeah always go heavy and till you can't squeeze out another rep
Austin Adkins He means, I think, that if you're aiming for a goal movement of per say 8 reps, per his example, that if you're strugglingfor 6 reps and CANNOT make it to 8 on a conventional/typical movement method to proper proportion the weight distribution to the synonymous muscles unused or angularity to help completely work the muscle within the RoM. Such as when doing lat pulls if you reach your 6th rep and lock out, you could (if maintaining that weight is desired rather than drop sets) lean back and use some of your weight or add your thumb in (if back isolated) to counter a small portion of the load while finishing the set. He is not saying do this everytime nor to use momentum to finish the set for you.
Typically bodybuilders will recommend doing a slower, controlled eccentric movement, mixed with an explosive upwards movement. This allows you to control the rep and get your twitch muscles activated. That being said, if your stabilizer muscles arent up to the challenge, and youre shaking like a leaf, then the weight is too heavy. Stay safe! 👍
You are absolutely right. The biggest problem I have with the videos from this channel is that he never seems to give a definite answer in the end, even asking the viewer at the end what they think is better as if everything he just said was just a suggestion
And if you’re lifting too heavy you are breaking form, and if you’re breaking good form, you are losing gains. Hard gainer here, realizing this changed me.
@@deskmat9874it really depends on what you’re going for. Using all encompassing word like “better” is taboo. It really depends on what your goals are. And if working out the “better” way burns you out, and you stop all together, was it really better for you to lift that way in the end? Having caveats to conclusive evidence is wise because you can see multiple outcomes whereas the fool would say this is the only way to lift, it’s the best! Words like the fool’s are evidential of a narrow mind.
you can't be "fast" on the positive portion of the movement, if you are fast then the weight you are using isn't heavy so you should drop it and take a heavier weight.
I don't think that all of the viewers will even understand what was said in the video so let me explain : Don't lower the weight, keep the weight as it is as long as you have good form and mind muscle connection. Now what you need to do is to lift regularly at the positive portion of the movement, BUT make sure you keep the negative portion of the movement SLOW AND CONTROLLED because you are simply stronger in the negative portion of the movement than you are at the positive portion of the movement. This will insure more muscle growth.
Yup A quick positive breaks down type II fibers and slow negatives break down type I fibers = more overall muscle growth and strength given proper nutrition and adequate rest
Nozomi-Chan right ? So for a example a tempo of 1-0-3-0 for bicep curls is ideal for what you’re saying right ? And to an extent you can take this exact tempo in almost every other workout and still get the most of the two worlds!? ( positive and negative )
I did as PlayStationPlayThrough suggested and searched on PubMed under the terms 'eccentric velocity hypertrophy' (limited to humans) and a quick scan of the results confirmed what he/she stated - fast is better for hypertrophy.
Here. Your muscles tear apart and get rebuilt. That’s how they grow. But when you introduce tut (time under tension) or slower reps you rip apart those muscles in a more efficient manner making it easier to get more muscle mass.
Exactly, this has been avoided in this video. The key is proper form and correctly warming up, which we must take care while weight training. Always put your ego behind before entering the gym.
Dr. Hubberman has an episode with jeff cavilier that discuses this topic at great length. Tldr science says lift explosivly and maintain time under tension for 4-5 seconds as you slowly lower. Its the absolute best of both worlds and your gainz will blow up
TheGreatslyfer I am currently finishing up my bachelor's in exercise science on top of painstakingly researching and self experimenting different modalities of bodybuilding principles. This video series is about as accurate as I've come across.
Not necessarily, when you lower the weight fast you have to recruit huge amount of muscle fibres in order to slow that weight down at speed and then reverse the movement quickly.
to summarise it doesn't matter if you're fast or slow it all depends on the amount of reps you do, or depending on the maximum reps your muscles will fail like the ones you feel lost of strength my favourite part of workout ngl. I'm still learning things and new to it I'm thankful for these free informations online, I'm too shy to go to the gym and ask for workout lessons.
These videos are really awesome and informative. I love how it is just illustrations backed with scientific facts covering both sides of the argument rather than a biased egoic bodybuilder proclaiming that their method is the only method. Keep up the fantastic work!
TUT (Time Under Tension) is very important imrpoves strength and muscle hypertrophy which is what you want. You don’t need to go slow on the way down and explode on the way up but instead stay at the same tempo and slow when training for bodybuilding and hypertrophy.
Just to add to this. I typically recommend the 3x1x3 rep pace for those starting out. It helps in building that mind body connection. It allows one to feel the muscle a particular exercise is working while helping to improve form. Once form is established, I will typically go to 1x1x3. That means blasting heavy weight up, stabilizing at the top, then slowly lowering. Everyone has a different opinion. At the end of the day, weight outside of the norm plus calories will lead to the gains or decreases people want to see.
the essence is to mix it up,, whichever way you are getting used to and getting comfortable with. stop going further change it. if you are used to lifting slow shock your muscles with one day changing it all to a faster workout session and that is what build your muscles up. it's the shock that builds it up...
This is interesting. I don't know if it makes sense, but I concluded on doing fast reps to engage fast-twitch fibers, and then as the muscle gets fatigued reps slow down automatically engaging slow-twitch fibers and finally fatiguing all of the fiber types. Also, I've read "Fast-twitch fibers can also recruit slow-twitch fibers: endurance training at high-intensity intervals can be effective in improving aerobic power".
It doesn’t really like work like this since fast twitch muscle fibers aren’t engaged or disengaged depending on your tempo . But more so depending on what rep range you’re doing to true failure, aka the intensity of your lifts. For example if you’re doing a 1RM then you’d be using your fast twitch muscle fibers. However if you’re doing 50 reps of a given exercise you’ll obviously be using slow twitch ones. So I guess in a way you’re kinda correct but I’d say it’s more so dependent on what rep range you’re working in. Since certain fibers are engaged under certain intensities.
@@NicoBearon So for further clarification, if somebody wants to engage both fiber types in an exercise, would it make sense to start with a heavier weight set in which you fatigue at 3-4 reps, and then lower weight to do a set in which one gets fatigued at 10-12 reps, and then finally do a set of 18-20 reps?
@@AlejandroGarciaIglesiassure you could. But there is essentially no point . Engaging muscle fibers is simply a result or something that passively happens when you lift. Whether that be low rep or higher rep, so it really boils down to what are your goals when lifting . If it’s to gain strength, stick to relatively lower rep ranges , if it’s to build muscle , than mechanical tension is the driving factor for building muscles and just train to failure and do it with good form. But training low rep gradually to high rep in one session isn’t optimal for strength or hypertrophy , so I don’t see a point to doing so
Plat inum I do sit down calf raises then stand up calf raises. Try moving your feet slightly facing in and some slightly facing out, as well as straight. Focus on those calves more often and they should grow.
bro u r doing a great job .... many people have a problem on UA-cam that they don't understand english well . and you videos are really awesome . everyone can easily enjoy ur videos .don't worry about subscription .i wish one day u will be more popular than C.T Fletcher . just go on .
Love that after all this explanation in the difference between lifting slowly or quickly ends up telling you to just lift with the speed/tempo you are comfortable with 😂
It would be nice if you could list the studies you're referring to. It's really getting tiresome, hearing "this study said this" and "that study said that", but without actually naming WHICH studies. Let those who are truly interested really understand whether you're for real, or just someone looking for views.
If you're late to the party, don't make a fuss on things you have no clue about. The info in the description was added later. I always check description boxes before I comment.
I slowed down my reps today on the legpress at 170-220-260 kg-s let it stretch a little bit more. Thought I’mma shit myself on the 8th rep. That’s when you feel what you can or cannot control.
the 5 seconds up / 5 seconds down they mention is somewhat of a strawman. I don't see many people at the gym ever lifting that slow. Most people lift way too fast, swinging weights, not focusing on the contraction, poor form. Getting them to slow down would be a good thing, but 5/5 up/down would be barely moving!
Tine Woodbe The importance is the connection to the muscle group. Arnold used a rather moderate tempo, Dorian Yates used an explosive concentric/slow eccentric, Branch Warren lifts nearly as fast as possible. All of them built tremendous amounts of muscle. In other words, there's more than one way to skin a cat. But most individuals at the gym would obviously benefit from slowing their shit down.
Going fast doesn't mean using other muscles or momentum. It means contracting as hard as possible until you hit lockout. Whether you do, for example, a curl with a slow tempo or exploding the weight up, nothing should move except the forearm pivoting around the elbow joint. They should look totally identical, except for speed.
When I was playing football, my coach told all of us (especially when doing leg press) to be fast and explosive when pushing the weight, and then to very slowly let it back down. Generally speaking, I've kept to that method ever since. No idea if it's the best way, but that's how I was taught, and it works for me.
Very informative video. Thank you. I think the crucial thing to long term success in the gym is varied training. Both slow and fast repetitions have their benefits, so do both. A good method to do both simultaneously is explosive (fast) on the way up and controlled (slow) on the way down. Always prioritise good form - even if that means lowering the weight. Happy lifting x
As a 16 yo who spends most time playing games and watching UA-cam, it's a push to do 4 sets, 10/15 reps with 50lbs. Gotta keep working at it, but all this is good to know 👍 the fact that it's all drawn out by hand is insane tho like dang dude
@@rampageblizzard Multiple types, Squats, Bicep Curls, Bench Press, even tried putting the plates in a backpack and doing push-ups 😆 got to a pretty decent point, then spent the whole winter and this whole summer slacking off and am back to struggling. Motivation is a bitch.
@@stijnhonigvoort3448 Now you're just making an ass of yourself 🤣 I live in a tiny town with little to no jobs off EBT with the rest of my family of 8 plus more pets than you'd normally find on a farm, much less a tiny rotting trailer older than my parents. Can't afford SHIT. Barely making any money on the side in the last couple of months helping an elderly couple with anything they need done around the property, saving for graduation, a license, and potentially a car. Gym memberships aren't exactly a top priority
During a set if it doesn’t feel like I’m getting to failure within my desired rep range, I’ll slow it down to add difficulty and time under tension But ideally I’d aim for a controlled negative, then a fast explosive positive getting close to failure in 5-8 reps
You really don't have to work to a number, just work each set close to failure. Chose a weight that allows you to work close to the desired number of reps.
I used to just lift heavy (5X5). But afterwards, I've had much greater strength gains when I took a weight I could control (explode on the concentric portion and control the eccentric portion) and try to do 10 reps of it before progressing to a heavier weight.
Now take that mentality and work yourself up to the heavy lifting hard n slow. Im to the point where i can easily chest press 200lb 5 times. Explode the lift and slowly down about 4-5 seconds. I do a full body routine followed by an hour on the eliptical or spin bike depending on my knees. 3 days on 2 days off for the past 3 months. After my body acclimated to the routine about a month in my gainz took off. now im genuinely adding 10-15 lbs a week to each excercise. Plus i stopped doing seated rows and use a trx strap, meow my back is feeling better then before. though i went from 160lb rows straight to my fluffy ass 270lb of calisthenics.
One technique which really works is changing the rep speed all of a sudden. For instance if you doing a set of 24 crunches. Go real slow for the first 8. And real quick for the next 16
I’ve been doing up by 25lbs intervals on bench and it’s probably the best thing I’ve done. Before I used to go up by 10s. I also stopped my ego and have used 25lb plates more exclusively. 2 plates on each side is 90lbs and I get there faster by going 25lbs. With just 4 25lb plates I’m over the 2 plate benchmark which is 225lbs. It’s made my workout faster by about 15-20mins
I find it that it burns more when I do lower weights slower, particularly bench. I've been doing higher weights, but don't necessarily get as much soreness as when I do slow reps with lower weights.
Keep it slow fast activates more but is pointless because that only 1-.6 of a second if you keep it slow your mussels will get a lot stronger by keeping time under tension then speeding through them.
I am a baseball player, specifically a pitcher. I generally train with fast, heavy reps for power production. But there is plenty of times where I need to use slow reps because there are parts of the body like in the shoulder, that require stability not power. Slow reps help to build that stability in muscles that need stability. Both are important in the realm of sports as power and stability are something the large majority of athletes need to succeed.
I'm a beginer, I've been searching for this kind of content and I'm happy I've found it. I do slow because I'm afraid to get hurt, and also because it's just more comfortable this way. I still get home tired, so I guess it's fine.
+Vlado Tz green vegetables, or one glass of v8 also works just make sure it has spinach. (I prefer vegetables only no fruit because sugar) (make sure to get the low sodium version or you'll need to hydrate with water) one 450mg turmeric capsule. (only curcumin no added bullshit) I do these 2 things every night.(after I punish my body with gym and the things I eat) it's no one day miracle but I have notice less pain/inflammation over the months. (hopefully this cures me soon :))
I dig the video....especially the last portion about gravity/momentum. Swinging a barbell around (as I see too often) minimizes the amount of work/tension/volume on the muscle. Sure, I might have bounced 250 off my chest for 8 reps, but how much work did my pecs really do? Contrast this with a very strict, though still explosive 225 for 8 reps and it will be the latter bro going home with the bigger pecs. I advise lifting as fast as one can control, meaning you are resisting on the eccentric and still accelerating on the concentric.
I have an issue with this. You talk abou speed in realtion to muscle failure, BUT what if growth is not your main goal? If you are training for strength or endurance, how does the rep speed affect your results?
Yep, this video is in particular is about muscle growth, hence the title. As far as strength, then greatest force production is required. In that case, using fast, controlled concentrics are important. Of course, you're not necessarily moving the weight in an absolute "fast" fashion since it will be too heavy, but the idea is to recruit as many fibers simultaneously to drive the resistance and stimulate strength adaptations. For endurance, time under tension in fact will be a large part of your goal. Just imagine the tension that runners have to maintain of their slower twitch fibers throughout a marathon.
Fast Controlled Pick one I think you are ignoring the fact that a controlled eccentric movement recruits muscle that is not used when you are simply doing fast reps. Also, if you are doing fast reps, it is easy to start "cheating" either by gravity or using muscles and joints that aren't meant for the exercise because you are not doing a controlled movement when you are going as fast as possible. You also don't take into account just how much momentum plays a role in fast reps.
I think slower eccentric help if you don't have access to heavier weight example if you do callisthenic or if you want to increase safety. Basically by going slower you can simulate heavier weight up to a certain limit where at some point you will need to increase the weight even in callisthenic by wearing a vest or back pack etc.... A gymnast can get very strong upper body by holding mechanically difficult position for long period but there is a limit where the muscle stop to be challenged enough. At that point the gymnast might want to had some weight to some of is exercise to keep progressing but he can probably reach a very high strength with creative gymnastic position before needing weight.
All I care about is pain and soreness... personally, I been doing fast rips for two years, and i felt I can come to the gym everyday. But week earlier, a personal trianer told me to try slow rips in both eccentric accentric (like 10 secs up and secs down)... ohh man, i don't feel like coming to the gym everyday, I'm basically fucked and tired af and i was fucking surprised that I got some new muscles in my legs and triceps in just 4 workout days, fucking insane! When you do slow reps, you can feel every fiber of your muscles firing up. Try it
People need to realize that everybody's body works differently. this video may help some people, and others may see no results. You just need to find what works for your body.
I’ve found what works best for me is controlling the weight at a slower tempo for the first few sets, then very fast and explosive on my last few/ last set.
When I work out my legs I can definitely feel this. I tend to do a set on the leg press which is 30 reps for 3 plates and go till 10 reps for 6 plates. I feel it's harder or more fatigue when doing it with lesser reps. Although if I hold it at 6 plates it hurts a lot more.
Well I am doing it 3s up -1s up-3s down and I do see increased growth in my muscle as well as increased power. For example over the last 2 months I've started to lift on BP from 120 pounds to around 150 which I believe is a considerable power increase.
Slower doesn't mean you need smaller weights so that completely destroys that faster is better. Because faster is more easy and, slower is more difficult. That's why people normally go faster to avoid pain and, soreness. He avoided saying one or, the other is better to avoid negative comments
I think you should watch the video in its full context. Does no one any good if you nitpick certain parts without placing the context in which it is mentioned.
PictureFit I watched the full video and, understand what you're saying.. But in my opinion I have seen that you do get fatigued from doing reps slower... Doesn't mean you have lift less weight that is where I draw my conclusion. Most people favour doing reps fast because you can do more and, because it's easier. Easier vs Harder.. Harder brings better results.. Easier bringing faster results but, not real strength. I saw this from experience sense I used to workout a lot. You're right about one thing do what works from you if that's fast or, slow.
The point being made about decreased intensity is about volume, which I have outlined to have been shown to be a primary factor to muscle growth. Greater TUT naturally requires decreased intensity (weight), reps, or sets, thus decreasing overall growth. I would even argue against slower being any "harder." In scenarios where slow-rep and fast-rep trainers both push to volitional fatigue, they both are working pretty damn hard.
PictureFit I'll agree that doing fast workouts benefit your external appearance but, doing them slowly benefits you more like with actually strength. If you don't believe me do 10 push ups fast then, do them slow. Recognise the difference from both.. Going fast less tension and, you can do more. The faster you do them the more you have to do.. The slower you do them the less you have to do. Only reason why I commented is because I feel as though you're saying faster is better that would be incorrect. Either they are the same or, slower would be better in my opinion. I've never gotten into the science behind this but, this is from pure experience.
Probably the best advice I've heard is "fast up, slow down" effectively, bring the weight up quickly, and down slowly that way you train both types of strength AND control it on the way down rather than losing your form or letting gravity do all the work
I'm actually considering constructing a workout split comprised of going two times a day. 1st being all Concentric contraction movements. 2nd being Eccentric contraction movements. The idea is that the second time I go to the gym I won't be anywhere near as sore as I usually am, and though I won't be 100% strength/power I should be recovered enough at that point to reap a little more gains.
How about if I combine both of them together. For example, do heavy weights faster and when my muscles get tense , I move to lower weights but with slower pace. Is that a good technique?
I do it in a similar way, and I've grown from 67Kg-85Kg within less than three years, with a single digit body fat. Either I do it that way, or I many times start my sessions with the more compound heavy lifts, and as I progress in the session, I go for more "detail" work, lower the weight and increasing the reps, though slowing them down(most of the times, going to cables and machines). It works incredible for me, but, equally important, you need to have a strict diet, to let your body recover as efficient as possible. The food is probably the most missing ingredient in peoples progress in terms of physical development. Kind regards
CheyTacHD You can surely highly doubt, though your doubt is vain. I've been beneath two digits 95% of the time, and gone over right after a vacation or something, when I consumed 10k+ calories every day for a couple of days. Otherwise I eat like a competing bodybuilder during prep times, I got no problem eating for a purpose, and not for pleasure year around. I wish you a great weekend, stay positive, stay humble. Kind regards
Robin K how are you measuring your bodyfat, its very hard to stay below 10% bodyfat year round anyone with a decent physique will tell you that, you can look very lean at 12%
Flawed logic here. If you're doing the exercise slower then you'll obviously do less reps, not do the same number of reps with a lower weight. The benefit of this is that you're eliminating momentum from the lift, meaning your is under tension the entire time. Less reps and momentum also means less wear on the joints, meaning the exercise becomes safer. Furthermore, by performing a rep slowly you are better able to focus on contracting the correct muscles and keeping strict form. So instead of doing 10 4s reps you can do 4 10s reps and get the same time under tension and build the same amount of muscle but put far less wear on your joints and have less muscle damage (because of lack of momentum).
i don't get it. In another video you clearly state that stretching does not help you recover faster or reduce the chance of injury before a workout but in this video you claim that the eccentric part of a movement ''is to blame'' for recovery satellite cells. Now maybe im reading it wrong but i'm pretty sure an eccentric movement is when the joint is forced to the opposite direction of its natural range of motion hence STRETCHING the muscle and according to you any eccentric movement activates these ''recovery induced satellite cells'' so, in essence stretching does help not necessarily with reduced injury but definitely muscle recovery/soreness. I'm not sure if your science is correct or maybe you're just doing it wrong.
Eccentric isn't referring to stretching. Eccentric is when your muscles are being sort if used and relaxed at the same time like using your biceps to lower a dumbbell slower than gravity would lower it alone. Your biceps are still moving within their normal range of motion i.e. the angle made inside your elbow is still between roughly 45° and 180°. Stretching would be trying to lengthen your bicep beyond its normal length when fully relaxed and extended i.e. trying to make your elbow make an angle greater than 180°.
PictureFit Clearly no difference at all. Stretching and lengthening are implying the same thing. The muscle is being stressed on the eccentric portion of a movement, load or no load. Either way there is no dought that stretching or ''lengthening'' as you call it both have an effect on speeding up recovery. I learned this from your videos thanks.
John Rynkar You're forgetting the bicep isn't the only muscle in the body. IN theory what you say about 45-180 is true. You technically ''can't'' stretch your bicep unless going further than 180, but this is the problem with your logic. Go ahead grab one side of the framing of your door with the opposite arm. pull your torso away while rotating your shoulder slightly downward if done properly you will feel a stretch in your bicep. Now if written on paper this wouldn't work because the only way is to bend passed 180 but in our realistic world as humans there is much more to learn than just what physics and mathematics can teach.
What you fail to recognize is that when most people do slower reps, they use a lighter weight but do 12-20 reps which would actually increase the total work volume. Ex: Normal 3x8 w/ 75 lbs = 1800 total work volume. Slower Reps 3x12 w/ 55 lbs = 1980 total work volume In the end, do two weeks of slow 3x12-20 then one week of 3x8 normal, repeat.
"And that girl you try to avoid making eye contact with in the mirror"
AH THIS GUY GETS US
Mirror bro
Wt
@@PictureFit oh no
Summon
@@Qo0_0 re-summoned
slow on the way down, explode on the way up. full extension. start light, work your way up slowly. simple
jay619 nice
pretty much
That's just a mix between explosive reps and negative reps. You'll barely be able to lift anywhere near as heavy just doing conventional reps.
Ciaran Doyle That's yet again just an alternate method of repping, which contributes nothing to gaining strength.
Maximum time under tension is only recommended for bodybuilders, because it only builds hypertrophy.
jay619 you smart
My reps are so fast, that I count them like 1, 2, 5, 10, 20, done.
Davyen lmfao
Mr DuckFace But at least he knows how to use grammar.
HawK Ben hahahaha! that's what I was thinking!😂
Dudensky damn how come I've never tried that. That's brilliant.
Dudensky you must be lifting 10 lb xD or you are very strong...and lifting 30 lbs like that XD
As someone with some previous shoulder issues, I'd say the most important part of going slowly & controlled on the negative portion is reduced risk of injury. Keeping your muscles doing the work as you come down means less pressure on your joints, vs. just letting gravity take over & having your body weight slam down on them.
I was about to write this same comment. I have a shoulder injury (That still hurts, after 5 years) because when i was 19 i tried egobenching 100kgs too soon.
Anyways, i dont really do 5 second eccentrics, but yes i do 2-3. Enough to feel in control.
no one said you should slam the weight down. you could still go fast and controlled, than slow and fatigue quicker.
@@qondara1403no such thing as fast and controlled. The faster you go the less control you have…
@@igfatherhoodfortruth2.014 what, you can still go “fast” yet have control. The term fast is relative.
@@armandodemiguel7989So fast or slow?
For hypertrophy and safety...I like a slow eccentric speed. By lowering the weight slowly, you are in more control (can keep continuous tension on the muscle) and can decelerate the weight safely at the transformation point to change direction.
TL;DW Both are good. Not exercising is bad for muscle growth.
ThisIsSolution one guy and one guy only has been diagnossed to have a functioning brain.
congratulations you have won an iPhone 7.
But, he still has to pay for earbuds. NO free earbuds.
ThisIsSolution this video is stupid, your muscle dont know how much weight you are lifting.
ThisIsSolution thx
You don’t say
I always look forward to these videos. They're fun informative and you can tell the work that went into them :)
Jax-Sensei! Can't wait for the new contingency plan today! :D
Thanks Jax. Your vids are great as well man!
agree
JaxBlade Fancy seeing you here man!
@jaxblade just sub great videos bro
I like slow reps because it always feels like I'm hitting the muscle I'm trying to hit when I hit my reps quickly sometimes I feel like the momentum spreads the movement to other muscle groups instead of the one I'm trying to focus on but yeah always go heavy and till you can't squeeze out another rep
exactly
Kaiju Sensei agreed
Sammy saying to do cheat reps? well I bet he's going to have that cheat physique
Kaiju Sensei exactly 🙂 same of what I always thought. I try to feel the muscle I am working on as much as I can
Austin Adkins He means, I think, that if you're aiming for a goal movement of per say 8 reps, per his example, that if you're strugglingfor 6 reps and CANNOT make it to 8 on a conventional/typical movement method to proper proportion the weight distribution to the synonymous muscles unused or angularity to help completely work the muscle within the RoM. Such as when doing lat pulls if you reach your 6th rep and lock out, you could (if maintaining that weight is desired rather than drop sets) lean back and use some of your weight or add your thumb in (if back isolated) to counter a small portion of the load while finishing the set. He is not saying do this everytime nor to use momentum to finish the set for you.
Typically bodybuilders will recommend doing a slower, controlled eccentric movement, mixed with an explosive upwards movement. This allows you to control the rep and get your twitch muscles activated. That being said, if your stabilizer muscles arent up to the challenge, and youre shaking like a leaf, then the weight is too heavy. Stay safe! 👍
You are absolutely right. The biggest problem I have with the videos from this channel is that he never seems to give a definite answer in the end, even asking the viewer at the end what they think is better as if everything he just said was just a suggestion
@@deskmat9874Yeah it really pisses me off too dude. Glad I’m not the only one.
And if you’re lifting too heavy you are breaking form, and if you’re breaking good form, you are losing gains. Hard gainer here, realizing this changed me.
@@deskmat9874it really depends on what you’re going for. Using all encompassing word like “better” is taboo. It really depends on what your goals are. And if working out the “better” way burns you out, and you stop all together, was it really better for you to lift that way in the end? Having caveats to conclusive evidence is wise because you can see multiple outcomes whereas the fool would say this is the only way to lift, it’s the best! Words like the fool’s are evidential of a narrow mind.
Fast reps wear joints cartilage quickly especially with old people. Cartilage doesn't regenerate.
Lifting light weight slowly has really helped me grow muscle lately! I only do it for shoulder and bicep and tricep though!
slow in The negative, fast in The positive💪💪
That is the best
you can't be "fast" on the positive portion of the movement, if you are fast then the weight you are using isn't heavy so you should drop it and take a heavier weight.
well you're right, but I was saying that in The positive, lift with explosiveness, not super slow for 5-10 secs
thats what I meant with "Fast" hahaha
yup always lift with explosiveness, stay buff bro 💪
I don't think that all of the viewers will even understand what was said in the video so let me explain :
Don't lower the weight, keep the weight as it is as long as you have good form and mind muscle connection. Now what you need to do is to lift regularly at the positive portion of the movement, BUT make sure you keep the negative portion of the movement SLOW AND CONTROLLED because you are simply stronger in the negative portion of the movement than you are at the positive portion of the movement. This will insure more muscle growth.
Fast negatives stimulate muscle growth more. Look for research in pubmed
Yup A quick positive breaks down type II fibers and slow negatives break down type I fibers = more overall muscle growth and strength given proper nutrition and adequate rest
Nozomi-Chan right ? So for a example a tempo of 1-0-3-0 for bicep curls is ideal for what you’re saying right ?
And to an extent you can take this exact tempo in almost every other workout and still get the most of the two worlds!? ( positive and negative )
I did as PlayStationPlayThrough suggested and searched on PubMed under the terms 'eccentric velocity hypertrophy' (limited to humans) and a quick scan of the results confirmed what he/she stated - fast is better for hypertrophy.
What is negative and positive movement
will American use kg instead of pound anytime soon?
MHT JABER Will America...
No
MHT JABER no would cost too much money
MHT JABER will the UK ever start using LBs instead of KG?
We're rebels bruh
Will other countries ever realize how much effort, time, and money that would cost anytime soon?
I have been doing both on a 10 set workout. 1st heavy, 2nd light, 3rd heavy, so on. I've noticed a huge difference in muscle gain and size.
damn you must be spending half your workouts adjusting the weights
yeah i do realise this has been 10 years lol
@@counterleomuscles need to rest anyways
that they do @@ottovandenelzen4972
Just do super sets. I get the need for a little warmup before going heavy but other then that your wasting time going back n forth
Never been so confused in my life ...
Welcome to Bodybuilding
Here. Your muscles tear apart and get rebuilt. That’s how they grow. But when you introduce tut (time under tension) or slower reps you rip apart those muscles in a more efficient manner making it easier to get more muscle mass.
Coolkidnow100 GAMING AND MORE! explained it in 20seconds
Navtej Dhot how u know we body builders and also u ain’t one lol
Same
hey picturefit you talk alot about fitness...but the question is....do you even lift brah?
lol
does it matter?
MHT JABER Yes it matters dumbass who would you be more confident with if you had surgery a surgan or some guy who's never done surgery in his life?
But who did he get the research from? peopel who actually fucking lift weight you think that information just comes up the computers ass?
Jorge Marquez Fucking gibblet heads all of yous
if faster reps = more weight.. there is a higher probability that you are cheating your movements / exercises and therefore leads to injury.
JorzAllan you are clearly stupid
Enlighten me captain
I think he's trying to say learn proper form and stop doing curls.
Exactly, this has been avoided in this video. The key is proper form and correctly warming up, which we must take care while weight training. Always put your ego behind before entering the gym.
+JorzAllan If the problem is ego lifting, then their problem isnt choosing rep speeds.
Slow negative, fast positive, good squeeze at the top :).
Perry B Why squeeze?
hold before negative for 2 seconds
When is positive and when is negative?
yorenton when pushing against gravity that is postive
u got it
Literally I LOVE PICTUREFIT!! seriously.... never stop these videos!!!
Dr. Hubberman has an episode with jeff cavilier that discuses this topic at great length. Tldr science says lift explosivly and maintain time under tension for 4-5 seconds as you slowly lower. Its the absolute best of both worlds and your gainz will blow up
Thanks for your comment 👍🏻
I hope this shit is fucking accurate.
Too many conflicting advices on bodybuilding.
It ain't man trust me search it up Volume is total bullsht
TheGreatslyfer lmfao you think volume does not count ever hear of Progressive overload
Isaiah Barnes Why are you responding to me lol
TheGreatslyfer I am currently finishing up my bachelor's in exercise science on top of painstakingly researching and self experimenting different modalities of bodybuilding principles. This video series is about as accurate as I've come across.
Amen.
Fast up, slow down.
Dilemma solved. Maximum efficiency attained.
Not necessarily, when you lower the weight fast you have to recruit huge amount of muscle fibres in order to slow that weight down at speed and then reverse the movement quickly.
found my political twin
I..... Don't know how to respond.......
Shit...
Yes
@@djtim06
You're bouncing into your joints and back. That is easier at the very least, so I'd expect it to be less hypertrophic, too.
I'm a boxer and I watch all your videos.....
Very helpful thanks
to summarise it doesn't matter if you're fast or slow it all depends on the amount of reps you do, or depending on the maximum reps your muscles will fail like the ones you feel lost of strength my favourite part of workout ngl. I'm still learning things and new to it I'm thankful for these free informations online, I'm too shy to go to the gym and ask for workout lessons.
5:16 let me save your time
Kyriakos thank youu
Kyriakos your the best
Thank you 😝
Thanks
ty
These videos are really awesome and informative. I love how it is just illustrations backed with scientific facts covering both sides of the argument rather than a biased egoic bodybuilder proclaiming that their method is the only method.
Keep up the fantastic work!
Thanks!
TUT (Time Under Tension) is very important imrpoves strength and muscle hypertrophy which is what you want. You don’t need to go slow on the way down and explode on the way up but instead stay at the same tempo and slow when training for bodybuilding and hypertrophy.
Just to add to this. I typically recommend the 3x1x3 rep pace for those starting out. It helps in building that mind body connection. It allows one to feel the muscle a particular exercise is working while helping to improve form. Once form is established, I will typically go to 1x1x3. That means blasting heavy weight up, stabilizing at the top, then slowly lowering. Everyone has a different opinion. At the end of the day, weight outside of the norm plus calories will lead to the gains or decreases people want to see.
i really appreciate this channel for answering the questions i've had and gotten a lot of conflicting answers to
the essence is to mix it up,, whichever way you are getting used to and getting comfortable with. stop going further change it. if you are used to lifting slow shock your muscles with one day changing it all to a faster workout session and that is what build your muscles up. it's the shock that builds it up...
I do my reps so fast that by the time I finished writing this comment I already had two workout sessions.
Very god.
lol
Buset HAHAHA
This is interesting. I don't know if it makes sense, but I concluded on doing fast reps to engage fast-twitch fibers, and then as the muscle gets fatigued reps slow down automatically engaging slow-twitch fibers and finally fatiguing all of the fiber types. Also, I've read "Fast-twitch fibers can also recruit slow-twitch fibers: endurance training at high-intensity intervals can be effective in improving aerobic power".
It doesn’t really like work like this since fast twitch muscle fibers aren’t engaged or disengaged depending on your tempo . But more so depending on what rep range you’re doing to true failure, aka the intensity of your lifts. For example if you’re doing a 1RM then you’d be using your fast twitch muscle fibers. However if you’re doing 50 reps of a given exercise you’ll obviously be using slow twitch ones. So I guess in a way you’re kinda correct but I’d say it’s more so dependent on what rep range you’re working in. Since certain fibers are engaged under certain intensities.
@@NicoBearon thanks for clarifying!
@@NicoBearon So for further clarification, if somebody wants to engage both fiber types in an exercise, would it make sense to start with a heavier weight set in which you fatigue at 3-4 reps, and then lower weight to do a set in which one gets fatigued at 10-12 reps, and then finally do a set of 18-20 reps?
@@AlejandroGarciaIglesiassure you could. But there is essentially no point . Engaging muscle fibers is simply a result or something that passively happens when you lift. Whether that be low rep or higher rep, so it really boils down to what are your goals when lifting . If it’s to gain strength, stick to relatively lower rep ranges , if it’s to build muscle , than mechanical tension is the driving factor for building muscles and just train to failure and do it with good form. But training low rep gradually to high rep in one session isn’t optimal for strength or hypertrophy , so I don’t see a point to doing so
@@AlejandroGarciaIglesiasbut yes I suppose it would make sense to do it in that order, however I don’t see why you would want to take that approach
My calves won't grow why?
You're not doing the right exercise.
Plat inum do Calf raises
CRIES IN CORNER
Plat inum I do sit down calf raises then stand up calf raises. Try moving your feet slightly facing in and some slightly facing out, as well as straight. Focus on those calves more often and they should grow.
Genetics, sorry bro.
Good job , talking about facts. Taking everyone opinion into account and not being biased , Great job . 👍
bro u r doing a great job ....
many people have a problem on UA-cam that they don't understand english well . and you videos are really awesome . everyone can easily enjoy ur videos .don't worry about subscription .i wish one day u will be more popular than
C.T Fletcher . just go on .
Thanks!
Love that after all this explanation in the difference between lifting slowly or quickly ends up telling you to just lift with the speed/tempo you are comfortable with 😂
Love this channel. Makes life easier.
It would be nice if you could list the studies you're referring to. It's really getting tiresome, hearing "this study said this" and "that study said that", but without actually naming WHICH studies. Let those who are truly interested really understand whether you're for real, or just someone looking for views.
yep. troubleshooting studies is a whole thing I love doing. ya gotta cite your sources, man!
Josh Johnston bull shit
truebluekit his sources are in the description of this video
If you're lazy enough to not check the description, I'm pretty sure you're lazy enough to not research it.
If you're late to the party, don't make a fuss on things you have no clue about.
The info in the description was added later. I always check description boxes before I comment.
I slowed down my reps today on the legpress at 170-220-260 kg-s let it stretch a little bit more. Thought I’mma shit myself on the 8th rep. That’s when you feel what you can or cannot control.
I used to think that doing it fast was a bad thing, good to know that that's not necessarily true, great vid, thx
I do both slowly and don't count the reps until I feel like I can't go anymore. That's how I know I'm pushin past my limits
Not counting reps is kinda dumb though. How do you know if you're progressing then?
the 5 seconds up / 5 seconds down they mention is somewhat of a strawman. I don't see many people at the gym ever lifting that slow. Most people lift way too fast, swinging weights, not focusing on the contraction, poor form. Getting them to slow down would be a good thing, but 5/5 up/down would be barely moving!
Tine Woodbe agreed. 5/5 is too slow, but 2-3 second is perfect
3 second down, 1 second hold at bottom, 1 - 2 second up
Tine Woodbe The importance is the connection to the muscle group. Arnold used a rather moderate tempo, Dorian Yates used an explosive concentric/slow eccentric, Branch Warren lifts nearly as fast as possible.
All of them built tremendous amounts of muscle. In other words, there's more than one way to skin a cat. But most individuals at the gym would obviously benefit from slowing their shit down.
Going fast doesn't mean using other muscles or momentum. It means contracting as hard as possible until you hit lockout. Whether you do, for example, a curl with a slow tempo or exploding the weight up, nothing should move except the forearm pivoting around the elbow joint. They should look totally identical, except for speed.
+Ryan N yeah... the caveat, "with correct form," shouldn't have to be said. if you're doing it wrong, you're doing it wrong!
Been training for 3 months now and I'm more confused now than before.
Same here
When I was playing football, my coach told all of us (especially when doing leg press) to be fast and explosive when pushing the weight, and then to very slowly let it back down. Generally speaking, I've kept to that method ever since. No idea if it's the best way, but that's how I was taught, and it works for me.
Very informative video. Thank you. I think the crucial thing to long term success in the gym is varied training. Both slow and fast repetitions have their benefits, so do both. A good method to do both simultaneously is explosive (fast) on the way up and controlled (slow) on the way down. Always prioritise good form - even if that means lowering the weight. Happy lifting x
4:59 among us caracter just 3 years to early
Ayuuuu
Funny 😐
As a 16 yo who spends most time playing games and watching UA-cam, it's a push to do 4 sets, 10/15 reps with 50lbs. Gotta keep working at it, but all this is good to know 👍 the fact that it's all drawn out by hand is insane tho like dang dude
Great for you bro! I was that kid back then too, you’re gonna be great. Just keep grinding don’t give up you’ll love yourself for it!
What exercise? Bench press? I assumed bicep curls with dumbbells and I was about to say that’s pretty impressive lol
@@stijnhonigvoort3448 Not everyone can afford gym memberships mate lol
@@rampageblizzard Multiple types, Squats, Bicep Curls, Bench Press, even tried putting the plates in a backpack and doing push-ups 😆 got to a pretty decent point, then spent the whole winter and this whole summer slacking off and am back to struggling. Motivation is a bitch.
@@stijnhonigvoort3448 Now you're just making an ass of yourself 🤣 I live in a tiny town with little to no jobs off EBT with the rest of my family of 8 plus more pets than you'd normally find on a farm, much less a tiny rotting trailer older than my parents. Can't afford SHIT. Barely making any money on the side in the last couple of months helping an elderly couple with anything they need done around the property, saving for graduation, a license, and potentially a car. Gym memberships aren't exactly a top priority
During a set if it doesn’t feel like I’m getting to failure within my desired rep range, I’ll slow it down to add difficulty and time under tension
But ideally I’d aim for a controlled negative, then a fast explosive positive getting close to failure in 5-8 reps
You really don't have to work to a number, just work each set close to failure. Chose a weight that allows you to work close to the desired number of reps.
this channel is so awesome! one video more interesting than the other :) keep it up
I am betting by the end of 2018 you will have over one million subs!
You are Great!
Can you talk about importance of rest/recoverydays v.s. going to the gym more or doing cardio in the week?
I used to just lift heavy (5X5). But afterwards, I've had much greater strength gains when I took a weight I could control (explode on the concentric portion and control the eccentric portion) and try to do 10 reps of it before progressing to a heavier weight.
Now take that mentality and work yourself up to the heavy lifting hard n slow. Im to the point where i can easily chest press 200lb 5 times. Explode the lift and slowly down about 4-5 seconds. I do a full body routine followed by an hour on the eliptical or spin bike depending on my knees. 3 days on 2 days off for the past 3 months. After my body acclimated to the routine about a month in my gainz took off. now im genuinely adding 10-15 lbs a week to each excercise. Plus i stopped doing seated rows and use a trx strap, meow my back is feeling better then before. though i went from 160lb rows straight to my fluffy ass 270lb of calisthenics.
One technique which really works is changing the rep speed all of a sudden. For instance if you doing a set of 24 crunches. Go real slow for the first 8. And real quick for the next 16
gotta confuse em muscles amirite
typical meathead "science"
Completely agree with the final message the main thing about lifting is to be regular
Really like the channel always feel like I always get something out of it great video
Glad you enjoy it!
I’ve been doing up by 25lbs intervals on bench and it’s probably the best thing I’ve done. Before I used to go up by 10s. I also stopped my ego and have used 25lb plates more exclusively. 2 plates on each side is 90lbs and I get there faster by going 25lbs. With just 4 25lb plates I’m over the 2 plate benchmark which is 225lbs. It’s made my workout faster by about 15-20mins
can I really grow my calves?
No, that's a myth.
#teamnocalves
Marc Wittkowski 😢 😢 😢
err... Is this a joke thread or am I missing something?
It's a joke based on Omar Isuf and his refusal to train calves (he comes from a powerlifting background and rarely, if at all trains calves).
Marc Wittkowski So people in the fitness world have their own memes? fascinating...
I find it that it burns more when I do lower weights slower, particularly bench. I've been doing higher weights, but don't necessarily get as much soreness as when I do slow reps with lower weights.
Keep it slow fast activates more but is pointless because that only 1-.6 of a second if you keep it slow your mussels will get a lot stronger by keeping time under tension then speeding through them.
What I've found works best is explode up but bring the weight down slowly that causes more tares in the muscle fibers.
Awesomeeee channel!!! Keep doing the good work for us! Thanks a lot from India!:)
So its a good thing for those people to jerk a dumbbell up and down super fast during dumbbell rows?
+Daniel M. Nah, they throw form out the window for sake of lifting heavy.
lol
what the! Im did not chat that! WTF!!
I am a baseball player, specifically a pitcher. I generally train with fast, heavy reps for power production. But there is plenty of times where I need to use slow reps because there are parts of the body like in the shoulder, that require stability not power. Slow reps help to build that stability in muscles that need stability. Both are important in the realm of sports as power and stability are something the large majority of athletes need to succeed.
this is the video i asked about
what does gay means?
Mouri knows do you take it in the back
what are u saying I can't only see only dots ... DO U EXIST? ARE U FROM THIS WORLD???
+Mouri knows moron
thankssss
Real title: Slow Reps and Fast Reps - How building muscles works?
Thankz for that tip👍
I'm a beginer, I've been searching for this kind of content and I'm happy I've found it. I do slow because I'm afraid to get hurt, and also because it's just more comfortable this way. I still get home tired, so I guess it's fine.
plss do vid about joint pain and how to prevent it
just don't smoke too much or don't smoke weed at all
tha's the prob i dont smoke i dont drink and i eat healthy
cut all of your joints off, this will solve your problem.
+Vlado Tz green vegetables, or one glass of v8 also works just make sure it has spinach. (I prefer vegetables only no fruit because sugar) (make sure to get the low sodium version or you'll need to hydrate with water) one 450mg turmeric capsule. (only curcumin no added bullshit) I do these 2 things every night.(after I punish my body with gym and the things I eat) it's no one day miracle but I have notice less pain/inflammation over the months. (hopefully this cures me soon :))
tnx dude
I dig the video....especially the last portion about gravity/momentum. Swinging a barbell around (as I see too often) minimizes the amount of work/tension/volume on the muscle. Sure, I might have bounced 250 off my chest for 8 reps, but how much work did my pecs really do? Contrast this with a very strict, though still explosive 225 for 8 reps and it will be the latter bro going home with the bigger pecs. I advise lifting as fast as one can control, meaning you are resisting on the eccentric and still accelerating on the concentric.
I have an issue with this. You talk abou speed in realtion to muscle failure, BUT what if growth is not your main goal?
If you are training for strength or endurance, how does the rep speed affect your results?
Yep, this video is in particular is about muscle growth, hence the title. As far as strength, then greatest force production is required. In that case, using fast, controlled concentrics are important. Of course, you're not necessarily moving the weight in an absolute "fast" fashion since it will be too heavy, but the idea is to recruit as many fibers simultaneously to drive the resistance and stimulate strength adaptations. For endurance, time under tension in fact will be a large part of your goal. Just imagine the tension that runners have to maintain of their slower twitch fibers throughout a marathon.
Exactly what I was asking myself while watching the video.
Fast
Controlled
Pick one
I think you are ignoring the fact that a controlled eccentric movement recruits muscle that is not used when you are simply doing fast reps. Also, if you are doing fast reps, it is easy to start "cheating" either by gravity or using muscles and joints that aren't meant for the exercise because you are not doing a controlled movement when you are going as fast as possible. You also don't take into account just how much momentum plays a role in fast reps.
as the title says "Which is Better for Building Muscle?"
For strength lift heavy for 5 sets for 5 reps..or 1 rep max..
I think slower eccentric help if you don't have access to heavier weight example if you do callisthenic or if you want to increase safety. Basically by going slower you can simulate heavier weight up to a certain limit where at some point you will need to increase the weight even in callisthenic by wearing a vest or back pack etc.... A gymnast can get very strong upper body by holding mechanically difficult position for long period but there is a limit where the muscle stop to be challenged enough. At that point the gymnast might want to had some weight to some of is exercise to keep progressing but he can probably reach a very high strength with creative gymnastic position before needing weight.
All I care about is pain and soreness... personally, I been doing fast rips for two years, and i felt I can come to the gym everyday. But week earlier, a personal trianer told me to try slow rips in both eccentric accentric (like 10 secs up and secs down)... ohh man, i don't feel like coming to the gym everyday, I'm basically fucked and tired af and i was fucking surprised that I got some new muscles in my legs and triceps in just 4 workout days, fucking insane!
When you do slow reps, you can feel every fiber of your muscles firing up.
Try it
People need to realize that everybody's body works differently. this video may help some people, and others may see no results. You just need to find what works for your body.
You are right.
Owen Jans duh
Gymnast are the best example that slower reps and time under tention is a very good way to build muscle. Doesnt matter if the weight is "lighter"
I’ve found what works best for me is controlling the weight at a slower tempo for the first few sets, then very fast and explosive on my last few/ last set.
Great topic to cover so please keep coverage on this subject ⭐⭐⭐⭐⭐
i needed this your channel is PERFECT
When I work out my legs I can definitely feel this. I tend to do a set on the leg press which is 30 reps for 3 plates and go till 10 reps for 6 plates. I feel it's harder or more fatigue when doing it with lesser reps. Although if I hold it at 6 plates it hurts a lot more.
Well I am doing it 3s up -1s up-3s down and I do see increased growth in my muscle as well as increased power. For example over the last 2 months I've started to lift on BP from 120 pounds to around 150 which I believe is a considerable power increase.
Slower doesn't mean you need smaller weights so that completely destroys that faster is better. Because faster is more easy and, slower is more difficult. That's why people normally go faster to avoid pain and, soreness. He avoided saying one or, the other is better to avoid negative comments
I think you should watch the video in its full context. Does no one any good if you nitpick certain parts without placing the context in which it is mentioned.
PictureFit I watched the full video and, understand what you're saying.. But in my opinion I have seen that you do get fatigued from doing reps slower... Doesn't mean you have lift less weight that is where I draw my conclusion. Most people favour doing reps fast because you can do more and, because it's easier. Easier vs Harder.. Harder brings better results.. Easier bringing faster results but, not real strength. I saw this from experience sense I used to workout a lot. You're right about one thing do what works from you if that's fast or, slow.
The point being made about decreased intensity is about volume, which I have outlined to have been shown to be a primary factor to muscle growth. Greater TUT naturally requires decreased intensity (weight), reps, or sets, thus decreasing overall growth. I would even argue against slower being any "harder." In scenarios where slow-rep and fast-rep trainers both push to volitional fatigue, they both are working pretty damn hard.
PictureFit I'll agree that doing fast workouts benefit your external appearance but, doing them slowly benefits you more like with actually strength. If you don't believe me do 10 push ups fast then, do them slow. Recognise the difference from both.. Going fast less tension and, you can do more. The faster you do them the more you have to do.. The slower you do them the less you have to do. Only reason why I commented is because I feel as though you're saying faster is better that would be incorrect. Either they are the same or, slower would be better in my opinion. I've never gotten into the science behind this but, this is from pure experience.
Pheroa yes, I also think so
Oh man, that's first ad I consciously clicked on.
Those chat stories are cool!
This is a very interesting topic. Always keep my mind open.
slow makes your muscles bigger and stronger and fast makes you faster
I do both fast and slow reps confuse and shock my muscles going slow isnt always good switch up your training routine
The faster reps don't allow you to keep the correct form and will probably make you use momentum , and also it gets a lot easier to get injuried.
Probably the best advice I've heard is "fast up, slow down" effectively, bring the weight up quickly, and down slowly that way you train both types of strength AND control it on the way down rather than losing your form or letting gravity do all the work
finally someone who has a freaking source
I wanna see how this guy looks
I'm actually considering constructing a workout split comprised of going two times a day. 1st being all Concentric contraction movements. 2nd being Eccentric contraction movements. The idea is that the second time I go to the gym I won't be anywhere near as sore as I usually am, and though I won't be 100% strength/power I should be recovered enough at that point to reap a little more gains.
how did that work out for you? did you ever do it
@@derikbarbieri8753forget :(
How about if I combine both of them together. For example, do heavy weights faster and when my muscles get tense
, I move to lower weights but with slower pace. Is that a good technique?
I do it in a similar way, and I've grown from 67Kg-85Kg within less than three years, with a single digit body fat.
Either I do it that way, or I many times start my sessions with the more compound heavy lifts, and as I progress in the session, I go for more "detail" work, lower the weight and increasing the reps, though slowing them down(most of the times, going to cables and machines).
It works incredible for me, but, equally important, you need to have a strict diet, to let your body recover as efficient as possible. The food is probably the most missing ingredient in peoples progress in terms of physical development.
Kind regards
you are right, working out , diet and getting enough sleep to recover are the most important things.
i highly doubt you're single digit body fat probably 10-12%
CheyTacHD
You can surely highly doubt, though your doubt is vain.
I've been beneath two digits 95% of the time, and gone over right after a vacation or something, when I consumed 10k+ calories every day for a couple of days.
Otherwise I eat like a competing bodybuilder during prep times, I got no problem eating for a purpose, and not for pleasure year around.
I wish you a great weekend, stay positive, stay humble.
Kind regards
Robin K how are you measuring your bodyfat, its very hard to stay below 10% bodyfat year round anyone with a decent physique will tell you that, you can look very lean at 12%
“Lift heavy, lift often.” Love it!
Think I found my new favorite channel
u don't need to lower weights for slow reps because for me i start with less than 8 reps and i work my way up there without lowering the weights
Flawed logic here. If you're doing the exercise slower then you'll obviously do less reps, not do the same number of reps with a lower weight. The benefit of this is that you're eliminating momentum from the lift, meaning your is under tension the entire time. Less reps and momentum also means less wear on the joints, meaning the exercise becomes safer. Furthermore, by performing a rep slowly you are better able to focus on contracting the correct muscles and keeping strict form.
So instead of doing 10 4s reps you can do 4 10s reps and get the same time under tension and build the same amount of muscle but put far less wear on your joints and have less muscle damage (because of lack of momentum).
@@Cassiuss You're ignorant.
@@Cassiuss It is 1 year old, so the mature thing to do would be not to care. Although, do you still hold the same opinion?
i don't get it. In another video you clearly state that stretching does not help you recover faster or reduce the chance of injury before a workout but in this video you claim that the eccentric part of a movement ''is to blame'' for recovery satellite cells. Now maybe im reading it wrong but i'm pretty sure an eccentric movement is when the joint is forced to the opposite direction of its natural range of motion hence STRETCHING the muscle and according to you any eccentric movement activates these ''recovery induced satellite cells'' so, in essence stretching does help not necessarily with reduced injury but definitely muscle recovery/soreness. I'm not sure if your science is correct or maybe you're just doing it wrong.
+akamaster09 there is a difference between stretching and lengthening under tension.
Eccentric isn't referring to stretching. Eccentric is when your muscles are being sort if used and relaxed at the same time like using your biceps to lower a dumbbell slower than gravity would lower it alone. Your biceps are still moving within their normal range of motion i.e. the angle made inside your elbow is still between roughly 45° and 180°. Stretching would be trying to lengthen your bicep beyond its normal length when fully relaxed and extended i.e. trying to make your elbow make an angle greater than 180°.
PictureFit Clearly no difference at all. Stretching and lengthening are implying the same thing. The muscle is being stressed on the eccentric portion of a movement, load or no load. Either way there is no dought that stretching or ''lengthening'' as you call it both have an effect on speeding up recovery. I learned this from your videos thanks.
akamaster09 Did I fucking stutter
John Rynkar You're forgetting the bicep isn't the only muscle in the body. IN theory what you say about 45-180 is true. You technically ''can't'' stretch your bicep unless going further than 180, but this is the problem with your logic. Go ahead grab one side of the framing of your door with the opposite arm. pull your torso away while rotating your shoulder slightly downward if done properly you will feel a stretch in your bicep. Now if written on paper this wouldn't work because the only way is to bend passed 180 but in our realistic world as humans there is much more to learn than just what physics and mathematics can teach.
Very helpful channel, excellent job!
Just found this channel. Love it 💪🏼👌🏼
can u get muscle from just flexing?
Christianag101 it seems crazy but yes you can. Look up dynamic tension and Charles Atlas
He developed this style of exercise after watching tigers stretching and flexing at the zoo
i fucking wish
i hope, it's all i do at the gym. I find the best light and then do my posting routine.
ಠ_ಠ
Which software do you use for creating these pictures/animations?
What you fail to recognize is that when most people do slower reps, they use a lighter weight but do 12-20 reps which would actually increase the total work volume.
Ex:
Normal 3x8 w/ 75 lbs = 1800 total work volume.
Slower Reps 3x12 w/ 55 lbs = 1980 total work volume
In the end, do two weeks of slow 3x12-20 then one week of 3x8 normal, repeat.
Love your work keep it going😉
I go fast on big musle grps like quads and back and slow on small grps like bicep