Do THIS Every Workout to Build Muscle Faster!
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- Опубліковано 23 сер 2024
- If you want to get jacked, there is something you have to do every workout. In this video, I am going to show you a muscle building technique that, if you start implementing into your workouts, will unlock all new muscle growth. Not only am I going to show you what the technique it is, but I am going to give you examples of what exercises it will work on and even a case where you can avoid it.
The technique is simple, take a weight that you can perform about 10-12 reps on for the exercise. Now, start slowing your reps down. But that doesn't mean simply slowing down the set, but it means to recruit every single muscle fiber possible in order to move the weight through its range of motion. Each rep should take about 5 seconds on the eccentric, with a quick pause in the stretched position and 5 seconds during the eccentric with a slight pause at the top before starting the next rep.
You will find that the number of reps that you can do comes down significantly, but that doesn't mean the reps are any less effective. As a matter of fact, once you start failing on the concentric portion of the lift, you can perform partial reps in the lengthened position to finish the set. The use of these partial reps allows you to go to and through failure. Since we know how important it is to go to failure when it comes to building muscle, this technique allows you to explore just how much you are able to get out of your muscles.
Now, while some might say that all you need is the lengthened partials at the end of the set in order to build muscle and to ignore the full range of motion on the exercise, but I think that that is incredibly irresponsible. We know that building muscle and getting jacked requires much more than partial repetitions in the lengthened position - especially if you want strength throughout the full range of motion.
So, if you want to get jacked using this technique, you need to select the proper exercises as well. Exercises that lend themselves to this muscle building strategy include ones where you can safely reach the stretch position of the exercise under load. For example, the lat pulldown is one of the best exercises that you can do for you back using these slowed down reps. You are able to recruit as much muscle as possible through the range of motion and when you reach the stretch position of the lats, you are not in a compromised position. Other back exercises that would work well when doing this include the straight arm pushdown (especially if kneeling) and the 1-arm high cable row.
The upside to using exercises where a cable machine is required is that even if you don't have access to one, you can still build muscle doing the same exercise, but substituting the cable with a band.
One exercise that you definitely don't want to try this on is the barbell row. This is because when you attempt to get terminal stretch on the lats, you will have to protract your shoulders and round your lower back. Doing this and compromising the position of your low back is not what you want to do if you are trying to get jacked without succumbing to an injury (especially in the low back!)
Does this mean, however, that the barbell row is an exercise that you should avoid? No, it is not. The barbell row is one of the best exercises for overloading the lats with tension that is based on load. Just because the barbell row doesn't lend itself as a stretch based exercise, does not mean that it has no merit. The fact that you can load a barbell up with heavy weight and row it means that you are creating tension through using as much weight as possible (safely, obviously).
There are those out there that would want you to believe that there is no reason to perform the barbell row because of it's lack of stretch tension, but again I think this way of thinking is extremely irresponsible.
So, if you want to get jacked, you need to start performing 1-2 sets of these slowed down, high tension sets, every workout. Now, the reason you don't need more is because you likely won't be able to perform more sets. This is a fatiguing technique that is sure to give you results in just 1-2 all out, high tension based sets.
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Jeff hasnt aged an hour in the 10 years I've watched him
trt 😉 nahh i'm joking lol
He dresses as a vampire for halloween
So for 10 years hes been feeding you lies about how to build muscle becuase according to this video this is how to build muscle.
There’s no question that strength training is the reason. I get the same thing said by my friends. I’ve never ever stopped training since I was a teenager. Never. Gotta be the reason. 🤷♂️
simulation
Yes, please! Turn this concept into a new series: “Perfect Workouts 2.0”!
Perfect-er!
I second this comment.
I third this comment…
I fourth this comment
A perfect ppl
I'm 63 years old with Crohns disease since 10. Started working out when I was 20 years old. Surgeries here, surgeries there. Never let that stop me. Been watching your channel, and the only one I watch, for 4 years now.
Your knowledge and videos has helped me more than you can imagine. It's not easy with Crohns disease, but I'll never stop thanks to you. Anyway, thank you.
Check squat university channel for those knees
Yeah, a series of this for each muscle group would be amazing. Also thank you for helping me in my gym journey.
This is my first comment on this channel despite following it for years and I feel the need to say this: You've been like a mentor for me and a solid source of information whenever I needed. Much love man, and thank you once again for the positive impact you had on me and so many other ppl.
Push pull legs
I totally agree
So long as Jeff is shirtless, then the universe will remain stable
Yeah - the reason I'm not that cut is because I don't want to be allergic to shirts. ;-)
I'm not sure Jeff knows what a shirt is...
Hey I’m 48 just dropped 70 lbs of fat and put on 2 lbs. of muscle doing it. I went from 30% bf to sub 7%. I had know idea of what my actual muscular structure looked like my whole life until now.
Is world stable in your metaverse? Good to know bro, just make sure you don't visit ours.
In case you haven't figured it out yet, the "no t-shirt" thing is just a way to show the working muscles while he explains the exercise. But I don't want to overload you brain (What's left of it I mean) too much today.
A series would be great for all muscle groups! Thank you
Push pull legs
wow this dude has almost 14 mill subscribers! all the juiced up geared up sites combined subscribers don’t add up to 14mill, goes to show you that being natural, in-shape and Healthy is more popular when all the dust settles in the you tube fitness industry!💪🏼🤟🏼
not natural !
@@davidcohen26source?
@@davidcohen26go look at his 2008 videos he looks exactly the same. Totally natty!
@@davidcohen26 Can you back that up? 🤔
@@glynhannaford7332 he has a lot of unusual diseases. He was talking about it in a video.
The treatment for these diseases highly beneficial for him...
Bro has the nastiest back shred
I was just admiring my back the other day, then I see this……sheesh.
The 1 carrot cake every birthday is showing the results.
@@Oneiroknott I think he is not doing that anymore either. highly disciplined this guy.
Bro has a mid traps Camel Toe he’s so jacked
@@clarencedolan699take trt and you'll have the same back
I was shocked when I first saw how many followers this channel has. After watching some content, I’m no longer shocked.
Same
I always hear about him catching flak from other social media influencers. I don't get it. His stuff is gold and inspires my lifts everyday💪
Yes Jeff! Definitely please make a new series based on these principles for different muscle group/workouts, your subscribers and I would LOVE to see that and unlock new muscle growth, thanks for doing what you do Jeff and Jessie, God bless ❤️💪
Absolutely make a full video workout
Push pull legs
Make that series jeff ! want to see how these might fit in within a routine.
Push pull legs
@@AAA78692 I am doing my own thing at the moment. Chest, back, arms, Legs. I do one day on, one day off. Some Sundays I am off some on.
We need that full workout routine. ASAP
Push pull legs
@@AAA78692 that says nothing
A demo of a finisher in this style for every major group would be great. Quality content as usual!
Yes please! A new series incorporating this extreme tension approach would be great! Thanks Jeff!
I agree☝️
This is a super useful technique, Jeff!
Learning to go to failure, doing effective reps, and the way you breakdown movements like the barbell row “let the legs drive up, not the back…”
You have saved this 64 year old a whole lot of misery! The ignition sets have ignited my passion to get the most out of each workout! Thank you!
Would love a new 100/perfect workout series for each muscle group. Your previous series helped me greatly.
Bro’s been doing this for 15 years and has only gotten more jacked and hasn’t aged a day
Very informative as usual Jeff. Yes, having a full workout leveraging these techniques would be valuable.
Always appreciate your videos, straight to the point , explained beautifully and great examples 💪🏾😎
You are in control of the weight. The weight does not control you. True Bodybuilding , Well done!
Jeff, YES PLEASE! Create new workouts which include Tension sets for each muscle group!
i am going to the gym for my 14th birthday and these workout channels (specifically yours) actually help so keep up the good work bc im subbed bc of how good these videos are
Jeff has consistently been the best all around fitness channel on UA-cam for over a decade.
OKAY BOSS. NOTED
Yesss, new series of perfect routines, high-intensity routines
Jeff you're awesome man. You made me build my entire workout plan around effective reps and made my training so damn effective. This channel is awesome. Thanks. And I would love to see these incorporated in different workouts!
We used this technique in a PT project. The strength gains and how quickly they come are insane with this technique.
Yes!! It’d be helpful to know for each muscle group what types of exercises you can apply this stretch method to.
I agree!
Yes Jeff, please make a video for a back workout with this technique built into it. Thanks to both you and Jessie!
It's absolutely about tension and it does not only stress the muscle but develops tendon strength...
Yes! New perfect workouts with this technique! Jeff you’re a legend!
I just watched a video of yours from 7 years ago, bro., you haven't aged 1 second.
Yes please, Jeff! New perfect workout. Thanks for the years of amazing content.
Yes!!! Please, make these workouts, Jeff! I'm really struggling with developing my back and can't do more than 2 pullups even after 1.5 years of training.
He has pullups videos.
Get resistance bands. Best back builder there is.
Amazing video again!
Hey Jeff, You & your creativity over these past years have just changed my athlete life. so ofc we all are dying for “Perfect Workouts 2.0”, LETS GOOOOOO 🔥
Man thanks Jeff 10-20 years and you still look the same!! You’re the best ever!!
I've been doing pullups and pushups almost every day and it's been going great, so far.
Yes! Do it!! Make the series!
Yes! Concentric and estentric control with FULL extension. Great muscle growth. 😊. Well done sensei. 💪
As always, great info, Jeff, from a fellow Jeff. Yes, please do a series with the tension sets incorporated in. I am a great believer in these as well as slow movements on the eccentric end . I also appreciate that you included a demonstration on bands as that is what I'm currently working with as I am just now getting back into weight training after my workout routine fell by the wayside almost four years ago. Can you also do another updated video on dynamic warm-ups?
I look forward to the workout you mentioned Jeff.
Jeff could you make a video on sternum pain caused from dips?🙏🏽 I’ve stopped dips for almost 8 months completely and I still have pain whenever I try them again, started to feel it on any lower chest exercises too like high-low crossovers and decline bench
the cause is Not having scapula depression/retraction and thoracic extension throughout the rep
Have those for all chest exercises
Hell YES!! Jeff for every muscle group 🙏 please, ur 100 series was brilliant and not only that informative on every level. To this day I still do the ignite sets with every workout exercise I do after starting out as a beginner again a year ago. Be very much appreciated :) best to you and your family sir.
New program! I will always take a new workout program from you
Nice content.
I'll give it a shot tomorrow.
I'm ready for the new perfect back workout
Definitely going to do this in every workout from now on to maximize my gains!!
Thanks Jeff. I like this concept, and would be interested in your thoughts of how to apply to Biceps, Triceps, Chest, Quads, Hamstrings....
This could be a new series applying to different muscle groups.
Thanks again for another great video.
Yes, the same idea with the chest exercises. Much appreciated.
Absolutely a video for each muscle group
Jeff-
1. I'd love to see a link to the "research" you spoke of.
2. Would love to see that back routine so sequence is safe and most effective.
3.BIG THANK YOU for showing the rounded back position in the last lift. Any time you demo something wrong you run the risk of injury. We who make videos or demo in person, "see you."
🙏🌞
Please make the series. It sounds awesome.
YES! I'd like you to create a playlist of workouts with these tension exercises
Boy, you can see every single muscle that is coming up to assist the movement, and you can see in order … and you can even see what side comes in help first sometimes! Awesome 😊
Would love to see a program of these exercises for myself and my clients. Thanks for sharing your experience and knowledge! Appreciate you Jeff
Yes a whole work out series using this would be great Jeff
I've noticed your chest and back definition has deff gotten amazing better in video over the years
Your vibe is infectious, love watching your content!
Just like your mom.
Why are bot comments top comments nowadays? You guys really can't tell?
@@JeffZ1028 the majority of the likes are from other bots. They comment early, a couple dozen of likes pushes the comment to the top and that’s how they attempt to achieve the snowball effect
A series would be amazing! Thank you!
Yes, Jeff! Do a series for each muscle group 👍🏾
A new program for each muscle group with this method would be epic for me.
Bring it on! A series would be great 👌🏻
Thank you so much Jeff!
A series would be awesome!
Yes, I would love to see this in a series of workouts
Love this. Please give one of these for each of the muscle groups
I found this extremely helpful when working on the upper range of my pull ups. Started doing it before bench presses too. It's perfect.
Been following Jeff/Ath for the past 5-6 years now since I first started lifting
Always relate to Jesse
I’m glad I’ve learnt so much over the years even at the age of 40
Agree with everyone saying I'd love to see this technique worked into a new "Perfect Workout" series.
0:40 Tension set (12-15RM, 5s con, 1-2s hold, 5s ecc)
2:30 Partial
3:20 Applicable exercises
4:20 Not applicable
Thanks Jeff, great work!
A new perfect workout video is one I would watch and take notes
Once again Jeff, thank you! I use your 'Perfect' series and think it would be great if you could show how this technique can be incorporated into similar muscle group workouts.
Yeah! Putting this into workouts would be great, I already use the 333 time under tension method, which is really good, but this could be an advantage.
Love the channel and appreciate everything you do. 👍
Yes, please. Would love to see your version of a leg work that focuses on this and maybe time under tension (TUT) and / or variable resistance training (VRT).
I try to add all of these things to my workouts along with 1 or 2 "athletic moves" per workout that use multiple muscles instead of isolating just 1.
You saved my life.. love you brother 🙏
He talks faster and the videos cut and go more. I've always loved the free advice.
Amazing! Please make some vids with these techniques. Would love to learn and include them in my workouts. I know they will work!
Would love a full workout program.
Yes please make a new perfect workout 2.0 series with these slow tension sets built in at the end please!! Also keep staying healthy and awesome Jeff!!
Makes sense. I can buy into that! Jeff, can you just do a mini series on this concept? Maybe like a back, chest, and leg workout?
As always, thank you again Jeff for your tenacity in scientifically and physically working out everything here for our benefit.
And .. With all of the goofy comments, I just hope that you know that you have changed so many people for the better and we follow you for a reason. And yes, you do look absolutely fabulous and I agree with one of the comments. It's amazing you have not aged in even 10 years. Obviously what a healthy lifestyle does...💕😎
Love this channel. How about more videos for 45 and up men. Thanks keep educating me
Hello, yes I would like you to include these in some workout plan. Since I discovered your PPL workouts, about a year ago, I have seen results like I have never had before- both, weight load and my physic .B4 that I just did the regular split -different area each day - I was not progressing -as I can see it now.. at first I was afraid of PPL cause I felt I was not training enaugh but cause your videos have helped me before, with fixing my back pain from bulking disc years ago.. also to stranghten my core and get abs, ..so I put all my trust in PPL, and hot damn, I love it and I love the results.. so long story short.. yes, please do include this into some wrokoutplan..and Happy birthday! :) thank you for helping people!
Yes please!! That's be indeed the perfect workout I'd definitely follow, as I will from now on, at the end of my back day, do this!
New perfect workout series Let’s goooo
Oh yeah, please make more videos like this, they are very motivational
He has a lot of videos like this.
This is so good. I started to practice to do dead hang pullups with actually forcing my shoulders down throughout the movement. And hence I can only do about 12 pullups with perfect form, I will just do it with this 10 sec method. Awesome!
So many firsts. Thanks for all the advice. Now just need to implement all
Yes! A workout with this built into it would be amazing!! Especially for us gals over 55 who really like heavier weight training!! I tend to overdo new concepts - would love to know how, when, and how often to incorporate this!!
Jeff is brain and muscle , very impressive. He explains how building muscle works.
Jeff, this is great. Reminds me of your last video concerning Mike Mentzer who advocated this kind of training. One set to fatigue with a 4,2,4 count. But as you said can’t be done with every exercise but it’s a proven method of building muscle.
Hey Jeff, that was really cool. Would greatly appreciate seeing other types of time under tension with a stretching component finishers for other muscle groups.
Yes Jeff, can you make a new “perfect” workout that includes this in the whole plan. Even better, if you could incorporate it into a “beginner” series. Like this would be something starting with the 3rd tier or something. Hope that makes sense.
of course I want to see you add more videos like these into a program! I'm 48 like you and I yearn to have a quarter of the gains I see in you!
Of course we want the new perfect-workout series,along with those finishers! This would make this channel even more insane. Especially if full-warm-up options are included. Or one perfect warmup workout,in the series, or perfect post-workout flexibility stretching.
Thank u Jeff, we would love to see some exercices for other muscles, a serie would be great 🙏
New perfect programs always appreciated!
Hey Jeff, could you please talk about hyperextended knees and what to do about making them less hyperextended? Love your work and everything you are doing, thank you !