REP DURATION FOR HYPERTROPHY
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- เผยแพร่เมื่อ 3 ต.ค. 2024
- The training world revolves around repetitions, a pretty simple concept. However, HOW you perform these reps will change the effect. What works as a rep range in theory will not work as well if you don't factor in duration. Listen now to hear more.
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Brother... I've been hitting the gym for the past 2 years now... Almost... And among all the fitness advice i could have gathered... Yours made the most impact....
Very underrated channel....i wish you all the best...
Respect and regards from India...
he knows his shit. good video
You feel the muscle better with slower reps and you have 100 percent control over the weight.
Solid content as always! Thanks
Absolutely "truth" right there. If you listen to all his videos and put it all together...it's super high intensity, low volume, tension-under-time. I used these same principles....plus "muscle prioritizing" to take my arms from 17 1/4 to 18 5/8s inch cold but flexed at 5'7 195 pounds...I was roughly 9 to 10% bodyfat and 35(I'm early 50's now)years old.
Just saying it absolutely works. My sets would easily last a minute...the first set for bis and Tri's lasted way longer.
It was amazing...I seen growth after the first week.
What I can't get that he said in other video it's all matter about strength and high reps need more effort so it will get cortisol high now he is saying 60 sec time under tension and u know that u can't lift heavy for 60 sec !! And the first 20 or 30 sec will be izi so it is same Jung volume concept ! Now iam confused
@@AhmedMahmoud-gz6og We all learn as we go , what we believe now might not be what we think 6 months , a year or so down the line. I'm sure there's a reasons for contradictions in his vids.
I have alot to say but this isn't my page and I'm not going to step on toes. I do agree with his vids for the most part. As with anything...there's other ways to build muscle the options just narrow for drug-free guys as we get bigger and want to keep growing. You have to be mindful of everything we do .
@@tomlucasrccrawlers9108 he said that in the same month that he uploaded this video . and if u read comments there u will find that alot of people agree with him when they tried to lift heavy 6_8 reps they made better gains . i know that mechanical tension and metabolic stress are two different ways to build muscles . but for me mechanical tension is better for compound exercises and u will get strength gains and metabolic stress for isolation movemets . and he says in this video 40_60 sec per set .
@@AhmedMahmoud-gz6og go listen to his videos on neurotyping. Some people do better with shorter sets and less TUT, training for strength, while some people do better on more pump oriented sets etc. He himself is a "type 2A" which is a flexible type that gets bored easily...so that is one reason for his "changing his mind" sometimes etc. th-cam.com/video/dvnyaDVMY6w/w-d-xo.html
@@JohnProph thank you
This guy should have way more followers talks so much sense explained in the right way to👌
Will give it a try. But I usually also try to take my time for sets. So 1sec up and 2,3 seconds down. Last rep I hold as long as possible.
Amazing, thanks Christian ✌️
KING TUT
I need this to be a T-shirt
Very well said.. amazing tips
Wow, most informative and am loving this channel. Every video is full of valuable knowledge
Thq coach
This is a great video! Much appreciated my friend
Thanks for the tips, Chris!
I'll have to give that a try. I don't normally rush through my sets. But I've never timed them either.
Thanks you sir for this information video 👍 👍👍 👍
He keeps it so damn simple
Love these videos!
The truth, man.
One second reps are garbage.
2-3 seconds eccentric, brief pause, 1-3 seconds concentric, one rep. No momentum. A little cheating maybe toward the end of an intense set, okay.
Sets of 4-10 reps like is the true formula for progress. Sometimes some rest-pause on a high intensity day, great.
Keeps you injury free and progressing.
I shake my head when I hear about sore knees and shoulders and elbows from basic compounds, cuz the complainers just follow bad advice and role models.
A guy squatting 250 for sets in this slow rep style is stronger and will continue to build more muscle, and have more longevity, than a guy repping 315 for sets in the mindless 1-2 second rep style.
Take most of the weight away and do plyometrics if you want train for explosion. Just move the bigger weights slowly, period, and with proper loading mechanics.
It’s just crazy that this isn’t the mainstream methodology.
Quite true brother
I actually didn't do much compound with this method, but I loved it for iso movements especially biceps & calves
absolutely spot on, I was a 'slow repper' when I was a gym bro and made way better gains than I have done in the past 2 years using a 1:1 tempo
Okay if the weight is heavy enough it will move slowly anyway. No need for extra focus all the time.
thanks from Sweden......
No one else have said this as clearly.
I typically do my reps 2 s up, 2 s down. And a distinct pause at each extreme end. That would be 5 s for a rep.
It feels right!
What slow reps does for me is making the muscles feel the weight all the way. No throwing it up, or letting it fall down. I lift it down!
I will measure the duration the next time. It's probably 50 s for a set. But nice to confirm that, although I won't change anything.
Very good information,i like your isometric videos but i want a isometric video for triceps too. You can tell me one that reaaaaly work ?
Great content
But how then to progress in weights? Wait when you can perform rep for 60 seconds and then add weight?
Or just prolongue the set with rest-pause reps?
Interesting! I’m timing my sets from now on for the next two weeks! :)
I had to put on my googles and bring a towel to finnish this video, so much drool on my screen.
Now why ta fuck did nobody tell us this before..thank you
40-60 seconds, but how many times (sets)?
Seems Christian was timing his TUT on this video. (time under talking). I like the longer videos so I am not constantly hunting for another video.
HEY CHRISTIAN, AT ANOTHER POINT IN YOUR CAREER YOU WROTE THIS: " Glycogen begins to be used after about 12 seconds of intense effort. The longer a muscle must produce force, the more glycogen you use up. A slow set to failure might take you as much as two minutes to complete (although most of the time it is about 75-90 seconds). This will burn a boatload more glycogen than regular lifting.
Why is that important? Glycogen use and depletion raises AMPK which itself can inhibit mTor activation. MTor is basically the light switch that turns on protein synthesis. The more you deplete muscle glycogen, the more you risk inhibiting protein synthesis."...DOES THAT NOT CONTRADICT THIS VIDEO- CLIP ABOVE?
Hay Christian, what do you think of Mike Mentzer HIT style training? Any thoughts
Just so we are clear, Christian obviously uses the current research in hypertrophy, and also most likely his own experiences of people he has trained, as well as himself(anecdotal evidence). So what he says is very true. Here is what I can add... if anyone cares.:::: If using 10 reps... I think a good round about tempo would be 1-1-2-0 which is 1 second Concentric(lifting), 1 second Isometric hold, 2 second eccentric(lowering), 0 seconds at bottom of lift, so immediately into next rep. That will give you 4 seconds per rep. 4 seconds per rep is 40 seconds at 10 reps. The caveat is that you will need to leave your ego at the door. If you use percentages, log and track for progressive overload, you will need to ensure that when you are testing for Rep Maxes or Percentages on a lift, that you use that same tempo when testing. This will ensure that if you are using a Rep Max calculator, to get a theoretical Projected Rep Max, that it will be somewhat more accurate(never 100% accurate of course). You will find that you will need to use a lower weight that you may have been using in the past, before you took Time Under Tension(TUT) into consideration.
I have one question: How close should I get to absolute failure during the 40 seconds? If I do DB benches with 5#s in each hand, I could probably do 100 reps or more and still have several in reserve. But with 30# DBs, I’m getting closer to failure during the 40 seconds.
At one side you say that one should chase performance...if we perform a set intentionally slow, it will surely hurt your performance...I am confused
Can I use timed sets for strength and power ??
only problem with that is that the silver era bb'ers of the 30's,40's, and 50's didn't do that, they had incredible natural bodies, lee roy colbert did his as fast as possible with decent control and built the first 21" arms. steve reeves, reg park, bill pearl, john grimek all used a certain amount of sets and reps mwf to build their physiques. if you view some of lee roy's videos, he explains why he did his so fast in the least amount of time possible with a heavy enough weight. that kind of shock to the muscle will encourage it to grow bigger, stronger, faster. tut is great, i use it too, but most of the time, i go fast and/or do more reps with speed to hit the tut zone. they both are great. fast = power as well as strength,,,,, explosiveness. i would rather do it fast to get all the above as a well rounded endeavor.
You are right.Old timers didn't get bogged down on TUT. They just lifted ate good nutritious meals and grew. Nowadays everything is overcomplicated with a myriard of 'experts' telling you what the best way is to train. People end up more and more confused and jump from program to program depending who they listen to. Just use common sense and don't get distracted by every 'expert' that you listen to. Keep it simple and enjoy your training.
Both of you guys make an interesting point but could I just add a potential caveat to your points. Are we not also considering that fast rep work may be a form of pump training which I believe is only beneficial for PED users? Also, surely we can't train in the same fashion, cadence, speed as the big boys did and expect to see similar results, surely not as natural lifters anyway?
@@platinumstorm2521 i've never taken peds.
This is gospel. If you look at the studies, the 8-12 rep range was concluded based upon the estimated rep range required to hit 45-60 seconds of TUT. The actual study was done to determine how much TUT best stimulates hypertrophy.
When I was using this method, I placed my stopwatch app in front of me and aimed for one second concentric, one second static (squeeze as hard as possible), and 3 seconds eccentric until I hit at least 45 seconds. No counting reps. My progressive approach was, if I could surpass one minute, bump up the weight. Massive gains in muscle size and contractile strength (mind/muscle), but not much as far as power or raw strength goes. Def better for isolation exercises, IMO
Does that time under tension for reps change when you introduce Isometric Yielding Pre-Fatigue exercise to your set? For example, if I hold a dumbell curl mid-range for 40-60 seconds, do I then do full motion reps for an additional 40-60 seconds? For that matter, does the post-fatigue isometric hold also count?
Don't get bogged down on TUT, just use common sense. Do you reps nice and controlled 1 sec up, 2-3 seconds down. Don't worry about using a stopwatch or any other gimmicks. It will take away from your concentration. Rarely you see lifters who are concerned about TUT. Most of them train to pump as much blood into their muscles as they can. The majority don't worry about TUT and yet they have very good physiques. I doubt that the old timers were even concerned about this.
So working till failure doesn’t matter ?
If i do a fast tempo vs slower tempo, both till failure, wouldnt i get the same result ?
you would
Nah don't agree with this. Look at old videos of Bertil Fox training. It was all about heavy weight and powering the reps. He didn't exactly have small arms. Same with Arnold, never saw him doing curls like this. To do this you'd need to train with light weights which defeats the purpose. Might work if you're only concerned with hypertrophy and not strength but who wants that?
So lighter weight is better then?🤔
It would automatically have to be a lighter weight if the set takes twice as long to complete.
Sure if you don't want to sacrifice the technique
Sir I think you forgot to mention that maybe this not suitable for natural athletes because high volume will increase cortisol.
That came in my mind as well....
He doesn't speak anything about volume, only time under each rep. So what are you talking about?
Anyway, I'm natural and slower, controlled reps, and going for effort have definitely gained me a lot more than the rep focused, momentum whipping, crap I used to do.
Explosive training has its place, but it should not be the whole workout day out day in.
+1
So get a sick pump!
I dont get why you can do five fast power reps and get hypertrophy and thats less than 30 seconds t.u.t
You can get hypertrophy because you're still tearing muscle fibers. You're just not getting OPTIMAL hypertrophy.
@@lukaskuipers7791 ok got it. Thanks