A couple things... 1) JM is a genius. If you get a chance cozy up to him and pick his brain. It will change your life. 2) the guy has said he is bone on bone. This technique (as he mentioned many times) is to create the absolute least joint stress as a top priority. Here is the other thing about JM...the dude is cerebral. These reps are the most painful thing I’ve ever done. He was training a client about 10 years ago and I tried this with them doing biceps and I couldn’t do it. It hurt too much...I quit. JM loves that part of training. This gives him that. I doubt JM reads this comments but if he does thank you for all your info. My names Matt Miller and I still apply a lot of life lessons you talked me through in my 20’s at worlds. As an FYI he also became a kick ass frisby golfer
Yes! More JM content! Please keep it coming, this guy has so much valuable knowledge and experience to share. His bench routine gave me a 10kg increase in 10 weeks (also did bench with chains and close grip on a second day). I started with 6x6 on the main day and 4x6 for the bench variations for 4 weeks, then did 6x3 and 4x3 for 6 weeks. The mental push that you get when chasing the numbers is phenomenal and I don't think I will ever change my bench programming after this, having tried so many different ways of doing it.
She is so pretty when she looks at him profess after the first set in 11:58, you can see her admiration, loyalty and thankfulness, because she carried through and now she is proud
I've tried this a few times at the end of my workouts and I will testify that this has brought my triceps to a new level. I've literally never felt quite as destroyed after a workout than the first time I did these. My triceps almost never got sore for more than a day until I incorporated these into the program. I had a tricep pump for over 24 hours, and I felt DOMS for nearly 3 days.
I can't wait to try this. I've got some pretty painful bone spurs in my elbows and maybe this will be just what the doctor ordered. Thank you to JM Blakley and elitefts.
Same! Bone spurs suck bro. I had an operation to get one out but it came back. What tricep/chest work are you able to do? I cant even full close my left elbow
@@elliot993 I'm the very same. I can't fully extend my left elbow, nor fully contract it. I can still do some exercises normally like flat bench and tricep extensions with bands or a cable machine, but I keep a heavy sleeve on my elbow almost 24/7 and after about 3 sets of anything, I have to stop. I can't close grip bench, no skull crushers, no JM presses, and definitely no curl grip extensions. I've had to cut back on competing, that's for sure.
@@diegothunderhawk6823 you sound like youre worse off than me unfortunately. I gave up with tricep isolation exercises. I cant do a full rom so why bother. Just rely on medium grip benching and pause benching, slow controlled bullshit etc. At least we can still train to a certain extent. Im grateful for that. Put your elbow health before competitions man you know its the right thing to do :)
This has turned out to be my favorite channel to watch. Educational and entertaining. Dave and crew have copious amounts of knowledge and tips. The chic in this video is smoking hot so that helps too. Dave’s podcast is really good too
we did a very similar thing when i practiced shuai chiao, except we did it in a low a squat postion. idk if it made me stronger but i know for a fact that my work capacity increased to a level i never would have thought possible.
Love the content from this site. Its because of lifters like these guys the longevity of an athlete today lasts much longer with less injuries. Enjoying learning something every week if not every day.
You know I’m pretty advanced in terms of years lifting and learning and it’s clear to me now that we MUST training for longevity and stop following the same basic bullshit advice we see almost everywhere because although all that builds us up if we don’t program correctly and introduce new techniques and methods it ends up breaking you down. I see it with nearly everyone who just trains hard for years. I’m also evidence of this and kinda regret not knowing more along my journey.
I tried this style for my assistance work and died, he is right the second rep is the hardest. Thank you for this, this is awesome, never felt the muscle this way
Did a vague count b/c I tried doing this as finisher twice but wasn't able to find the right weight, or not sure the time length...so I decided to go with video's count. Set 1 (3 rep): 100 sec down, 100 sec up, 70 down, 60 up, 60 down, 40 up. At least 4 minute rest. Set 2 (2 rep): 50 down, 60 up, 60 down, 50 up. Set 3 (1 rep): 80 down and 80 up. JM calls for 3 minute rest.
The eccentric should be as slow as possible like the video says. However, the concentric can be more normal speed /closer to medium speed as long as not using other than the tricep (the intended emphasized muscle or for different exercises the intended emphasized muscle(s) for the whole range of motion that is being used. For a different exercise especially a compound exercise can use a partial range of motion that keeps the focus on what you want to emphasize to move the weight. The eccentric should be as slow as possible like the video says. According to the research slow and very slow eccentric work has a lot of value, much much more value than very slow concentric work when capable of the concentric moving faster as long as with the form that you want and the tension stays on the emphasized muscle(s) and is not helped by other factors/ muscle(s). For example the most common is mistake is, getting the movement started every rep with other than the intended emphasized muscle(s) and providing a lot of momentum going into the emphasized range of motion when doing this type of work. (When using a maximal weight / close to maximal weight in an exercise the external movement speed is slow, but as long as the intent is there to move the weight as fast as can with the form that you want then that is good even for RFD, rate of force development) The above method is a great option to limit the negative affects on a joint, especially one that has some issues as fast, explosive, eccentric and even very fast concentric especially stopping or reversing direction from a very fast concentric can have negative effects. (An example is using very very light weight for a dynamic effort, speed, bench press with straight weight without any chains. For that either slow the lifting speed a lot or add chains if want to work on speed without the possible negative consequence(s) for example to the bicep tendon distal attachment)
Such an awesome idea. Mental strength benefit and total muscle recruitment. People ought to try this with all the other muscle groups and see how much it benefits their lifts and physique
This is such an odd method that it is very hard for me to not be highly sceptical about this. But at the same time it's really intriguing, so I'ma have to try it 😀 Love the JM Blakely content, it always feels like he's adressing untapped & unheard of aspects of the sport (and life in general lol)
Just in case you don't think this method works, try a two minute pull-up. One minute up, one minute down, if you can. One is all you need. Me, I'm still working on it.
I agree with the OP. This feels like a person saying... What hasnt been done in bodybuilding that will seem super unique to the untrained person? Not slow concentric and eccentric...its BEYOND SLOW...concentric and eccentric.
I would like to see him coaching someone on his 6 sets of 6 reps and if he would use this technique for supplemental movements afterwards or more of the 6x6 for those movements too
This is great stuff...I am sure that VERY few lifters have tried this.....I am going with the "anything that is new and different that you can do to shock your muscles is a good thing" Cant wait to try it.
Sounds a lot like Mike mentzer bodybuilding philosophy. It was called heavy duty but only a weight you could control love this type of training no ego needed when trying to control a weight . Great content. Keep this info coming.
While I was watching this, I decided to try it. So I did one rep at the same time as she was doing her third rep. I couldn't finish that one rep. It hurts so much releasing the weight. Gonna have to practice this one.
He talked about this in the podcast. This is something that people use when they have joints that are damaged and not getting better but you still want to train so by using this method you can limit pain by lowering weight and total number of repetitions but increase muscle demand.
GRAHAM ELY it will not be as enjoyable or as visible as most other methods. Most people train for results that other people see. You get nothing doing this except long term results, hopefully on the stage or platform. I am no different, but then I don’t get these results.
Xplora213 get what results? What evidence do you have that this training method is superior to what all the world record holder powerlifters and bodybuilding champions have done/used?
GRAHAM ELY you need to get off the computer. It’s not helping you. At all. You are arguing with strangers over nothing important. You might have a contrarian personality but that’s worthless when you don’t initiate the conversation. My first comment wasn’t directed at you, but you don’t have anything to add by responding with the contrary position. Dave Tate felt it was worth sharing. Have a think about your position.
@@Xplora213 My position is that you're falling trap to an appeal to authority fallacy, and that I fail to see how supporting the broader, more well known and popular principles of resistance training is being contrarian. Unless you can provide examples (either real world or in the literature) of where utilising such slow lifting tempos are superior to classical tempos let's call this video out for what it is ; bro- and psuedoscience
This is very hard. I was a big proponent os SuperSlow from 1992 till about 2005. We used more of a10-10 cadence... but I never got the results I had hoped for. Are you proposing this 3,2,1 strategy for a variety of exercises for the entire body for bodybuilding/hypertrophy purposes. Thanks JM, JMWAldman
The pain is one thing and could be dealt with,but I feel like I would be too bored to deal with this. I'm still going to try in a few days. Thanks for the excellent content and sharing your experience
SOC1970 you should be listening to Enya in your ears doing the sets. I think he kinda takes it to a meditative place, judging by the cues. There is nothing but a tricep! ☯️
@@vardaspavarde8480 yes it is a good idea. If you are a powerlifter and you have never had to slowly grind to get a bench PR then you are not lifting heavy enough.
In fairness I didn’t get the impression this was done for powerlifting but rather as a bodybuilding movement. They didn’t get Joe Sullivan to demonstrate but a jacked lady.
I did 1 rep of Chin up this way before, I took me about 1 minute and 45 seconds. 1 minute up and 1 minute down was my goal, but on my negative phase at 1:45 mark my brain flashed into a severe deep headache, and I was force to drop to the floor. This happened on 2 separate occasions. I m not sure what has happened, but the headaches were very severe and last for few days. Was it because I was low on blood sugar? (I did it at the end of my workout). I was so close to 1 rep in 2 minutes pull up challenge, my arm felt great with only 15 seconds left to go, then BAM! Flashing headache severely
"Hey man, how many sets do you got?"
"Just 3"
"Sure, I'll wait"
lol
My cellphone battery died.
Not even 3 sets but 3 reps.
JM - The Iron Monk that brings the essence of spirituality in weightlifting
JMB - The Iron Monk...perfect name for him
The blown up ego who tried to be "different" by any means possible and injure people
"There is nothing but a tricep."
ZenRiding reality is an illusion. Love it
I lol'd when he straight faced looked at Dave Tate and said "she doesn't have a head"
"Be the tricep, become the tricep.... Oooooohhhhhhmmmmmmmm"
Imagine waiting for your turn to use the machine.
"It's ok, I just have one more set."
Haha, just bring your band or do it at home.
More time to stare at her ass...
lol
@@st.fiacre6685 I pass. Her arms are bigger than mine.
This guy is the Bob Ross of lifting and I love it!
"It's more important to be DOING this rep than it is to have done it"
Please use my face as a box for dynamic squats😍🤤
The woman training: this is pure evil
JM: This is necessary evil
That’s his wife lol
"How long does your workout take?"
Me "9 hours"
“How many sets?”
“One”
and one rep
you got Dave on the side just creepin hahaha
Lol
A couple things... 1) JM is a genius. If you get a chance cozy up to him and pick his brain. It will change your life. 2) the guy has said he is bone on bone. This technique (as he mentioned many times) is to create the absolute least joint stress as a top priority. Here is the other thing about JM...the dude is cerebral. These reps are the most painful thing I’ve ever done. He was training a client about 10 years ago and I tried this with them doing biceps and I couldn’t do it. It hurt too much...I quit. JM loves that part of training. This gives him that.
I doubt JM reads this comments but if he does thank you for all your info. My names Matt Miller and I still apply a lot of life lessons you talked me through in my 20’s at worlds. As an FYI he also became a kick ass frisby golfer
Gives new meaning to time under tension! Awesome!!
Imagine having JM as a coach, it would be glorious anguish!
Yes! More JM content! Please keep it coming, this guy has so much valuable knowledge and experience to share. His bench routine gave me a 10kg increase in 10 weeks (also did bench with chains and close grip on a second day). I started with 6x6 on the main day and 4x6 for the bench variations for 4 weeks, then did 6x3 and 4x3 for 6 weeks. The mental push that you get when chasing the numbers is phenomenal and I don't think I will ever change my bench programming after this, having tried so many different ways of doing it.
JM jedi techniques, sexy stronk woman lifter, ASMR blakely , and some stuff to add to my program because i hate myself: 10/10.
JM Blakley is the best. I've been looking for something like this. Grtting more bang for my buck with each rep. That girl was trying hard. Awesome.
She is so pretty when she looks at him profess after the first set in 11:58, you can see her admiration, loyalty and thankfulness, because she carried through and now she is proud
This guy is the best trainer on youtube. Can't figure out why he has not too many subscribers.
Just tried on leg press. On second rep my legs started to wobble like someone put me in a cage with Jon Jones. Couldn't stand for a while. Good stuff.
Good was wondering if you could use on other exercises was thinking just isolated stuff
do u atg on squats tho
2:01 he couldn't help himself
The JM Press Down.
I'm gonna do this for quads, calves and hammies today, wish me luck haha
You're gonna be in euphoric hell lol
@@johntrains1317 I hope so :( haha
Good luck getting on and off the shitter tomorrow
RIP. Lol
Rest in peace, let us know how it went
I've tried this a few times at the end of my workouts and I will testify that this has brought my triceps to a new level. I've literally never felt quite as destroyed after a workout than the first time I did these. My triceps almost never got sore for more than a day until I incorporated these into the program. I had a tricep pump for over 24 hours, and I felt DOMS for nearly 3 days.
I can't wait to try this. I've got some pretty painful bone spurs in my elbows and maybe this will be just what the doctor ordered. Thank you to JM Blakley and elitefts.
Same! Bone spurs suck bro. I had an operation to get one out but it came back. What tricep/chest work are you able to do? I cant even full close my left elbow
@@elliot993 I'm the very same. I can't fully extend my left elbow, nor fully contract it. I can still do some exercises normally like flat bench and tricep extensions with bands or a cable machine, but I keep a heavy sleeve on my elbow almost 24/7 and after about 3 sets of anything, I have to stop. I can't close grip bench, no skull crushers, no JM presses, and definitely no curl grip extensions. I've had to cut back on competing, that's for sure.
@@diegothunderhawk6823 you sound like youre worse off than me unfortunately. I gave up with tricep isolation exercises. I cant do a full rom so why bother. Just rely on medium grip benching and pause benching, slow controlled bullshit etc. At least we can still train to a certain extent. Im grateful for that. Put your elbow health before competitions man you know its the right thing to do :)
My triceps are burning just watching this.
This has turned out to be my favorite channel to watch. Educational and entertaining. Dave and crew have copious amounts of knowledge and tips. The chic in this video is smoking hot so that helps too. Dave’s podcast is really good too
My triceps are burning just listening and watching! 😮
What a narrative! 💪🏻👍🏻
I sense more than something in common with the Eugene Sandow's techinque of muscle control. Very good info in this video, thank you.
we did a very similar thing when i practiced shuai chiao, except we did it in a low a squat postion. idk if it made me stronger but i know for a fact that my work capacity increased to a level i never would have thought possible.
Love the content from this site. Its because of lifters like these guys the longevity of an athlete today lasts much longer with less injuries. Enjoying learning something every week if not every day.
You know I’m pretty advanced in terms of years lifting and learning and it’s clear to me now that we MUST training for longevity and stop following the same basic bullshit advice we see almost everywhere because although all that builds us up if we don’t program correctly and introduce new techniques and methods it ends up breaking you down. I see it with nearly everyone who just trains hard for years. I’m also evidence of this and kinda regret not knowing more along my journey.
I can watch this video, and listen JM talking all day long lol. His sound makes my mind more peaceful than most of the indie music.
I tried this style for my assistance work and died, he is right the second rep is the hardest. Thank you for this, this is awesome, never felt the muscle this way
Did a vague count b/c I tried doing this as finisher twice but wasn't able to find the right weight, or not sure the time length...so I decided to go with video's count.
Set 1 (3 rep): 100 sec down, 100 sec up, 70 down, 60 up, 60 down, 40 up. At least 4 minute rest.
Set 2 (2 rep): 50 down, 60 up, 60 down, 50 up.
Set 3 (1 rep): 80 down and 80 up.
JM calls for 3 minute rest.
The eccentric should be as slow as possible like the video says. However, the concentric can be more normal speed /closer to medium speed as long as not using other than the tricep (the intended emphasized muscle or for different exercises the intended emphasized muscle(s) for the whole range of motion that is being used. For a different exercise especially a compound exercise can use a partial range of motion that keeps the focus on what you want to emphasize to move the weight. The eccentric should be as slow as possible like the video says. According to the research slow and very slow eccentric work has a lot of value, much much more value than very slow concentric work when capable of the concentric moving faster as long as with the form that you want and the tension stays on the emphasized muscle(s) and is not helped by other factors/ muscle(s). For example the most common is mistake is, getting the movement started every rep with other than the intended emphasized muscle(s)
and providing a lot of momentum going into the emphasized range of motion when doing this type of work. (When using a maximal weight / close to maximal weight in an exercise the external movement speed is slow, but as long as the intent is there to move the weight as fast as can with the form that you want then that is good even for RFD, rate of force development) The above method is a great option to limit the negative affects on a joint, especially one that has some issues as fast, explosive, eccentric and even very fast concentric especially stopping or reversing direction from a very fast concentric can have negative effects. (An example is using very very light weight for a dynamic effort, speed, bench press with straight weight without any chains. For that either slow the lifting speed a lot or add chains if want to work on speed without the possible negative consequence(s) for example to the bicep tendon distal attachment)
Such an awesome idea. Mental strength benefit and total muscle recruitment. People ought to try this with all the other muscle groups and see how much it benefits their lifts and physique
I look forward to seeing and hearing about JM's whole system of joint friendly exercises.
Learn something new everyday!! Gonna try this on next tricep workout! Thx for the vid!
as someone who gets elbow tendonitis from doing regular tricep work, this is a lifesaver
That's crazy,can't imagine doing that as a part of a training routine like after bench😃
This is such an odd method that it is very hard for me to not be highly sceptical about this. But at the same time it's really intriguing, so I'ma have to try it 😀 Love the JM Blakely content, it always feels like he's adressing untapped & unheard of aspects of the sport (and life in general lol)
Just in case you don't think this method works, try a two minute pull-up. One minute up, one minute down, if you can. One is all you need. Me, I'm still working on it.
@@pederstrand8349 that will put to much strain on the tendons. Thats not the purpose of this.
@anonymous JM isn't concerned with speed in terms of powerlifting.
I agree with the OP. This feels like a person saying... What hasnt been done in bodybuilding that will seem super unique to the untrained person? Not slow concentric and eccentric...its BEYOND SLOW...concentric and eccentric.
figuring out different pathways to stimulate muscle growth is one of the best ways to bodybuild.
I would like to see him coaching someone on his 6 sets of 6 reps and if he would use this technique for supplemental movements afterwards or more of the 6x6 for those movements too
Agreed. I'd like to see the full program incorporating this.
Look into Poliquins tempo training
I wonder if he was using that method duuring the westside days in lieu of dynamic effort or if it came after
It's more important to BE doing this rep than to HAVE done it. That's great stuff.
His forearms 🤯🤯🤯
"It's more important to be DOING this rep than it is to have done it" He's like the Confucius of Weightlifting
Who is the woman?
This is great stuff...I am sure that VERY few lifters have tried this.....I am going with the "anything that is new and different that you can do to shock your muscles is a good thing"
Cant wait to try it.
I want JM to do my audiobook.
Man I love Jm blakely
JM Vids are next level
Praise to that dude, damn, I never felt that kind of joy like on the 2nd. rep...
Sounds a lot like Mike mentzer bodybuilding philosophy. It was called heavy duty but only a weight you could control love this type of training no ego needed when trying to control a weight . Great content. Keep this info coming.
A new concept to me, will give it a go
I am in pain just watching this like I feel a phantom burning in my tricep
I need to give these a try. Nice one JM!
While I was watching this, I decided to try it. So I did one rep at the same time as she was doing her third rep. I couldn't finish that one rep. It hurts so much releasing the weight. Gonna have to practice this one.
Is the lady a competitive lifter?
He talked about this in the podcast. This is something that people use when they have joints that are damaged and not getting better but you still want to train so by using this method you can limit pain by lowering weight and total number of repetitions but increase muscle demand.
Looks insane!....... Could this be the future of bodybuilding?
I did this for quads. Absolutely insane burn. Literally felt like I was going to have an epiphany.
You need some monk type of patience to do this for 6 reps.
👍👍🙏🙏🙏🙏
JM's brachioradialis has a brachioradialis
The Bob Ross of powerlifting.
Amazing content
"To make it through,,,, ALIVE."!!!!!!😂😂😂😂🤣🤣🤣🤣🤣😅😅😅😂😂😂😂 THAT's GREAT!!!!!
More content from JM PLEASE!!!!!
He has her in all his videos who is she ? Anyone no @elitefts
For some reason I was grabbing my phone super tight throughout this video cuz I feel this.
who’s the lady?
could you possibly even do this with rubber bands, usually press downs at my home gym i only have bands
Wow. Hard to believe more don’t train like this, time under tension is insane
Xplora213 if it were more effective than “regular” methods more people probably would train like this 🤷🏼♂️🤷🏼♂️🤷🏼♂️
GRAHAM ELY it will not be as enjoyable or as visible as most other methods. Most people train for results that other people see. You get nothing doing this except long term results, hopefully on the stage or platform. I am no different, but then I don’t get these results.
Xplora213 get what results? What evidence do you have that this training method is superior to what all the world record holder powerlifters and bodybuilding champions have done/used?
GRAHAM ELY you need to get off the computer. It’s not helping you. At all. You are arguing with strangers over nothing important. You might have a contrarian personality but that’s worthless when you don’t initiate the conversation. My first comment wasn’t directed at you, but you don’t have anything to add by responding with the contrary position. Dave Tate felt it was worth sharing. Have a think about your position.
@@Xplora213 My position is that you're falling trap to an appeal to authority fallacy, and that I fail to see how supporting the broader, more well known and popular principles of resistance training is being contrarian.
Unless you can provide examples (either real world or in the literature) of where utilising such slow lifting tempos are superior to classical tempos let's call this video out for what it is ; bro- and psuedoscience
What was the weight in comparison to her normal 8-12 rep range weight ?
Better to do than to have done-
Confucius
Just gave this a run. JM you mad bastard you!
Really would like to see more videos like this especially for legs, back, chest.
She doesn't have a head right now. She is just a tricep 🤣
Ultimate time under tension workout for sure.
This is very hard. I was a big proponent os SuperSlow from 1992 till about 2005. We used more of a10-10 cadence... but I never got the results I had hoped for. Are you proposing this 3,2,1 strategy for a variety of exercises for the entire body for bodybuilding/hypertrophy purposes. Thanks JM, JMWAldman
@jblakley can this method be used in biceps Curls, leg Curls and leg extensions?
The pain is one thing and could be dealt with,but I feel like I would be too bored to deal with this. I'm still going to try in a few days. Thanks for the excellent content and sharing your experience
The boredom is my issue with it, but JM didn’t come up with this to get jacked, he just couldn’t train any other way!
SOC1970 you should be listening to Enya in your ears doing the sets. I think he kinda takes it to a meditative place, judging by the cues. There is nothing but a tricep! ☯️
After rep 1... I'm thinking.. how is she getting rep 2?
Dave that hoodie is not on your website and I want it! is it XXL or XXXL?
I did these yesterday. These are no joke. 😩
I’d like a few lessons from her
Stop the horny
No, tap into the horny, give in to its power
@@TheArtofMore1
We're literally days away from no nut November ending
@@Menaceblue3 😱What!? that was this month?! Oh well 🤷♂️
@BidenEpstein2020 bidenEpsein2020 😆😭😭
"We're not intrested in getting done, we're intrested in getting triceps!"
Watching this at 230am
Dave in the background: Focus >:]
im going to try it
I'm guessing this technique works for all muscle groups & all exercises???
Isn't this a very slow version of Mike Mentzer training principle?
what is the name of the female bodybuilder?
Absolute genius
I swear this guy goes to my gym in Warren.
He might!
Gonna set aside 45 mins to do 6 reps of tri rope pushdowns...Got it!
do I need those fibers as a powerlifter?
Vardas pavarde yes.
troll lol
seriosly is this good idea do u need even to have slow twich fibers as powerlifter all u need is one rep
@@vardaspavarde8480 yes it is a good idea. If you are a powerlifter and you have never had to slowly grind to get a bench PR then you are not lifting heavy enough.
In fairness I didn’t get the impression this was done for powerlifting but rather as a bodybuilding movement. They didn’t get Joe Sullivan to demonstrate but a jacked lady.
Wow. Awesome stuff
I did 1 rep of Chin up this way before, I took me about 1 minute and 45 seconds. 1 minute up and 1 minute down was my goal, but on my negative phase at 1:45 mark my brain flashed into a severe deep headache, and I was force to drop to the floor. This happened on 2 separate occasions. I m not sure what has happened, but the headaches were very severe and last for few days. Was it because I was low on blood sugar? (I did it at the end of my workout). I was so close to 1 rep in 2 minutes pull up challenge, my arm felt great with only 15 seconds left to go, then BAM! Flashing headache severely
"you can`t get any slower then stoping":):)
you only hit the tricep with push downs? no extensions? .
His forearms are ridiculous!
Had my lifting group do these, they’re still sore two days later, minimal movement, huge fatigue on the triceps and top part of forearm.
JMs torture chamber of weightlifting
Anyone know whats the name of the track in th beginning?