Slow Reps vs Fast Reps (Best Tempo for Max Gains)
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2024
- What is better slow reps or fast reps? What is the best tempo for maximum gains? In this video I give you my opinion on the topic of tempo. I will go over what I think will work best and has worked for me. I would love to hear what your tempo is when you workout so leave it in the comments. As always thanks for watching.
--------------------------------------------------------------------------------------------------------------
Member website: mountaindogdiet.com/
Shirts teespring.com/stores/mountain...
Supplements: granitesupplements.com/
Discount code - MDTH-cam10
IG: / mountaindog1
Facebook: / johnmeadowspage
When you don't have hours and hours to spend researching, but you want to know the latest research summaries, use examine.com at this link! examine.com/refer/mountaindog...
--------------------------------------------------------------------------------------------------------------
Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.
#Tempo #Workout #JohnMeadows - กีฬา
The key was in his statement, " if you lift with the right load, the tempo will take care of itself"
Seems good. Too heavy=too slow, Too light=too fast. Goldilocks zone needed, just right weights=just right tempo?
So true
That's exactly right. I barely see anyone control a negative anymore, and most simply use more weight than they really should be handling...
Nice.
Yup that stuck out to me basically summed up the whole vid that
Meadows: I dont wanna bore you with all the details
Me: You can bore Us with all the details 🙇🏾♀️💙
All chicks want John to bore them out 🤣
Im a fan of slow on the way down and expload up. Slow on the way down feel the muscle stretch
Also safer! when handling heavy loads
Same, especially in the bench
Auxilium he sure does he focuses on the stretch
Same, my best muscle genetically is without a doubt my triceps, but when I started exploding as fast as I could off the chest my triceps started looking and feeling like thick fucking bricks on my arms. I feel my chest more on the way down, and my shoulders+triceps get an awesome pump by exploding off the chest.
@@unky5724 yep same
0:51 I think many men have asked this question in the heat of the moment..
🤣
l00000000000000l
Just remember in those situations to pull out your phone or computer and ask john meadows. Don't pull anything else out of course.
I love that John goes balls deep into these discussions.
@Auxilium how did you know that about me? You don't know me! Maybe I'm a BIG dirty perv! ;)
@@bmccaffe76 Never have truer words ever been spoken.
slowing your negatives also helps with "time under tension"
Totally agree, time under tension is a key factor, and the eccentric negative motion of any exercise is the most important part to slow down and focus on to effectively overload your muscles. 👍
Provided that u have a good mind muscle connection
People seem to do this wrong on pull/chin ups, they pull good but then just drop from the bar. Hurts my shoulders just looking at it.
Great thoughts and advice. Thank you 🙏 Jon. I love you videos.
Another great video John, cheers!
Another top video with top advice from the best on TH-cam , watching from England , and I keep telling everyone in my gym to watch you , there's no one better out there for advice , thanks again John 👍
I've been training for 20 years, going fast for most of those years both light and heavy because I wanted to see if speed and power was possible and I believe it is but the size isn't there even if you are able to explode with heavy; thus I've recently slowed it down and have grown a decent amount. Now I only go fast when the day is a rough one, but that's slowly changing as well ...Thank you for your thoughts Mr. Meadows I appreciate it
Yeah, like its always said in the bodybuilding world, “mix things up and surprise the body all the time”, especially if you’ve hit plateaus.
Do fast reps until you hit a plateau then swift to slow, then again to fast.
Everything is important to build muscles, from muscle tension, muscle damage, metabolic stress, TUT, fast/slow reps, power training, balance training etc, its all tools you use to trigger muscle growth differently.
Thanks for all the videos
Squeezing always works! Fast or slow rep. Great example is a cable fly. Squeezing 8-10 reps at the end of each rep instead of cranking out 15-20 without squeezing is a totally different pump...for me at least.
Of course because you're contracting your muscles much harder...
Good advise, it helps with the mind to muscle connection.
Squeezing combined with a pre exhaust set is the best combo to maximize mind muscle connection
This is true , love it on bi-ceps
After you have gone to failure do a set of partials.
Great video, thanks John for the insights!
Love this advice as it’s how I train. If the weight is moving to fast it’s too light. If it’s moving too slow it’s too heavy!
Excellent video John!
Another great video! Thanks, John! 🦾
Great Stuff! Thank you Sir.
This is definitely a good topic, always wondered about this. Now I gained some knowledge once again from John 🤩
Great Topic John 👏 👍
This is such a well explained and helpful video, thanks John.
Glad you enjoyed it!
Excellent presentation again John. I think you absolutely nail it at 8:45!
the slow(er) tempos isn't just about muscle activation... to me it's also about injury prevention. as I get older I find that slow(er) tempos allow me to avoid injury... after all, if you're injured none of this topic matters.
Jeff brought me over here but I love the information!!! Also I always thought slow controlled reps were better, also because I just feel more of a burn. but ill try implementing some fast stuff!!!
Great video as always! Could you cover weighted stretching for hypertrophy?
This was one of the best information for this topic on tut. We miss you
Amazing information, as always! Trank you John
Glad you enjoyed it
Hey John, great topics these last 2 days! Very interesting to think about.
Glad you enjoyed it
Thanks for these videos, I see you're putting out content fast.
A super slow concentric is just a way to improve your mind muscle connection .
Great info, btw your T-shirts are the best
John will continue to make me better for the rest of my life and help many others beyond that
You're not boring us by going into the details. That's why we're here!
Great vid Johnnie, one of my favorites, as it pertains to everything you do. Mind/muscle connection is the #1 most important element of lifting, strength and muscle development. Unfortunately some people train their entire lives and never get it or fully understand this. Explosive power is needed and also another key element and it builds strength and muscle development, but form has to be dead on. The eccentric motion is slow"er" because you're keeping it in your groove and preparing the bar for the explosion in a straight line to ensure gravity doesn't add weight. If to you're out of the line of gravity (keeping the bar in the groove) during the basic movements, you're adding a lot of weight without realizing it. When you squat and bench, your eccentric is slow"er" and controlled like a spring coil compressing and then BAM the explosion occurs. Just like the difference in a sprinters body and a marathon runners body, the sprinter is exploding in every movement, especially on their concentric movements, while a marathon runners is slow and controlled and going going for distance. The difference in muscle development between the two is like night and day. You could talk all day about mind muscle connection and tempo. Personally, there are some excersices I like doing slow for a few weeks and switching back, like DB delt raises. They are such a smaller and targeted muscle, that the slow eccentric and concentric can work and shock and confuse the muscle into growth, then I switch back a few weeks to a much more controlled explosive concentric movement. Anyway, great topic Johnnie.
I've realized that aswell, doing DB lateral raises. The burn is not the same when you go slow and controled
This guy was such a G that his videos pop up on my feed all the time.
Ótimas dicas mestre 💪👏🇧🇷
That shirt is awesome!
Glad to see you're doing well. question, what elbow wraps would you recommend for somebody like myself who had a torn bicep and tricep. I'm not powerlifting, I'm just a 45 year old that loves to lift.
I always do slower reps on certain muscle groups I have trouble with mind muscle connection with. I have an issue with connecting with my left bicep so I slow my curls so I can focus on contracting and flexing it. This has also helped with a 1 inch muscle imbalance on my arms too.
I don't know if "tempo" is the issue,,it's about removing inertia from the rep,, inertia is a bodybuilders worst enemy,,if you're looking for power & strength, then by all means get inertia working for you.
Have to agree here, very well said. It is truly all about controlling it and not letting the weight move unless youre the one in control making it move
Great video, thank you! I'm one of the slower ones who likes to focus on my muscle-mind connection (still begginer), but I'm gonna try to speed it up hah. Thankss💕
If you feel this is the best mind muscle connection method for you then stick to it! Mind muscle is far more important than tempo IMO. But as John said, explode up on concentric, slow and controlled negative on eccentric and focus on the stretching of the target muscle and you're gonna do great :-)
Charles poliquin, Ben Pakulski and Dorian Yates are firm advocates of the eccentric part of the rep, and slower negatives force the muscle to maintain tension rather than to simply let gravity take over and let your muscle fibres off the hook. At the end of the day, your muscle fibres respond to tension, and how you apply that constant tension can be a big factor in the amount of muscle growth
John, in one of your upcoming videos, can you please explain the difference between sarcoplasmic training vs. myofibillar training and also hyperplasia along with which is best for a bodybuilding vs. an athlete (i.e. track, basketball, etc.)? Thanks in advance for considering this topic. Love your videos/topics!💯💯
Hi John! 👋 LOL
Man thank you for this. I missed it some how.
As I've gotten older I much prefer slower controlled movements, even if I am cranking out 15-20 reps I wanna feel them in the specific muscle group I am targeting, each and every rep. I just don't get that once I start to move into slow + explosive, or straight flying through reps. I feel sloppy if I train that way.
I agree with you on that, I think you have the right idea here forsure. Its all about that control and actually using the muscle you intend on using!
Awesome video. I don’t feel like lifting has any “one size fits all” anyway.
Johns a real one ☝️
i definitely like putting as much controlled force into pushing the weight up and i lower as slow as i need to feel im controlling the weight. Depends on the movement
Like you said when the weight/load is right, the tempo will take care of itself - so I don't worry too much about tempo. But for chest, I really like explosive concentrics, especially incline barbell/smith bench press.
Some people really over think this though, but good explanation John.
Knowledge bombs as always john! Great vid. The most controversial and interesting part was the one about the concentric speed.
It is hard to say either black or white on that. Speed isn't only about recruitment of fibers, at least not throughout the whole motion; From bottom to top (in a bench press for example) the momentum increases more and more up to the top end of the motion. So doing a fast rep might get us great activation at the first 2/3 inches of the rep, and then momentum would take over it(taking away tension from the muscles).. and probably for this reason the burn would be way less than a rep performed in a relatively slow tempo.
So an interesting debate here.
In fact among pros there's a frequent use of the stop at the middle of the rep so to eliminate the help of the momentum as much as possible while performing a rep with a nice amount of speed but divided in two phases (bottom position->fast to the middle->a little stop->fast to the top position->eccentric part->repeat from bottom position).
Thanks for this vid btw; I'd love to watch a vid of yours about exercise order as well.
Hmm, i think tension doesnt have to be continuous to create hypertrophy. Tension only needs to be cumulative to a high degree.
When they say time under tension, that doesn’t mean if you keep your muscles under 30 mins of continuous tension you will see better growth. It simply means, the more frequently your muscles are under tension, the more growth stimulus you receive. AKA consistency is key. If you do a 30 mins TUT exercise and dont workout again for the next 5 days, a guy who does a 5 mins TUT exercise for those 5 days, should see better progress.
Your argument is good for strength throughout the range of motion tho. Not really for hypertrophy.
Also, the burn is not a factor of continuous TUT either. Its a factor of cumulative TUT leading to muscles fatigue. Meaning in any case, if you do as many reps till muscle failure, you will get good burn every time. Burn comes from metabolic processes... meaning if you can do 5 reps per set reaching muscles failure on all sets, you’ll have a better burn than someone who can do 10 reps on all sets without reaching muscles failure.
🙏🏾
I really like your thumbnail.
I make sure to “control” the weight on the eccentric but not necessarily slow it down on purpose
Hey john i wanted to know if this workout split is a bad idea or good idea??
Monday upper body (chest shoulder back)
Tuesday lower body
Wednesday accessory work like arms and abs and a bit of side delts
Repeat that again and on sunday rest
Walking is really just doing infinite sets of speed tempo partial lunges
Alternate partial fronts raises and straight arm pull down, using momentum of course
😂💪👍
It's funny because it's true.
Pls stop following me dude or imma call FBI
GREAT LESSON! RIP JOHN>>>>>>
Now that I'm almost 50 have to do controlled eccentrics otherwise injury is almost sure to happen.
John is so nice he's giving away decades of knowledge for FREE on TH-cam. This is the type of stuff people would pay for.
I start off my concentrics deliberately slowly - just for the very first inch or two - then I kick in the effort. I think of it like starting off in first gear.
As a long time fitness pro, I’ve found that faster concentric motions (still controller form) combined with slower eccentric contractions generally net the best results for muscle hypertrophy. 💪
Introducing things like pause reps, utilizing the concept of including 2-4 “effective reps” per set, and focusing on time under tension through pushing a higher volume incorporating effective reps in each set with slower eccentric contractions will help increase the effectiveness of your workout and maximize your results as well. 💪👍
Thank you. The way you frame and explain that really helps me. Seriously. I already incorporate pauses. Thinking about the number of effective reps is a great suggestion for me.
Not Sure who's on first Really glad you found that helpful! I’m going to go into much more detail on much of these things in an upcoming video on my channel, but I find the inclusion of effective reps in every working set by going within 1-3 reps of your failure rep is one of the best ways to keep progressively overloading your muscles and making forward progress. It definitely works very well!
@@FitLabb I didn't realize you had a channel. I will check it out! BTW, I totally agree with you about effective reps and 1-3 from failure. I just don't think about it and have awareness. I'm sure I do that with some exercises and not others. Learning is an iterative process. Sometimes you teach people things they already know (kind of) but don't incorporate into practice. I guess your comment (and response to me) just won you a subscriber. Peace.
Not Sure who's on first It’s truly my pleasure to help you! That’s my favorite thing about what I do as a long time professional in this field, as helping others to learn how to do things in the safest and most effective way possible to reach their health & fitness goals is what this is all about to me. I don’t want to take anything away from John and his channel as I have tremendous respect for him, but I always feel it’s great to get information from a few valid sources as there are often different perspectives that all can be valid in their own way for different people based on their unique situation or goals.
Feel free to leave any fitness or nutrition related questions you may have in the comments of any of my videos and I’ll be sure myself or the registered dietitian who works for me respond to you ASAP. Thanks for your support, and please keep in touch! 💪👍
@@FitLabb thanks. John is amazing. Definitely will check you out. Already subbed.
Super slow reps and explosive reps are both ways to get more out of a particular weight. Putting studies aside, people will do them because they definitely feel the effects and get soreness and growth. They're definitely worth investigating on an individual basis.
Well done topic, I've enjoyed the past few videos because I can never get enough information on the basics. I have two other topics that I've been curious about.
A) Are there a certain amount of Sets that you strive for during a workout? For example, when I do my push/pull split, are there "x" amount of Sets that I should complete for my entire chest or shoulder portion of the Push day?
B) I understand that you do a lot of weight increase by the percentage of the 1 rep max. Is there any rule of thumb that I should be doing that doesn't involve a 1RM. For example on my chest days, up until recently, I would do, 235×12, 245×10, 255x8, 275x6(fail).
Any suggestions?
Thanks
i used both.. slow on the encentric or down and explosive to push it
That's the best option for maximizing time under tension and activation of fast muscle fibers
I always do an explosive concentric and a very slow eccentric, about 3-4 times slower...
Thank you for the video! Let's say I should choose between 3x8 in a given exercise done in 40''' or 3x12 in the same exercise and total seconds, what should I choose? Always one or another as best? Depend on the exercise? Depent on the total cycle? Thanks!
either works if intensity is there
Hey John, for a intermediate lifter who wants to focus on bodybuilding which of your training programs would you recommend? I've been running a generic PPL routine for a while, and looking at your programs but am undecided on which to go with.
COlossus!
This stuff is so hard to teach because it has to be felt. I can use an exercise a hundred times before it hits me, 'I got it'. Certain leverage, certain mechanical positioning makes the entire difference for some folks. I find my mind muscle connection gets better with each workout, and for me, that's still progress. Tempo means far less than you actually putting the intended muscle or muscle groups under load. I still do a fairly, slow controlled negative, but counting time between reps is over analyzing, IMO
but we can't control eccentric move unless slowing the tempo ,on the other hand fast eccentric affect the joints and put less tension to muscles
The only time I will do a faster concentric is when I combine bands with plates or just bands on their own. That way you don’t get too much inertia taking over.
I feel more of a burn in the muscle when I go slow on the negative. I usually go 1,0,3. Not too slow I think.
I always try to lower fast than I lift concentrically. Main goal is hypertrophy and longevity so chasing super heavy weights has never been a motivating thing.
Hi john, one set of 95% of one rep max, and back of 2sets of 10 rep 1-2 rep tank not going to feilure, compere to 3 streaght sets of 10 to feilure. which have more strenght and hypertrophy potential.
David Evsia from my experience I think 3 straight sets of 10 to failure as you’d be getting more “effective reps” in that method, as well as more time under tension. Some may disagree with me on this, but that’s what I’ve found to work best after my 2 decades in the fitness industry and working out myself for over 26 years.
"Astrofit" advocated time under tension for Astronauts. Not promoted much now.
Hey John, love watching your videos every day. You mind calming down on the ads though?
What are you talking about? How do you think its paid for? You just want it all for free in the way you are want it. Doesn't work like that. Also, he doesn't control YT ads.
Do you have any idea how many takes some of his workout videos might need, or how much thought and dedication goes into every FREE video he makes and you're worried about a couple ads?
I've been a big proponent of explosive reps as it draws activation from muscles and nervous system and pausing in the bottom of a movement and driving up hard and holding the weight statically contracted this has shown dramatic increases in size and strength......
Sir please tell me
Can I build more muscle size while doing night shift jobs
I like a quicker negative when the goal is carb depletion due to less muscle damage by decreasing emphasis on negative & increasing number of concentric reps since they are more energy expensive.
Do you recommend training til failure?
Nobody gets at big as Ronnie because nobody wanna lift this heavy ass weights.
I’m gonna hit the thumbs up for this statement but if your talking about Ronnie Coleman let’s be honest he’s a freak. Dude was on joe rogan podcast not long ago it was a great interview. Check it out if your interested.
@@joespaceman8319 Yeah i saw it👍
YEAH BUDDY LIGHTWEIGHT! TIME TO BLEED! YAP! YAP! LET'S GOOOOOO! OOOOHHHHH! OOOOOOOHHHHHH! OOHHHHHHH!
Hey John, do you think some of the theory behind slow tempo training would be caused by an occlusion effects of not pumping the muscle more quickly? Essentially you are slowing down the return of blood to the body by keeping more blood in the muscle, creating more lactic acid, and triggering a stronger possible growth response. Just a thought.
it could be, but nobody promoting it has ever said that :)
When you put the video on 1.75 speed it sounds like John is a professor
Lmao
I definitely feel better mind muscle connection on slower reps
Tempo depends on your goals. Whether strength, power, hypertrophy and technique for muscle memory
John- You should do a review of JM's method he does in his older age with the insane super slow sets. Essentially three sets with reps of 3, 2, and 1 but it's beyond super slow. He has been doing it around 10 years or so, maybe more and has some videos on elitefts channel. For JM his premise seems to be that for a really old timer with beat up joints it's the best way to save the joints with max muscle stimulation. I trained at worlds (now metroflex) many years and had many late fridays talking to JM and he is obviously a bit different with his thoughts on training (and life!). I mean that as a compliment as he is quite cerebral about it. Overall I guess you did sort of address super slow. JM's method is just so interesting it's beyond super slow it's mega, super duper, insane slow. Heck in his method your first set of 3 reps could last 6-8 minutes lol.
Wtf
@@MrHistoh th-cam.com/video/AnbQoNhtCuo/w-d-xo.html
If you read Greg doucette a book on training he goes over temp and it’s 1 second concentric and 2 second eccentric with a 1 second pause
Thoughts on rest times? Ive followed the Blood and Guts stuff (60 seconds) ... bit I’ve heard you do 2-3 minutes (?) with some, volume a serious factor? (I know it sounds like a dumb question ...) ...
I think you should rest until your ready, no time limit. Your muscles are capable of so much, the more you push them the more their forced to grow. I use my heart rate and body temp to judge when the next set begins.
Timing your rest is just stupid, either you waste time or don't rest enough. Catch your breath and go when you feel ready, that's how much rest you need.
I think you're right, as always. I love controlling the weight and focusing on proper form and mind-muscle connection. Great content.
Edit: since following your tip, no more aches. I'm putting 1 exercise as a mind-muscle connection, and afterwards compounds and in 6 months I broke through a few plateaus.
Do both. Slow tension down, fast up.
A 2/4 rep tempo has served me well for 4+ decades.
Hey coach John
:)
When will you write a book John?
when I have time!! haha
Lol 4:53, Well nobody'll get as big as Ronnie Coleman... Truth
John, when I do tricep extensions (seated, both hands, one dumbell), the next day my long head tricep is sore on the LEFT. Yet when I do them with resistance bands, it's my RIGHT long head tricep that's sore. Ii don't understand why?
I'm doing them evenly, i don't flare my elbows and my ROM is good and I don't get ANY pain when doing them. It's the DOMS afterwards
that even confuses me..haha
The best tempo for me is the one that allows me to keep my form perfect while engaging the right muscles during the movements. Usually it involves a much slower negative portion and an explosive positive portion with minimal rest at the top.
Depends on what muscle I'm using. I know for chest typically pausing helps. The eccentric is if course needed for growth which varies, but always push hard to the top.
I've never tried performing a movement that I have a good mind/muscle connection before the heavy compound lift. It doesn't seem ideal because the muscles will be fatigued before performing what should be the main driver of growth, that heavy compound lift. If I did leg extensions at an RPE of 7 or thereabouts, my squat would surely suffer. Still, there's gotta be something to it if that's what you use. Maybe I'll give it a whirl for a few weeks.
No, that's incorrect. In a leg extension, your quad takes the brunt. In a squat, you've got everything working. The weight is on your back, your hips take a lot of it, too. It's no where near the same. I'd say, if you can't squat after doing some leg extensions, your doing something wrong.
@@Jay-we2ek The reason why people recommend the biggest movement first is so you have the highest chance of lifting the heaviest weights and continuing to progress. I didn't say that leg extensions would prevent me from squatting. But if my working sets are 75% of my 1RM when I'm fresh, but 70% after leg extensions, I wonder about the negative impact of that, especially if your goal is 50% strength/50% hypertrophy. But all this is hearsay because I've never tried it. I'm just saying it could be argued it is better to do your big lift first if you want to progress in your big lifts.
@@angrygoldfish
Yeah, a person's goals matter too, forgot to put that. Someone may not even do heavy squats, someone may just use machine etc etc..
@@angrygoldfish I personally dont lose any strength or maybe even gain some when activating the target muscles first. For example in a bench press i will use my triceps and chest more if i train them first. If i go straight to bench press i feel it more on my shoulders, i use leg drive and arch more.
Fast reps could result in injury, I have seen a few torn tendons from explosive reps.
No time to contract properly it sounds like. Like you're tugging a rope rather than making it taught.
Slow reps could as well tho when you struggle so your form becomes shit
💪🏼💪🏼💪🏼
Hey John, do you miss the days at JPM?
I miss the team for sure
I always do Slow eccentric and slow concentric, because my reasoning was slower is more difficult and therefore harder on the muscle and longer time under tension. But now the way John explains it I might start doing some explosive concentric. It will be mentally tough to change though haha. But it can't hurt to change it up, right?
Actually, its like you said, going slow makes the rep more difficult... yes, but not on the prime mover which you are trying to build. Instead, It makes it more harder on stabilising muscles. And difficulty must not mean that you will grow, as i can lift my 1RM (which is very difficult) without seing hypertrophy since my nervous system will give up before my muscular system.
Our body grows through dynamic changes. In the case of muscle growth, change comes in the form of a series of shortening/lengthening (concentric/eccentric) cycles. These cycles is what your brain appreciates as work done (volume). Doing slow reps means you will fatigue faster with less work done, and its not because the muscles you are training has fatigued its because you’ve reached nervous exhaustion, which is not necessarily a bad thing as it improves muscular activation and strength but you just have not done enough work to stimulate muscle growth.
When you do slow reps you rarely sweat. Sweat is an indication that you’ve done good work and thus is an indicator of potential hypertrophy.
I view slow reps as quasi isometric reps which help in strength and stabilisation but for muscle growth, a fast concentric with the right weight is better since it permit more work to be done in a short time.
@@theiriscen
I've changed my training to a mix between slow controlled and explosive since a about a year ago.
I understand your reasoning and I believe what you say is true.
I don't believe in what you say about sweat though.
Sweat is a way of the body transfering heat, which is genetically different for everybody based on how their bodies handle heat disipation. To some extent cardiovascular endurance will also play a role I think but even so it's dependent on how the body handles heat disipation. Some people sweat more than others. Some hardly sweat at all while exerting themselfs more than someone who sweats easily. It's different for each body.
@@JustSomeDude31
Agreed.
I was just generalising. Its true different people sweat differently, but its also true that a person who sweats a lot at rest will only sweat more ones he starts doing some activities. There is a condition of excessive sweating called hyperhydrosis and that of reduced sweating called hypohydrosis. Which also means there is a general norm for sweat production.
In our context, what i mean is, a guy doing isometric will only sweat more while doing dynamic training, which is an indication that more work is being done.
All this to say, for muscle growth, we need two things; hypertrophic volume and intensity (emphasis on volume). Intensity with low volume as in the case of slow reps will mostly trigger strength growth. 😊
Anyway... how are you gains on your new mix regimen ?
@jacques Adiang
Can't really say to be honest. Been maingaining since 2 years now and i've always focussed more on higher volumes more so than powerlifting styles. I did explosive training before 1 year ago as well but less so compared to the past year.
I'm 181cm, 89kg's right now. In the last two years I've dropped my bodyfat marginally (visually, in the mirror so to speak). My abs went from 4 to almost 6. While the weight went up about 3,5kgs in 2 years. I believe it's more because of the main gaining in comparison to bulk and cut's i've did for 2 years prior to the maingaining period. (been training 6 years now)
I do, however get more compliments on mass compared to a year ago though. I think it's the combination of higher volume explosive training in combination with slow controlled reps (not that the explosive reps arent controlled). Overall I believe I respond best to higher volumes.
@@JustSomeDude31
Excellent ! From what i read, you are happy with where you are now. Its been 6 years so you must be pretty experienced already. If what you doing makes you happy and works, keep at it sir. 👏🏾. If your goals are met, thats all that matters.
How is your stress and injury level tho ? Talking bout stiffness, tightness, pain or any anxiety ? Both psychological and physiological
So I have seen serious gains with HIT. Negatives of 5-10 seconds give or take how fatigued I am. I always try to be explosive on the concentric movement but the eccentric movement is slow amd painful. Does anyone have any feedback on this?
I’ve always instinctively exploded during the concentric and lowered under extreme control during the eccentric . More like 1 to 3 vs 2 to 3. Lately I’ve been going slower on some movements on the positive portion and always try to contract for 1-2 seconds on Movements that allow it .
I believe all rep tempos have their place in a lifters tool box. The key to everything is controlling the repetitions. In other words, you the lifter are in control - not the weight. So my position on this topic is that fast reps can be effective at times and slow reps can be effective at time, etc. Keep things dynamic. Always try and shock the body in order to continue progressing and growing. Remember, the body will adapt to any stimulus if you keep repeating that process over and over. By the way, great clip John. Thanks mate!
It's like I'm learning from Yoda 🙏🙏
Big , ripped blonde Yoda😀💪👍