When I do a Set of 8 for Bench Press, RIR 1, I am TRYING to move the load as quickly as I can. The load might not move fast for all of the reps, but that is my intention. Remember MASS × SPEED= FORCE. The more force placed on your muscles the better. Type II fibres are "Targeted" more. Thus when doing a concentric lift try and be "EXPLOSIVE". From the evidence that I and others have had, more MUSCLE, it works. Good Video.👍
That is a measurement of the force of the moving weight, not the force exerted by the muscle. Muscles are fibers that contract via the all or nothing principle and orderly recruitment. If they are twitching, they are contracting at maximum force. What you are doing by rapidly moving the weight is more quickly recruiting a greater number of motor units to move the weight initially. The individual muscle fibers are not contracting with greater force.
Hi man so glad I found your channel. I have just started to do single leg calf raises this week and I did 3 sets of 20 reps on 2 days. My calves are killing me now lol. Do calves usually respond well? After maybe a month or two would they start to fill out?
Calves are just like any other muscle. Most people don't train them consistently enough to see any significant development. Give it time, and they will grow eventually 👍
Hi. I love your videos. I have a question: I train at home and sometimes, when the exercise is too easy, I increase the rep tempo to increase the difficulty. For instance I do push ups with a slow eccentric and a pause at the bottom. In this way a the reps fall in the 5-20 rep range. Do you think it is the correct approach? Or it is useless. I hope I made myself clear.
Also how many days after training is nutrition important? Like if I workout on Monday, should I opt for a calorie surplus on Monday Tuesday Wednesday Thursday Friday… so on and so forth until my next workout? Or after 3 days will the extra food not go to muscle growth?
To be effective for muscle growth, a surplus is required consistently for an extended period of time, around 6 months or more. So don't worry about micro-management of calories throughout the week, focus on a slow and consistent surplus over time 👍
When doing weighted pull-ups, my reps decrease a lot each set. So it may look like this Set 1: 12 reps Set 2: 6 reps Set 3: 5 reps. This is with 2 minute rest. What should I do here if my goal is muscle hypertrophy? Also what happens if you bulk (gain 5-10kg) without lifting weights? Can muscle still be built?
This is a common occurrence with pull ups. It doesn't matter too much as long as you take each set close to failure. If your reps drop below around 5, then I would drop the weight. No, training is the stimulus for growth, nutrition assists muscle growth 👍
I have been at the gym for about 5 months and never really used tempo. Yesterday I was working on back and bicep but didn’t really feel it in my back as much wasn’t sure why at first but seen the 4020 rule for building muscle does the rule apply to all muscles group. Also if I start this today would it be best to lower the weight and reps ?
This video should help with tempo czcams.com/video/0K1ZSPoR378/video.html Yes, if you control tempo slower you will probably need to lower the weight 👍
In some videos, i have seen people pausing for a second or two on the isometrics, is it really important to do that? Or is it fine to have no pauses because i think it might increase risk of injury
Man I don’t know what to do when I’m stuck on certain set and rep like 3x10 for 9kg dumbbells . I’m only 10 months into working out as well and this issue arised when I was 6 months into working out
For hypertrophy, you want to train close to failure with around 6-20 reps. For strength, you want to lift heavy in the 1-5 rep range. For strength, training close to failure isn't that important.
It appears you put a lot of work into this, but you started off that the studies you used were inconclusive as well as rep tempos. In the first study you even stated that the equipment they used was not practical. A kind suggestion would be don't be so scientific in the beginning. It turned into blah blah blah with nothing conclusive.
Generally, what is a good lifting tempo though? I see a lot saying 3011 is, *generally* a good tempo to work with on most lifts, for hypertrophy, would you agree with this?
Bro, i love your channel man! Just discovered it a few days ago and i can't stop watching your vids! Keep it going!
Glad to hear it! Enjoy 👍
Really thank you for all QUALITY informations you share with us.
No problem, glad it is helpful 👍
Awesome 👌🏻 . Thank you again
No problem 👍
Very good work you’re amazing
Cheers 👍
I’ve used a 2/4 rep tempo all my life (from ‘77). And suffered no issues.
Nice, great longevity 💪
could you do a video on tendon strengthening, how long it takes of what type of training for tendon strength, etc?
Probably outside my scope of knowledge 👍
When I do a Set of 8 for Bench Press, RIR 1, I am TRYING to move the load as quickly as I can. The load might not move fast for all of the reps, but that is my intention. Remember MASS × SPEED= FORCE. The more force placed on your muscles the better. Type II fibres are "Targeted" more. Thus when doing a concentric lift try and be "EXPLOSIVE". From the evidence that I and others have had, more MUSCLE, it works. Good Video.👍
Yes, makes sense. The intent should always be maximal speed by the end of the set 👍
That is a measurement of the force of the moving weight, not the force exerted by the muscle. Muscles are fibers that contract via the all or nothing principle and orderly recruitment. If they are twitching, they are contracting at maximum force.
What you are doing by rapidly moving the weight is more quickly recruiting a greater number of motor units to move the weight initially. The individual muscle fibers are not contracting with greater force.
@@dunningkruger9122 so what would you then recommend?
Recommend for what?
@@dunningkruger9122 what is the ideal tempo in your opinion?
Also, what are your thoughts on sarcoplasma stimulating training, where it seems tempo is manipulated beyond the traditional?
I don't think we have enough evidence to make any strong conclusions on this topic yet 👍
Hi man so glad I found your channel. I have just started to do single leg calf raises this week and I did 3 sets of 20 reps on 2 days. My calves are killing me now lol. Do calves usually respond well? After maybe a month or two would they start to fill out?
Calves are just like any other muscle. Most people don't train them consistently enough to see any significant development. Give it time, and they will grow eventually 👍
@@FlowHighPerformance1 ok thanks!
No problem 👍
Hi. I love your videos.
I have a question: I train at home and sometimes, when the exercise is too easy, I increase the rep tempo to increase the difficulty. For instance I do push ups with a slow eccentric and a pause at the bottom. In this way a the reps fall in the 5-20 rep range.
Do you think it is the correct approach? Or it is useless.
I hope I made myself clear.
It probably doesn't make a difference, as long as you are training close to failure 👍
Don't think I've ever been this early on a video
😂
Also how many days after training is nutrition important? Like if I workout on Monday, should I opt for a calorie surplus on Monday Tuesday Wednesday Thursday Friday… so on and so forth until my next workout? Or after 3 days will the extra food not go to muscle growth?
To be effective for muscle growth, a surplus is required consistently for an extended period of time, around 6 months or more. So don't worry about micro-management of calories throughout the week, focus on a slow and consistent surplus over time 👍
When doing weighted pull-ups, my reps decrease a lot each set. So it may look like this
Set 1: 12 reps
Set 2: 6 reps
Set 3: 5 reps.
This is with 2 minute rest. What should I do here if my goal is muscle hypertrophy?
Also what happens if you bulk (gain 5-10kg) without lifting weights? Can muscle still be built?
This is a common occurrence with pull ups. It doesn't matter too much as long as you take each set close to failure. If your reps drop below around 5, then I would drop the weight. No, training is the stimulus for growth, nutrition assists muscle growth 👍
I have been at the gym for about 5 months and never really used tempo. Yesterday I was working on back and bicep but didn’t really feel it in my back as much wasn’t sure why at first but seen the 4020 rule for building muscle does the rule apply to all muscles group. Also if I start this today would it be best to lower the weight and reps ?
This video should help with tempo czcams.com/video/0K1ZSPoR378/video.html
Yes, if you control tempo slower you will probably need to lower the weight 👍
In some videos, i have seen people pausing for a second or two on the isometrics, is it really important to do that? Or is it fine to have no pauses because i think it might increase risk of injury
No pauses are fine, but make sure it is still controlled 👍
Man I don’t know what to do when I’m stuck on certain set and rep like 3x10 for 9kg dumbbells . I’m only 10 months into working out as well and this issue arised when I was 6 months into working out
Take each set close to failure. Your reps dont need to be the same for all sets
@@FlowHighPerformance1 I thought the set should only be taken to failure on the final set and the other two doesn’t really matter?. I’m confused
What is considered as controlled tempo?.
ensuring the muscle is actively working to lower the weight - as opposed to falling under the forces of gravity
Bro should we do fast explosion concentric?
Not really necessary. As you get close to failure, you wont be able to lift fast on the concentric anyway
@@FlowHighPerformance1 so should we try to do fast in the start or do it slow?
😍
What is volume? 🤔
Total number of sets per muscle per week 👍
But we can get closure to failure by lifting a heavy weight in low reps;
You can get close to failure with any load
@@FlowHighPerformance1 so can i get both strength and hypertrophy with low reps close to failure?
For hypertrophy, you want to train close to failure with around 6-20 reps.
For strength, you want to lift heavy in the 1-5 rep range. For strength, training close to failure isn't that important.
11 minutes later. Answer is controlled because there is no tempo.
Pretty much 😂
Audio is funny again hmm.
What you'd you like me to do?
@@FlowHighPerformance1 just listening to it again it seems OK.. This is using new equipment or old?
My eccentric speeds up near failure…
you have the ability to control the load eccentrically - even when near failure 👍
It appears you put a lot of work into this, but you started off that the studies you used were inconclusive as well as rep tempos. In the first study you even stated that the equipment they used was not practical. A kind suggestion would be don't be so scientific in the beginning. It turned into blah blah blah with nothing conclusive.
Will take this into consideration for future content 👍
Generally, what is a good lifting tempo though?
I see a lot saying 3011 is, *generally* a good tempo to work with on most lifts, for hypertrophy, would you agree with this?
I'd say about a 2sec eccentric. Concentric doesn't matter because it will change throughout a set. I generally don't recommend any pauses 👍