Achieve Maximum Muscle Gains By Perfecting Your Rep Speed! 

If Dr. Mike replies to this post i will eat a banana without chewing.

The quickest eccentric bench I ever saw was a friend in college who tried to bench 250. Literally went from being lifted off to compressing his chest at 9.8 meters per seconds squared.

It's interesting to hear these videos even though they repeat topics, I totally understand you can only talk about so many things before repeating yourself, but the different takes and ways of explaining are different each time. Love it

I really hope Mike sees this comment I am 6'3" When I started watching this channel I was 250 lbs of Pudge, But I was convinced that I was "big".... Like most people, I am poor. So I cannot afford the Renaissance periodization program, (although I would still highly recommend it.) Just from watching these videos, I am now 225 lbs, I have lines in my stomach that I didn't know I had, And sizes large and extra large are now tight fitting around my arms and chest. Thank you Mike Thank you for all your videos Thank you for all your advice Please please keep it up!!!!

Thanks for doing an outro/overview (and time stamping it) and including breakdowns for each experience level. It helps me when I'm short on time.

I actually had some doubts about my technique a few weeks back and this video convinced me that I was on the right track all along. Video couldn't have come soon enough. Good stuff Doc. Thanks!

LOL!Paused to laugh during the impersonation. Ok back to learning

15 years ago I was taught to lift explosively, lower down slowly. Not extremely slow so you lose strength quickly, but controlled - about 2 seconds in exercises with moderate range of motion like bench presses. Some movements like flys have a greater range of motion so it takes longer, some exercises like romanian deadlifts are all about negatives so they take longer. But there is this optimum tempo you know when you do it: You feel your muscles working hard as you lower the weight, but you are also priming them for the next rep. If you don't do it, or if you overdo it, you don't even get a pump. In the latter case, extra slow negative under heavy tension will cut your sets short.

The outro is a nice touch. The videos on this channel are a huge help to get my routine and diet down! 💯

I was just in the gym and thinking about proper rep speed, and this video pops in my feed. Appreciate you, Dr. Mike!

Next video, "Dr. Mike destroys his butlers legs. Then takes them in his Lambo to home cuz they're too exhausted to walk."

I really appreciate the summary. Super helpful.

Love the Main Points/Outro at the end! Great video as usual Doc. Thank you 🖖

This has been one of the best bodybuilding or exercise videos I have ever watched. Seriously who needs a gym personal trainer when you have an ocean of knowledge on RU-vid? This is such a wonderful channel. I will definitely become a member.

Now this is what i like to hear from Dr. Mike. It's like going to the gym everyday and lifting. It's repeatative, but it's good for you. Positive motivational information is more productive. It's always good to see something put in a different way. ✌️👍🏋️‍♀️ Thanks for validating my rest pauses on leg press. I do them on preacher curls too, if im not already dead in the arms with dumbbells.

Dr. Mike, thank you for not only helping my own routine but providing a great resource for my continuing education as a personal trainer.

😂 that’s why I luv videos bro… Serious, educational, and interspersed with humor! Freakin awesome

Since I started valuing the eccentric phase of exercises, my injuries have reduced a lot and I feel that muscle contraction has reached a level that I hadn't yet had.

I had a conversation with a steroid bro last week that argued a deep stretch on the bench leads to a torn rotator cuff cuz he doesn't understand using a weight you can control instead of just overloading 😂

Somewhere there’s someone writing a plan with only negatives for every excercise

Really liked the recap at the end!

Thanks!

Really useful video. Thanks dr Mike.

Great video. I love doing long eccentrics during my lifts. Learned a lot

Nothing but gems in this video!! I appreciate you for sharing these tips

Epic advice! Thanks 🙏

Dr mike is putting out the best training advice going.

Slowed down my reps today on the eccentric phase and felt a burn like i’ve never felt before. Much more challenging with emphasis on this phase of the lift. Thanks Dr. Mike

My daily informative relaxation with a joint after work. Thanks Mikee 💜

Super helpful content❤

Thank you Dr Sidious!

I absolutely am guilty of doing the lockout pause on squats when I'm at 2 RIR or so. Definitely gives me something to do better. Thank you!

Thanks Dr. Mike for the summary I was, in fact, spacing out from this cannabis.

The outro thing is very cool, I like it. Would be especially useful in the interviews, which can be quite technical and difficult to understand as a non-native speaker! Thanks for all the great content btw.

As always, very interesting. Having the sources (and in particular papers) that support some of the scientific claims would be awesome. Thanks!

Main points for all 3 exp levels is genius. Good stuff RP team!

The outro was a great evolution, good call!

You are my favorite comedian bro, keep up the random jokes 😂😂😂🙌🏽

It's so fun to be affirmed by science on how I've been working out for years. I used to stretch it out during my lifts because it felt good, had no idea it would actually increase growth really. Same thing during the eccentric, it would hurt in a great way to slow down.

I've never heard a proper Bench Press Rep so completely and scientifically broken down, and closely analyzed. Thanks a million, Doc Mike!

Hey Dr. Mike,thanks for the refresher. Back in the day for me, I used Cybergenics which emphasizes the eccentric movement and time, slow to failure, made great gains, used higher weights with a spotter or 2. Changed up training and continued, several accidents in between slowed down my life. The training left a great strong foundation and people were still convinced I continually worked out all the time though it was years between workouts for a month here, 6 weeks there. Now, 30 years later at 61, I am training again with my 20 year old son. He hates the fact I look and grow better than he does, and I can still out lift him. Getting the concept through his head is the tough part. Train, be smart, driven, and don’t quit. Don’t let life derail your commitment to your physique. Cheers.

The light funky intro leading us into Darth Israetel talking about his butlers is quite the tone setter.

Great Advice!

Hey Mike, I appreciate you. Thanks for making such a great set of apps and for doing all these videos. It's been great having all this information in one place.

You’re the man dr mike! 💚

You got me at "sally got it poppin" lol

Thanks Doc👍💪

24:38 really hit home. I sat up! Thanks Doc!

I fucking love this man

I had a pinched nerve in my neck causing massive strength loss in my left pec and left triceps only. Since finding RP, and now being back in the gym consistently for the last 3 months, following these principles have allowed me to see impressive gains, WITH less weight! Given I'm 41, its saving on my joints which usually are achy as all hell.

13:23 the part about Sally got me rollin lmaoooo "you feel me" 🤣😂

Since I started listening to Menno, and don't sacrifice reps for eccentric slowdown my gains have been a lot better.

Would love to see these styles of videos but with a different outlook. Best rep speed for athletes/strength/speed/force. And different topics

hello thanks for all the proper info you have been giving , it's nice to see someone who actually tries to give the right information rather than just trying to sell something useless. I wanted to download your hypertrophy app but I don't think it can be downloaded in my region, was wondering if you are planning to release it in other regions other than NA ? thanks !

The info about getting to failure on the longer (like 6 second long) eccentric was super helpful. As well as that you only need about 1/2 the weight as you would need with a 3 sec eccentric. I had been wondering about that. And the top pause for technique recalibration “re-norming” but not pausing so much that you waste reps… so basically the whole video 😂

That Andrew Tate impression was gold 😂

I’m glad Dr. Mike finally mentioned how many butlers and cars he owns. I don’t listen to anyone who owns less than 7 Lamborghinis.

Your head looks nice :)

Thanks

@Dr Mike, I love your videos; thank you! Should I still do slow reps if I'm using a device with variable weight, like the Tonal Gym, on eccentric mode or Smartflex? Thanks!

That on the fly failure demonstration was on point. You can tell Dr. Mike trains to failure a lot 😂

13:16 thank you Dr. Mike, I'm gonna start emphasizing more on my bottom pause & go on that date with sally!😂

I started watching Dr.Mike and now my muslces have muslces. Thanks Dr.Mike!

I've been counting my reps in the stretched position to force the bottom pause. It's worked out really well to shift the mindset that way.

It feels so good when you see a video and they're talking about things you've already been doing. It just I'm not a super smart guy so I truly enjoy the little bit of victories that say hey you're not as dumb as you thought you were.

Dr Mike looking like a Sith Lord with that hoodie on and I’m here for it

ty dad

Good to see your doing so well. I think you were up to only twenty somthing Lamborghini's the last time I heard you mention them. 😂

When darth Mike pulled his hood back i had a Spaceballs flashback with Rick Morranis 😂😂

Dude, are you and Jocko Willink twins? 😂 Love your videos! 👍🏻👍🏻👍🏻

“Benching like a normal idiot” is my favorite sentence that Dr. Mike has ever uttered

interesting advices. i wonder if this applies also for training with heavy resistence bands...?

I fucking love you, Mike. No diddy.

Big dog, I paid the $60 for the yearly on the app. It’s been about 8 weeks and I’ve gotten bigger and developed my back like I haven’t before. I’ve been bulking so I’m kinda fat but thank you Dr Mike for the principles of weight lifting, God bless you brother

Ad placement was tasteful right before the conclusion. Had a nice watch feel

Omar Isuf taught me years ago that the concentric movement should be done with explosive intent (speed/power)... to ignite more muscle fibers into the work.

Hi Dr. Mike, Could you do a myo rep only workout split video, both Full Body and 4 day split ideas would be greedy to ask for - But none the less here I am, writing to you from the danish high lands. A extremely hard to do but very very time efficient workout

Hoodie Mike gets me going like nothing else

I like the outro bit

Im 58, since i got versa grip pro 6 weeks ago, my gains have soared. I cant believe the increase.

Thank you, Darth israetel, for another sith holocron of information

Listening to Mike keeping me big as hell.

Dr Mike, can you do a video on some exercises with that shake weight behind you?

I love you Mike.

Great stuff Dr Mike. Please address the concept of holding at the top of a concentric lift like leg extentions for the purpose of creating more separation and cuts. Maybe not growth, but more along the lines of isometrics. As a bodybuilder, I've used this method as I prep for a competition. What does the research say? Thank you. Enjoying your vids daily!

The weed shit got me 🤣🤣🤣🤣

Dr. Mike's recommendations on dumbbell press form for maximum stretch brought me some of the greatest gains. I do about 2-3 seconds eccentric, pause for a sec on the stretch, and then explode for the concentric for pressing motions because this feels natural to me. However, with things like bent rows my reps are a bit quicker (sort of like Jay Cutler reps). My back grows so easily that I feel I don't need to focus so much on it. I wish my pecs would grow like my back.

Decreased nervous system activity on the negative. Makes sense. Cool

That explains why the 2-1-2 tempo is really good

Hello Dr. Mike. I recently found your channel and I have been enjoying the content. I was wondering if you could comment on a few of my favorite excersices and any comment on Bosu ball training. Feel free to answer/address any of the three as some are long and the bosu ball is more of a general discussion as to why I think it can be good. Thanks in advanced! My favorite bicept excersice is 21-s ( 7 half curls with a tricept flex at the bottom 7 top halfs and 7 full with tricept flex). I believe this falls under a pump style workout. Is there reasons to add more controled rep speed to this or are pump lifts a different style where rep control shifts it away from a pump style workout and other bicept workouts would be better? My favorite chest/tricept workout is a burnout style workout. It is a dumbell workout where you start with the bench at 90 degrees, hitting 10 reps with rotating the dumbells from parallel in the down position and perpindicular at the top position. After you hit 10 reps you immediately tick the weight bench down one notch and do another 10. Going from 90 degrees down to flat and back up . The concept is to slowly transition the target muscles throughout your chest from the 90 degree overhead press, through all the inclined press, to flat bench and back up while gassing out the tricepts. Any comments on this workout? Any suggestions for frequency of burnout style workouts? ___________________________________________________________________________________________________________________ (This next section is on bosu ball dumbell bench training. Was wondering if you have comments or oppinions on the following? ) _____________________________________________________________________________________________________________________ Generally, traditional seated bench presses provide the best strength gains. However, there are reasons to incorporate some unstable training. The key difference lies in your goals, and there are limitations-for instance, leg work on the Bosu ball may have higher risk than return. My favorite Bosu ball exercise is the dumbbell bench press. Now, let’s explore the benefits and risks of the Bosu ball dumbbell bench press: Benefits: Muscle Activation and Imbalances: The Bosu ball introduces instability, engaging stabilizer muscles. This helps address muscle imbalances by requiring each arm to work independently, improving overall upper body strength and stability. Range of Motion: Unlike a traditional barbell bench press, the Bosu ball allows for a greater range of motion. This increased stretch and contraction can effectively target chest muscles. Functional Fitness: Incorporating unstable surface training (UST) like the Bosu ball enhances functional fitness. It challenges your core, balance, and proprioception-essential for everyday movements. Risks and Considerations: Conflicting Research: Studies on balance board training yield mixed results. While some show benefits for ankle health, others highlight an increased risk of knee injuries. Additionally, one study linked unstable surface training to an overall decrease in athletic performance. Shoulder Injury Risk: Using heavier weights on the Bosu ball increases the risk of shoulder injuries. Maintain proper form and avoid excessive loads. Limitations: The Bosu ball may not be ideal for lower body exercises. For lower body work, it’s better to keep your feet on solid ground and explore other ways to introduce instability. Science-Backed Insights: Motor Control and Proprioception: UST improves sensory function, leading to better motor control and accurate movement patterns. Upper Body Focus: Unstable surface training is better suited for upper body exercises, such as sitting or lying on balls during training. Remember that individual preferences and goals play a significant role. If you want to challenge stability and improve functional fitness, incorporating the Bosu ball dumbbell bench press can be valuable. Always prioritize safety and proper form.

hahaha.. I've never laughed so much (from 13:13). Overall Thanks for great content! *actually I started train more my upper chest and also do slow 6sec eccentric training (for gym and climbing stuff). That confirmed my thoughts about it. Thank You 😄

Shoutout to the thumbnail artist, shi looking flyy

My motto has always been “Slow and Grow”. Before I even knew the effectiveness of it I simply did it because I wanted to “build” my static hold strength for work since I was often having to hold heavy steel pipes in place for extended periods as we installed them.

I'd like to see you do a video on CT Fletcher.

I don't even body build, I just like listening to the knowledge about the human body.

Neat, I've been instinctively "renorming" on bench without knowing what it was

I don't even care about hypertrophy as I'm way more into powerlifting but I watch ever RP video because 1. Dr Mike is fucking hillarious 2. General knowledge is cool

I love mike❤

Dr. Mike, can you check out and correct Andrey Smaev's training? He has 60cm bicep and does 50 pullups with a body weight of 130kg. He made those mountain peaks on bars and with bands. It's very interesting actually

Dr. Mike, where can one curious heavy lifting gent like myself procure a replica pullover you are wearing?