If you want to get jacked, there is something you have to do every workout. In this video, I am going to show you a muscle building technique that, if you start implementing into your workouts, will unlock all new muscle growth. Not only am I going to show you what the technique it is, but I am going to give you examples of what exercises it will work on and even a case where you can avoid it.
The technique is simple, take a weight that you can perform about 10-12 reps on for the exercise. Now, start slowing your reps down. But that doesn't mean simply slowing down the set, but it means to recruit every single muscle fiber possible in order to move the weight through its range of motion. Each rep should take about 5 seconds on the eccentric, with a quick pause in the stretched position and 5 seconds during the eccentric with a slight pause at the top before starting the next rep.
You will find that the number of reps that you can do comes down significantly, but that doesn't mean the reps are any less effective. As a matter of fact, once you start failing on the concentric portion of the lift, you can perform partial reps in the lengthened position to finish the set. The use of these partial reps allows you to go to and through failure. Since we know how important it is to go to failure when it comes to building muscle, this technique allows you to explore just how much you are able to get out of your muscles.
Now, while some might say that all you need is the lengthened partials at the end of the set in order to build muscle and to ignore the full range of motion on the exercise, but I think that that is incredibly irresponsible. We know that building muscle and getting jacked requires much more than partial repetitions in the lengthened position - especially if you want strength throughout the full range of motion.
So, if you want to get jacked using this technique, you need to select the proper exercises as well. Exercises that lend themselves to this muscle building strategy include ones where you can safely reach the stretch position of the exercise under load. For example, the lat pulldown is one of the best exercises that you can do for you back using these slowed down reps. You are able to recruit as much muscle as possible through the range of motion and when you reach the stretch position of the lats, you are not in a compromised position. Other back exercises that would work well when doing this include the straight arm pushdown (especially if kneeling) and the 1-arm high cable row.
The upside to using exercises where a cable machine is required is that even if you don't have access to one, you can still build muscle doing the same exercise, but substituting the cable with a band.
One exercise that you definitely don't want to try this on is the barbell row. This is because when you attempt to get terminal stretch on the lats, you will have to protract your shoulders and round your lower back. Doing this and compromising the position of your low back is not what you want to do if you are trying to get jacked without succumbing to an injury (especially in the low back!)
Does this mean, however, that the barbell row is an exercise that you should avoid? No, it is not. The barbell row is one of the best exercises for overloading the lats with tension that is based on load. Just because the barbell row doesn't lend itself as a stretch based exercise, does not mean that it has no merit. The fact that you can load a barbell up with heavy weight and row it means that you are creating tension through using as much weight as possible (safely, obviously).
There are those out there that would want you to believe that there is no reason to perform the barbell row because of it's lack of stretch tension, but again I think this way of thinking is extremely irresponsible.
So, if you want to get jacked, you need to start performing 1-2 sets of these slowed down, high tension sets, every workout. Now, the reason you don't need more is because you likely won't be able to perform more sets. This is a fatiguing technique that is sure to give you results in just 1-2 all out, high tension based sets.
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22 авг 2024
