The Ultimate Weight Training Workout Routine, good form/properly training the target muscle group(s), How To Create A Weight Training Workout Routine. What is your opinion of this study? Yup, that’s what I figured you meant by “slow reps.” It’s a sub-optimal approach to training that I do not recommend. Being a ‘noob’ to your blog, I’m not really sure where best to ask my questions. At least that is the thinking. Just slow enough so that you and the target muscles are fully in control of the weight rather than just gravity alone. I also do during the training 4 sets of straight push-ups and some short sets of planks (straight, lateral, star). I still think I’m right about that first part, but boy was I wrong about the second. Basically, there are pros and cons to each, but they’re equally effective (although not always equally practical depending on the specific exercise). I thought in legs/back in Sunday (squat, deadlift, lunge and bent rows) and chest/shoulders in Monday (inclined dumbbell bench press, inclined flying, clean and press, crush grip dumbbell press and lateral raises). I wasn't talking about dynamic benching and i dont think the OP was either. Time under tension can generally be increased or decreased two ways. And it wouldn’t. I think I know know study you’re talking about, and I think higher rep training can certainly produce muscle growth. 170+ home exercises to choose from, with video examples for each. And i wouldn't throw the bar because thats the stupidest thing ever. No need to make it any more complicated than that. If you perform that set of 5 reps with a slower tempo and/or the set of 10 reps with a faster tempo, the set with fewer reps can become capable of providing a larger time under tension than the set with more reps. the weight should be high enough that "fast as possible", shouldnt be able to happen. Aside from the obvious (adding weight to the exercises), which is the best way to go? I wish I have found your website sooner, but better late than never. I wouldnt use 10-30 percent for normal DE work (dynamic effort) because it would ruin my elbows. Google it. Explosiveness is a different tool all together. Plus, certain goals warrant doing certain things (such as speed benching). Thanks, article was exactly on point. Similarly, if you’re exclusively doing a bunch of REALLY long sets, I also don’t think you’ll be training optimally for muscle growth. But I’m concerned about using my shoulders two days in a row. The hard part is watching my diets to maintain the calorie deficit (…damn I love wings and beers during football season). (I realize there’s a bad joke hidden here someplace). Do you think I should keep this up or change it? You're clearly missing the point. I’m not completely sure, but I’d guess there is a 99% chance he sells that shirt somewhere. In this study, they found that the only difference, was the lower rep heavy weight group gained more strength, but not more muscle. Time under tension can generally be increased or decreased two ways. Aweseom article Jay .. straight to the point. I’d say it’s important, but not enough to turn it into a mess of over-complicated specifics. Just for the variety. Ha! This would mean that the weight is NOT just dropping and you’re NOT just letting it fall and lower on its own. Reps vs time under tension - their interplay. What’s more these were like 5 or 6 day programs…. Sorry man, due to lack of time I am unable to help with custom program design. Let’s first begin with the basics to make sure we’re all on the same page…. I grew my he hooters with fast explosive benching. The first is by simply doing more or less reps in a set. Just because you may have "seen" a "powerlifting friend" lift at a certain intensity, doesn't mean that it is the best intensity - it may only be what they've chosen to use ... and that doesn't mean it won't yield results - of course it will - though powerlifting is not a sport in relation to explosive power output - you train far differently in powerlifting than you would for weightlifting (as an example). The train consists in 2:30 hours of exercise, mixing cardio, strength, explosion, etc, using the entire body (most of legs and shoulders). Very happy to hear it! I am 45 year old (5’3″, 135 lbs, 17% BF) and have been workout for about 2 years now. Or can dumbells be used in lieu of barbells and i should know this? Thanks. How To Build Muscle And Lose Fat At The Same Time. HA. I basically train using my bodyweight (pullups, dips, etc) So when i reach the top end of the rep range (let’s say 8 reps for pullups) basically i am left with time under tension for more progressive overload or going higher than the rep range. But for the most part… controlled eccentric, explosive concentric is what I recommend. As I read it I found myself saying I (should have) knew that. Why? No need to set a watch. You can find this with a simple Google search. I’m pretty sure your idea of where I stand on Crossfit is probably accurate. So, let’s break down the 4 steps of a typical rep of a typical set of a typical exercise: And that brings us to two related topics involving exactly how these 4 steps should go…. That doesn’t mean I don’t have a slightly more specific recommendation for you, though.