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Do This EVERY Workout to Get Jacked (NON-NEGOTIABLE)

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Rating: 4.0; Vote: 1

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. Get Jacked Here - Subscribe to this channel here - For more ways to build muscle and get jacked, be sure to stay tuned to this channel are remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. For complete step-by-step workout programs that help you to build muscle using science backed principles, head on over to athleanx. com and make sure to use the program selector to find the training program that is best suited to your personal goals.
Date: 2024-06-29

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Comments and reviews: 20

hediruul8763
Hello, yes I would like you to include these in some workout plan. Since I discovered your PPL workouts, about a year ago, I have seen results like I have never had before- both, weight load and my physic. B4 that I just did the regular split -different area each day - I was not progressing -as I can see it now. at first I was afraid of PPL cause I felt I was not training enaugh but cause your videos have helped me before, with fixing my back pain from bulking disc years ago. also to stranghten my core and get abs, .so I put all my trust in PPL, and hot damn, I love it and I love the results. so long story short. yes, please do include this into some wrokoutplan. and Happy birthday! :) thank you for helping people!
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Voidermusic
05: 13 - rounding the back is totally fine! I'm a bit surprised you're still saying this as it's being viewed as obsolete knowledge today. Research shows that for instance professional racing cyclist who've been tracked over 10 ) years, who are in that rounded back position all the time, have healthier spines than most other demographics of the population. There are also great exercises like the Jefferson Curl (which I am currently performing at the gym to battle anterior pelvic tilt and such, which I developed after a hip injury. The exercise feels nice and safe, even loaded. Would be cool if you'd do a video on the subject!
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dianadambrosio1
As always, thank you again Jeff for your tenacity in scientifically and physically working out everything here for our benefit.
And. With all of the goofy comments, I just hope that you know that you have changed so many people for the better and we follow you for a reason. And yes, you do look absolutely fabulous and I agree with one of the comments. It's amazing you have not aged in even 10 years. Obviously what a healthy lifestyle does.
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Ron-xu9oc
This is a super useful technique, Jeff!
Learning to go to failure, doing effective reps, and the way you breakdown movements like the barbell row let the legs drive up, not the back
You have saved this 64 year old a whole lot of misery! The ignition sets have ignited my passion to get the most out of each workout! Thank you!
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praveen-qy3pl
I am a great fan of yours, your training methods. I have a question if you could garner out an answer from your expertise. I have torn rotator cuffs. Is there any exercise strategy that can help me gain proper function. Right now I am not in a position to afford surgery (keyhold surgery or open, whatever. Thanks
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xjet
I started ending my sets with fails that become partials at length. By adding at least five of these I get much more effect and even got some DOMS that I hadn't felt for years. Does it boost hypertrophy I have no idea, I only just started doing this but it sure feels like something should be happening.
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dougp9382
I love Jeff, but he is gonna have some serious body dysmorphia. I am his age, and I was that shredded about 6 months ago. Put on about 5-10lbs and still pretty shredded, but think I look like a fat slob. 6'0 and was 172lbs now 180lbs. It comes off slow, and it comes back slow.
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somethingandahalf
i give this a pass. going high tention like this will destroy my training schedule. i find short workouts with short rest inbetween sets (20-40 seconds) much more stimlating and less mentally exhausting and this would kill me, i'd have to add an extra rest day
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victorraynes4962
Yes Jeff, can you make a new perfect workout that includes this in the whole plan. Even better, if you could incorporate it into a beginner series. Like this would be something starting with the 3rd tier or something. Hope that makes sense.
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jeffsmyth6270
oh god, new perfect workout yes please, i've given up trying to work out the postion to hold for the stretch in my deadlift and BB row, thanks for clarifying, if you've got any tips for other great excercises that you can use the strech on
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athleanx
If I did everything he said in every video of this guy, I would never be able to leave the gym. Just keep to the basics and you will grow. No need to do a thousand different things. Guys like him just invent stuff to make a video about it.
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allisonweaver9649
Yes! A workout with this built into it would be amazing! Especially for us gals over 55 who really like heavier weight training! I tend to overdo new concepts - would love to know how, when, and how often to incorporate this!
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athleanx
Studies say that repetitions that take longer than 8 seconds harm hypertrophy, the ideal is 2-8, explosive concentric and eccentric in negative acceleration (hold. The tension will come with a lot of weight and proximity to failure.
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windspeed7329
Dont want to sound like an advertisement board for athlean, but AX2 program has this aswell as many other styles of training. As a program it is not so good, but as a nerd out on training types it is excellent
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crush41gb
A weight that you can handle that slowly in the concentric and eccentric isn't heavy enough to illicit your type 2 muscle for growth. They will only respond to a weight that's at least 75% of your 1 rep max.
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athleanx
Jeff, what do you think of the lat prayer versus the straight arm pushdown To me, I get all the benefits of the straight arm pushdown but also receive tension for much longer over a greater RoM and stretch.
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shivendumittal1506
Oh! I see such 'slow mo' guys at the gym all the time these days and they've literally occupied all the equipment. Pretty annoying, to be honest. I hope it's a passing trend
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premanand7922
Hi Jeff. A quick question, Lee Haney spoke about not pausing too much as it will have an impact on the tendons.
Can you pls share your advice on this. Thanks in advance
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BayouBandit6
Sam Sulek made partials cool again, and all the posers are trying to copy Sam’s lead. This guy is a totally taking notes from Sam, and acting as if they are his.
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nickm8808
Hey Jeff, that was really cool. Would greatly appreciate seeing other types of time under tension with a stretching component finishers for other muscle groups.
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