1 Tip To More Muscle - Find Out How Long Your Workout Should Be
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Date: 2022-04-22
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Comments and reviews: 10
ATHLEAN-X-
Hey Brock. definitely appreciate the input and I'd be glad to give my feedback. Generally, when you are working with up to 85% max you will be training in the 3-5 rep range, which is more conducive to muscle strength training, not necessarily muscle growth. In this low rep range, you're right. power should be the goal and in that case you're going to want to accelerate the weight (mass x speed = power. For mostly growth however, aim for the 45 seconds under tension with less load.
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Hey Brock. definitely appreciate the input and I'd be glad to give my feedback. Generally, when you are working with up to 85% max you will be training in the 3-5 rep range, which is more conducive to muscle strength training, not necessarily muscle growth. In this low rep range, you're right. power should be the goal and in that case you're going to want to accelerate the weight (mass x speed = power. For mostly growth however, aim for the 45 seconds under tension with less load.
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Steve
he's absolutely right, muscles were built to contract concentrically, it's easy for them. but when you make them work to contract eccentrically (the negative, or down phase) for a longer period of time, it damages the muscles more on a molecular level. this is the way to challenge your muscles to grow.
be under no false pretenses though, doing reps this way SUCKS. it's HARD. it HURTS. you will not be able to do as many reps! but you will be FAR more efficient at building muscle.
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he's absolutely right, muscles were built to contract concentrically, it's easy for them. but when you make them work to contract eccentrically (the negative, or down phase) for a longer period of time, it damages the muscles more on a molecular level. this is the way to challenge your muscles to grow.
be under no false pretenses though, doing reps this way SUCKS. it's HARD. it HURTS. you will not be able to do as many reps! but you will be FAR more efficient at building muscle.
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brock2287
Hey man thank you for repying, I am intersested in being a personal trainer so it's great to hear your input. I have another question for you. Ok I'm 6'1 and about 160 lbs. my upper body strength is lacking, I can only bench like 115 5times. I can squat like 315 for 10 reps though. What would be the fastest, most effective way, for me to gain size and strength in my upper body? Hit me back
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Hey man thank you for repying, I am intersested in being a personal trainer so it's great to hear your input. I have another question for you. Ok I'm 6'1 and about 160 lbs. my upper body strength is lacking, I can only bench like 115 5times. I can squat like 315 for 10 reps though. What would be the fastest, most effective way, for me to gain size and strength in my upper body? Hit me back
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blueleaf1717
-JAkOB1805 unfortunately dude biceps cannot be trained to be wider which is a shame because i have that same problem myself, i think this is because the length and depth of the arm comes with muscle development but the actual width and gurth is more the bone density, but if u have penty of protein and calcium and that, ur bones should develop along with ur muscles anyway
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-JAkOB1805 unfortunately dude biceps cannot be trained to be wider which is a shame because i have that same problem myself, i think this is because the length and depth of the arm comes with muscle development but the actual width and gurth is more the bone density, but if u have penty of protein and calcium and that, ur bones should develop along with ur muscles anyway
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brock2287
what if your doing 80-85 percent of your 1RM? You can't draw out that tension that long you'll kill your joints. And I thought to build muscle you were supposed to contract the muscle under tension fast because that recruits more muscle fibers to work harder thus making your muscle bigger. hit me back I don't care if you say I am right or wrong I just want to hear your take
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what if your doing 80-85 percent of your 1RM? You can't draw out that tension that long you'll kill your joints. And I thought to build muscle you were supposed to contract the muscle under tension fast because that recruits more muscle fibers to work harder thus making your muscle bigger. hit me back I don't care if you say I am right or wrong I just want to hear your take
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ty0885
-blueleaf1717 most workout forums, body building articles, and muscle building studies suggest a min of 1g of protein/ pound of body weight, and a max of 2g/pound in order to build, fuel and maintain muscle. This should be done with a meal every 2-3 hours
In order to keep your body in the anabolic state that ingestion of protein creates.
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-blueleaf1717 most workout forums, body building articles, and muscle building studies suggest a min of 1g of protein/ pound of body weight, and a max of 2g/pound in order to build, fuel and maintain muscle. This should be done with a meal every 2-3 hours
In order to keep your body in the anabolic state that ingestion of protein creates.
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ATHLEAN-X-
You still need to contract the muscle, reverse direction, and control the return enough times to create an adaptation. I would say in my experience, the 12 reps gives you the time under tension you need as well as the right volume. Experience with fewer reps seemed to not produce the size gains as well as the strength gains
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You still need to contract the muscle, reverse direction, and control the return enough times to create an adaptation. I would say in my experience, the 12 reps gives you the time under tension you need as well as the right volume. Experience with fewer reps seemed to not produce the size gains as well as the strength gains
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blueleaf1717
-downwithdea i dunno about 22 pounds dude in one year tbh it's more like 2 or 3 years to see that much growth espec if u stay away from roids and that, and just like anything else u shouldnt eat too much protein you should have about 60 - 70 grams throughout the day or u could be putting ur liver at serious risk
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-downwithdea i dunno about 22 pounds dude in one year tbh it's more like 2 or 3 years to see that much growth espec if u stay away from roids and that, and just like anything else u shouldnt eat too much protein you should have about 60 - 70 grams throughout the day or u could be putting ur liver at serious risk
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blueleaf1717
-iballinman yes and no. because like he says when u go up you have to pull up as hard and fast as you can which is gonna increase ur speed for sports and what not, but controlling the way down will give u concerntration movement which also helps in any sport
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-iballinman yes and no. because like he says when u go up you have to pull up as hard and fast as you can which is gonna increase ur speed for sports and what not, but controlling the way down will give u concerntration movement which also helps in any sport
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l00k33
Is there an ideal rest time between sets?
If doing a set that I finish with reps to negative failure, should the whole set still max out at 60s?
What I mean is if I can go longer than 60s then does that mean the intensity was too low?
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Is there an ideal rest time between sets?
If doing a set that I finish with reps to negative failure, should the whole set still max out at 60s?
What I mean is if I can go longer than 60s then does that mean the intensity was too low?
reply
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