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TEMPO WORK 🔥 I like to train movements with a slow eccentric (lengthening/stretch) and explode up to: — work time under tension for muscle growth — control load (weight) to build strength — train both slow and fast twitch muscle fibers for functionality

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Nick Walker

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11,680 görüntüleme • 2 yıl önce •via X (Twitter)

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Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.
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Time under tension does not build muscle. You can move as slowly as you like. Control every millimetre. Turn a six-rep set into a 60-second ceremony. The muscle does not respond to the clock. It responds to mechanical tension applied close to failure by a load that is actually threatening it. No proximity to failure: no stimulus, regardless of how slowly you moved. And if you do push close to failure with a slow concentric, you have spent the whole set recruiting slow-twitch fibres, the ones built for endurance, while the fast-twitch fibres, the ones with genuine hypertrophic potential, wait at the side with nothing to do. They want heavy weight moved with maximum intent. They want the bar to slow because it is beating you, not because you chose to lose to it. Slow eccentrics compound this by generating damage without a proportional growth signal, because the muscle is at its strongest during the eccentric and nowhere near its limit. Feel free to move slowly. The fast-twitch fibres will remain exactly where they are.

Sama Hoole

44,777 görüntüleme • 3 ay önce

For optimal muscle growth... - Control the eccentric - Explode on the concentric (under control) Very important to get these right -- do NOT mix these up.
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For optimal muscle growth... - Control the eccentric - Explode on the concentric (under control) Very important to get these right -- do NOT mix these up.

Mikey

10,817 görüntüleme • 2 yıl önce

Stop killing your muscle growth with ego reps. Too fast. Too heavy. No control. That’s how progress dies. Average reps maintain… controlled reps build. Tension, tempo, full range—that’s what forces muscles to grow. Train smart, not loud. Are you chasing weight… or results? 💪🔥
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Stop killing your muscle growth with ego reps. Too fast. Too heavy. No control. That’s how progress dies. Average reps maintain… controlled reps build. Tension, tempo, full range—that’s what forces muscles to grow. Train smart, not loud. Are you chasing weight… or results? 💪🔥

Cardio Arena

27,332 görüntüleme • 4 ay önce

Burn fat and build muscle 💪🏽 Jumping/explosive movements with light weight are an excellent way to build lean muscle with limited time. #workout #workoutmotivation #hiit #dumbellworkout
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Burn fat and build muscle 💪🏽 Jumping/explosive movements with light weight are an excellent way to build lean muscle with limited time. #workout #workoutmotivation #hiit #dumbellworkout

Jimmy Drew

30,956 görüntüleme • 3 yıl önce

"You should lower the weight extra slowly, for time under tension." No. Muscles are 30 to 50% stronger eccentrically than concentrically. The lowering portion never imposes the same tension as the lift, regardless of how long you drag it out. Slow eccentrics force a lighter weight, exacerbate muscle damage, drive up fatigue, and cost you stimulus where it matters. Two to three seconds. Controlled, not slow. Then drive the weight up with intent. Stop performing the descent. Perform the ascent.
0:19

"You should lower the weight extra slowly, for time under tension." No. Muscles are 30 to 50% stronger eccentrically than concentrically. The lowering portion never imposes the same tension as the lift, regardless of how long you drag it out. Slow eccentrics force a lighter weight, exacerbate muscle damage, drive up fatigue, and cost you stimulus where it matters. Two to three seconds. Controlled, not slow. Then drive the weight up with intent. Stop performing the descent. Perform the ascent.

Sama Hoole

19,467 görüntüleme • 2 ay önce

Train all 3 deltoid heads. Front, side and rare work together for balanced growth, joint stability and rare shoulder strength
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Train all 3 deltoid heads. Front, side and rare work together for balanced growth, joint stability and rare shoulder strength

Bedroom Fitness

105,268 görüntüleme • 3 ay önce

Day #18 Rehab 💪🏿 Re-activating the glutes, rebuilding strength, and lengthening the hip flexors again. Slow progress. Real work. No shortcuts. Every rep is a step closer to full power. 💯
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Day #18 Rehab 💪🏿 Re-activating the glutes, rebuilding strength, and lengthening the hip flexors again. Slow progress. Real work. No shortcuts. Every rep is a step closer to full power. 💯

Marcellus Wiley

17,603 görüntüleme • 6 ay önce

Training a muscle 2-3 times a week in the 4-6 rep range is simply the most effective way to make it grow. - You're minimising fatigue (caused by volume) - Which allows you to maximise the growth stimulus (the last 5 reps from failure) - And recover fast enough to train the muscle in a fresh state in the same week (adding to the growth stimulus) Can you build muscle while ignoring this and just going for the pump? Sure, but it pays to have the right programming if you're not settling for mediocrity.
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Training a muscle 2-3 times a week in the 4-6 rep range is simply the most effective way to make it grow. - You're minimising fatigue (caused by volume) - Which allows you to maximise the growth stimulus (the last 5 reps from failure) - And recover fast enough to train the muscle in a fresh state in the same week (adding to the growth stimulus) Can you build muscle while ignoring this and just going for the pump? Sure, but it pays to have the right programming if you're not settling for mediocrity.

Sama Hoole

23,982 görüntüleme • 6 ay önce

How a Top HS Football Player Trains | Lower Focused Day 1. Depth Jumps 2. Slow Eccentric Deep Squats 3. Ham Roller Curls This is a great superset of movements for an athlete at his level to improve explosiveness, gain mobility, build both front & back chain strength & elasticity, and protect against tendon or ligament injury.
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How a Top HS Football Player Trains | Lower Focused Day 1. Depth Jumps 2. Slow Eccentric Deep Squats 3. Ham Roller Curls This is a great superset of movements for an athlete at his level to improve explosiveness, gain mobility, build both front & back chain strength & elasticity, and protect against tendon or ligament injury.

Justin Mucci

14,805 görüntüleme • 6 ay önce

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.
0:18

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

228,009 görüntüleme • 3 yıl önce

Winter is for tool work and catching up on repairs. When the ground is frozen and chores slow, I like to make sure my tools are sharp and ready to go. #farmtools #farmranchtools
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Winter is for tool work and catching up on repairs. When the ground is frozen and chores slow, I like to make sure my tools are sharp and ready to go. #farmtools #farmranchtools

The Jacked Rancher

31,731 görüntüleme • 5 ay önce

Used NeRF to make a "Bullet Time" effect for a friend's wedding. We set up 15 iPhones to capture slow-motion video, then used NVIDIA AI Developer Instant-NGP to train a bunch of NeRFs on the frames. ..need to work on improving the quality / resolution a bit more.
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Used NeRF to make a "Bullet Time" effect for a friend's wedding. We set up 15 iPhones to capture slow-motion video, then used NVIDIA AI Developer Instant-NGP to train a bunch of NeRFs on the frames. ..need to work on improving the quality / resolution a bit more.

Laan Labs

416,909 görüntüleme • 3 yıl önce

Train your lower abs, core, and hip flexors with these exercises to build strength and definition.
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Train your lower abs, core, and hip flexors with these exercises to build strength and definition.

Muscle_body_fit

133,170 görüntüleme • 3 ay önce

Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.
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Time under tension is a red herring. If TUT mattered, planks would build massive abs. They don't. Because there's no progressive overload of mechanical tension. The plank gets longer. The abs don't. A 5-rep set takes around 15 seconds. A 15-rep set takes around 45 seconds. Both can produce the same hypertrophy if both are taken close enough to failure. The growth doesn't come from the duration. It comes from the mechanical tension in the hard reps. The ones at the end of the set where the bar is barely moving and the muscle is recruiting every available fibre to finish the rep. You can hold a light weight for 60 seconds and get nothing. You can lift a heavy weight for 15 seconds and grow. Time doesn't build muscle. Tension does. Stop counting seconds. Start counting how close you got to failure.

Sama Hoole

21,435 görüntüleme • 1 ay önce

A functional exercise to: — build muscle & strength in back — build core strength — create stability through T Spine (upper back) — build rotational strength (essential for longevity) Try for 3 to 4 sets of 8 to 12 reps each! 🔥
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A functional exercise to: — build muscle & strength in back — build core strength — create stability through T Spine (upper back) — build rotational strength (essential for longevity) Try for 3 to 4 sets of 8 to 12 reps each! 🔥

Nick Walker

44,808 görüntüleme • 2 yıl önce

Im at work and started playing Persona for the first time but its impossible to navigate anywhere with the fast forward on. Can anybody give me tips and before you say I will NOT turn off the fast forward, this game is too slow and i want to savor my time on this earth. Thanks!
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Im at work and started playing Persona for the first time but its impossible to navigate anywhere with the fast forward on. Can anybody give me tips and before you say I will NOT turn off the fast forward, this game is too slow and i want to savor my time on this earth. Thanks!

Alice

82,837 görüntüleme • 3 ay önce

All 3 build muscle. But only ONE maximizes tension + time under load. Which are you choosing — 1, 2, or 3? 👇
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All 3 build muscle. But only ONE maximizes tension + time under load. Which are you choosing — 1, 2, or 3? 👇

ᴀʀᴛ ᴏꜰ ᴘʜʏꜱɪQᴜᴇ

47,182 görüntüleme • 4 ay önce

Time under tension is not a serious way to build muscle. If your set takes 90 seconds, you're not training. You're doing interpretive dance with weights. Give me 15 seconds of violence and chaos.
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Time under tension is not a serious way to build muscle. If your set takes 90 seconds, you're not training. You're doing interpretive dance with weights. Give me 15 seconds of violence and chaos.

Sama Hoole

293,379 görüntüleme • 8 ay önce

Save This Workout Routine To Build Muscle Fast 🔥
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Save This Workout Routine To Build Muscle Fast 🔥

Muscle Surge

20,577 görüntüleme • 4 ay önce

Banded Back Bend Work. Start slow with static holds and controlled reps, then work on speed and acceleration for a high performing spine.
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Banded Back Bend Work. Start slow with static holds and controlled reps, then work on speed and acceleration for a high performing spine.

Lucas Hardie

32,876 görüntüleme • 6 ay önce