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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

Nick Walker

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11,756 次观看 • 2 年前 •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.

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 次观看 • 4 个月前

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

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 次观看 • 2 年前

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? 💪🔥

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 次观看 • 6 个月前

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

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

30,972 次观看 • 3 年前

"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.

"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

19,476 次观看 • 3 个月前

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.

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 次观看 • 8 个月前

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. 💯

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 次观看 • 7 个月前

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.

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 次观看 • 7 个月前

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.

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

228,142 次观看 • 3 年前

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

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 次观看 • 6 个月前

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.

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

416,977 次观看 • 3 年前

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.

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 次观看 • 3 个月前

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!

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 𝙏𝙝𝙪𝙧𝙙𝙚𝙣𝙗𝙖𝙘𝙝

83,152 次观看 • 4 个月前

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.

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 次观看 • 10 个月前

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

The bros will tell you to lower every weight over five slow, meaningful seconds. Big mistake. You are a third to a half stronger lowering a weight than lifting it. That is just how the body works. So if you can press the thing up at all, you own it on the way down. Easily. However slowly you lower it, you are babysitting a load the muscle already handles with room to spare. You cannot challenge a fibre that finds the weight comfortable. Take ten seconds if you like. It stays completely unbothered. And it gets worse, because the slow negative does not just fail to grow you, it actively costs you. Every long descent drains your energy, so you reach the concentric, the part that actually builds muscle, with fewer good reps left in you. You have spent yourself on the phase that stimulates nothing. Slow eccentrics are not a weak hypertrophy technique. They are hypertrophy in reverse. Lower it under control in two seconds. Then drive hard, where the muscle is weakest and the growth actually happens. The weight was never listening on the way down.

Sama Hoole

48,342 次观看 • 1 个月前

Working hard and I’ve lost 1 stone and 11.5 pounds so far. Nearly at 2 stone but it’s slow going as I’m building muscle as well and trying to fuel my work outs while still remaining in calorie deficit 🏋️‍♀️ #weighttraining #weight #goals #weightlifting #losingweight

Working hard and I’ve lost 1 stone and 11.5 pounds so far. Nearly at 2 stone but it’s slow going as I’m building muscle as well and trying to fuel my work outs while still remaining in calorie deficit 🏋️‍♀️ #weighttraining #weight #goals #weightlifting #losingweight

English Rose

18,031 次观看 • 2 年前

It’s little moments like these that I work for. It’s not about the money or clout, it’s about the growth and experiences. I don’t go to work grinding a paycheck, I go to work to learn and grow, while being the best employee & person I can be. (cont. below)

It’s little moments like these that I work for. It’s not about the money or clout, it’s about the growth and experiences. I don’t go to work grinding a paycheck, I go to work to learn and grow, while being the best employee & person I can be. (cont. below)

Corso

20,327 次观看 • 2 年前

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

No time for long workouts? Here’s how to build muscle FAST in just 3–4 sessions a week 1️⃣ Go hard, not long . 40 minutes of focused lifting beats 2 hours of lazy reps 2️⃣ Prioritize compound lifts (squats, deadlifts, rows, presses) 3️⃣ Shorten your rest (45–60 sec) to boost growth and testosterone 4️⃣ Use smart intensity: supersets, drop sets, rest-pause 5️⃣ Eat before & after training (carbs + protein = power + recovery) 6️⃣ Recover like a pro: dial in your sleep, hydration, mobility, and stress Muscle isn’t built by doing more. It’s built by doing it right. Save time. Train smart. Grow fast.

Sandy Biohacker

69,092 次观看 • 1 年前

This is an example of how NOT to do lateral raises, and why light weight wins. - Too heavy = momentum takes over The swing/heave does the work, not the delts - Traps steal the rep Once the weight’s too heavy, your traps jump in to shrug it up instead of your side delts doing the work - No time under tension Delts grow best from slow, controlled reps, not swinging weight up and dropping it - Bad leverage, made worse This lift is already hard on leverage (long arm, small muscle) Heavy weight just forces you to cheat it - Shoulder risk That raised-arm position is already rough on the rotator cuff Heavy + swinging adds unnecessary strain Simple Fix: Go lighter, keep your torso still, control the way down If you have to heave it, it’s too heavy

This is an example of how NOT to do lateral raises, and why light weight wins. - Too heavy = momentum takes over The swing/heave does the work, not the delts - Traps steal the rep Once the weight’s too heavy, your traps jump in to shrug it up instead of your side delts doing the work - No time under tension Delts grow best from slow, controlled reps, not swinging weight up and dropping it - Bad leverage, made worse This lift is already hard on leverage (long arm, small muscle) Heavy weight just forces you to cheat it - Shoulder risk That raised-arm position is already rough on the rotator cuff Heavy + swinging adds unnecessary strain Simple Fix: Go lighter, keep your torso still, control the way down If you have to heave it, it’s too heavy

Fithub

675,328 次观看 • 7 天前