FIT LAB
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10/04/2024
Don't overcomplicate gaining muscle and strength. It comes down to these 3 things:
FORM
CONTROL
TIME
FORM:
If you don't use proper form with a full range of motion, you're not allowing the muscle to stretch enough to get the gains that you want. In order for a muscle to get bigger, you HAVE TO lengthen the muscle, and in order to do that, it has to be stretched. Get in positions that allow you to get the most stretch out of the muscle or muscles you are working. So many times, I see people focusing on the concentric or shortening (the "squeeze") portion of the muscle contraction when it should be the opposite. Leave those half reps at home, and give your muscles the opportunity to stretch!
CONTROL:
Control your movements and slooooowww doooowwnnn!!!
* If you're using such heavy weight that you're recruiting other muscle groups, IT'S TOO HEAVY!
[Ex. CHEST PRESS - (using shoulders)]
* If you're having to swing your arms or your body to complete a rep, IT'S TOO HEAVY!
[Ex. BICEP CURLS - (using hips and back)]
* If the weight of your body is moving the weight instead of your muscle(s), IT'S TOO HEAVY!
[Ex. LAT PULLDOWNS - (using bodyweight for momentum)]
*If you can't get low enough and get full range of motion, IT'S TOO HEAVY!
[Ex. SQUATS - (quads not parallel to floor even with raised heels)]
Set your ego aside and make better use of your time. You're competing against yourself. Lift what you're able to with good form, controlled, and with a full range of motion.
TIME:
TAKE...YOUR...TIME. It's not a race. The longer the muscle is under tension, the more you will benefit, and the faster you will see results. 12 reps paired with a 7 second count per rep, gives 84 seconds of time under tension per set. Most growth and strength comes from the eccentric (elongating or stretching) portion of the muscle contraction.
Try this:
1 sec concentric (shorten)
4 sec eccentric (negative / stretch)
2 sec isometric hold (hold in STRETCHED position)
Bicep Curl Example:
1 sec curl
4 sec extension (DO NOT lock out / hyperextend elbows - Keep tension through entire set)
2 sec hold (at bottom)
REPEAT
TRICEP PUSHDOWNS
Going for hypertrophy and gaining mass and size? What if you have a muscle imbalance and just looking to regain strength? This works for both depending on number of reps.
>>
Isolate the muscle you're working with a 7 second rep. Stretch that muscle as long as you can! 1 second concentric contraction, 4 second eccentric negative, 2 second isometric hold. You WILL see results! You don't need a lot of weight for this to work. It's wasting your time to move a bunch of weight with improper form.
>>
"YOU DON'T NEED HEAVY WEIGHT TO BUILD MUSCLE!" Lower the weight, go slow, and hit failure at 10-12 reps. Do 3 sets.
>> You can also alternate with the antagonist muscle during your breaks to keep the body moving and stretch the muscle.
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