athleanx.com Back for another entry on the muscle building athlean-X Training Blog. This one covers two common questions in one shot. Those being…”How do I build more muscle fast?” and “How long should my workout be?”. It really comes down to something called Time Under Tension. Go watch the average person working out in the gym and time how long it takes him or her to complete a set. The results might shock you. It takes the average person around 20-25 seconds to perform one set. Now, with hard scientific proof that shows that this is only about half as long as is needed to build real muscle mass fast, it’s no wonder most people are running into a brick wall with their results. Watch this video and make sure to add your comments below. How long does it take you to perform your sets? How long does it take you to workout? When you are done watching, then get over to http and get your hands on the exact complete system that celebrity fitness trainer Jeff Cavaliere uses with his celebrity and professional athlete clients to get maximum muscle in minimal time. Get your hands on the athlean-X Training System. The Next Generation of Fitness! Build Lean, Athletic Muscle Mass while stripping the body fat all at once with this carefully constructed program of the stars!
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Yep. The concentric portion of the rep is done with an explosive 1 second movemenet and the eccentric portion is done under strict muscle control for 3 seconds. Perfect combination of muscle stability and explosive mobility!
hey JDCav, this might sound like a stupid question, but i play rugby and will doing this 1 up and 3 down help me become more explosive and stronger? thanks
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
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.
Yep….really try and slow down that negative portion of the rep for more muscle growth
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
hey if your on a lat machine do you go 3 sec up and 1 down
A good high quality whey protein is best taken right before bed as a muscle recovery aid
i have been thinking of including whey protein in my diet and i would like to ask if it is safe. if so, when would be the right time to consume whey protein? before or after work outs?
ummm….on behalf of myself and my friends here who help make this channel what it is….thanks for the insight professor. We think.
Only continuous training would preserve any ‘extra’ muscle mass, so once you stop, you revert to old self within 6 months. A Harvard study concluded that the majority of women are attracted to men who look ‘regular’, not ‘ripped’, muscle-bound, or thick-necked. Exercise sounds great though, even with the wrong objectives.
your exactly right man
what do u suggest i do??
Thanks in advance:)
yeah it is, as long as you don’t do heavy weight, at low reps and sets then you are fine
I’m 16 years old and I play baseball.
My biggest concern is I don’t want to get to big and slow, I just want to get stronger and quicker, are these workouts geared for guys playing baseball????
by the way it has to be 12 rep for
4 sec rep?
the 3 sec down 1 up
is better then 2 down and 2 up
cause up is easier
and down is way harder
About four weeks ago I slowed down my reps and it made such a difference in my training. I can’t do as many reps but I try to do as many as I can, just slowly.
Alright then I am doing it right. I do 2 seconds up and down. The 1 sec up and 3 sec down is challenging. I hope I will advance soon
Yes….either 1 second up and 3 down or 2 up and 2 down.
So 4 seconds total with each reps?
As long as it’s taking you that long to complete just 12 reps. You can’t just lift for 45 seconds, because that may allow you to do 16 or 17 reps for example…and that would alter your time under tension per rep, changing your results!
@JDCav24
COULD I JUST SET MY STOP WATCH FOR 45-60 SECONDS FOR EACH SET INSTEAD OF COUNTING BY SECONDS FOR EACH REP?
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
Would doing less reps slower work? like 8 with 5-6 seconds under tension work as well?