Lifting slow is killing your gains! Never do it on purpose. If your objective in the weight room is to build as much muscle and strength as possible then tempo lifting (deliberately slowing down the concentric and eccentric phases of your lifts) is not going to be congruent with your goal.
In this video I explain exactly why tempo lifting is a poor modality for strength and hypertrophy training, and what you should instead in order to maximize your gains.
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TIMESTAMPS
00:00 Stop lifting SLOW
4:18 Time under tension is overrated
6:29 What to do instead
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34 comments
Unless you are injured and using tempo work as part of a rehab plan to limit loading (and/or speed of movement under load as a pain reduction technique), then tempo lifting is not "getting more out of less."
Using self-limiting variations (e.g. a Larsen press instead of a bench press, a pause squat instead of a regular squat, etc.) that you still push with maximal intent is getting more out of less.
Purposefully slow concentrics with deliberately sub maximal intent exerted into the bar is simply willfully getting less out of less where strength and hypertrophy are concerned.
I think this slow lifting stuff is the biggest myth in the muscle-building industry right now. Looks like Jeff Nippard just spoke about it, and Mike Nippard just reversed his opinion on it. Maybe its time is coming to an end.
If you only care about training your muscles and train to failure this way, it is probably the better way with ita safer training.
But slow training translates very badly to competition lifts or real-world heavy lifts and would be a real time waste if youre a powerlifter for example.
But i can think of many reasons and scenarios why you would/should train slow.
Are you old, sick, weak, and cant afford to be injured by your strength training it is the way to go. In other words: the people who would benefit the most by strength training.
Summerized: On a grand scale this is probably the best type of training if taken to failure.
Eccept for pros and athletes and people who want to excel and get the "most" out of their training. They can afford the higher risk.
For growing muscles i'm not convinced loading heavy weights and going fast is better than slow movements with good form. I've had significant gains the last two years from mostly 8-12 reps. I go on the lighter side, although not too light. I think mixing it up with both is great but that also entirely depends on the reason why you're training. One size never fits all.
Also unrelated but i have found having 2 week breaks every 3 months is beneficial. Gives your body time to rest, and the whole "diminishing returns" idea, where just like anything. Your body develops immunity, a tolerance to whatever it does for prolonged periods of time. I've found huge increases after working hard and consistent for months then taking a week or 2 off and then returning. 10 days maybe. The body's tolerance to resistance lowers and so you reap more benefit as the body develops tolerance again. Maybe i'm wrong, but it's something i've noticed more than once.
Anyone listen to this guy when it comes to hypertrophy? He’s tiny. He does look pretty strong but doesn’t look any bit bigger than 170. I work out 2x per week using the opposite of what he is preaching and am much larger. Do what works for you.
Whenever I progress to a new weight I start slower (no exaggerated) and build my tempo capacity. Pause and then flex out of it as explosively as I can. Then as I build capacity and after a few months of adapting to that weight I know my ligaments/tendons etc are capable of starting to handle fast but controlled eccentrics. I do those for a few months same weight and really dominate that weight before moving on and upping the weight.
Now I’m way stronger than I ever thought I’d be when I was younger even though I’m partially handicapped. I can cheat curl 75lb dumbbell for 3 sets of 10-15 reps. And I can wrist curl 70lb dumbbell with 2.5” fat grip for 8 sets of 1-4 reps. Probably more now since it’s been awhile.
And only getting stronger. So psyched for my progress the next few years.
God bless brother ❤🤟
THANK YOU
P.S. Have you ever tried handstand pushups as a substitute for OHP?
All available research shows that isolation moves don't build more muscle recent meta analysis proved doing only compounds actually does maximise hypertrophy while getting same or more strength all markers of fitness improved more like vo2max and probably saved time
I did a few years of bodybuilding training with lots of isolation and result I look the same weigh same as when I did compounds exclusively freaking pathetic ifam
It's just entrained in the conventional bodybuilding culture to do tons of isolations as the real reason is they're way easier to do
Is there a difference between the two, or would you be better served by just adding more weight to the regular pushups?
Of course, no slow movement bs in either.
For bodybuilding this take makes zero sense. Given a movement like a squat I can perform it more or less upright, with more or less knee travel (which all have different 1RMs). Possibly producing higher local tension on my quads with potentially less absolute weight. Why would this suddenly not apply to slowing the tempo down (lower 1RM) assuming I'm using the adaquate minimum intensity threshold for growth that is backed by research?
So far all studies regarding this, including the ones going the other direction (doing cheat reps) show similar growth.
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