Training style

[bigbeef1]

I wanted to share this. I have been training for many years now and felt like i knew enough about it to grow. I been working with a nutrition coach but never really felt the need to have a training workout with him. Last Friday, i finally pulled the trigger and had a chest and triceps workout with him. It was fucking insane how much i didn't know about muscle growth and reps. My form was good and there was nothing negative he had to say. The change we made was the tempo in my reps. i was always focusing on keeping my form good but never really on negatives. Controlling the weight while bringing it down and exploding at the bottom was what made the biggest difference. Before this i was bench pressing 225 for 4 sets of 12 and was feeling exhausted in my last set. With his new change i was doing 8-10 reps for 3 sets with 185 lbs and it freaking killed me by the end of it. So my advice to all the newbies and even some vets is that sky is the limit. after 3 days my chest still feels huge and i can barely wipe my ass lol.

[maxmuscle1]

Controlled reps can be very useful in steering clear of injuries

Max

[Keule206]

It´s not the controlled rep as this (the TUT is also longer on the reps/sets).....it is the change for the body.
If you will do anything different (cluster sets, DC, controlled negatives) that will shock the body and bring new GAINZ

[bigbeef1]

That too LOL!

[MasterBlaster805]

It´s not the controlled rep as this (the TUT is also longer on the reps/sets).....it is the change for the body.
If you will do anything different (cluster sets, DC, controlled negatives) that will shock the body and bring new GAINZ

Bingo! Anytime you switch things up from your norm and change your training style you're gonna Shock your body into responding. Weider dubbed it The Weider Shock Principle way back in the early 70's and Arnold was a big proponent

[Ironmind83]

Exploding at the bottom could be recruiting more fast twitch muscle fibers. That would contribute to the increased growth. Ofcourse those fast twitch fibers have no endurance so they're mostly being recruited for the first couple reps. I'm just speculating though. You are also increasing your time under tension which would also contribute to what your saying.Its true any change will create some kind of adaptation within the muscle fibers but that doesn't imply all change is good and it certainly applies that changing too often isn't very beneficial. Giving your body time to adapt and grow from a new stimulus is key. In any case, glad to hear you are hitting those weights hard.

[bigbeef1]

This is really great and still feel sore and destroyed. Thanks

[mpWlift]

Definitly TUT is a big deal when looking for size. Eccentrics too... but this last is hard to manage on recovery depending on how much volume u do.
Good form is always a must IMO, keeps injuries away and lets u improve with more consistency. I love down tempo squats when in my hypertrophy phase. Really low reps range but heavy enought to pull the trigger in my fibers.
As an example I move from 5x3 (series x rep) at 150kg with a tempo of 1/1 sec (one down -> rebound -> one up) to a 5x3 at 125kg tempo 5/3/1 (5 down -> 3 at the hole waiting -> 1 up). This for about a month trying to increase the weight (even adding just 1kg) till the end of the 4th week. This can lead to a 2 to 3 kg increase in my legs/butt in a month and after this I return to the previous plan and continue peaking.