Mike is doing a 2 second positive and a 2 second negative. About 8 reps and hold the static on the last one assuming it’s with 0 reps IR. Then slowly bring down the negative.
0:20 This is not the HIT routine. Lower the weight to something you can handle for around 10-12 reps normally. Your failure set, you'll only be able to do for 3-8 probably. Do at least one warmup set before trying a set to failure so you don't get injured. You should be taking 7 seconds to do each rep. Press the weight and hold for 2 seconds, slowly lower the weight for 4 seconds to full range of motion, then repeat. Your failure rep is when you physically can't do another rep, having just enough assist to lock out. Then hold that for as long as possible, then slowly as possible on the negative. That is the HIT routine. It takes a lot of mental preparation to be able to take your muscle to that limit. Most people can't physically do it properly without working up to it. Your central nervous system should be in shock after completing it. (uncontrollable shaking and complete muscular fatigue, twitching possible)
3:13 You are close doing triceps. BUT. Don't release tension at the top like you're doing. That bar shouldn't be coming past your chin. Stand more upright, closer to the machine. You want that cable coming down straight, not on an angle. Same principle for HIT on everything. 7 seconds per rep. Want to really destroy the muscle? Do your progressive overload set (failure) to completion, then immediately follow that up with a drop set in progressive overload. All you'll be saying is, "holy shit". Then rest for a minimum of 4 days off before you train that muscle group again. You don't grow in the gym. You grow outside the gym.
Mike is doing a 2 second positive and a 2 second negative. About 8 reps and hold the static on the last one assuming it’s with 0 reps IR. Then slowly bring down the negative.
It is 4 seconds positive, 2 seconds hold, and 4 seconds negative each rep.
@@bloodeagle2945 I literally just saw a video of Mike saying there is no science or evidence showing that 10 seconds rep is worth doing. 🤷♂️
First you don't need to go that deep down , you will tear your pec . Secondly this is not set to failure .... lol this is a good joke ...
He actually does need a full range of motion, but here he is doing negatives only. Definitely not a set to failure.
0:20 This is not the HIT routine. Lower the weight to something you can handle for around 10-12 reps normally. Your failure set, you'll only be able to do for 3-8 probably.
Do at least one warmup set before trying a set to failure so you don't get injured.
You should be taking 7 seconds to do each rep. Press the weight and hold for 2 seconds, slowly lower the weight for 4 seconds to full range of motion, then repeat. Your failure rep is when you physically can't do another rep, having just enough assist to lock out. Then hold that for as long as possible, then slowly as possible on the negative. That is the HIT routine.
It takes a lot of mental preparation to be able to take your muscle to that limit. Most people can't physically do it properly without working up to it. Your central nervous system should be in shock after completing it. (uncontrollable shaking and complete muscular fatigue, twitching possible)
3:13 You are close doing triceps. BUT. Don't release tension at the top like you're doing. That bar shouldn't be coming past your chin. Stand more upright, closer to the machine. You want that cable coming down straight, not on an angle. Same principle for HIT on everything. 7 seconds per rep.
Want to really destroy the muscle? Do your progressive overload set (failure) to completion, then immediately follow that up with a drop set in progressive overload. All you'll be saying is, "holy shit". Then rest for a minimum of 4 days off before you train that muscle group again. You don't grow in the gym. You grow outside the gym.
None of the sets were till failure ......
Just another click bait....
far from an HIT routine..plus the smith machine 😨😨