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Slow Eccentric For Most GAINS
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- Опубликовано: 17 сен 2023
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"You're going to get less reps, and that's ok."
👍
That statement is something to live by when you are trying to build muscle. #ecentric #muscleisolation
Sadly i had to go through a decade of lifting to learn this simple yet fundamental thing
I just started lifting recently these vids will save me a lot of trial and error
It's also okay to get more reps by going at a normal tempo. It really makes very little difference. I've never made sure to go slower on the eccentric.. gained all of my first 30 lbs of muscle in less than a year in my early twenties. There are many ways to grow muscle. Do what you want
@@Professional.Bro.777has it made a difference?
But then i can't ego lift that extra 10 pounds
No, numbers are often much higher, you can multiply it by 5😂
If you scream loud enough people wont notice its 10 pounds less
@@MercilessBreed😂nice idea🤔
you can always use cheap plastic weights, they are bigger and look heavier
@@escapegulag4317 but my gym has only old style iron plates😐
can’t lie these jacked mfs got me jacked as a mf
Went from 132 lb @ 5.5 bfp in February of 2023 to 168 pb @ 6.5 bfp July of 2024. Big RP fan. I don’t use the app, but I listen to every lecture and take notes. Doc Mike is fucking bonafide. How else do you think he got all the Lamborghinis?
Something that helped with my mindset: Count the rep at the end of the eccentric instead of the at the top of the concentric. By making the rep "count" only after the slow eccentric it reminds you to ensure quality on both ends of the rep.
This is great! Thanks for this mental cue man! Doing this on reps also probably leaks over to life outside the gym. It teaches to finnish a task with full focus and pure intent before counting it as being done.
Both solid points.
Great point
I love this, we all should have been doing this much sooner but hey, you know what they say, better late than never :P
@@NoEvidenceForGodAhahahaha Conservative Atheist, what a brilliant name, I dig it dude. From now on whenever some nosey bible thumper asks me if I believe in god I’m going to tell them I’m a conservative atheist, they’ll have the most hilariously hypocritically horrified look on their face.
Hopefully it’ll implore them to use this wonderful thing we all have a bit more, that being their brain, unfortunately it’s often the case that many of them aren’t doing so to a notably significant extent.
Sam sulek needs to hear this. Dude will grow better. He bounces a lot and forget the negative part of the rep a lot
Really goes to show how effective steroids are. I recall Dr. Mike saying steroids are just the icing on the cake and I gotta say I’ve never disagreed with this channel more than when he said that. The other advice on here is great, but that really caught me off guard. No way in hell are steroids just the icing.
@@harukiri2738 More like the whole cake!
@@harukiri2738 Yeah mike is one of the best on this platform but everyone occasionally says things that just aren't true.
@harukiri2738 You are having ice cream cake at that point
Yeah. Although his training style works for him, he is a fkking outlier with great genetics for training and response to androgenic substances. People think it works for him and it'll work for them too but all they'll get is crappy gains and injuries.
Jared Feather has the cleanest rep I have ever seen. I’ve never seen anyone lift with that level of intention. I hope to get there mentally someday.
Every single rep is textbook, yep.
Mike Thurston too imo
Thank you a ton! I try my best to instill that in anyone we get the chance to train with. Nick Walker has been doing a GREAT job lately as well
@@JAREDFEATHERRPyou’re an inspiration man thank you for what you and mike do
This has been a game changer for me. Thanks to you and Dr. Mike for all your tips.
Of course!
Preach! Ever since Dr Mike gave me this advice, I feel like my time at the gym has been more impactful.
Get Sam and his gallon of chocolate milk on the channel and show him the way!
Don't forget the 6-pack box of Krispy Kremes along with that LOL
Half gallon
He’ll be on this grind in a few years. Young gifted dudes always try carving their own path but it catches up to ya.
Nobody would wanna see that 😂
Sam?
I started training like this about 2 months ago thanks to your incredibly good advice and have noticed incredible gains. I had to drop my ego and lower the weight but I have never been bigger or stronger
ABSOLUTELY 💯!!!... I'm a Martial Artist and I've trained by fighting the eccentric for years now and TONS of strength gains😊
The most real “But it’s okay!😏” I’ve ever seen lmao
I was wondering why leg extensions seemed to not do much for me then I realized I was absolutely speedrunning the eccentric
This man gets it.
Exactly true, control, control, control is going to generate best results for beginner and intermediate weight training. I can't speak to advanced training . . . as then sometimes the 'rules' don't seem to matter as much.
YES people don't know how to train, everyone can bounce weight up and down..do it SLOW and really train for hypertrophy
I think what's most important from this is that doing it fast works, but it can lead to injury. The reason is that you aren't training your tendons as much when performing a fast eccentric motion. Therefore, if done slower, it will help promote stronger tendon growth, allowing your concentric motions to become stronger without hurting yourself.
Just started training like this last week. Man I haven't been this sore in a long time. There is definitely a big benefit here. It will be interesting to see what it does to me in a few weeks.
That attitude changed my gym experience forever , I am surprised how I never got injured throughout all those years of lifting too much, without full control of motion
Great video mr feather
Gracias!
Getting your mind around doing less weight or reps is the hardest part but the concept absolutely works.
Feels brutal for fast twitch dominant guys. It's a humbling experience but the gains are unmatched. My dilemma while lifting like this, is that the reps increase until I add more weight, but the weight also keeps increasing so knowing when to deload is confusing when your body isn't screaming for a break yet. Progress is addictive.
W Playing with tempo is PAINFUL. But helps so much with mind muscle connection
Just started doing this, and its so taxing ...shows how much more it can change the same exercises thus more gains 💪
Less reps is not okay. Sometimes less is more, but sometimes more is more. It's not the speed of the reps that matter, it's the control you have of the rep. The control is what is important, and going slow forces you to control it, but if you can go a little bit faster under control and get more reps, that's what you want.
Less reps = more efficiency = less time I have to waste = absolute win in my book.
As Louie F said(but in a different but similar way); "Make it harder!"
Very good teacher 👏
Have this convo with clients everyday. Thanks Jared!!!
Of course! Glad it provides value!
It is ALL about forceful contactions under muscular control. If you keep that principle in mind and tension throughout each rep, training is a cakewalk.
As someone who researches eccentric contractions, it totally transformed the way I exercise. The most beneficial part of the rep is the lowering due to the high force/stress the fibers experience while lengthening.
What degrees do you have and what kind of research do you do?
@@dave4148 He is 100% Right .I am a 53 year young Bodybuilder and personal trainer. Enough credentials for you‽
Slow, controlled eccentrics with decent weight > lifting massive weight without controlling eccentrics. Most dudes look the same for a reason.
I started doing this about 2 months ago and the amount of amazing people in my gym that have jumped to help ‘spot’ has been amazing! Problem is, now when I can’t get it up I get stuck and it takes about 10 seconds before anyone reacts to me dying😂
Fast but controlled cocentric
Isometric hold at the end
Slowly milk the eccentric
Rest a bit while letting the weight stretch out your muscle(helps to flex out your antagonistic muscle)
Repeat
Is that right?
the gains I made with lowering weight and focusing a deep stretch and lowering tempo on eccentric is nuts
Looooove doing this with seated rows with chest assist, that stretch in the eccentric makes it feel like I'm ripping my back 😂
For some lifts, I like a quick turn around at the end of the concentric phase but still slow movement but no pause "at the top". Biceps. for me, are a good one for these, I feel them burn much more when I don't "rest" at the top.
Essentially don’t use momentum, slow and controlled transitions
Finally a coach that has it right! I see so much BS at the gym like bouncing deadlifts. DEAD… LIFTS 🤦🏻♂️
Wait you mean you're not supposed to complete that lift from a dead stop? 😮
Touch n go can be a perfectly fine thing to do, depends on your goals. Stop focusing so much on others at the gym dude
@@dave4148 touch and go is not the same as bouncing
Bouncing deadlifts is a valid advanced lifting technique when done properly.
@@ricottalaw beta
Balls
Cock
👍
Incidentally, a recent study outta Harvard showed that lowering weight builds better than the lifting.
Mike Mentzer. That's allí you need.
I hear imagine Dr Mike standing behind me going SLOW! SLOW! SLOW! HARDERIMEAN SLOW!
thanks for the knowledge guys you have changed the way i train
Less reps, more growth more strength. Get it.
I see more swinging at the gym, than I do at a monkey park. Some people a real dumbbells.
there's a certain amount of pride I (and I'd imagine others here) take in making light weight suck as much as possible. Not like I'm as ripped as either of these guys, but that's just because I'm lazy and my diet is trash, this way of lifting is the way lol
Its childish, but still fun to work in with someone doing jerky low reps and do an 80 second+ set of super slow reps with the same weight
I exclusively lift starting from a contracted isometric hold into a slow eccentric. I don't even do concentric anymore
Preach it!!!
I want his shirt!! ❤
If we're just talking half second eccentric, slight pause, explosive concentric then fine, i agree. But having an exaggerated eccentric is fucking stupid, no evidence shows that correlates with increased muscle growth. You build muscle by moving weight fast on the concentric, specifically fast twitch which is the biggest muscle fiber and most important for athletic performance. Just do a controlled natural ecentric with a tiny pause to get rid of any momentum if you have a wippy bar and explode up.
should you do this for every weight resistance workout for maximum hypertrophy or is it supposed to only be limited to a select few?
Which is better for hypertrophy when doing this method, less reps or less weight? I dropped my weight on everything since starting this and still try to keep it at 10 reps for everything (i did 10 reps before but with higher weight). If anyone has an answer it would be much appreciated
But that Schoenfeld et al. meta analysis from 2016 says that ideally your rep speed is 2 seconds, 1 concentric and 1 eccentric while controlling the descent not letting it fall down. Slowing reps too much is detrimental to hypertrophy e.g. 10+ seconds compared to 2 seconds. Is there some new study I om oblivious too. Genuinely curious, love the RP app and coaches!
This guy beat the syndrome
There is nobody at my gym that does this.
Show them the way the truth and the light
Should you apply this to all lifts for hypertrophy?
Jared at the barber: just leave a little down the middle.
Okay, Iam doing that on every leg exercise for the past couple of months, and my nervous system is dead, it gives more systematic fatique I think. We all know by now that slow eccentric puts more tension on the muscle and more growth but we cant do that type of training constantly, correct me if Iam wrong. So, my question is, for how many weeks can we do it in one mesocycle , or can we do it the whole mesocycle, and then one mesocycle with normal tempo? I need the answer honestly, i dont know what to do.
Bruh in the red got downs
Am I losing anything by doing a slow concentric as well?
Only explosiveness and maxing out your strength but if you progressively overload you’ll still get stronger. Only do fast concentric for training explosiveness and power/strength
Research? I'm interested
"Fewer"
Should we let our back round on that stretch?
I always try to let my shoulders come forward for the stretch while still maintaining a neutral spine, but in this video, he is letting his back round to try and get the most stretch.
yeah probably. mike said before (in the rows video I think) that letting your shoulders hang all the way down is best to get a big stretch
@@jdally9872didn't he still keep a neutral spine tho? Either way I'm not adding spine movement to this much weight for 2% more stretch lol
That's how I do alot of my reps and my boys always got something to say 😂 they too busy trying to show off lol
Yes very true need to slow down do lights wight
Why not milk the concentric too? Genuine question
No thank you in bench slow down but explode up .. specially when is heavy now once you do your heavy set drop the weight and take it slow .. I get what he is saying but is kind of miss leading if I train for strength and heavy that doesn’t work so be specific not everyone is training for same things.. so yeah body builder power lifter 2 different things
The older I get, the more I find myself doing these things (the good things mentioned).
Facts 😊
This is good advice generally. However, especially for rows that were being demonstrated, a lengthened partial performed without a pause at the "top" of the concentric seems to be just as effective. More controlled reps can be achieved while still performing a slow eccentric and stretch at the bottom of the rep.
Seems to be as effective, according to who? You? I’d rather listen to the guy without a pencil neck for bodybuilding advice
@@dave4148 According to the body of evidence presented to us in the scientific literature. Check out the latest article in the latest issue of MASS by Dr. Zourdos on this issue of the the speed of concentric and eccentric reps. As for lengthened partials take a look at the meta-analysis by soon to be Dr. Milo Wolf. Plus that profile picture is about 10 years old before I really started training haha. Don't take my word for it. Obviously multiple rep tempos are effective.
Okay professor
@@michelrood2966 hey use whatever knowledge you can to improve your training. Of course, your mileage may vary, experiment and see what works in your context in the real world. I wish you all the best in your lifting journey.
An added bonus of pausing at the top of the concentric before the eccentric starts would be the ability to squeeze the muscle in that fully contracted position for a second pause before starting the eccentric, I find in my own experience the muscle feels more pumped performing reps in this manner
Can you show this to Dr. Mike.😂
Drop the weight back. Do the reps properly. Make the gains!
No
What did you ask for at the barbers
Control
Sensible tips.
So is lifting for performance the worst way to build muscle? Also, is there a percentage difference between both kinds of lifting technique?
i don't know a single powerlifting competition where bouncing is allowed.
@@kannix386 I like to pause at the bottom of a squat, but I also like the effect on my whole body when I can use more weight and not do the move like I'm in a controlled lab setting.
Also, what's the effective difference between the 2? I know I fall into the trap of thinking that lifting the way that's the most engaging to me isn't doing anything, and that's something that I think allot of people get wrong
Tom platz squatted explosively
I guess. But if you increase performance you also increase the mechanical tension, which is also a driver of hypertrophy. Nothing is black and white.
@GotFaculty dr mike has a video on why you shouldn't put much trust on huge guys/genetic elites. You should check it out!
Whole rep shouldn't be longer than like 8 seconds tho. There's such a thing as TOO slow.
But it's okay...
Jacked Magnus Carlsen
But I can't lift as much weight doing that 😂
Since I could never make fun of his hair in person, I will do it here. That is a silly haircut and it doesn't look good. That is all.
At least you provided the caveat
Sometimes less is more
I've always heard that it's bad to "lock out" your knees and elbows at the top of reps, is that just gym-bro bullshit?
Question: Couldn’t you technically get more gains overall if you did reps slower and build your strength/hypertrophy gains up from there?
Why does everyone always mispronounce the word eccentric?
eccentric and eccentric are pronounced differently. I'm an eccentric guy who likes to perform slow eccentrics .... see =P
You go to a gym you see nobody lifting like this basically.
What the HELL is that haircut bro
Please provide scientific data to support your claims
Do it on my warmups perfectly
Fast up, little pause 4 second down
But then it takes so long, almost gets boring
Later sets, working sets, keep the pause but do same speed up as down
So you're saying not to do it because you find it boring? That doesn't mean it wouldn't still be better if you did it, and anyway other people won't necessarily find it boring, as it is in my case and other people's.
It’s actually a lot more fun than moving the weights fast like a lunatic
Have to ask why bother going that slow on a warmup? You don’t need time under tension with 80% of your working weight. True??
I know it's better to go slower that's also why I do do in on my warmups
My working sets move slower so same speed up as down I still control the weight
Just don't overly milk out every rep
And im just a pussy, don't want to be in pain for over a minute
@@Xplora213
Do it on warmups to fully lock in my path of movement, like the position of the leg extension and curl machines in my gym are a bit finicky
And do feel like the muscle gets activated better slower, activate on warmups full fire on working sets
😅 always hate when people drop the weight that is like screaming look at me I'm weak and need from you all the attention my parents never game me
There’s a sign poster in our gym above the deadlift area and weights rack that goes, “Don’t drop it like it’s hot” 😂
Yeah it’s why I love planet fitness, any person focused on strength is outa there! Suckers! Let me get toned in peace meatheads ✌️ Plus the free donuts
It's only acceptable if doing snatch or clean & jerk (with bumpers, of course).
Oog
First
"But it's ok." 🤦
It's okay because it's a higher SFR (Stimulus to Fatigue Ratio) so you'll have to deload less often (less plateaux), recover faster from session to session (which if you recover too quickly then you can add sets), less injury risk, etc...
Absolutely it’s okay. Reps themselves don’t equal muscle gains. Junk reps vs clean reps
@@ridhabenammar715 I understand.
But let's see that technique work when you want to do your most weight on bench press going for 5-6reps. Let me know.
growing muscle isn't about "loading up the bench and going for 5 brother". We're here training muscles...not movements.
@@alickdjam378
@@JAREDFEATHERRP I understand, but I mentioned going for a person best on bench press for 5 reps and keeping that form. More than likely you will only be able to do a single rep as apposed to 5. I choose 5.
Stay strong💪
Hard to take anything you say seriously when you're on so much gear.
Are you under the impression that he would be as big as he is with just gear and not knowing how to train?
Do you know who the person in the video is speaking? That’s Natural pro turned IFBB pro Jared Feather. He’s VERY open about his PED use that he just started a few years ago when he stepped away from natty shows.
Education / Credentials
M.S. in Exercise Physiology, UCM (Univ of Central Missouri)
Bachelor’s of Science in Exercise Science, UCM (Univ of Central Missouri)
Sports Nutrition minor
Graduate Assistant for UCM (Univ of Central Missouri)
Competitive History
IFBB Pro (1st place Classic Physique at NPC Nationals)
10 years of competitive bodybuilding experience
FORMER IPE and NFF Professional Bodybuilder
Dude, I am natural and this type of advice from this channel has helped me tremendously. Stop trying to excuse your poor technique and protecting your ego.
I was saying the same thing as a natural 4 years ago when I had a 10 year natural bodybuilding career. You should take our CREDENTIALS seriously..... I'm also not on "so much gear" you have no idea how much I run nor would you have ANY context on how much a lot is if I told you. You don't have to listen to anyone says for whatever bogus excuse you'd like to give.
you think he does a cycle and gets massive? it takes years and years of consistent training
Overthinking overthinking overthinking
I'm sure your physique is astronomically superb...
"helping people grow muscle, helping people grow muscle, helping people reduce injuries".... shhhhhh
@@JAREDFEATHERRP don't have time to argue
We all know howww to train we just know it’s harder lol