5 Techniques to Speed Up Muscle Growth!

[@GravityTransformation]

References 1. The benefit of overloading the eccentric is that muscles can generally produce about 20 to 60% more force during eccentric compared to concentric contractions of the same movement. journals.lww.com/nsca-jscr/Abstract/2007/02000/MAXIMAL_ECCENTRIC_AND_CONCENTRIC_STRENGTH.7.aspx journals.lww.com/nsca-jscr/Fulltext/2015/04000/Comparison_of_Concentric_and_Eccentric_Bench_Press.23.aspx 2. During eccentric contractions, a component of the muscle called titin produces passive elastic force due to its stiffness www.sciencedirect.com/science/article/pii/S2095254618300462 3. While this is passive force production, it leads to biomechanical tension on muscle fibers, which is why it contributes to muscle growth. www.ncbi.nlm.nih.gov/pmc/articles/PMC6300359/ 4. Studies show that training with machines that have eccentric overloading produce more muscle growth than training with regular, consistent-resistance machines. pubmed.ncbi.nlm.nih.gov/19937450/ pubmed.ncbi.nlm.nih.gov/15329060/ www.sciencedirect.com/science/article/pii/S1440244019300015 5. In a study published in The Journal of Strength and Conditioning Research, researchers found that cluster sets were superior to straight sets for developing strength and power. journals.lww.com/nsca-jscr/Fulltext/2013/11000/Greater_Gains_in_Strength_and_Power_With_Intraset.26.aspx 6. “Results indicate that hypertrophy training with ISR produces greater gains in strength and power, with similar gains in lean mass.” journals.lww.com/nsca-jscr/Fulltext/2013/11000/Greater_Gains_in_Strength_and_Power_With_Intraset.26.aspx 7. In a study comparing 3-5 sets of 10 reps performed either with or without a 30-second break halfway through the set, researchers found that the traditional protocol resulted in more strength and muscle development. pubmed.ncbi.nlm.nih.gov/15947720/ 8. Performing a whole-body workout with staggered sets increases work capacity compared to doing straight sets. pubmed.ncbi.nlm.nih.gov/31113178/ 9. Doing rows before bench throws increases power output pubmed.ncbi.nlm.nih.gov/15705035/ 10. Doing rows immediately after the bench press improves performance in both exercises. pubmed.ncbi.nlm.nih.gov/28933712/ 11. “I wonder if purposefully constricting blood flow could artificially replicate the physiological conditions of hard training. If this were true, could benefits be realized by only lifting no loads or only light loads instead of heavy weights?” 12. A 2017 systematic review and meta-analysis published in the journal Sports Medicine found that using blood flow restriction training with intensities as low as 20% of your one-repetition maximum can produce similar muscle growth as heavy strength training link.springer.com/article/10.1007/s40279-017-0795-y?wt_mc=alerts.TOCjournals 13. “Specifically, low-load resistance training (20-50% 1RM) associated with blood-flow restriction (BFR-RT) has been demonstrated to be effective in promoting increases in muscle strength and mass in different populations, from athletes to severely diseased individuals [6-9].” pubmed.ncbi.nlm.nih.gov/29043659/ 14. The reduced intensity required in Bfr training will place much less strain on your tendons and ligaments, making it a much less strenuous training method for your joints, as shown by a 2016 paper published in the Journal of Applied Biomechanics. pubmed.ncbi.nlm.nih.gov/16871002/ 15. It doesn't matter whether you keep the wraps on or take them off between sets. you'll experience the same amount of muscle activation, muscle damage, muscle growth, and strength development. shapeamerica.tandfonline.com/doi/abs/10.1080/02640414.2017.1283430#.X-T0YdhKjic 16. For maximum muscle growth, it's advised to use at a weight that represents at least 30% of your 1RM. europepmc.org/article/med/20360434 17. Data indicates that this training method is very safe for your muscles and cardiovascular system. onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0838.2010.01290.x 18. That's especially true for strong trainees with a decent amount of gym experience under the belt, as shown by a systematic review and meta-analysis published in the journal Sports Medicine. link.springer.com/article/10.1007/s40279-015-0415-7 19. "A larger PAP effect is observed among stronger individuals and those with more experience in resistance training." link.springer.com/article/10.1007/s40279-015-0415-7

[@VAIBHAVVASUDEV]

Brother I'm 16 any special tip

[@pasmith4668]

Is there any benefit of pre exhausting supporting muscles before training target muscles? For example pre exhausting shoulders and triceps before doing chest press so your chest has to do all the work.

[@bodybuildhistory5004]

EZ Eccentric overload- Max covered two limbs then one in the video but there is another easy way to do this that keeps the other limb partially involved that is in some ways better. 1.Concentric rep starts with 2 hands, goes eccentric with 1 hand holding all or most of the load. It is often simpler to do a concentric rep 50-50 with 2 hands (or legs) then do the eccentric 80-20 or 90-10 (or any fraction) mostly one handed or one legged instead of 50-50 concentric on each limb then 100% eccentric on one limb. The lighter limb is more of a spotting function than a lifting function at lighter loads, but can immediately help as the heavy load limb goes to failure. I use this with cables or machines a lot. You can alternate which hand (or leg) gets the negative heavier or mix it up any way you choose during a set or on different sets. This allows a much wider amount of eccentric and concentric variability than 50% or 100% as in the video. So like in the video if the lifter had done it Max's way leg extensions up with both limbs then down with one leg until failure then assisted with the other leg on the eccentric lowering he could have squeezed out more reps to a later failure. (You can do this with free weights but it is more difficult also watch out for tendon overload though stop if you get pain.) 2. You can also do this in reverse...go heavy with one hand(or leg) on the concentric and 50-50 (or whatever) on the eccentric. I prefer to mix it up and do some reps normally with both limbs then in the same set all the concentric on one arm or leg. Then the other. This means anytime in the set I can up to double the load on one limb by reducing the load on the other limb any time during the set! Usually the limb that gets the heavy concentric gets the heavy eccentric for me. Remember the eccentric can vary as well. So curl 50lbs on a machine curl two-handed for 6 reps then go mostly one handed. Let one arm take most of the load for a while then less back to 50 50 then let the other arm be dominant etc. This is a lot like running the rack or strip sets without pausing during the set. Remember : You can choose which limb gets how much heavy work on the concentric and which limb gets how much heavy work eccentric on any rep with this technique So mix it up and keep breathing hard and loud. I suggest slower on the eccentrics as well. I use this with- Leg Extensions and Curls , cable Tricep Presses machine Bicep Curls machine Bench Press Cable Lat pulldowns Cable rows, machine Rows Seated Leg Press Standing Calf Raises & many more

[@SPVKHKH]

QQ

[@akhtar7574]

I think that restricting blood flow may damage your joints.

[@saurabhdahibhate7534]

“DONT STOP WHEN YOU ARE TIRED, STOP WHEN YOU ARE DONE” ~Jonny Sins (2018)

[@icyiyes4846]

This made me laugh SOO hard

[@kaloyanshalamanov2434]

,,DONT STOP WHEN YOUR DONE,DONT STOP _ME (2021)

[@draydray7802]

Lmao this literally made my day.... word tuh my motha lmaooo

[@Zeref_edits]

😂

[@LasTCursE69]

"DON'T STOP WHEN YOU ARE TIRED, STOP WHEN YOU NO LONGER HEAR POLICE SIRENS" - Black People

[@mansakasim6877]

1 full range of motion and muscle extension . 2 cluster sets , 2x rep than rest, Also set rest 3 pap training set 4 blood flow resistance 5 double training parts

[@rtrd5681]

Ty

[@myselfown9376]

Thank you bro

[@toiipoler7967]

Thanks bro for summary I needed it to take notes

[@angelguzman9858]

Should’ve added time stamps but thanks💯💯

[@rogmes1380]

@9:43 5 Stagged Set

[@jadmoubayed2055]

One of the best information channels I’ve ever watched keep it up 💪🏼💪🏼❤️

[@a.m7874]

Sory to tell you but he been talking bs at times

[@pamdurscija]

@@a.m7874 examples?

[@tenshi9313]

@@pamdurscija thumbnail

[@Truntio]

"I just start counting, when it´s start hurting." Mohammed Ali

[@MK-vh4jq]

Muhammad Ali

[@timmysummer7464]

Thats why he wasn't big

[@oscarponsonby4661]

@@timmysummer7464 he wasn't a bodybuilder if he spent the time in the gym he did in a ring he probably woulda been alot bigger

[@TheAnalyticalObservers]

"I've spent the last 45 years of my life, in mental decline". -Muhammad Ali

[@allstarmark12345]

LOL

[@buren86]

I like that your suggestions and recommendations are always backed up with research and scientific data. Keep them comin', learn something new every time.

[@SimonOShahan]

Coincidentally while you were posting this video I was having my very first Kaatsu session. In my japanese gym it is done with the supervision of a certified instructor. It is bloody amazing. After 20 minutes with very light weights my arms feel like a normal 45 minute session IF I work till failure. I play to try it once a week for a month to supplement my normal routine. Thanks for posting.

[@genericname34]

This channel has been one of the only things standing between me and Quarantine Weight

[@avocadorable9042]

Wdym

[@genericname34]

@@avocadorable9042 ...what do you mean

[@ronniebakeman7165]

This is seriously the most informative channel on KZbin for lifting. I love these videos! Keep up the great work!

[@jimstates321]

The "1-6" technique works for sure. I found that out by accident doing weighted Pullups. I can do a good bit more Pullups after a few weighted sets than before.

[@Ham_on_Rye]

This was absolutely brilliant! Someone finally came out and just gave the full recipe. I’m 43 and getting back into shape and have watched dozens of vids on weight lifting - I’ve found some good stuff, but in piece mail. Thank you for putting it all together!

[@Deuzmaximus]

I use staggered sets for 2 years now as my main workout method, but one minute of rest is waaay too short, since a muscle group recuperates optimally after a 'staggering' amount of time up to 5min. Take into account that training the second opposite muscle group (or one that does not interfere with the strengtht of the first set) takes around 1 min to complete, you best aim for 3 to 4min of rest (depending on the size of the trained muscle groups) which gives me the best results for both strength and hypertrophy in my 15 years of workout experience.

[@thebutcher5032]

So can you give an example of your workout? How many days per week and body parts?

[@thetruthsodealwithit2803]

But I find 60 Seconds for perfect For Arms. It’s Different for everyone if you Can’t see that then you No Fxxk all

[@BJETNT]

@@thetruthsodealwithit2803 if you're trying to build muscle you're trying to apply the maximum amount of overload to the muscle you can in a given time. One minute's rest between sets literally does not allow you to do that because you do not have the ATP to have the muscle taken to absolute failure again. This is not my opinion this is fact. It's a small muscle so it recuperates fast without a burn but when I first started I started using limited rest periods cuz that's what the local idiot recommended at the gym and it held me back for years on every exercise you're trying to do to get bigger and the best results the maximum and best time you should wait is 3 to 5 minutes for your better ATP regeneration. You'll get a good pump doing with which what you're doing but you're not going to get the best muscle size and that's just the fact. When you wake that extra time you're able to perform a higher amount of work which will equals more damage and more hypertrophy is as simple as that! The biggest problem with most people have though is they don't do the reps the slower speed you need at least 40 to 60 seconds under tension for maximum growth and most people don't do that those people really do a 20 second set! If you like the Lord rest. Super set bicep and tricep. Still wait like 4 minutes between each set but you'll be impressed the amount of weight you're able to use and you will see a difference in 2 weeks of the weeks you're able to use and the size if you're doing everything else correctly I put this to the test over a thousand times. When you rest too short of a period for your muscle to optimally recuperate you turn weight training into cardio and that's not what you're there to do. Try doing a set of squats with a minutes rest in between each set and do your best. That's an exaggerated attempt at what I'm talking about cuz you will not be able to even use half the amount of weight that you're able to use if you wait longer and the normal 4 minutes. It's the exact same way with your biceps and triceps they are not an alien muscle group. They regenerate and work the exact same way your legs do. When I put the science to the test and actually started waiting longer time my arms went from 17 to 20 in under 2 years. With doing less work that I was doing before! I honestly wasted a lot of time in school but I can say that it did teach me this it taught me the basics on how to think and to apply on the scientific method so I could tell what was BS and what was not and that was the reason I was able to build a great physique natural and when a state show without ever doing any drugs in my life and make my living in what I do. It's too bad there's not a course we can take to go teach us all this crap that really should be. Every question here has already been definitively answered over 20 years ago in some cases 40. Every question here has been debated there is no reason to debate because we already know the answer. The optimal rest. For muscle growth has been known for a long time and it is literally about 4 minutes! Some muscles are a little different than that by a few seconds but that's it! And if you're able to you move more weight for a longer period of time you will cause more growth because you cause more damage. If you rest less you move so you get less or no growth! I hope you know I'm not trying to be mean or a jerk you're busting your ass probably in the gym I want you to get the best results possible. You wouldn't believe the work I put into all this and it breaks my heart just so it see people still wasting their time when we already know all this. And that's a natural athlete it takes a while to see results from changes in your training so it's hard to evaluate what's working and what's not!! All these questions have already been solved efficiently and permanently but there are still millions of people around wasting their time doing less efficient than they should. Try a superset between dumbbell incline curls and incline skull crushers with an easy curl bar. You'll get an unbelievable pump and you'll be able to use a little more muscle because of the pump and it makes you feel stronger. And it'll make it seem like you're not waiting so long in between sets! It's pretty simple when you think about it an arm that is moving only a 20 lb dumbbell it's not going to need as big or strong as a arm able to move a 50 lb db! I've seen a lot of these guys screw over clients and people because they didn't build proper rest periods to tell them or they tell them to do too much cardio and it eats their muscle. I don't even know why people trying to build muscle do cardio because if you are doing the proper exercise and it's really not necessary and when you're trying to die down it really kills muscle growth cardio and weight training have two different enzymatic responses and they counteract each other and when you do them both together you get less than 25% of the response than you would if you separate them by only 6 hours. This is life changing information in the fitness industry in 99% of the people don't know it and we've known it for 20 years!! If you're a natural athlete never combined cardio and weight training in the same workout. I've been able to take people that didn't put on muscle at all and thought they were incapable of or have not put on muscle in years and in one year correcting all these things some of them were able to put on 20 pounds because they eliminated all the things that were burning off or stopping them from getting muscle and we're talking natural not steroids!! I will not train male bodybuilders on steroids because they never tell you what they're actually taking and when they lose they just want somebody to blame. And none of them never tell you all of what they're doing girls don't have that problem and they always pay on time!! A guy was yelling at me because his legs weren't growing and I found out he was hitting legs two different times in a week aside from what I was telling him that he was yelling at me about it! We ended up getting into a fist fight because he was so stupid about it and got in my face when it was all his fault that he didn't listen to me. I broke his nose and dropped him as a client after he attacked me!! He was the one that was stupid and he tried to cost me my clients in reputation by yelling like that! Anyway I'm sorry I'm talking so much I just want to help and you seem like that's what you're trying to do too so I'm trying to make my 35 years of experience help somebody that's worth it

[@paysour3]

You are doing an excellent job of presenting the latest research. 40 years ago when I started in the health and fitness industry after I had devoted myself to getting a medical degree. Then I realized the patient's I was seeing were all suffering from premature illness brought on by sedentary lifestyles. I tailored make my suggestions and workouts based off an intricate knowledge of anatomy and physiology. This trial and few errors was built on being safe and not jumping on the latest bandwagon when it came to fitness and weight-loss. The only one I was wrong about was creatine. All the other supplements were carbohydrates and proteins. I was very leery of something that is so intimate to the ATP cycle. I take creatine now and have noticed a dramatic improvement in my strength and physique. A lot of research has been done since those days and I'm proud of your presentation of the material. Putting a lot of your suggestions to work. I'm 66 years old and I'm still turning heads.

[@SNSherbals]

I recommen this channel to everyone coz this is the only channel thats give u helpful tips that anyone can add to there workout plan ...

[@imrickjamesbiitch69]

Just wanted to take a moment and thank you for your content. Been watching your channel for a year and made incredible gains 💪🏾 I would not have made without you brother 🔥🔥🔥🙌🏾🙏🏾

[@Kevin-be8nj]

Exactly the same, bro! Grats on your gainz 💪🏻

[@rankdowngamer]

This guys seems a very hard working man...i can understand the efforts he put in his every vedio 👍 apart from his daily workouts 💪 you are amazing bro 👏

[@pawanrathod9413]

Bro who is your editor I'm sure he is from India or just obsessed with Indian movies 😂😂🇮🇳🇮🇳🇮🇳but it is lit😎 Ram Charan♥️♥️♥️

[@pawarnihal]

He gets many views from India so he adds Indians.

[@prajwalkrishna3266]

Just saw him at 0:14 and was about to comment the same. RC❤️

[@amaanbabuji5837]

Really i was also thinking about it

[@rajdebnath9681]

Sonu sood bhi th

[@abhaypratapsingh964]

Sonu sood too😂

[@Dakok.himself]

"You don't need rocket science to build muscle" - who said this?

[@cei2513]

You need rocket science to build a rocket not muscle.

[@DiskoKDiskoL]

Isaac Newton

[@Akshaysharma-ef9mm]

David goggins

[@tiinymiia3341]

Jim Carrey

[@icyiyes4846]

Shlatt

[@brookss2141]

I must be lucky because I gain at least 0 pounds of muscle every month.

[@nitheeshbp8021]

Congrats on your muscle growth😁

[@Watch470]

You must be an advanced lifter, amazing 😆

[@justinsane1909]

Haha i feel like depending on height after 7-15ish lbs our frames can only grow so much naturally 🤷🏾‍♂️

[@conqueror0407]

😂🤔🤔🤔😂

[@theodumont7728]

Woow you gotta be a buff dude🤣🤣🤣🤣

[@kirktaylor2368]

Interesting methods, will try something something in near future, this channel is great, like it a lot!

[@jamesng9884]

Thanks very much again for these info! I’m grateful, please!

[@bluntfitnessandhealth]

Blood flow restriction is a great technique, if done properly. Especially useful if you’re recovering from an injury 💪😁

[@user-sr3tj5gn8y]

This seems like a great way to destroy your circulatory system

[@thakraken6995]

@@user-sr3tj5gn8y I haven't seen any studies suggesting it does.

[@thakraken6995]

@fuzzy Moon King sources for what? I haven't made any assertions

[@botzaca0023]

Does that help to get More veins too?

[@qp12qp]

From the thumbnail I thought it was compression. Since compressing your muscles as part of the exercise is widely considered beneficial (eg when you reach the upper position with the dumbbell curls and you continue to press in order to compress your biceps for a second, not to mention the compression shirts), why not think of this as compression and put the elastic band around the center of the muscle instead of around the vein? I'd bet that it would be more beneficial and more safe too.

[@tjjonkify]

Step 1: Use Tren and super sustanol Step 2: Use multiple sarms like Mk677 and ostarine Step 3: Use extra peptides for Muscle growth Step 4: Use growth hormone and insuline Step 5: Double the dosis =]

[@badcoyote2118]

MK677 is not a sarm

[@tjjonkify]

@@badcoyote2118 you are right but they sell it as a sarm 😅

[@marekjanik9962]

Without a test base all of this is useless

[@danieltemple5628]

Max great video. It is important for people to know the difference between occlusion training and blood flow restriction training. BFR does not completely occlude the vessels and therefore presents low risk. Using wraps or elastic bands tend to have a tourniquet effect and can easily occlude vessels leading to risk of blood clots. I am not trying to support a particular brand but this is why I like B Strong straps because they are designed to allow blood flow at 450-500 mm Hg. For most people if you use a regular strap you will get complete occlusion at > 120 mm Hg.

[@renealavarez9969]

Always great and informative info. Thanks again buddy for sharing your knowledge. Appreciate it.

[@facelesspoet1]

New to this channel... getting back into getting fit! This gave me new angles to look at in rebuilding this body! Thanks for the health edu!!! Looking forward in learning more!

[@minulmirdha1305]

I love the small anime and movie clips in between! They make the video a lot more interesting and less boring to watch!!!

[@muralist_]

Eccentric overloading is mostly what H.I.T. (High Intensity Training) is also about. Using all 3 states of the muscle is then the approach: contraction, static (contracted) and release. All of them slowly and under constant tension. Very heavy and hard on your muscles and joints indeed; takes at least twice as much time to recover (sometimes up to 6-7 days), but has a massive impact on your growth and strength.

[@czxxclzxx3754]

Quality and content of your video is really elevating.... Keep going bro God bless

[@helmyadnanzainalabidin6070]

One of the best video I’ve ever watched. Thanks for such informative video !

[@calamcouzens4470]

Really recommend looking into pause reps stopping halfway through for ten secs to hit all those muscle fibres that never get touched

[@jimtoomey9522]

You have been taught wrong. Do not stop or rest because then you start up again you are only accessing superficial muscles. Go for one brutally slow set to failure to deeply tax all of the slow and fast twitch fibers. Resting ruins the deep fatigue you should be going for. Resting is for pussies.

[@calamcouzens4470]

@@jimtoomey9522 it’s not resting it’s stoping halfway on the rep and holding for ten seconds finish the rep after that bet you will feel it 😂

[@lThellRockl]

really informative bro. thanks so much

[@martinross9093]

10:02 “Hamstrings” 🤨 you sure about that?

[@asecurity8988]

thank you dude enjoy your day

[@john1802]

Brilliant channel. I love your content so much

[@Ficktao]

Not only do you offer great information and knowledge, but you are presenting it very well and beautifully! May I ask what kind of software and tools you use to make your video's and illustrations?

[@waqarmk007]

Thanks for making this channel. ❣

[@UltraRudeBwoy]

Every time I watch a new video you got me tempted to switch up my routine 😩 I love the information but this is a lot

[@halimjohnson3042]

Thank you for the information

[@hange8301]

Thank you sergio ramax

[@rushabhghule225]

0:59 sonu sood indian actor💯🔥

[@pralaydas1521]

😅😅doing bicep curls

[@AvexXZZ]

Oh... reallly??? Omg i dont really care

[@okamiamaterasu7374]

Thank you very much! Very informative quality content 🙏💪💝

[@davidlefebvre6988]

I6 yrs ago i ripped my ab muscles, which is known as an injury most athletes canmot heal from. Well i couldnt lift more then 5 lbs of anything as my core was done... BFR bands got me from 5lbs to now 30, 50, 150 or more depending on the muscle. It took 6 yrs to heal my abs. Physio and constant care. Im 95% for abs and 150% for strenght. BFR bands saved my life in ways

[@chiangchengkooi9791]

About the Japanese man sitting experiencing numbing of his foot, it is not about blood less blood flow to his legs but the when the vertebrate disk pushing posteriorly and pressing on the spinal nerve that supply his legs.

[@shannonbillowsfitness]

Cluster sets and blood flow restriction are Definitely under appreciated

[@alikimatamua5301]

this is best explanation and helps,amazing

[@DY-mb2zu]

Very helpful thank you 🙋‍♂️

[@stanmaisey]

Can we think about how much time and editing goes into these videos? New subscriber right here

[@kurenai491]

Thks for the video ❤

[@mamaotua5725]

Question 🙋‍♂️.. seriously! What if i wrap only one side .. like just left hand or left side itself ? Will it makes a diff? Cause my right hand looks bigger then left?

[@BhusshnD]

Thank you bro

[@indigoshaheer7021]

Hey man, great techniques! I will try this for, something that sped up my muscle growth was paying attention to my always thought I was eating enough and was

[@mathikumar3204]

Very useful information,Thank you

[@richdude8150]

Level0: great meal and meal timing Level 1 : protein shakes Level 2: protein shakes +creatine Level 3: hate on steroid users while thinking how I would look if I take Level 4: secret take your first cycle ( injectible test E only ) I recommended against thinking this but if you do you should learn about pct and research everything after here

[@BlueFlame_l.o.g]

Great strategies! Very helpful Thank you!

[@ilbro7874]

This is actually a good channel I never hear about in the fitness community even though it's massive viewership. P90x is crying in fake weights

[@TheDhammaHub]

It's really a good idea to make the most out of the "newbie gains".

[@G0DSPAGH3T1]

Sad I only started training calves a year after I began working out 💔

[@akmguitar633]

To many people's surprise muscle growth is actually not a linear process. When first starting out it's not uncommon to pack on 2-3 pounds of muscle per month as a true beginner. Then as an intermediate lifter that number goes down to only 1-2 pounds of muscle per month. And finally, as an advanced lifter that's been training consistently and properly for years, you'll be lucky if you can gain anywhere from 0 to half a pound of muscle per month. The good news however is that regardless of what stage you at there are useful training techniques that you can use to help promote muscle growth, break through plateaus, and ultimately build muscle faster. And the first powerful technique that I want to start with is known as eccentric overloading. With eccentric overloading, you would make the eccentric or the muscle lengthening portion of the exercise which is usually when you're lowering the weight, you would purposely make that part of the exercise harder than the concentric portion which is when your muscle is shortening which usually happens when you're lifting the weight up. The benefit of eccentric overloading is that muscles can generally produce about 20 to 60 percent more force during the eccentric as opposed to the concentric portion of the contraction. (1) That's because, during eccentric contractions, a component of the muscle called titin activates and produces a passive elastic force due to its stiffness. (2) This leads to an increased amount of tension on the muscle fibers, which is how it contributes to muscle growth. (3) So to put it simply eccentric overloading allows you to reach higher levels of muscle activation than you would with traditional sets, leading to more muscle growth. And we see this playing out in studies that show that training with machines that have eccentric overloading produces more muscle growth than training with regular, consistent-resistance machines. (4) Now the problem with these machines is that they're rare in gyms because they're expensive. But the good news is that there are other options. For example, if you have a partner, you can select a weight that would normally be too challenging to rep out by yourself, and then lower the weight down as slowly as you can for the eccentric portion, and then as you get to the bottom have your partner fully help you all the way up. Then repeat by slowly lowering down again. Another option is to lift weights with two limbs and then lower with back down with one. This works very well on certain machines, like the leg extension, leg curl, calf raise, chest press, and overhead press. Keep in mind this won't work on unilateral equipment where each side moves independently, it will only work on machines where the left and the right sides are connected. Another way to incorporate eccentric overloading is to cheat during the concentric phase, to be able to overload the way back down. So an example of this would be to push press a barbell over your head by using momentum from your legs and then slowly lower the weight back down using only your arms, then repeat for reps. Now, it’s important to note that eccentric overloading is more taxing on your body than regular sets, so you will need more time to recover. That’s why you should only use this technique occasionally. Definitely do not use it on all or even most of your exercises because it could put too much stress on your body. Another advanced technique you can use is known as a cluster set. To do these you would rest between every rep or ever 'cluster' of reps instead of resting only between complete sets. For example, you would do two reps of deadlifts, then rest for ten seconds, do another two reps, then rest ten seconds, and finally do two more reps, after which you would rest for three to four minutes and repeat the cycle. So... many of you are probably wondering why you would choose to do cluster sets instead of simply doing all your reps in one shot? Well, this is because studies show that, cluster sets are actually better than straight sets for developing strength and power. (5) Researchers also found that you experience those benefits without compromising muscle growth(6). In other words, with cluster sets, you can build the same amount of muscle while gaining more strength and power. Cluster sets are so beneficial for strength and power because they lead to a higher total training volume. Since you're allowed to take short breaks in the middle of each of your sets, you should be able to squeeze out... To many people's surprise muscle growth is actually not a linear process. When first starting out it's not uncommon to pack on 2-3 pounds of muscle per month as a true beginner. Then as an intermediate lifter that number goes down to only 1-2 pounds of muscle per month. And finally, as an advanced lifter that's been training consistently and properly for years, you'll be lucky if you can gain anywhere from 0 to half a pound of muscle per month. The good news however is that regardless of what stage you at there are useful training techniques that you can use to help promote muscle growth, break through plateaus, and ultimately build muscle faster. And the first powerful technique that I want to start with is known as eccentric overloading. With eccentric overloading, you would make the eccentric or the muscle lengthening portion of the exercise which is usually when you're lowering the weight, you would purposely make that part of the exercise harder than the concentric portion which is when your muscle is shortening which usually happens when you're lifting the weight up. The benefit of eccentric overloading is that muscles can generally produce about 20 to 60 percent more force during the eccentric as opposed to the concentric portion of the contraction. (1) That's because, during eccentric contractions, a component of the muscle called titin activates and produces a passive elastic force due to its stiffness. (2) This leads to an increased amount of tension on the muscle fibers, which is how it contributes to muscle growth. (3) So to put it simply eccentric overloading allows you to reach higher levels of muscle activation than you would with traditional sets, leading to more muscle growth. And we see this playing out in studies that show that training with machines that have eccentric overloading produces more muscle growth than training with regular, consistent-resistance machines. (4) Now the problem with these machines is that they're rare in gyms because they're expensive. But the good news is that there are other options. For example, if you have a partner, you can select a weight that would normally be too challenging to rep out by yourself, and then lower the weight down as slowly as you can for the eccentric portion, and then as you get to the bottom have your partner fully help you all the way up. Then repeat by slowly lowering down again. Another option is to lift weights with two limbs and then lower with back down with one. This works very well on certain machines, like the leg extension, leg curl, calf raise, chest press, and overhead press. Keep in mind this won't work on unilateral equipment where each side moves independently, it will only work on machines where the left and the right sides are connected. Another way to incorporate eccentric overloading is to cheat during the concentric phase, to be able to overload the way back down. So an example of this would be to push press a barbell over your head by using momentum from your legs and then slowly lower the weight back down using only your arms, then repeat for reps. Now, it’s important to note that eccentric overloading is more taxing on your body than regular sets, so you will need more time to recover. That’s why you should only use this technique occasionally. Definitely do not use it on all or even most of your exercises because it could put too much stress on your body. Another advanced technique you can use is known as a cluster set. To do these you would rest between every rep or ever 'cluster' of reps instead of resting only between complete sets. For example, you would do two reps of deadlifts, then rest for ten seconds, do another two reps, then rest ten seconds, and finally do two more reps, after which you would rest for three to four minutes and repeat the cycle. So... many of you are probably wondering why you would choose to do cluster sets instead of simply doing all your reps in one shot? Well, this is because studies show that, cluster sets are actually better than straight sets for developing strength and power. (5) Researchers also found that you experience those benefits without compromising muscle growth(6). In other words, with cluster sets, you can build the same amount of muscle while gaining more strength and power. Cluster sets are so beneficial for strength and power because they lead to a higher total training volume. Since you're allowed to take short breaks in the middle of each of your sets, you should be able to squeeze out...

[@antics4293]

Man wrote a whole essay

[@akmguitar633]

@@antics4293 Yaa man

[@luvetholiva2981]

Very good explanation bro 👌well said

[@deokumarbelore9677]

Sir plz upload one video about your workout plan .Please sir please .I really request u

[@Christ777_]

Nice bro 😎 enjoy your videos, Ty!

[@danstafford5977]

Do you know what a staggered set is and for what purpose?

[@rajapusapati1]

Blood flow Restriction is really good for injured knees and other imbalances

[@cliveturner4980]

back in the day this was called negative reps ,nothing is new, back to basics the only way to go !!!!!!

[@matthewmclaughlin7472]

Awesome stuff as per usual. ❤️🙏

[@ΠετροςΛουλο]

I can’t wait coach Greg’s future vid about this one 🤣🤣

[@s0methin_-g807]

Agree on that one fam 😁😂

[@alvarogonzalez8810]

Yessir 😂

[@md.ahsanulhoque1955]

thank you that was helpful

[@michelalsoury7065]

Cool new information thanks man!!!

[@prabhatech6737]

Superb bro I really liked it so much

[@solaisaiah8298]

The stagger sets really work for me I use it in push up variations

[@PracticalWisdomPhilosophyDS]

Thank you

[@donnieji4825]

What if i want to grow my chest with blood flow restriction? Im thinking of putting the band right above my shoulder and under my chin. That sounds about right

[@fernandolozano1525]

thats so good it´s unreal it´s free! thank you man

[@AbhishekSinghabyexes13]

Nice and informative. Thanks.

[@joymvines9549]

Hey man!! Please upload videos based on dumbbells because my gym is quite basic that’s why is doesn’t have rod

[@ayden865]

I’ve been working out for 2 weeks and obviously I was sore. Now I’m not sore at all should I start bumping up my reps and sets?

[@santiagolopes9946]

Can u make videos about how to burn fat while focusing on force trainings (rugby, American football, etc.) ?

[@seananton6849]

What u refer to as staggered sets is more correctly called anatomical supersets

[@happysmurfette]

Ssso very informative w/great visuals and just enough time spent on explanation of 5-different techniques for muscle growth🏋️‍♀️🏅 I appreciate you GT🙌🙌🌪🔥

[@razabadass]

Thank you! Raza :)

[@johndykesdeelon3114]

What about using blood restriction while lifting heavier 8 - 12 reps

[@chinmayrishu1536]

This is best KZbin channel for getting bodybuilding tips and all🔥

[@fintanneville1859]

Can you tell me why you are giving advice on machines that you said in a previous video never to use?

[@akeelmanana8340]

Keep going bro🔥🔥

[@logwind]

#6: Train HARDER than LAST TIME. And buy my cookbook.

[@juansalazar6371]

I read that in a Gilbert Gottfried voice 😂

[@priscillabahaw5673]

What about friccken

[@oscarguevara5556]

Take my money 💰

[@goodmusl]

Going to try some banding today. I can seeing banding on the legs helps the legs and banding on the arms helps the arms, but does banding them help any other muscle group?

[@idealacademy9750]

Thank you very much sir love you

[@Life-xk6zy]

I really needed that !!

[@jimcheriyan1801]

Your videos are very helpful. They helped me in my transformation journey

[@VAIBHAVVASUDEV]

Brother I'm 16 any special tip for me

[@jimcheriyan1801]

@@VAIBHAVVASUDEV I am happy to see that u are starting bodybuilding from right now. The greatest advice I can give u to move on this path is to find your answer to "Why do u want to make your body strong?" Many of the people's answer are not that good hence they don't feel self motivated to workout and they give up immediately. Trust me, before finding my strong answer to the above question I have failed to continue more than 10 times, but now I'm focused.

[@jimcheriyan1801]

@@VAIBHAVVASUDEV secondly I would suggest you to watch videos of Anabolic Aliens and Peter Carvell for workouts. Search these names on KZbin. If u have a pair of dumbbells u can follow 30 day workout series by Anabolic Aliens

[@jimcheriyan1801]

@@VAIBHAVVASUDEV And Finally along with these follow the advice given by this channel ie Gravity Transformation. You can ask me if u need anymore guidance

[@VAIBHAVVASUDEV]

@@jimcheriyan1801 brother I'm having training of MMA i want to become ufc player

[@irtazaunprocessed7992]

great information

[@FabFurqan]

So early! Had to watch entire video 😂 No timestamps yet!

[@vamsikuppili3379]

0:11 Ram charan 🔥🔥🔥

[@akmguitar633]

yes

[@benjah2782]

About the last one I heard from another channel that in superset we should take a minute break before the second exercise not to go directly without a rest

[@HealthFitnessExpert]

SUPER VIDEO HERE!👍👍👍👍

[@vedantshedage271]

What is the name of this resistance ?

[@dariencharlton4773]

What if you use BFR with using say your 80%1RM? Would you get benefits of heavy resistance training with the benefits of BFR?

[@AcharyaShivaNandaSharma]

What is the difference between staggered sets and super sets ???

[@abhisheksharma-ki8qb]

good information

[@artistdervincole3195]

Great video

[@williammead9966]

Good vid!