Harsh vs. Gradual upload

[@jeffreydutton9596]

I received personal training for a period of time and the instructor told me to gradually apply force in a manner that when the weight stack finally starts to move, it will be a surprise. I found that helpful from the start to eliminate any momentum from an aggressive start. Maybe someone else would find that helpful as well?

[@Ktbk1]

Very useful in HIT

[@JohanVek]

Will work on gradual upload this evening. Nice one.

[@obrilest]

Just stumbled upon your method and purchased your book yesterday! Looking forward to “working” out with you in 2024!

[@kirtlandmahlum8135]

I have found that telling myself to take 5 seconds to move the first two inches ensures no momentum.

[@ulliel_]

Dr. McGuff, thank you for sharing your advice. It's very helpful. I just started doing this workout twice a week. A quick question: my gym doesn't have a chest press and a shoulder press machines. . Is there a way to do these two exercises with free weights?

[@DanielSanchez0]

When Gary Anger taught me this and helped me get it down pat, it made all the difference. When I coach, though, sometimes I cannot get the message across. People will still throw the weights--even people that I thought would be able to understand it, because they're educated and competent people. I end up using more isometric techniques with them, because I don't want them to get injured throwing the resistance. Anyone have thoughts on that?

[@exercisethoughtsanddiscussions]

Gary knows his stuff! -- Some people really struggle with the starts. Focus mostly on REALLY praising good starts. In my experience, too much admonishment is very discouraging, especially to for people who struggle with motor control during exercise.

[@dr.dougmcguff282]

@@exercisethoughtsanddiscussions - Gary is a true Master! Agree that praise works better than criticism. Also, don't let the letter of the law kill the spirit of the law.

[@exercisethoughtsanddiscussions]

@@dr.dougmcguff282 the way I train might be considered an act of ‘civil disobedience’. 😏

[@markpalmer5311]

My mental cue, if I can see the stack, is “three second inch,” then I can’t really go much faster than optimal.

[@debil3250]

Unrelated question about neck training: does it increase the risk for sleep apnea when increasing neck muscle size or is it something most individuals with normal genetics don't have to worry about?

[@mmadmbjm]

Great advice,Doug McGuff is the best.

[@stillpaints]

I don't read research papers myself, but practically everything I've seen discussing them contradicts the claims of High Intensity Training for maximizing hypertrophy. For instance, I've seen reviews showing that incrementally increasing set volume up to literally dozens of sets per muscle per week is optimal; that constant time under tension isn't a factor; that 1 to 3 reps in reserve is just as effective as 0; etc. I'll concede that you're less likely to get injured with HIT, but should we really be concerned enough to start and stop reps like in this video? Momentum, unless generated by other body parts, only cheats the lift at the end range which is the least significant part of a motion for stimulating hypertrophy anyway.

[@JDEG100]

I understand what you are saying, I too have had my ups and downs with high intensity training. But... All these studies never really analyzed this form of technical execution, they are not comparing the same thing. Furthermore, if you do an exhaustive analysis, you will see that the literature does not show significant differences between the different volume ranges with respect to hypertrophy at least. With respect to strength, the problem is the adaptation to the specific technical skill, which logically, greater volumes will be beneficial, the more you practice the movement the better it will be.

[@thebodyclock1]

Hey Doug - following you 7+ years since reading your book. I have a question on Bicep Curls - I seem to get stuck at 70 seconds with 25kg everytime I do HIT training. Do you think I should just keep waiting, or drop down to 22.5/ 20kg and go for longer periods of 100-180 seconds? and same for Triceps?.... or is it normal for them to take longer to get strong as they're smaller muscles?

[@thebodyclock1]

I see literally week to week gains on Pull Downs, Rows and Presses. But the minor muscles take longer. Normal?

[@dr.dougmcguff282]

I would try progressing at 70 seconds using small increments. You may have discovered a "signature time under load" that says you have a higher percentage of fast twitch (faster fatiguing) motor units in that particular movement.

[@exercisethoughtsanddiscussions]

@@dr.dougmcguff282 I wonder; maybe the window of progression narrows as we get closer to genetic potential? Instead of a 30-45 second window for beginners (48-90 seconds), maybe the window is just 5-10 seconds, at the upper limits?Microprogression is more appropriate? --- 🤔🤔 Just a thought....

[@ettoremariotti4280]

Nice!!! Thanks Doug! :D

[@JosephBarile-j3k]

Would finding and posting this video from years back be considered gradual upload?

[@dr.dougmcguff282]

All of my uploads are gradual....but especially this one.

[@69camaro19]

Will give it a try. Can I still do some dope shit after?. :)

[@dr.dougmcguff282]

Always!

[@didgeridoo3]

Hey Dr McGuff! Came by to say hi and sub. Not sure if you recognize my profile name, I'm one of Ken's friends from the embryonic days of Super Slow, when we were testing it at the Climacteric Center at UF and also at Cirulli's, where I worked. Appreciate you, Cheers ;-) 𝙈𝙪𝙘𝙝 𝙇𝙤𝙫𝙚 ♡ 𝙉𝙤 𝙁𝙚𝙖𝙧 MLNF🔥🦅