How to Use Rep Speed to Improve Tension Control

[@justinamswta9821]

You've gotta appreciate this man. He'd make WAY more money selling out to some big supplement retailer, equipment retailer, big gym corporation etc and telling you "you need to buy this bullshit to be fit and healthy". Instead he keeps it simple and real. That's why I've been following for years GO BUY HIS BOOKS SHOW THE LOVE

[@RedDeltaProject]

Thank you very much! Your support is very much appreciated!

[@edge3220]

This has been online for 7 months now, over 4000 views, and not a SINGLE dislike! Now that's impressive! Phenomenal information, so I can understand why.

[@xCorvus7x]

Still none one and a half years later.

[@mhs21981]

Come on, own up, who has disliked it? And more importantly, why?

[@Spiritofmyself]

This is next level body philosophy - Coach Wade was right, you're a genius Matt.

[@RedDeltaProject]

Much thanks, more good stuff to come. Plus don't forget I get most of my inspiration from folks like yourself who drop comments and questions here on YT. If anything, I'm just running off of the fuel you all supply me with.

[@thursday4267]

In Jailhouse Strong they talk about a "Hercules Pull-up" which is a normal pull-up but you pause for two seconds at the top, go halfway down, pause another two seconds, then finish the descent. That's one rep. Awesome video Matt

[@RedDeltaProject]

Love it! Great idea, and it can be applied to so many other exercises!

[@aaronboddie7167]

Love the new intro and love the new book!!

[@realjackofall]

aaron boddie the intro feels so much from the 80s. It reminded me of kzbin.info/www/bejne/epCbgaCXZtt7o9k

[@bktrainer8814]

Love the new book Peace !

[@RedDeltaProject]

Thanks Kwanza StronG! Much appreciated! Keep an eye on this channel too because I'm working on some special bonus content to go with it later this week!

[@aerobicburpeeconditioning4072]

Cool new intro Matt! And your content is much appreciated my man.

[@felixupsidedown2218]

I bought your book! It is great so far!

[@felixupsidedown2218]

Btw the download link is missing is it?

[@cristophervescio5824]

Can you do a serie when you explain every element of the table?

[@RedDeltaProject]

I did make some videos but they are kind of old and I really should re-do it. Thanks for the suggestion and I'll get right on it this week.

[@osiriswills6749]

Good stuff

[@xCorvus7x]

The description does not contain the mentioned link to CC+. Further, there is an additional space in the URL to your website, disrupting the URL-structure.

[@RedDeltaProject]

Oops! Thank you for catching that, I'll update it. btw here's the link to the CC+ ebook: goo.gl/e87de9

[@xCorvus7x]

@@RedDeltaProject You're welcome, and thank you for the link.

[@craig4213]

G'day Matt, you do a great job with your videos, short & succinct, very informative (unlike my comment here). I have barely dabbled in physical exercise (i used to ride a bike tonnes in my first 20 years). i am now 48 and am getting back into Convict Conditioning 'New Blood' workouts - i have started two other times but, anyway, back into it. I have been playing around with isometrics and figured if tension is critical and isometrics are wonderful - then maybe i can do weights without the weights, so i can take my arms/shoulders through a full range of movement with maximum tension but no weights (sort of like isometrics but moving instead) to increase strength and mobility but without the danger of injury through weights. I think it is working (maybe 'cause i am a newbie) but when i came back to starting CC i was able to do 2 sets of 20 for all four exercises without too much trouble. Is there any science for maximum tension through a range of movement without weights? I haven't seen before anything anywhere that comes close but your isometric movement phase of the pushup is what i am talking about. I did this method on the wall with fingertip pushups for a few weeks - just doing a few at different times during the day just tensing the fingers into the wall and all my muscles as i did the vertical pushup and i found after a few weeks that i could actually do a few fingertip pushups on the floor (i am not going crazy with them though - i keep them mostly to the wall - i don't want to injure my fingers). Yeah thanks for your time in reading this mate, cheers & all the best - thanks for all these videos too, all the time you put in, cheers

[@craig4213]

umm, yeah, if i just read some of the comments, i see below the question from Kyle Davis & replies below his, cheers

[@brucenorris7151]

I tried this today with pushups. Tell me what ya think? THREE MOVEMENTS: 1) Down position squeeze shoulder blades. 2) Pushing up, squeeze armpits. 3) Top of movement, "hollow chest". Reverse to come back down. I was spent after three sets of ten.

[@RedDeltaProject]

Love it! This is a similar tactic I use with clients when I make them "pause and squeeze" to learn how to keep tension in their back and chest. Very effective to train that way.

[@marcarcmracmcram4275]

The new book should be available in OZ,I got it in NZ the other day .But OZ has that disagreement with Amazon over GST

[@jorirummpatz715]

Wheres the link to CC+? I dont see it in the description.

[@RedDeltaProject]

Strange, my bad then, here ya go: goo.gl/e87de9

[@jorirummpatz715]

@@RedDeltaProject thanks! I just read it and now i'm asking myself if you recommend to do warm-ups before the skill sets or if you don't think they're necessary.

[@Horus71]

As a calisthenics beginner doing push ups when fatigued my hips drop before my shoulders give out. This happens trying out grease the groove.

[@RedDeltaProject]

Welcome! Also try making the hollow-body plank a regular stable too, that can help

[@Horus71]

@@RedDeltaProject Thank you Sir from Australia 🇦🇺

[@bretclement3197]

Matt-is the Kindle book going to be available outside of the US store? It’s not available in Australia.

[@tahfiftusila558]

also not available in Indonesia

[@ronaldjouster6929]

The Netherlands also not...

[@stefanufer5550]

I could buy it yesterday in Germany. Maybe it's a decision from Amazon?

[@ronaldjouster6929]

Ah it's in Holland now to. The first time I searched for Matt's first book and clicked on his name, so I could see his other book. But what happened? @ his new book the name is Matthew Shifferle, instead of Matt Shifferle :P

[@RedDeltaProject]

Sorry about that Bret. it seems Amazon is taking a bit longer to set up the channels for distribution this time around. Try checking in a couple of days.

[@FedericoRodriguez-sc3gv]

Could explosive calisthenics be the 5th step?

[@RedDeltaProject]

Absolutely. being explosive is a whole 'nother step with the use of momentum and being able to control the eccentric portion of a rep upon landing.

[@Rm_Scbr]

cool new intro !

[@RedDeltaProject]

Thank you, I just took a video editing class and now I'm playing around with all of the new things I've learned. I promise not to over do it though ;)

[@deepanshumahajan543]

Hey Red delta community! Where can i find CC+? Any link?

[@RedDeltaProject]

Here ya go: goo.gl/e87de9

[@ArmandoTeixeira82]

Great content! Due to your channel and other similars to yours I've been trying to do these things on my own so that I can better understand my body, while I'm doing my strictly bodyweight routine. Actually this was caused because I noticed a muscle imbalance on my right bicep which is significantly bigger than my left bicep (I'm right handed by the way). Anyway I started to compensate on my right arm by using dumbbell exercises and the difference is much less noticeable. Anyway by using this progression I could feel that my right arm is always using much less strength and induring much less tension. Is there anyway possible to correct this problem with a better mind muscle connection and if so is this method of yours a good way to go about it or you advise me to do something else? Best

[@RedDeltaProject]

This will certainly help. Also, try taking a video of yourself doing pulling exercises like rows and pull-ups and see if you can tell a difference in the position between your right and left side. There may be a technical issue that needs to be resolved.

[@raymondfoo9045]

Can't buy the new book in Malaysia. Is there other way?

[@RedDeltaProject]

It may take a bit more time for Amazon to set up the distribution channels for the book. Try checking back in a week.

[@funn3guy]

How do I know if my workout is effective?

[@ronaldjouster6929]

If you make progress over a specifiek amount of time...it's effective

[@funn3guy]

Yeah I guess I'm just afraid I am going to waste time with a workout and it not be effective!

[@ronaldjouster6929]

Caleb Abbott...for me is it also difficult sometimes...you need to have some trust in the process, that's not always easy. And offcourse, every template needs some tweaking to let it fit you...but that is becoming clear when you are doing it. You have to feel almost every workout some improvement...maybe the same reps feel a bit lighter the next time, or you can do one rep more, or the technic just feels better and stronger...then you now you're getting stronger. And offcourse...there are shitty days once in a while

[@funn3guy]

Yeah haha, I probably just need to stay consistent with it for about a month and see where I'm at then. Thanks!

[@RedDeltaProject]

new video on that coming soon!

[@hakin8026]

I have injured myself doing pike push-ups. Now i have pains in mu shoulders during pike and normal push-ups(doesn't matter if I'm doing diamond or wall-push ups. I still feel somethink in my shoulders). Is it good idea to do high reps wall and elevated push-ups (on the desk) like in convict conditioning + pike push ups on my couch. After that, some stretching and mobility work. I know that is to little information for you but maybe you can give me some tip or advise. Thanks for your time. Your content is great

[@RedDeltaProject]

My heart goes out to you RedHakin, shoulder injuries suck! I would do the low resistance and high rep stuff for now just to get some blood into the joints, but never try to work through pain. If it persists much longer I would get it checked out to make sure nothing is seriously wrong.

[@hakin8026]

RedDeltaProject That's was my plan. Thank's for your time

[@rgb711]

Hi Matt, Good luck with your Bills this upcoming season! I have an off topic question regarding golfers elbow, tendonitis. I was practicing handstand pushups when the pain started. I've had it now for about 6 weeks. I backed off on my workouts and am basically using suspension straps now. Is this something that i need to keep working through and the pain will diminish over time or is there something you can recommend that i do? Thank you! Rick

[@viniciusrodrigues1269]

I had pain in my elbows from pull ups to push ups, what solved my prob was curls/extensions with bands, high and fast reps (pump reps), I hit about 100 reps each move no matter how many sets, you can do everyday. I tried almost everything else out there and they didnt work for me, don´t know if it will work for you, but give it a shot.

[@RedDeltaProject]

That's one of the few semi-common injuries in calisthenics. it's often from a lack of external rotation and places more stress on that tendon when the arm is internally rotated under pressure. Take some time off of the hard moves and continue doing low resistance exercises that don't cause pain. This is an injury that can take a while to heal (which sucks I know). As you get back into training, focus on keeping your back tight and rotate your elbows in slightly.

[@Kyle111]

Can you build muscle by flexing really hard. No exercise, just flexing?

[@xjacarandaxx]

Kyle Davis i think isometrics exercises work just with tensions. I do know that is possible to build strength, but I really don't know if it's possible to build a massive quantity of muscles just with isometrics exercises

[@rohanofelvenpower5566]

Kyle Davis you dont need muscle. Quantity has a limit. Hard flesg - tendons are qualitative and have no limit

[@Kyle111]

RohanOf ElvenPower what do you mean by "tendons have no limit"?

[@rohanofelvenpower5566]

Kyle Davis they have no limit of strength. Whereas muscles aince they are quantity focus aka more size/mass for strength then its clear muscles were never designed to be increased forever and thus not designed to be the primary source of strength. In aryuveda the ancient texts say that during the pricess of digestion, from the best parts of food, chyle is made. From the vest chyle, blood is made. From the best blood flesh is made (skin, muscles) and from the best of that hard flesh (ligaments, tendons, etc) is made.

[@onceuponthecross1]

plz disregard the broscience above.

[@awol6574]

what about plyo push ups how does that fall in the spectrum??

[@RedDeltaProject]

Explosive is just further down the continuum where you're pushing up fast enough to come off the ground. Consider it a bit more advanced and requiring more tension control than moving at a fast pace.

[@honestlynate7922]

I want to train skills like the handstand push-up Etc but I would like to know is it okay to still work in a regular push session that day or should I just include my handstand push-up skill building exercises into my workout making it more of a 90-minute workout then a 60 Minute Workout? do you think it's okay and still have a scheduled workout plan for later in the day? I've been doing something everyday for a few weeks I don't feel like I need to rest I feel super strong I'm eating like a boss and I'm sleeping like a rock. I really value your opinion and your expertise and would like to know how you feel about this. I've seen your previous videos about training everyday but I'm curious where you stand now. I believe those videos were a couple years ago

[@RedDeltaProject]

By all means still hit your normal workouts if you're up for it. After all, everything is a blend of strength and skill so as far as your body is concerned it's all just training. Just make sure to put the "skill work" first so you can practice as well as possible on fresh muscles.

[@vaibhavjain3234]

hey Matt what should how should be the breathing while squating?

[@RedDeltaProject]

Depends on the squatting technique and how you're programming it, but generally, you breathe in on the way down and exhale on the way up. Some athletes breath in at the top and hold it to create intra-abdominal pressure for stability. That's especially the case when working with a heavy weight.

[@TheFaceeater420]

Love all your videos Matt but I can't help but be disappointed every time I watch one you're not dressed as your favorite fruit or vegetable

[@RedDeltaProject]

LOL! Now I need to go find a giant banana costume.

[@jackmorrison7200]

0 dislikes 😤 well deserved

[@RedDeltaProject]

Thank ya Jack!

[@Peace_Guard]

1:43 Yeah, but Bernie doesn't really have a Vermont accent. kzbin.info/www/bejne/rZLIiXV5itCogpo

[@danstafford5977]

The higher the number of reps the faster the rep speed conversely the lower the Reps the slower the rep speed.... it's the law of physics!

[@idsavo]

With all the respect, there are some statements that are irrelevant to the main point of the video. If they weren't there, the video would be shorter and less tiring to focus into.

[@tylerdurden1734]

Thumbs up if you think my cousin vinny is an awesome movie.