The Secret Sauce to Building Muscle and Strength: Rep Tempo!

[@timbickel2971]

The concentric phase using bands: in the myofascia tissue lengthened position (bottom position of a chest press) you start with little to no resistance - as you stretch the band through your concentric action - the band does increase force production and you end your range of motion (top position of a chest press) with a high tension contraction in the shortened position of the myofascia tissues. This is a good reason to include free weight versions of your exercises, along side the benefits of band training - or combine. I like to train with bands in zone positions, especially for arm training. Tim

[@justinlift480]

Or get the benefit of all the different rep styles in your workouts. Some workouts focus on negatives,.some workouts focus on pause reps,.some workouts focus partial reps, some workouts focus on high reps and some workouts focusing on low reps. Muscle confusion is one key to muscle growth. Master trainer approved! Love your bands and videos Brandon!

[@josephroa4475]

Excellent video

[@ClenchFitness]

Thanks for watching, we appreciate it!

[@gadelrosario]

Thank you Brandon. Your explanation of the 3 components of a rep and emphasis on controlling each aspect of it is very clear and helpful.

[@ClenchFitness]

Thanks for watching! We're happy to know it was helpful!

[@IOSARBX]

Clench Fitness, amazing video keep it up

[@ClenchFitness]

Thanks for watching and sharing your feedback!

[@RobertMiller-sh7gb]

Well done! Thanks for such a clear explanation.

[@ClenchFitness]

Thanks for watching!

[@maggiejames9057]

Really helpful - thank you. 😀

[@ClenchFitness]

Thanks for sharing your feedback! We happy to know it was helpful!

[@loved80s77]

Great video, Brandon👍👍

[@davidwagner9644]

Calisthenics and Male Gymnasts have known this for decades. Mark Mentzer brought tempo to bodybuilding. The founder of Nautilus had a 4-1-4 philosophy 4 seconds on Concentric phase and 4 seconds on the eccentric phase. Then literature from exercise science reveals great gains when focusing on the eccentric for 3 to 8 seconds.

[@ClenchFitness]

Thanks for sharing!

[@FarhadJaff-z9e]

hello Coach What are some effective home workout alternatives to target the lower back muscles that can be done without a Roman chair?

[@ClenchFitness]

Lots of options! Traditional Deadlifts, RDLs, and Goodmornings are all great and we have videos of them on our channel. Form is key with these! In addition, Supermans and Glute Bridges are good options. You could also try this setup if you can make it work kzbin.info/www/bejne/fHayp2qugb-Wna8si=66ncd6ZSe4MLCurq