If you've been strength training for a while and don't feel like you're getting anywhere, you could be doing it wrong. Whether you're lifting for size or strength, there is a right way to do it.
Your technique may be causing stagnant gains!
What We're Looking For is Muscle Hypertrophy
Hypertrophy is the growth of muscle tissue, which is exactly what we are looking for! Whether your goal is to burn fat, keep your strength, or develop definition, you need to put on some nice lean muscle tissue.
Did you know that gaining muscle increases your metabolism and helps you burn more calories? And it doesn't have to be that "bulky" bodybuilder looking muscle.
Everyones goals should involve muscle growth.
The Secret Is The Amount of Tension
Have you ever seen someone on tv or at the gym swinging their weights around as fast as they can, hurrying their reps while you wonder to yourself if they're going to drop them on their feet? Yea, they're doing it wrong.
While going faster may keep your heart rate up and get you through your workout faster, it won't help you gain the muscle you are looking for.
The secret is time under tension, meaning the length of time that your muscle is fighting the resistance. The longer the "fight", the more strength gained.
And What About Timing?
So, I'd hate to get too "sciency" on muscle, but let's be honest, I will!
When you are performing a lift and contracting muscle, there are two important contraction phases you should know about: eccentric and concentric contraction.
In concentric contraction, the muscle doing the work, the agonist, is shortening. For example, while doing a bicep curl, the bicep shortens to lift the weight upward.
During eccentric contraction, the muscle fibers are lengthening and fighting the resistance of gravity and the weight that you are lifting. With a bicep curl, this is the easing of the weight downward. This is the one you want to focus on!
Go slower during the eccentric phase. So if it takes you two seconds to lift the dumbbell up for the curl, take four seconds to lower it down to your sides.
Not only will timing help you gain the strength and muscle you are looking for, but your joints will also be more thankful for it!
So remember, the next time you shoot for your next AMRAP (as many reps as possible), consider your goals and what outcome your actions in the gym will bring.
This was really great! I am guilty of going too fast sometimes so this really helped me understand why it’s important to go slow
Good information. I do tend to rush my exercises. This info will help me remember to slow down.😊
Very true, I feel like I gain more muscle by doing more controlled lifts than my old young self where I tried to rush everything.
Great information!
This is GREAT stuff, Tiana!!!