Do THIS Every Workout to Build Muscle Faster!

Summary

In this fitness video, Jeff Cavaliere emphasizes the importance of tension in muscle growth. He demonstrates how to perform high-tension sets with a lat pull-down, focusing on a 10-second repetition with 5 seconds down and up, and maintaining tension throughout. He suggests doing one or two sets of this exercise after heavy loaded exercises like barbell rows to maximize muscle development.

Takeaways

• 🏋️‍♂️ Always perform a tension set during every training session, regardless of the muscle group or exercise.
• 💪 Choose a weight that allows for 12-15 repetitions and perform the exercise with a slow, controlled tempo.
• 🕒 Emphasize a 10-second repetition with 5 seconds on the concentric (lifting) phase and 5 seconds on the eccentric (lowering) phase.
• 🤏 Focus on squeezing and contracting the muscles during the lift, ensuring you're not just heaving the weight but actively engaging the muscles.
• 🔽 At the bottom of the movement, pause for 1-2 seconds to accentuate the stretch and maintain tension in the muscles.
• 🔼 Fight the bar on the eccentric phase, resisting the weight as it rises to maintain constant tension throughout the movement.
• 🌐 Understand that muscle growth is driven by tension, not just the stretch position, but throughout the full range of motion.
• 🚫 Avoid exercises that don't allow for tension to be maximized throughout the repetition, such as some variations of the barbell row.
• 🔄 Incorporate exercises like one-arm high pulley rows and straight-arm pushdowns that allow for maximum tension in both the contracted and stretched positions.
• 🏋️‍♀️ Use high tension sets after heavy loaded exercises like barbell rows to ensure fatigue and muscle growth without compromising form.
• 📚 Consider incorporating these high tension sets into a full workout routine, and look for a series of workouts designed around this principle.

Q & A

What is the main focus of Jeff Cavaliere's advice in this video?

Jeff Cavaliere emphasizes the importance of creating tension throughout the entire range of motion in exercises to maximize muscle growth.

What exercise does Jeff demonstrate in the video?

Jeff demonstrates the lap pull down exercise as an example of how to apply tension sets in back training.

What is the recommended weight for tension sets according to Jeff?

Jeff suggests picking a weight that you would typically use for 12 to 15 repetitions.

How long should each repetition in a tension set last?

Each repetition should last 10 seconds, with 5 seconds for the concentric (lifting) phase and 5 seconds for the eccentric (lowering) phase.

What is the purpose of pausing at the bottom of the lap pull down?

Pausing at the bottom helps to ensure that the weight is not just heaved down but actively contracted, increasing muscle tension.

What should you do when you reach the top of the lap pull down?

At the top, you should accentuate the stretch by leaning in and maintaining tension through your arms and lats.

Why is it important to maintain tension throughout the entire exercise?

Maintaining tension throughout the exercise is crucial for muscle growth, as muscles respond to tension and not just the stretch position.

What are some alternative exercises that can be used with the tension set technique?

Alternative exercises include one-arm high pulley row and straight-arm push down, both of which allow for maximum tension throughout the range of motion.

Why are some exercises not suitable for tension sets?

Some exercises, like the barbell row, do not allow for maximum tension throughout the entire range of motion, especially in the stretch position.

What is Jeff's recommendation for incorporating tension sets into a workout routine?

Jeff suggests performing tension sets after heavy loaded exercises like barbell rows, as they are very fatiguing and should be limited to one or two exercises.

How can viewers get more workout routines like the one described in the video?

Viewers can request specific workout routines by leaving a comment, and Jeff may create a series of workouts for different muscle groups.