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.

Outlines

00:00

🏋️‍♂️ High Tension Training for Back Muscles

In this paragraph, Jeff Cavaliere emphasizes the importance of high tension training for back muscles, regardless of the muscle group or training split. He suggests performing one or two sets of a specific exercise with a focus on maintaining tension throughout the entire range of motion. The demonstration is provided using a lat pull-down, where he explains the technique of performing a 10-second repetition with 5 seconds of contraction and 5 seconds of eccentric movement. The key is to maintain tension during both the contraction and stretch phases, which is crucial for muscle growth. Partial repetitions are also discussed when the full range of motion is no longer achievable. Jeff recommends using this technique with exercises that allow for maximum tension, such as one-arm high pulley rows and straight-arm push downs, and not with exercises like barbell rows where tension cannot be maintained throughout the movement.

05:01

🔥 Integrating High Tension Sets into Your Workout

Jeff Cavaliere continues by discussing the proper integration of high tension sets into a workout routine. He clarifies that exercises like barbell rows, which do not allow for maximum tension throughout the movement, should not be used for high tension sets. Instead, he suggests performing high tension sets after heavy loaded exercises like barbell rows. These sets are very fatiguing and should be limited to one or two exercises. Jeff also mentions that if viewers are interested, he can create a series of specific workouts incorporating these high tension sets for each muscle group. He encourages viewers to leave comments and subscribe to his channel to stay updated with new content.

Keywords

💡Tension Sets

Tension sets refer to a training technique where the focus is on maintaining muscle tension throughout the entire range of motion during an exercise. In the video, Jeff Cavaliere emphasizes the importance of tension sets in creating a high level of muscle engagement, particularly during the back training exercises like the lat pull down. He demonstrates how to perform these sets with a slow, controlled tempo, ensuring that the muscles are under tension during both the concentric (lifting) and eccentric (lowering) phases of the movement.

💡Repetitions

Repetitions in the context of the video refer to the number of times an exercise is performed in a single set. Jeff Cavaliere suggests that instead of performing multiple sets with high repetitions, focusing on tension sets with fewer repetitions (one or two sets) can be more effective for muscle growth. He illustrates this by showing how to perform a lat pull down with a slow, deliberate tempo, emphasizing the importance of maintaining tension throughout each repetition.

💡Eccentric

The eccentric phase of an exercise is the lowering or lengthening part of the movement, where the muscle is under tension as it elongates. In the video, Jeff Cavaliere explains the importance of controlling the eccentric phase during tension sets, particularly in exercises like the lat pull down. He demonstrates how to resist the weight during the lowering phase, ensuring that the muscles remain engaged and under tension, which is crucial for muscle growth and development.

💡Concentric

The concentric phase of an exercise is the lifting or shortening part of the movement, where the muscle contracts to move the weight. Jeff Cavaliere highlights the importance of not just moving the weight down but actively contracting the muscles during the concentric phase of the lat pull down. He emphasizes the need to squeeze and engage the muscles at the bottom of the movement, ensuring that the tension is maintained throughout the entire range of motion.

💡Lat Pull Down

The lat pull down is a common back exercise that targets the latissimus dorsi muscles. In the video, Jeff Cavaliere uses the lat pull down as an example to demonstrate how to perform tension sets effectively. He shows how to maintain tension during both the concentric and eccentric phases of the movement, and how to accentuate the stretch at the top of the movement, which is crucial for maximizing muscle engagement and growth.

💡Muscle Tension

Muscle tension is the force exerted by muscles during an exercise, which is essential for muscle growth. Jeff Cavaliere stresses that the key to effective muscle growth is maintaining constant tension throughout the full range of motion of an exercise. He explains that muscles respond to tension, and by controlling the tempo and maintaining tension during exercises like the lat pull down, one can stimulate muscle growth more effectively.

💡Partial Reps

Partial reps refer to performing only a portion of the full range of motion during an exercise. In the video, Jeff Cavaliere mentions partial reps in the context of tension sets, explaining that when one can no longer perform a full range of motion, they should still strive to maintain tension in the available range. He illustrates this by showing how to continue fighting against the weight even when only a partial range is achievable, emphasizing the importance of maintaining muscle engagement.

💡High Tension Exercises

High tension exercises are those that require a high level of muscle engagement and control throughout the movement. Jeff Cavaliere discusses the benefits of incorporating high tension exercises into a workout routine, particularly for back training. He suggests that exercises like the lat pull down and one-arm high pulley row are effective for creating tension and stimulating muscle growth, as they allow for a full range of motion and muscle engagement.

💡Barbell Row

The barbell row is a compound exercise that targets the back, particularly the lats and upper back muscles. In the video, Jeff Cavaliere contrasts the barbell row with high tension exercises, explaining that while the barbell row is a valuable exercise, it may not provide the same level of muscle tension throughout the full range of motion. He suggests that exercises like the barbell row should be performed before high tension sets to maximize muscle engagement and growth.

💡Muscular Imbalances

Muscular imbalances refer to a condition where one side of the body is stronger or more developed than the other. Jeff Cavaliere mentions muscular imbalances in the context of performing one-arm exercises like the one-arm high pulley row. He suggests that these exercises can help address imbalances by allowing for focused tension and muscle engagement on one side at a time, ensuring that both sides of the body are equally developed.

💡Stretch Position

The stretch position in an exercise is the point at which the muscle is elongated or stretched. Jeff Cavaliere emphasizes the importance of maintaining tension in the stretch position during high tension sets, as it can contribute to muscle hypertrophy. He demonstrates how to accentuate the stretch at the top of the lat pull down, ensuring that the muscles remain engaged and under tension even in the stretched position.

Highlights

Jeff Cavaliere emphasizes the importance of tension in muscle growth during training.

He suggests performing tension sets with one or two sets at most for effective results.

Cavaliere recommends using a weight that allows for 12 to 15 repetitions initially.

He demonstrates the tension set technique using a lat pull down exercise.

The technique involves a 10-second repetition with 5 seconds down and 5 seconds up.

Cavaliere stresses the importance of squeezing and contracting the weight during the exercise.

He advises pausing at the bottom of the pull down to accentuate the stretch.

The eccentric or stretching portion of the repetition should be fought against, not just let go.

At the top of the repetition, Cavaliere suggests accentuating the stretch and maintaining tension.

The goal is to maintain tension throughout the full range of motion, not just in the stretch position.

Cavaliere explains that tension is the language muscles speak, and it's crucial for hypertrophy.

He warns against just hanging out in the partial range of motion, emphasizing the need for controlled tension.

Cavaliere suggests that tension sets can reduce the number of repetitions needed from 12-15 to 6-7.

He recommends exercises like one-arm high pulley rows and straight-arm pushdowns for applying tension.

Cavaliere notes that not all exercises are suitable for tension sets due to limitations in maintaining tension.

He explains that exercises like barbell rows have limitations in maintaining tension throughout the range of motion.

Cavaliere advises performing tension sets after heavy loaded exercises like barbell rows.

He suggests using a band over a pull-up bar for exercises like one-arm high pulley rows or straight-arm pushdowns at home.

Cavaliere offers to create specific workouts incorporating tension sets if viewers find the information helpful.

He encourages viewers to subscribe and turn on notifications to not miss future videos.

Transcripts

what's up guys Jeff cavaliere after the

next outcome so I want to show you

something here today that you should do

every single time you train okay it

doesn't matter what split you're on it

doesn't matter what muscle group you're

training and I only want you to do just

one set or maybe two at Max but to be

quite honest you're not going to need to

do more than one or two if you do this

effectively and I'm going to demonstrate

it here on a lap pull down because when

it comes to back training this is one of

the exercises that it works really

really really well on you're going to

see in a second here there's something

that does not work well on so it's not

just go do this on everything and how

you do this matters okay so the first

thing I want to do is pick a weight that

I usually would do about 12 to 15

repetitions with all right now what I'm

going to do is we call these tension

sets I want to turn this into a

10-second repetition basically 5 Seconds

down and when I get to the bottom I want

to squeeze I want to know that I didn't

just heave this weight down but I

actually contracted it down and just you

come around the back you can see when I

get down here I'm pausing for about 1 to

two seconds then I'm going to come back

up 5 seconds on that Ecentric but I'm

really fighting the bar as it rises up I

can let this just go but I'm not going

to let it I'm going to fight it all the

way up when I get to the top I want to

accentuate that stretch lean in let it

pull me up with tension I'm not just

letting it drag me up here I still have

tension through my arms and my lats okay

then I start the next repetition down

again again I can move this much quicker

it's not about that I want to move it

slow cuz I want to force these muscles

to do the work and the idea here is when

it comes to growing a muscle remember

this guys there's one and only one

language that your muscles speak and

it's tension your job is to create as

much tension from start to finish

through where are you the full range of

motion not just the stretch position of

the exercise the full range of motion in

the contracted position in through the

eccentric which is just the elongation

or stretching portion of this repetition

and then again yes fully in this stretch

position because we know that can be

hypertrophic so we want to get that

tension through here but through every

repetition until I cannot do anymore so

if I stop being able to pull this down

past this point that's fine that's where

the repetitions go to but I'm still

going 5 seconds on the way up and then 5

seconds in this elongated position when

you then initiate the next rep you might

only get it to here and this is where

those partials start to come in but it's

not just hanging out in the partial

range of motion guys that is that is not

the way to be interpreting this quote

unquote new research you want to have

tension in the stretch position but it's

because you want to have tension

throughout the range of motion to get a

muscle to grow to its fullest and when

you get to the point where you can't

move it anymore here you're still trying

to fight for 5 seconds and then you're 5

Seconds out of Ecentric until you notice

that even in the the stretch position

you lose the capability of controlling

that now truly if you do what I just did

there you're going to turn your

repetition from 12 to 15 wherever it was

that initial weight down to maybe six or

seven and that's okay you got the effect

that you wanted now if you don't have a

lat pull down are there other exercises

that this works well with for your lats

yes there is you could do a one arm high

pulley row it's a great way to hit one

side at a time especially if you have

any muscular imbalances but you can see

this extreme amount of tension that's

applied both in the contracted position

because it matters there guys it truly

does we're not throwing that out and in

this extreme stretch position of the lat

or you can do a straight arm push down

another exercise that lends itself

really well to this technique and done

even from a kneeling position gives us

that accentuated stretch position as

well so we want the stretch position but

it's not the only part we want and more

importantly we want to control every

aspect of that stretch position if you

don't have obviously a cable machine

there's nothing wrong with putting a a

band up over a pull-up bar like this at

home and doing the same two exercises

that I just showed you here with the one

arm high pulley row or with a straight

arm push down on either standing or

kneeling now how is this not so good why

are not all exercises good because they

don't allow for that tension to be

maximized throughout the repetition so

let's take a great exercise like the

barbell row what would happen if I chose

this as the movement if I got into

position here and I pull up nice and

slow again it justy comes around the

back here you can see good contraction

squeezed at the top engaging the lats

tightening my elbows to my side now as I

start to go down slow I'm getting some

of that lengthening of the lats but what

happens down here there's not as much

tension because of the force of gravity

acting straight down through my arms

however even beyond that where's the

stretch of the lats I don't have an

opportunity to do that unless I kind of

do this right let my arms you know float

out in front of my body and round my

back well obviously that's not a wise

position to put yourself in especially

with any kind of heavy load but to the

stretch only Advocates does that make

the barbar row a bad exercise of course

not that's that's Insanity the barbar

row needs to also be part of your

program so if you're going to do these

exercises these high tension sets then

perform them after you've already done

your heavy loaded high tension exercises

that come from overload like a barbell

row and then put them after that because

these are very fatiguing you don't want

to do them all more than like I said one

or two exercises now if you want me to

put these into specific workouts for you

basically a whole back workout that has

these built right in for you I'll start

making that series just leave your

comment below let's say maybe the new

Perfect workout for each to the muscle

groups if you guys found this helpful

make sure you leave your comments below

if you haven't already make sure you

click subscribe and turn your

notifications so you never miss a video

when we put one out all right guys see

you soon full program is over and

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