Do THIS Every Workout to Build Muscle Faster!
Summary
TLDRIn 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
- ποΈββοΈ Always perform a tension set during every training session, regardless of the muscle group or exercise.
- πͺ Choose a weight that allows for 12-15 repetitions and perform the exercise with a slow, controlled tempo.
- π Emphasize a 10-second repetition with 5 seconds on the concentric (lifting) phase and 5 seconds on the eccentric (lowering) phase.
- π€ Focus on squeezing and contracting the muscles during the lift, ensuring you're not just heaving the weight but actively engaging the muscles.
- π½ At the bottom of the movement, pause for 1-2 seconds to accentuate the stretch and maintain tension in the muscles.
- πΌ Fight the bar on the eccentric phase, resisting the weight as it rises to maintain constant tension throughout the movement.
- π Understand that muscle growth is driven by tension, not just the stretch position, but throughout the full range of motion.
- π« Avoid exercises that don't allow for tension to be maximized throughout the repetition, such as some variations of the barbell row.
- π Incorporate exercises like one-arm high pulley rows and straight-arm pushdowns that allow for maximum tension in both the contracted and stretched positions.
- ποΈββοΈ Use high tension sets after heavy loaded exercises like barbell rows to ensure fatigue and muscle growth without compromising form.
- π 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
ποΈββοΈ 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.
π₯ 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.
Mindmap
Keywords
π‘Tension Sets
π‘Repetitions
π‘Eccentric
π‘Concentric
π‘Lat Pull Down
π‘Muscle Tension
π‘Partial Reps
π‘High Tension Exercises
π‘Barbell Row
π‘Muscular Imbalances
π‘Stretch 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
aex.com see you
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