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dfreinc t1_j5if4z7 wrote

Reply to comment by PM_ME_YOUR_GREYJOYS in LPT: To get the most muscle/sculpting for your buck at the gym, focus on compound lifts—the exercises that recruit multiple muscle groups. You only really need overhead press, bench press, squat, deadlift, rows, dips, and maybe pull-ups. These will give you most workout for the energy you put forth. by [deleted]

in that regard, everybody also needs to slow the fuck down. lifting slowly and controlled is how you really build muscle.

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SingleVisit999 t1_j5ifvu1 wrote

Also, keep conscious of maintaining good form and know your limits: don't push yourself so hard you blow out your back and knees and/or tear your rotator cuffs. When you start to feel pain, back off instead of crippling yourself.

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dfreinc t1_j5ig0ue wrote

that's what i'm always saying. i preach like a sloth. lift, very, slow. it's the way to do it. 🤷‍♂️

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vinceftw t1_j5jfhj6 wrote

What is very slow? It helps building muscle for sure but lifting faster has benefits for strength, explosiveness and athleticism.

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FootsieMcDingus t1_j5jjbqr wrote

I like to incorporate slow then fast, at least for things like bench/dumbell/overhead press. So let the weight down slow then explode back up

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vinceftw t1_j5jjlsw wrote

That's the general consensus for the optimal lifting form I think.

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ATL28-NE3 t1_j5ju1lh wrote

That's the best way to do it. A slow controlled eccentric, pause for big stretch, explosive concentric. I think of trying to punch the weights through the ceiling.

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PM_ME_YOUR_GREYJOYS t1_j5ifes0 wrote

Really alternating pacing should be as common as changing rep ranges. Programs that vary eccentric isometric and concentric are more effective at developing all aspects of the muscle

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dfreinc t1_j5ifwpv wrote

man, no. just do it slow. concentrate. slow. 🙏

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PM_ME_YOUR_GREYJOYS t1_j5ig654 wrote

That’s just not how it works. Working slow is overlooked but if we’re trying to combine both improving your muscular development and your athletic performance you can’t just work slow the whole time. You have to be able to control the weight at the bottom of the movement (isometric, good for tendons and energy transfer) and through the explosive movements (concentric)

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dfreinc t1_j5igxhl wrote

nobody's trying to improve their athletic performance, they're just trying to look good. slow is the conesus, pretty sure.

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PM_ME_YOUR_GREYJOYS t1_j5ih2r6 wrote

He’s saying most bang for your Buck movements. Only working eccentric on compound lifts is only 1/3rd of the equation.

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dfreinc t1_j5ihlcv wrote

fuck all that though, just do it slow. 🤷‍♂️

what even is a buck movement. it brought up hunting stuff. clearly what i'm talking about is more applicable to humans. 😂

if you're talking about kips and shit you're in alternative truth territory. all you gotta do is lift slow. pop steroids and eat real good for a few weeks if you want to get big. doesn't really matter. slow, is better, unless you're using it.

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PM_ME_YOUR_GREYJOYS t1_j5ii1wt wrote

Oh I get it know, you’re an idiot. My apologies. Best of luck to your long and difficult life.

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Aezyre t1_j5jihb1 wrote

Says you. Not everyone is only chasing aesthetics.

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cjgozdor t1_j5jhhxf wrote

This is a major pet-peeve of mine. Lifting slowly doesn't build explosive muscles that provide athletic value. Fast, explosive lifts will allow you to run faster, jump higher, and change direction quicker.

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GreatAndPowerfulNixy t1_j5jk9cd wrote

Gotta build the strength up first before you do something to wreck your joints. This is what crossfit gets wrong.

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Afferbeck_ t1_j5jblvs wrote

People generally do need to develop better control than I regularly see demonstrated in commercial gyms, but trying to lift in slow motion has no inherent benefits. It's essentially just an awkward and inconsistent way to add intensity, when you could just do more reps or sets or weight or less rest etc.

You build muscle with progressive overload and calories. Details like lifting slower or faster aren't worth considering too much. Both are recommended in certain situations, but not so much for the purpose of muscle gain. You might like to do squats with a 5 second eccentric as someone who has poor control in the squat. But that's for technique improvement, not gaining any more muscle. Conversely you might try to squat as fast as possible for athletic purposes, even going so far as to measure barbell velocity which can inform capabilities in other exercises and sport specific movement. And they're not really missing out on much muscle gain, especially if they continue on with more muscle intensive exercises after their power focused movements.

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Next-Age-9925 t1_j5jczg9 wrote

I hear what you are saying, but time under tension absolutely matters. Going more slowly would be beneficial for someone new to that concept.

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rootaford t1_j5jhicp wrote

Was gonna echo the same thing, TUT is huge and most newbs will gain more in lighter weights doing this than heavy weights where they drop the bar.

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LogiHiminn t1_j5jdkv8 wrote

Also control the eccentric portion (the “down” movement). Like curls, or bench, don’t just drop the weight. Control it, keeping tension in the muscles throughout the entire range of motion.

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gerbileleventh t1_j5jvoq6 wrote

Very true. I had to check my ego and go lower on weights because I realised that my form was not going to do well with heavier weights.

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Reiver_Neriah t1_j5k0gd6 wrote

The research really points to explosive action phases(the part of the movement that contracts the muscle) and slow, controlled negative phases produces the most stimulation and growth.

But beginners should always just go the slow route to build up the strength of ligaments and other connective tissues.

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gnrc t1_j5k0laz wrote

The only reason to lift fast(explosive) is if you’re an athlete focused on that but it has to be lower weight and controlled. Master the form first then you can do it fast. But even this is risky.

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