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Speed of Exercise Execution



Speed of Exercise Execution

There is not a generally valid opinion about the right speed of performing exercises. Various sources give us directly conflicting advice about how fast to perform one repetition or sets of repetitions. Some propose to perform one repetition in six seconds, others say to perform only two. There is also superslow techniques when one repeat can take up to 30-60 seconds. So, what of this assertion is true? And why such an important parameter as the time of a single repeat is so different?

In order to answer these questions, you can follow two ways. First one is to understand what modern physiology think about muscle contraction. The second one is to analyze the experience of many years of practice.

By the way, modern medical science knows very few about how the muscle growth, this being a subject that interest most of the bodybuilders. That’s why bodybuilders continue to rely on both their personal experience and the experience of their predecessors. And this experience is more important than any other scientific work.

One of the classic opinions about exercise speed recommends to starter bodybuilder to choose a slow tempo of exercise - two seconds for lifting the weight and four seconds for lowering it. Such manner of execution is quite good. Why?

Mainly because new players do not have the required coordination skills. In order to learn new exercises and avoid any injury risks, they have to expend time for reps. That’s why for lowering the weight time is deliberately doubled - four seconds to two.

Must Read: Does An Injury Stop A Steroid Cycle?

Of course, these numbers are provisional, but they serve as a kind of benchmark for the expected rate of exercise. By the way, in the beginning, it’s a good idea to keep track of time with the help of a partner with a stopwatch. Later, you will be able to do it due to the internal account - after several months of continuous training, this skill becomes a subconscious habit.

Additionally, a six-second tempo can learn to feel the muscles work. The first steps in bodybuilding are totally devoted to the development of this skill. Not feeling the intrinsic muscles work to make hard you to organize more or less decent training program for their stimulation.

Also, it is important the fact that for lowering the weight is specially allocated more time than for rising it. To this conclusion, bodybuilders come with time. At the beginning of the bodybuilding lowering the weight was not so closely analyzed - it was thought that to win the weight is enough to overcome the force of gravity, then the fate of weight was not interested in nobody.

This attitude to weight lifting is still living in weightlifting. However, experimenting with reversed phase, when the weight is lowered is not arbitrary, and under the control of muscles, it was found that in this case, the muscles respond better to muscle growth.

And the series of experiments was carried out only with the negative phase of the movement - the weight was lifted by partners and athlete just lowered it down. It was found that in a negative mode, the muscles are able to cope with large weights, and the desired workout stress was slightly higher than in the positive version.

It is not always possible to repeat such training sessions, but you can get some use out of them. First of all, you need to understand that the negative phase in terms of power performance is as important as a positive, in terms of muscle growth - even better than the first second.

However, there is not an only true and appropriate for all occasions rules and it can not be. In the same weightlifting sport, unnecessary negative subsidence is avoided not due to the indifferent attitude towards them, but because of the need to save power reserves.

And power rates of weightlifters prove the validity of this approach. But most of them do not want to increase their muscle weight. Why? Because overcoming this weight category increase digit grid of power performance, which naturally drops back.

In bodybuilding, the situation is different, but there is still a connection between power results and muscle growth. Just the accent is focused on muscle growth. It would be an illusion to hope that using frail weights on the bar you would be able to build pounds of functional muscle. The functionality includes the ability to cope with the weight in all the phases of a single movement - both up and down.

With time almost all athletes move to a more rapid tempo of exercise execution. Gradually transition may take the following time modes: 2 +4, 1.5 +3, 1 +2.  In this case, for negative movements is allocated more time too, being increased the speed of individual reps too. This has an explanation too. Firstly, staying for a long time addicted to a high-speed tempo you would have neither physical nor psychological resources. Is something absolutely normal to want to diversify it? On the other hand, skeletal muscles are able to do relatively slow and explosive movements. And in fact, in both cases work the same muscles, but in different ways, because they have to use different types of fibers - slow and fast.

Also have to be said that the same reps performed with different weight and speed, may be aimed at solving very different problems.
In this case, we talk about three types of reps speed, namely low, medium and high.

Low Speed of Execution

Low Speed of Execution

In the case when the weight is maximum you can reach, for example, raising the bar in the deadlift, then you will not be able to perform it quickly. But even with relatively small weights is very useful to deliberately understate the speed of the exercise. Thus solved two problems at once.

- Joint and ligaments get a big load during a slow movement. Their strength is a must for training with weights in the future. In order to accented work on ligaments is recommended even do pause for a few seconds at any point of the amplitude exercise, in addition to the slow speed of their implementation.

- In case of such low tempo, extremely developed muscles are saturated with blood, as in case of pumping-training, and with nutrients that cause their further growth.

High-Speed Exercise Execution

High-Speed Exercise Execution

Explosive strength, provided by fast muscle fibers, is achieved by the rapid speed of execution of the exercise. Here can be included weightlifting, about which we talked above.

- For high speed, the execution has to be used weights no bigger than 70% of your maximum potential.  It is very important that the projectile velocity increased throughout the range of motion exercises, lifting the shell into the upper point of inertia.

- High-speed training greatly develops fast muscle fibers with potential for growth, breaking the overall growth of muscle tissue athlete.

- This kind of training is recommended only in case of basic exercises and only those who need to strengthen their ligaments

Average Speed of Execution

Average Speed of Exercise Execution

This type of training is most popular because uses the maximum number of muscle fibers of all three (fast, slow and intermediate) types.

- The performance of the exercises in this type of training is uneven throughout the different phases of working with a weight. Lowering the weight is 2 times slower than recovery (phase of muscle contraction). This is due to the fact that the weight was always under your control, and not "rushed" down, reducing muscular work and threatening injuries.

- Average speed of training allows you to work in a wide range of weights from 0 to 90% of personal single maximum, which allows using this type of training in a variety of training programs designed for the different number of reps.

As you see in order to get full development of your natural potential you have to train in different tempo regimes. Thus it will be possible to vary their workouts - sometimes alternating work on muscle endurance, selecting a mode of four to six seconds, with work on speed and power in an explosive manner.

In this case, once in six months or a year can be carried out short training with super slow execution. For example, fifteen or thirty seconds for a rep. The only limitation to conduct such experiments on changing the speed of reps can be the lack of experience.

In the first three to six months of training, it is better to stick to the classic version of six seconds - two-plus-four. And then, having already gained experience you will be ready to go further searching best option for yourself.

Learn to feel the load. This ability come with time, but once you manage to do it you will be able to choose the speed of execution that best fit your potential and your goals. A good advice is to try to do some reps by simply closing your eyes. This way you will get your mind and your sense of the movement.

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The Most Effective Growth Hormone Protocol for Hypertrophy




The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:


You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders




Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:


There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:


You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength




If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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