Hey there. So in the last video I demonstrated end of set negatives, and I
talked about how in bodybuilding we use weight training as a means to sort of
illicit a hormonal response to build muscle, and essentially what you're
doing with the weights is to either or slow it down or really feel the
contraction or to stretch your muscles with the weights themselves, so that way
it produces a hormonal response that allows you to build muscle. Today I'm
going to show you one sort of technique that is called, that I call "tempo
contrasting." So what this involves is contrasting two different speeds of
repetitions. What you'll do is you'll do a set of an exercise and for the
first five or six reps will do it at a rather slow speed emphasizing the
negative portion emphasizing the contraction emphasizing the stretched
portion of the movement and then next five or six repetitions within that set
you do it at a very explosive quick pace and that'll sort of tap into the fast
twitch muscle fibers. Here's how it goes: I'll use the seated cable row as an
example
What you're going to do is you're going to do the five or six first
repetitions at slow speed, and then sort of really emphasizing the contraction.
What you do with the seated row is to pull it towards you, and as you're
pulling it towards you is sort of attract and squeeze the shoulder blades
back and then flex your lats and then
emphasize the negative and then stretch it out on the cable itself and then
contract, slow it down, stretch, hold, pull it, contract, flex the lats, stretch it out, hold
you do this for about five or six repetitions and then
you do some speed work, about five or six repetitions. So this is a really good
technique to sort of stimulate the muscle fibers in every possible way at
every different speed and varying tempos and various points of the
movement. Give that a try: tempo contrast.
you