What's up Champ! I'm Vince Del Monte of GeneExpressionTraining.com and in this
video we're going to discuss a question I've been getting asked very frequently.
It's what's better for building muscle mass fast? Slow reps or fast reps?
Alright. in this video we are going to teach you what the perfect rep speed is
so that you get faster muscle building results.
So what I want to share with you guys is not based on my own opinion. This is based on physics and we are going to
show you guys with our fish-scale. Alright. I have got five pounds attached
to a fish (laugh) I can't say that Frishscale (laugh) oh my gosh fish scale. Maybe I'm dehydrated.
Alright so, as you guys can see it weighs five pounds. Do we have
verification of that? So the question is... is what happens when we change our
lifting speed? If we go fast, is the weight still five pounds? If we go slow.
is the weight still five pounds? Alright. This videos in context to
building muscle right. And I find that's where a lot of people get confused in
terms of how they need to train. People don't know what their end goal is
alright. If your end goal is to be an athlete, to be a great power lifter, those
are very specific goals. Those are performance-based sport. Alright. They
require performance-based variables to be achieved. However if you want to build
a great physique. If you want to be a bodybuilder. You just want to be really
proportional, you just want look really sexy for the ladies, a lot of the methods used
to achieve sport based performance are not necessary and that's why I wanted to
shoot this video because for me, like I'm never going to play professional sports.
I'm never going to do powerlifting. I just want a good body. To look good to
feel good. Alright. So if that's my goal to have an
aesthetic physique, a balanced physique, a muscular physique, one that doesn't get
hurt, I want to eliminate all the risks possible. Does that make sense? That's why
I'm so passionate teaching guys how to use baby weights. Alright. And we're
going to take a look here at this thing called the fish scale and we're going to
find out when five pounds doesn't weigh five pounds and when it does so that
you can make more intelligent training decisions. Alright. There's no point
beating up your joints if you don't have to. Alright. So as you guys can see
let's just get right into the demonstration. We're going to have to get
some really good camera shots of this so you guys can see this but when the
weight's here, I'm going to drop the weight quickly okay. Any exercise you're doing
when you're lowering the weight, if you're lowering the weight too fast,
let's take a look at what happens to the weight. It's no longer five pounds. You see how
depending again on how fast I drop the weight, the force is no longer five
pounds. Alright. I mean if you can catch that it's going from five pounds to
close to ten pounds and if I go even faster you can see that the force is
magnified. So if you guys don't know the equation of force, its mass times
acceleration. Alright. So the mass here is five pounds depending on how much the
acceleration is, is going to dictate how much force you're actually putting into
your joints. So a lot of people, what happens, they go to the gym and they get
hurt. How many of you guys know somebody's been hurt lifting weights.
Well I believe that you should never get hurt if you train the way I teach you
alright. I believe you should never get hurt because I don't teach this. I don't
teach how to magnify the force into your joints with acceleration alright. I
teach you how to control the weight which we'll get to in a second. Now
that's one issue. Another issue is if we're going too fast
on the way up, alright. So now we're doing the concentric portion of your
movement. You're doing your press on the benchpress. You're doing your press on
your shoulder press. You're doing your pull on the pull-up. You're doing your
curl on the bicep curl. You're doing your press down on the tricep press down. What
happens if we use too much speed on the way up? Now watch the needle. Five pounds,
when it's not in motion, you see how the needle goes inward. It's literally going
to almost zero. So you're literally putting your muscles through a state of
weightlessness alright. Again, this is fantastic if you're an athlete or
performance-based person. You don't want to feel the weight. You want to get the
rep done, right. You want the weight to be light. So this whole thing of speed is
fantastic if you don't want tension, if you don't want fatigue in the muscles. If
you want an advantage, go fast. If you want an advantage go fast. My shoulder's
getting sore so I'm going to put this down. So the title of this video is how
do you build muscle faster? Slow reps or fast reps? Um, well, do we want more
tension in the muscle? Yes or no. Yes. So does going fast serve us? No. We're
actually making the weight lighter. Alright. If you want to build muscle tissue,
we need what's called muscle disadvantages, not muscle advantages. Alright.
Now, if we're trying to build muscle tissue and we're lowering the
weight too fast, is that good for our joints? No. If we're hurt and not in the
gym can we build muscle? No. Right. One of the best ways to build muscle is just not
to get hurt. Alright. A lot of guys peak in their 20s. They look their best in
their 20s and it's all downhill. I take pride in looking better since I
started and I think I'm going to look even better my 40s and 50s because I'm
playing the long game and I'm avoiding these risks of lowering the weights too
quickly. Alright. And I'm not going so fast that
I'm losing tension in my muscles so they'll have to keep adding more weight
to try and get something into the muscle. Does that makes sense? So let's wrap this
video up and let's find out when five pounds actually weighs five pounds. I
think you've probably figured this out by now, but five pounds weighs five
pounds when we're going what is the needle moving at all?
Do you see the needle move when I'm going slow? Hardly moving. So five pounds is five
pounds when we eliminate the acceleration component. Alright. So the
force going into your muscles is in fact what it says on the weight when we go
slow. So I could have wrapped up that entire video in two words. GO SLOW.
Alright. Now some of you guys are thinking slow is like so slow that like you're
not even getting a good workout in but that's not the truth. If you watch guys
work with a slow tempo or controlled tempo, it's a harder workout guys.
Swinging weight is easy. That's not a hard workout because you're cutting the
weight in half or depend on how fast you're moving, you're reducing the amount
of force you're putting into your muscles. So everyone thinks going slow is
for whimps. It's not hard. It's harder. You put that load all into your muscle. It feels
completely different. You're going to get an incredible pump. You're going to get
an incredible burn. You're going to break down muscle tissue and the best part is
you're not going to bang up your joints. So if your goal is to build muscle
tissue, to build muscle mass, the name of the game is going slow. Going control.
Alright. Fast lifting is great if you're an
athlete. It's great if you're a performance-based sport, but when it
comes to the world of bodybuilding, you've got to control it. You got to own
it.Alright. If you can't control it, you can't challenge it. You can't challenge
it, you can't build it. Next time you're in the gym with your buddy, I want you to
coach him by just using those two words. Slow it down.
Control. Stop swinging it. Squeeze it. Own it. Contract it. Alright. If your goal is
to build muscle that's the name of the game. Alright. And as you start to build
more muscle tissue, you will get stronger. Alright. That's the cool thing. You guys
who want to get stronger, you will get stronger, but you're going to be doing it
safely, alright, and you're actually going to be using your muscles to move
the weight. So if you're ready to improve your exercise execution so you get more
from less, so that you actually put tension in the muscle, I created a course
called Mass Mechanics. It's an exercise
execution video library. 215 00:08:23,870 --> 00:08:28,670 You get five hours of video coaching where
I take you through 113 different exercises. Ones you're probably familiar
with and we show you how to own the weight. How to execute your movements so
you build muscle faster and you don't get hurt in the process. It was my
best-selling program last year. People absolutely love it. They say I wish I
discovered this when I first got into lifting. Alright. It took me five years
to put this thing together until I was comfortable with all the tips that I put
in the program. It's very different than what you've probably been taught. Alright.
And this video resource can be picked up through the link on the page
here or the first link in the description box and you're going to
start getting better results without banging up your joints. Alright guys.
Thank you so much for watching. I look forward to doing this again soon. If
you've got any feedback for upcoming videos you know what to do. Read them.
Read them. Post them in the comment section below. I'll see you guys next
time