Proven Way to BUILD MUSCLE Faster (SCIENCE)

What’s up guys. Jeff here, today I’m going to give you a scientifically proven way to increase the size of your muscles at a faster rate. And that is by lifting your weights faster. I want you to lift them like this. You’re probably saying, Jeff, you’re really not moving the weights fast. So let me explain it. When we’re talking about how muscles respond and how they grow, ultimately it comes down to tension. Intention is a matter of the mass that you’re lifting and the speed at which you are lifting it. And if we look at the example again when I’m doing my shoulder press, while it may not look like I’m moving the waist very fast to you, I can assure you I am moving them on the concentric portion of the lift as fast as I can possibly lift it. Knowing that if I’m failing a 10 to 12 rep range, the weight is fairly challenging.

I’m not going to be able to push it that fast. That so that the other people watching can really tell. But that doesn’t matter. It’s how fast it feels to me. And I can assure you I’m pushing as fast as I can. That is because when I do that, I’ve increased that speed component, the acceleration component of that equation. The mass is the same, the speed is going up. The tension is going to increase. That means the muscles are going to have more tension over time. They’re going to be forced and challenge to grow at a better in a faster rate. If you and I were both doing that same press with the same amount of weight, but I was able to speed up my reps on the concentric more than you could that I would get more gains period. But that’s not the only way we do it.

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You see, working with athletes, I realized that we need to be explosive. We need to have periods of times when we’re training more explosively, whether it be just on the concentric or in both elements. Now the way up and on the way down. So another alternative is to drop the weight a little bit more so that you’re failing more in that 15 rep range or so. But here what you would do is focus on really accelerating the lighter weight at a faster pace that other people are probably going to be able to see a little bit more readily and then control the east centric where the lowering portion here on the press, as you can see I’m doing now here when I’m really focusing on is that quick burst, really want to see how much tension can I deliver to that concentric in a quick burst and then control the center can get another very athletically powerful skill to have, but we can go even a step further than that.

Now we don’t have to worry about even slowing it down on the way down. And what we’re worried about here is getting maximally explosive as fast as you can possibly move. And now we’re talking about speed reps. And even here though, the fact that the weight has to drop down even more to get to the 25 to 30 rep range before you would fail, you could still build muscle here because you are actually delivering higher attention to muscles and still activating type two muscle fibers which have a better capacity for growth. So guys don’t always confuse the fact that you have to use heavier weight in order to elicit muscle growth in gains. It’s not necessarily true. Yes, that’s a method to do it. But so are these. And in order to be nationally well rounded in terms of your routine, you have to figure out a way to include all of these at different times when you’re training.

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I hope guys, the biggest takeaway here though is if you are not consciously thinking at all about how fast you’re moving your weights start cause it’s one of the biggest factors that you can use to increase the speed that you’re gonna start to see gains. Literally just by increasing the speed of those reps. Guys are looking for more science-based training. Every one of our workouts and our after next training programs is based on science, is over our athletics programs, in the meantime, if you haven’t already subscribed, make sure you do turn on your notifications so you never miss a video. And of course, check out some of our other videos up here. I think you’re going to like them. All right guys, we’ll be back here again soon. See you


65 thoughts on “Proven Way to BUILD MUSCLE Faster (SCIENCE)

    • Anon Unknown says:

      Its not. He always advised to go explosive on the concentric. The addition was to go explosive on the full motion for the lighter weights to stimulate type II fibers

    • Master Chief says:

      @Broda Gaming I dont necessarely agree. Even if you are doing a 1RM at RPE 10 you are still being explosive even if people cannot notice it. The fact that the weight is very heavy and it is moving really slow doesnt mean that you are not being explosive lmao.

    • Broda Gaming says:

      @Master Chief I don’t understand your call out on me. I simply stated that if you move to fast and aren’t concentrating on keeping correct form throughout the movement, that you will get less results. That is taught at every Trainers School.

    • Michael Carroll says:

      If u start a workout and your not getting a burn stop what your doing and try it a different way, if your not feeling it at the bench move to the dumbells, make sure u get that muscle mind connection, stop going through the motions,

    • Paul Jansen says:

      Agreed…he has many videos saying time under tension(minimum of 45 secs) is the best way to build muscle now hes saying the best way is this.

      I understand they are both great and you should vary your workout, 100% agree. But don’t say 2 completely different methods are both the best way.

    • Grant Baker says:

      As Arnie said, it’s all about shocking the muscles. Your body is very good at adapting, so mixing up in your workout routine and doing something you never usually do will catch your body by surprise and stress it out even more, which means more gains.

    • S J says:

      GangStarr perform this as a drop set on your last set, makes no sense if you are doing it with heavy weight you would end up injuring yourself
      many of Jeff’s videos are conflicting to each other he should specify when to do such excercises

    • Teuvo Jormanainen says:

      Thats for gaining more strength. Trying to accelerate the bar afap will yield greater strength gains and therefore also muscle. Omar had a video about that too. Its just another tool in the toolbox, don’t act like theres only one way lol

    • TopLift says:

      He contradicts everything he says to make it seem new and exciting and to get views. All these training principles work with different mechanisms. What u should focus on is getting stronger at compound lifts for the whole body and being in a calorie surplus of trying to gain muscle.

    • 9Exar5 says:

      He said 25-30 reps for a speed set. with approximately 1.5″/2″ per rep, we are between 50″/60″ per set. I didn’t see 2 conflicting ideas. moreover, it is not inevitably required to remind each time its principles of old videos, sometimes it is necessary to learn to think and not wait until it falls all cooked in the mouth.

  1. Tim GO says:

    I must confess to being confused by this video, which does seem to contradict those previous. Slow, controlled, range of motion – all explained as being the correct form. Yet, this this is the “scientifically proven way to increase the size of your muscles at a faster rate.” If this is the case then why has Jeff been previously advocating slower methods of muscle growth?

    To be fair, Jeff does explain at the end of the video that this is another method to use you – “in order to be well rounded, you have to find a way to include all of these in your training.” But that’s not what he says at the start – hence the confusion.

    Love these videos – for me the best! Thanks Jeff!

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