What’s up guys. Jeff here, athleanx.com 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.
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.
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, athletics.com 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