In lifting, the word “cadence” refers to the speed at which you lift and lower the weight….and it’s A LOT more important than you currently think.
In fact, it could build 3 times more muscle if you get it right. That’s right, scientists have found that this lifting method builds 300% more muscle after a 12-week study.
But before I give you the study details and results, have a look at a recent video I posted to my Instagram and Facebook (add me there, guys). Click the play button – notice anything about how I lift?
(sometimes I like to use an EZ or Curl bar for my bicep curls)
So these scientists  had 12 experienced male lifters lift twice a week for 12 weeks. They were split into 2 groups with the only difference being the ‘cadence’.
- 1 group lifted for 1 second and lowered the weight for 1 second
- The other group lifted for 1 second and lowered the weight for 3 seconds
All subjects in both groups performed 3 sets to muscular failure.
After 12 weeks, the slower cadence group (slower negatives) gained 3 times as much muscle.
But interestingly, the slower group also increased their strength by 5 times over the fast group. That’s incredible because most people who are lifting quickly do so in an effort to use the heaviest weights possible and appear to be stronger than they really are. But clearly, it’s counter-productive!
Those of you using my free THT training routine, know that I highly encourage you to CONTROL the negative on every single rep…of every single set…on every single exercise.
Is 3 seconds strictly necessary? No, I don’t think so. A negative/lowering can be fully controlled with about a 2-second lowering speed. So I usually lift with a 1-second lift, 2-seconds lowering cadence.
I say this because we have known for some time that this approach recruits more muscle fibers. But this new research really hammers the point home! And it makes no difference if you are currently cutting to get shredded abs – you still lift like this and let diet take care of stripping the fat off.
By the way, you’ll lift this way on my free THT workout – that’s just one of the reasons why the gains men and women are experiencing with THT are superior to the progress they made on other plans.
Input your email below and get the full Targeted Hypertrophy Training (THT) routine (both 3-day and 5-day workouts). It’s 100% research-based. It will tell you the best exercises to use, the best rep ranges, the right number of sets to do, the best training frequency – everything you need for the best gains ever in the shortest amount of time! Don’t worry, there’s no spam.
NOTE: If you like this kind of “advanced” thinking, I have put together 6 techniques from the “Golden Era” of bodybuilding that Arnold and those others guys used. Enter your details below to get them immediately and make faster gains…
P.S. I know that putting together a diet for mass gains or getting shredded abs can be a pain in the butt, especially if you are new to this – that’s why I offer a service where I will do all the tough ground work for you.
You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO. Then I can take these numbers and create an exact meal plan for you to hit those numbers spot on! You’ll know what foods to eat and even when to eat them. All you have to do…is do it. No thinking involved. If you’d like me to take care of this for you, see the Get Me Shredded option on my Coaching Page here.
Reference  “Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement.” Pereira, et al. International Journal of Applied Exercise Physiology, Vol. 5, No. 2.Click here to discover the lifting method that builds 3 times as much muscle Click To Tweet
P.P.S. Want treats like these “Buff Bars”, Protein Cookie Dough, “Buff Cookies”, Protein Bread…and many more to “cheat clean” and fuel muscle growth in the tastiest way possible? I eat this stuff all time. See my Buff Baking anabolic cookbook.
Please help out Mark by making a donation - nothing is too small 🙂
MuscleHack is a one-man operation. Mark does everything here - the articles, videos, social media updates, THT workouts - all at no cost to you. Please help keep it all free by giving a small donation. Thank you!
Can I give you my free muscle-building workout?
Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)