Ok, so recently a guy living locally to me wanted me to critique his form. He was complaining that a few of his body parts just weren’t responding and he wasn’t gaining.
After watching, I have to say his form was pretty good. In fact, the only thing I could see after a few sets was that his negatives (lowering) were executed way too quickly.
No probs. So I tell him, “Slow those negatives down and perform them under full muscular control”.
He agreed…but did the same thing again.
Rather puzzled, I repeated, “You need to do those negatives slower; you’re losing muscle fiber recruitment when you do them like that”.
He agreed. Then…
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He pretty much did the same over again. At this point, I’m scratching my head.
“Dear God, let me show you”.
We were testing this out with sets of bicep barbell curls. So I knock out a set and do the negatives more slowly than the positives and REALLY MAKING SURE that it’s actually my biceps doing the lowering – I’m not letting gravity do the work.
This made all the difference!
It actually took him to physically SEE someone do negatives under full muscular control before he really knew what it meant.
And that’s fair enough. Sometimes we really don’t know what our own form looks like. We assume we’re doing it right.
There’s something about a fresh set of eyes that can point out any weak spots in your form.
My advice? Get someone to watch your form and critique it.
The guy in question reported to me that after 3 proper sets supervised by me, he experienced DOMS (delayed onset muscle soreness) in his biceps the next day…and for the first time in years!!
It can really make all the difference in the world to your results!
My second suggestion you already know…
slow down those damn negatives! It:
- Increases muscle fiber recruitment
- Creates more muscle damage
- Maximizes metabolic stress
…all of which increases protein synthesis rates, or in layman’s English, stimulates more growth!Click here to see why slowing your negatives produces more muscle growth Click To Tweet
I write about the importance of your technique and feeling the muscle, not the weight in this post. You might be surprised at how many top guys agree with me on this.
If you need to reduce the weight to accomplish this, so be it. Leave your ego at the gym door.
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My “guinea pigs” achieved results ranging from 0.5″ to 3 inches in a short period of time (see here for full list of results). It involves a MASSIVE jump in intensity – beyond anything you’ve ever experienced. I call it “hyperintensity”.
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I’m training later today. Look forward to trying it out!
I would like to do a complete body transformation, building lean muscle and shredding my body of fat. Can you help?! Many thanks!!
is doms really neccessary for growth coz after shoulder workout i never feel doms …so am i lagging at any point ????……. if so then suggest something to get the doms back ?
@Rachel. Hey. Always good to see local people on my site 🙂
You should choose to go on a cut or a gain cycle first. I wrote a short post on how to decide here
You should check that out. If you just want to start gaining, grab my free THT workout for adding lean muscle.
Always giving golden advice Mark…you ARE a Rockstar! ???
@Jeff. DOMS is a sign of muscle damage. Muscle damage is ONE component of triggering growth. So “necessary” is a bit of a stretch, but if you never experience it, then something is wrong. And it’s probably that you aren’t taking sets to failure. Download my THT training and start it. I’m sure you’ll start growing again.
@Ron. Thanks so much buddy! 🙂 🙂