Today we’re going to focus on what we preach at Fit and Psyched. We’re not “weightlifters” and our personal training studio is not a “gym”. We preach form, discipline, proper diet and consistency over times for maximum results. Three components that go into our preaching of the aforementioned form, are as follows….
1 – Rep Speed
The main thing to remember about rep speed for bodybuilding is this: train just slowly enough that you can make sure the target muscle is doing the brunt of the work. Rep speed is secondary to stimulating the targeted muscle.
Hypertrophy is as much about time under tension (TUT) as it is about maximizing the number of muscle fibers stimulated. “Time Under Tension” is a phrase that is of the essence to success, one of my favorites.
We need to make sure that our rep speed allows us to keep the tension squarely on the targeted muscle. That’ll usually be a much slower rep speed than you’d see from someone training for athletic performance. The eccentric or negative phase of the rep especially will be done more slowly and under control.
The concentric can, and should, be done a bit more explosively to recruit the maximum number of motor units – even for those training for hypertrophy.
2 – Proper Weight
Choosing the right resistance for bodybuilding training follows a similar protocol to rep speed. First, make sure you’re targeting the right muscle, then feel free to use relatively heavy weight without losing the feeling of the target muscle working. I like to refer to it as the weights are just tools to create tension, choose the right amount accordingly.
That’s one thing that’s so unique about bodybuilding and hypertrophy training: training like a power athlete with heavy resistance and/or high rep speed can be beneficial. However, doing it without stimulating the right muscles won’t lead to growth in the right areas.
For example, let’s say you’re doing a dumbbell press for your chest. If you use as much weight as possible and move that weight explosively, no doubt you’ll “perform” better, but if doing so shifts a good portion of the work away from your chest to your anterior delts, then you’ve robbed your pecs of the stimulation they need to grow. Sink your shoulders into the bench, chest up, and “squeeze” the weight up with your pecs.
3 – Focus
Mind-muscle connection.
If you don’t focus on the muscle you’re trying to bring up, your body will revert to calling upon the muscles surrounding the ones you’re wanting to build and also momentum.
Doing an exercise without feeling the targeted muscle will not only delay progress, it can also set you back by exacerbating muscle imbalances and possibly lead to injuries.
The only way to make sure you get what you want from an exercise is to focus on the task at hand. Make sure that you feel the right muscles working as much as possible from the onset of the first rep to the completion of the last.
I was very fortunate to have the trainers and mentors that I did from day 1. I listened and learned. Jeff Lauber (former Mr.Ohio), John Defendis (former USA champion, Joe McNeil (I believe was Dexter Jackson’s trainer the year he won the Mr.Olympia) and Clifta Coulter (arguably one of the best women bodybuilders of the 90’s and a former USA champion). Jeff taught me that the muscles can’t read the numbers on the dumbbells. John taught me to train to failure and then some, Joe was “The Wizard” when it came to contest prep and Clifta was a combo of the above three. I owe much of my success to each one of them. Here at Fit and Psyched located minutes from downtown West Palm Beach at 1177 Clare Ave, Unit 2, West Palm Beach, Florida 33401, we convey this message and style to all of our personal training clients, 7 days a week. If you’re interested in finding out more about us please call 561-223-1112 or fill out a consultation form on our website and either Dave or Amy will get back to you promptly. Thank you and have a blessed and healthy day!
