Do this if you go to the gym

[Peco]

Record your workouts. If possible from the side. Having a friend or pt watch you is fine too.

In any other sport you have coaches watching you, giving you an objective assessment of the movements you are making and correcting them.

Yet most gym goers think that they can just rely on their feeling sense and sensory cues to make sure they are doing the exercise properly. Well you can't, your feeling sense is very deceiving and can adapt to wrong movement to make them feel right.

Every exercise is different, but these 2 things should be present in virtually any exercise:

• Your back from your butt up to the line of your armpit should be pretty much flat, not too rounded or arched

• Your neck should not be retracted back or crushed into your ribcage

Watch the recordings back to make sure you did everything right. If you can't do the exercise properly, lower the weight and try again.

 

[Deleted member 22518]

Sucks to that in my retarded ass gym full of indians and every square meter has 3 indians in it like its so full niggas be going on the ground doing pushups can't believe the state of europe

 

[kingofearth]

Post edited due to Ambiguity: I'll add 2 more sidenotes:

previously:
Time under tension, depending on what you're training, for most people it's best if the weight declining/retracting is lowered slower then the time they start from ground > lift > squeeze.

previously:
Mind to muscle connection helps. Visualise the muscle working, the fibres being activated, throughout the entire ROM. Focus your brains capacity on doing that singular rep.

More precise language:
I
'm talking about the eccentric. This is the part you slow down. Intentionally lifting slower is stupid-unless you're in rehab, skill work, or some other niche form of training.

Time under tension is not useless though. Overstated often, sure, but not useless. Mechanical tension and your proximity towards failure is what drives hypertrophy. Slowing down your eccentric will help maintain tension and control, but slowing your concentric will create fatigue which as a by-product will limit performance and create unnecessary fatigue,.

Good post OP.

 

[Peco]

Sucks to that in my retarded ass gym full of indians and every square meter has 3 indians in it like its so full niggas be going on the ground doing pushups can't believe the state of europe

Well that sucks. Still try to find a way to do it. It's not that you won't build muscles without doing this, but bad form can lead to very bad postural issues.

 

[Final Fantasy]

Time under tension, depending on what you're training, for most people it's best if the weight declining/retracting is lowered slower then the time they start from ground > lift > squeeze.

Are you saying to go slow on the concentric because time under tension doesn't do anything except fatigue you and worsen your next rep.

 

[kingofearth]

Are you saying to go slow on the concentric because time under tension doesn't do anything except fatigue you and worsen your next rep.

I apologise, my original comment was quite ambiguous.

I'm talking about the eccentric. This is the part you slow down. Intentionally lifting slower is stupid-unless you're in rehab, skill work, or some other niche form of training.

Time under tension is not useless though. Overstated often, sure, but not useless. Mechanical tension and your proximity towards failure is what drives hypertrophy. Slowing down your eccentric will help maintain tension and control, but slowing your concentric will create fatigue which as a by-product will limit performance and create unnecessary fatigue,.

 

[Final Fantasy]

I apologise, my original comment was quite ambiguous.

I'm talking about the eccentric. This is the part you slow down. Intentionally lifting slower is stupid-unless you're in rehab, skill work, or some other niche form of training.

Time under tension is not useless though. Overstated often, sure, but not useless. Mechanical tension and your proximity towards failure is what drives hypertrophy. Slowing down your eccentric will help maintain tension and control, but slowing your concentric will create fatigue which as a by-product will limit performance and create unnecessary fatigue,.

I believe slowing down on the eccentric aswell will limit your performance and next set of reps within the gym. As you go closer to failure your eccentric will slow down anyway showing your body is near failure.

 

[kingofearth]

I believe slowing down on the eccentric aswell will limit your performance and next set of reps within the gym. As you go closer to failure your eccentric will slow down anyway showing your body is near failure.

If you overdo it yes.

There's a clear difference between a controlled eccentric and turning every rep into a 5 second negative.

A controlled eccentric will improve your stability, positioning and tension on the target muscle.

And yes, eccentrics do naturally slow down as you approach towards failure, but let's not imply controlled eccentrics are pointless. If we went by this logic, controlled form in general would be pointless because fatigue changes movement anyway.