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are you training to failure I mean really training to failure I’m going to show you this week exactly what I mean so that you can start getting the best results that you ever have in a gym it’s cool young r [Music] what’s up guys Jeff cavaliere athleanx. com going to go over a really key concept here I think it’s going to help you out a lot when we talk about training to failure and actually what is failure what are we talking about with failure well you have to remember when we do any kind of an exercise there’s two parts to the exercise you have the concentric or positive portion of the exercise I I don’t know I just automatically demonstrate a curl but that’ll be the part where you’re lifting up and then the lowering or slowing down the Ecentric phase the negative is where you’re controlling that weight on the way down I can tell you right now the most effective part of the rep is the negative and why is that because when you do a positive rep you have tension on the muscle of course course but you’re lifting it it’s getting shorter and shorter so the top your your bicep is contracted it’s getting short as you lower it though you still have tension but at the same time you’re lengthening that muscle out so you’re actually causing some of those micro tears being pulled apart that are necessary for you to come back and grow without the tears or the micro tears there is no need for repair without repair there’s no need for growth so it’s really really important so some would even argue that getting to the negative phase is all that matters so if we want to talk about that you would say just doing a negative only X you exercise I don’t necessarily believe in that I think we can go to positive failure and then come back and do a negative extension to make sure that we’ve you know exhausted both positive and negative which results in total failure so that’s what we’re talking about so let me show you three exercises that you can do this time a bicep curl you can just take your your barbell up here let’s say I’m you know lifting here going up working slow it down on the negative here another negative let’s say this is my last one I’m really struggling to get it up it’s the FL exercise down slow on the negative okay now I know I can’t get another positive rep out but I do know that I’ve still got negative strength left I do have the availability to continue to push that negative a little bit further so I could try try to take this bar and really swing it up and then concentrate on just the lowering like that but that’s not so safe it’s not so effective I like to come to the pull-up bar so I’m going to step up onto the pull-up bar put myself in this position which is essentially the top portion of a curl so we’re going to come up here and I’m going to lower myself down slow under tension okay once I get down to the ground up again in that top position and then lower myself down until the point where I come up here and I literally can’t even hold it that’s true failure that’s where you need to push yourself to if you want to cause the most growth when you’re in the workout you know doing a workout next thing pull-ups we pretty obvious if you come here you can do your pull-ups okay we take them up working on our back right squeeze down low you lower it slowly well let’s say again can’t get up anymore that’s it I think the set’s over it’s not over what we want to do use that same technique get myself up to the bar up top and lower slow or you’ve seen a jumping pull up jump and lower slow until the point where again you get to the top and you can’t even control it that would be positive and negative a failure that’s the stimulus you need to get the best results last place dips same thing guys pretty easy to probably see this you’re going to get in position for your dip okay I’m working my chest my triceps as I lean forward here I dig my chin into the chest okay can’t get another rep what do I do I step up the top and I control the lowering down step up to the top control the lowering down get up to the point where I can’t even control it so guys athenex is a system that’s geared to get the most out of you it’s geared to train you in a way where we extract every bit of your capability so that we can produce the results that we do in 90 days that’s the whole thing if you’re not going to train for a long period of time cuz we don’t we train for 30 minutes you better train hard and leave it all out on the gym and this is a road map for doing that and getting the most out of your workouts guys if you haven’t already join the rest of team athleen get over to aex. com and grab the training program I can’t wait to see the results that you guys put up and you guys been feeding in and putting up on our little Wall of Fame over at aex. com I want you to be the next one so let’s get it all started we’ll be back here again next week with more uh more videos If you like this kind of instructional approach leave me a comment below let me know favorite this video put the thumbs up whatever it is that you do to show your support for what it is that we do I really appreciate it guys I’ll be back here again next week some more videos until then have a good weekend [Music] this cool Young