Best Muscle Building Workout Tip So Many Males & Females Ignore #LLTV

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The Simple Technique To Gain Muscle Mass Fast: TEMPO

Lets be real Live Leaner, there are many advanced teachings available to you on ways to build muscle faster.

BUT…

In most cases these “revolutionary” techniques are way more advanced than your current fitness level. It’s so important to first learn and master the fundamental basics…then move on to more advanced techniques.

And that’s what I want to talk about in today’s episode of Live Lean TV.

Even though this simple muscle building technique should be engrained in the head of every single personal trainer, I often see these fitness professionals also forgetting about it.

This amazes me because this is without a doubt one of the easiest and best muscle building workout tips you can add to your training.

Best Muscle Building Workout Tip: TEMPO

Tempo is simply defined as the time (in seconds) it takes you to lift and lower a weight. Focusing on and varying the tempo is one of the most effective ways to increase muscle gains in the gym. Tempo is broken down into 4 different numbers that would look like this:

Best Muscle Building Workout Tip Tempo

1st Tempo Number: Eccentric/Negative: 

In the example of a bicep curl, the eccentric portion of the lift would be the lowering of the weight in seconds. Example: 3-6 seconds.

This is the part of the lift that causes muscle soreness and muscle fiber hypertrophy…meaning it’s –> MOST RESPONSIBLE FOR BUILDING MUSCLE & STRENGTH.

2nd Tempo Number: Pause At The Bottom:

This tempo number indicates in how long to pause at the bottom of the movement in seconds. Example: 0 seconds.

3rd Tempo Number: Concentric:

This tempo number indicates the lifting of the weight in seconds. So in the example of a bicep curl, the concentric part of the lift is when you lift the weight up. Example: 0 seconds.

4th Tempo Number: Pause At The Top:

This tempo number indicates the pause at the top of the lift in seconds.

TEMPO GUIDELINE FOR GENERAL MUSCLE BUILDING PROGRAMS

Here’s an image representing the 4 parts of TEMPO and the recommended times for general muscle building programs.

Feel free to “PIN” away.

Muscle Building Tempo Guideline

Another “Out Of The Box” Muscle Building Tip For You – Count Down

Most people count reps up.

For example, if your program calls for 10 reps…you count 1-2-3-4 after each rep…and so on.

Switch it up!

Try counting down.

For example, after your first rep you’d count 10-9-8-7…and so on.

Physchologically I find this keeps my mind-set more focused and motivated to hit my goals.

I hope you enjoyed these best muscle building workout tips.

Give them a try and let me know what you think in the comment section below.  

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Questions For You:

– Do you focus on the tempo of your lifts when lifting weights?

– How do you count your reps? Do you count up or down?

 

Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.

 

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52 responses to “Best Muscle Building Workout Tip So Many Males & Females Ignore #LLTV

  1. great tip brad i started to really focus on TUT (time under tension – which
    is essentially what he’s talking about) last year and actually saw a pretty
    dramatic increase in gains! Makes the workouts much harder though lol. But
    hey its supposed to be hard right?

  2. Amazing Technique, thanks for sharing!

    I was extremely pleased to discover this web site.

    I want to to thank you for your time for this fantastic read!!

    I definitely savored every bit of it and I have you book marked to see new things on your
    blog.

  3. Squats could be the most important for the size of muscle building exercise. Past building muscle groups of the lower limbs, squats are a fantastic full body work out. Calculated forearms, upper body, abs and even your back. The use of a suitable approach is important with squats. For proper squat, the hips should appear lower than the knees and the body should be well balanced.

  4. When it comes to maximizing muscle-ups, rope climbs, pull-ups, and snatches, stronger biceps will allow you to handle more weight on your compound upper back exercises.This is a great mass building exercises for your biceps.

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  12. Great tips! Yes women won’t get bulky lifting weights. Only lean muscle and you will gain a lot of muscle by dropping the weights by 20%. Awesome post!

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  14. i’m so glad i found you a week ago. i’ve learned so much with your food wars episodes. i’ve started doing your workouts, and i’m already seeing results. i also started the no bread 14 day challenge yesterday. let’s see how that one goes. thank you.

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  20. Useful information shared..Iam very happy to read this post..thanks for offering us good info.Wonderful walk-through. I understand why post.

  21. HI Brad! I have a quick question! I really fear my body looking masculine, I don’t really want to look like a personal trainer…I just want to be thin. I’m afraid that if I build lots of muscle, I will end up having muscle curves and defined calves and such. What is your opinion on this? Thank you!

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  23. Dude brad I got to say your an inspiration. After 3 years of not giving of shit due to being happily married with kids I felt like there was no point nor motivation to get lean and ripped again till came across your channel.

  24. thanks Brad this is my 1st vid I’ve seen of yours and it does make sense. I will try to incorporate this strategy

  25. As usual Brad, more great tips. I will start doing this. But I would like to know do you use the same method when using the universal machines?

  26. I tried this at the gym an to lift for the same amount of reps ive had to drop the weight by about 20%! Its good!

  27. Great Video Brat…..I felt the change in the effort needed today itself in the Gym. You get a sense of something more happening with your muscles while I did lift today keeping in my the concept you explained.
    Thanks!

  28. @BenoitDouville great question. Yes, you should focus on tempo for ALL body parts. For abs, the main thing to focus on is your breathing and contraction of your abs. On the contraction, breath out as much air as possible and flex your abs.

  29. Hi Brad,

    As usual, this is a great value tip, thanks for this!!!

    I wonder if we can use this tip for leg workout and/or abdominal exercise? I basically imagine how to apply this for squats for examples (you do use it for squats at the end of the video, don’t you?) but for abs, I have no idea…

    Thanks again.

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