NEWSLETTER

A 3-Step Technique Tweak to Squeeze the Best Gains out Of ANY Exercise

24th October edition of the Manximize newsletter

Photo by Alexa Popovich from Pexels

Be it soul-killing front squats or breezy bicep curls, you can apply this tip to any exercise.

To grasp the technique, let’s first understand the 3 stages of a rep:

• The Concentric (or The Positive). This is when the muscle is contracting as the weight is being lifted.
• The Eccentric (or The Negative). As the weight is being “lowered” here, the muscle belly lengthens.
• The Transition (or Peak Contraction). Where the eccentric and the concentric meet.

Wikimedia Commons

Now, the 3-step tweak?

Slow down the negative. Hold at peak contraction. Explode the positive.

Doing this will activate all the 3 primary muscle-building mechanisms:

• By slowing down the eccentric, you trigger higher muscle fatigue and increase the Time Under Tension (TUT).
• By squeezing at peak contraction, you force…