We have a new video out today for you here at John Doe Bodybuilding.
This video is going to focus on a new technique for you to try. It’s called concentric emphasis training.
This is all about rep cadence, and it’s a great way to add more intensity to your workout.
It definitely works so lose the ego and try it out!!
This brutal technique does two things:
- It makes you strong as hell.
- It makes you hungrier than hell!! If you’re a hardgainer having trouble stimulating the appetite you need to eat a caloric surplus, try this method for a couple workouts. You’ll eat nonstop afterwards!!
You can do this technique with almost any exercise but there are a couple where it’s not recommended such as lateral pulldowns or pull-ups.
As an example, let’s examine this technique done with the low incline chest press.
First set: warm-up set. A light warm-up for 10-12 reps with a normal 4-5 second rep cadence up and down.
Next set: moderate weight warm-up set. Do a heavier weight than the first warm-up set for 6-8 reps with a normal 4-5 second rep cadence (cadence remains the same as the first warm-up set).
Remember: this is high intensity training. It’s all about giving that last work set all you’ve got when you’re going to do a long and extremely challenging 10 second rep cadence.
You don’t want to injure yourself so make no mistake, it’s important to get your muscles warmed up. But you want to just do the bare minimum! You need to save your energy for that last set.
Now it’s time for the work set – the living hell!!
This is the cadence for the work set: 10 seconds up, 5 seconds down.
For the work set you should lift a heavier weight than the two warm-up sets but it won’t be anywhere near as heavy as you could lift if you were doing a normal cadence.
Remember: drop the ego!! This is not about ego, this is about time under tension.
This is a living hell and it should take everything you’ve got to do this set.
This is the kind of set where you have to imagine the hottest chick in the world blowing you…if you get just one more rep in. Either that, or you can think of something that just really pisses you off!!
Seriously guys, this set should be hard as hell!!
Again, for your work set you’re doing a 10 second concentric phase and 5 second eccentric phase for each rep.
That’s all for today guys. Try this technique out next time you hit the weights.
And stay tuned for more bullshit free videos and real information from John Doe Bodybuilding on how you can get big and cut.
P.S. – Don’t forget to grab Straight from the Underground now!!!
P.P.S. Our last video was focused on a good back workout you can do.
Here it is in case you missed it: