Do you BOUNCE during sets?
You know what I mean...
...when you do a bicep curl and bounce at the very top when the dumbbell is nearest to your shoulder.
…or during a bench press when you lower the bar to your chest and bounce at the bottom as you reverse course.
weeeeell REVERSE. THAT. BOUNCE.
You heard me.
As much as I would love clients to stop thinking in terms of single arbitrary reps, we naturally do it as a way of breaking down an intimidating set into more easily digestible steps along the way.
Unfortunately ‘the bounce’ happens at the absolute WORST point in the exercise.
Most people bounce because it’s the hardest part of the exercise.
Guess what? Thats the part that matter’s the most.
Most trainers would just say ‘Don’t bounce’.
But do yo know what? Bouncer’s gonna bounce.
So I say this, reverse that shit.
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Bounce at the opposite end of the exercise.
Start the exercise where you are currently bouncing and bounce at what would usually be the beginning of the exercise.
Take bench press for example. Usually you would start with arms fully outstretched above you. Lowering down and back up is one rep:
Not any more chump.
Lower slowly down and start counting from the bottom up.
Extending the bar up and then back down. This is now one rep.
For a video demo swipe right on my instagram post ----> Here
This way you bounce at the top(the most useless part of the exercise) and you slow down to restart from the bottom, effectively dragging out the most important and effective part of the exercise - the amortization period when the bar is closest to your chest!
This has the added bonus of increasing time under tension at both ends of the exercise. Hear me out…
Most people take micro rests in-between each rep when the bio-mechanical pressure is at it’s lightest. By actively bouncing through this part of the rep it stops you from otherwise stopping and releasing all that sweet, sweet built up tension in your muscle.
Remember time under tension and optimal muscle contraction are the most important factors for hypertrophy(muscle building).
Having trouble feeling the Bench Press in your chest? Of feeling shoulder lateral raises in your arms too much?
Check out these tips on enhancing that mind muscle connection.
Still not seeing muscle gains? Make sure you are following this basic strategy.
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