This video presents three lesser-known muscle-building tips, contrasting them with commonly known, potentially ineffective methods. The presenter emphasizes practical application over theoretical knowledge, encouraging viewers to put the tips into practice rather than passively consuming information.
Use RPE (Rate of Perceived Exertion) instead of fixed reps: Focus on effort level (RPE 8-10) rather than a predetermined number of repetitions to maximize muscle growth. Practicing training to muscular failure helps calibrate RPE.
Track and utilize training velocity: Monitor the speed of your lifts. A 20% velocity decrease signals the optimal time to end a set for maximizing strength and muscle growth; a 40% decrease is effective for muscle growth but may cause excessive fatigue. The presenter suggests using a simple method of recording workouts to understand this velocity decrease personally.
Incorporate partial reps: Focus on partial repetitions at the longest muscle length (most stretched position) for enhanced muscle stimulation and potential strength/growth gains beyond full-range repetitions. The presenter notes personal strength gains with this method.
