Unlock the Secret to More Muscle and Faster Fat Loss

Unlock the door to a whole new world of gains! [MetaShred Extreme] [Unlock the Secret to More Muscle and Faster Fat Loss] [Unlock the Secret to More Muscle and Faster Fat Loss] If I’ve said it once, I’ve said it a million times: There is no more important exercise variable than tempo. Tempo describes the speed at which you perform a certain movement. For most gym bros, the only speed they know is fast. But a refined meathead knows that the slightest tweak to tempo can completely change the stimulus to your muscles and instantly unlock the door to a whole new world of gains. That’s why I designed some of the workouts in my new Men’s Health body-transformation program, [METASHRED EXTREME], around this concept. Here are three training tempos that I’d recommend more men and women incorporate into their workout programs: 1. Accentuated Eccentric Tempo Slowing down the eccentric, or lowering (also called negative), portion of an exercise is one of the fastest ways to build more muscle and bulletproof your joints. How do you apply accentuated eccentrics to your training? Try performing the lowering portion of a movement for 4 to 5 seconds, slowly and steadily stretching those muscles under the load. Yes, you’ll have to go lighter than normal, but you will most certainly feel your muscles more and get a better training effect. I guarantee it. 2. Mind-Muscle Tempo It sounds counterintuitive, but a supereffective way to wake up dormant, stubborn muscle groups is to cut your load in half and double your time under tension. Take 4 seconds to lift the weight and 4 seconds to lower it. Including a brief pause at the bottom and top of the movement, each rep should take about 10 seconds. 3. Pause Tempo Want to enhance your exercise performance immediately? Hold the finishing position of any movement for 4 full seconds before exploding back to the starting position. For example, pause in the bottom of a squat or pushup or at the top of a pullup. Most guys just blow right through each rep, relying solely on the elasticity of their joints and connective tissues to power them through. Not only does this wear you down over time, you never really own a movement unless you can hold it with perfect form in the most challenging position. And don’t just hold the bottom position — tense all of your muscles and get your body as tight as possible. Keep breathing and get comfortable being uncomfortable. Below are two tempo workouts I’ve created, which are inspired by my new Men’s Health body-transformation program [METASHRED EXTREME] — one for the upper body and one for the lower body. Try them both. You won’t regret it … even if your muscles feel otherwise! To access a free video demo of these workouts, [click here!] MetaTempo Upper-Body Workout Directions: Do each move below at the prescribed tempo for as many quality reps as you can in 2 minutes. Then rest 1 minute and move on to the next exercise in the order outlined below. Once you’ve completed all 5 exercises, that’s 1 round. Do 2 to 3 rounds. 1. Single dumbbell eccentric pullover (4- to 5-second lowering) 2. Mind-muscle dumbbell incline chest press (4 seconds up, 4 seconds down) 3. Dumbbell chest-supported hammer-grip pause row (4-second pause at top) 4. Dumbbell muscle snatch to eccentric full frontal raise (4- to 5-second lowering) 5. Power bodybuilder: hang clean to push press to eccentric overhead press to eccentric hammer curl (explosive on the way up, lower slowly on the way down) MetaTempo Lower-Body Workout Directions: Do each move in the order listed below at the prescribed tempo for as many quality reps as you can in 2 minutes. Complete all sets for the given exercise before moving to the next exercise. 1. Mini-band single-leg pause hip thrust (4-second pause at top). Do 1 to 2 sets per side with 1 minute of rest between sides. 2. Eccentric Bulgarian hip hinge (4 to 5 seconds lowering). Do 1 to 2 sets per side with 1 minute of rest between sides. 3. Mind-muscle Bulgarian split squat (4 seconds down, 4 seconds up). Do 1 to 2 sets per side with 1 minute of rest between sides. 4. Mini-band double dumbbell pause front squat (4-second pause at bottom). Do 2 to 3 sets with 1 minute of rest between sets. For more metabolic bodybuilding programs like this, check out my new [METASHRED EXTREME] program from Men’s Health! [BJ Gaddour]BJ Gaddour @bjgaddour Men’s Health Fitness Director Creator of [METASHRED EXTREME] [Unsubscribe] | [Manage Your Email Preferences] | [Privacy Policy] Customer Service Dept., 400 South 10th Street, Emmaus, PA 18098 © 2017 Rodale Inc., all rights reserved. 13898