Science actually finds that FAST reps give better gains than slow ones.

Time-under-tension fags absolutely BTFO.

Is everything IST has been preaching retardedly wrong? Has the sticky been stealing our gains?

  1. 1 month ago
    Anonymous

    If you move the weight faster there's more inertia so peak effort is higher, effectively you're lifting a heavier weight.

    • 1 month ago
      Anonymous

      But but muh time under tenshun!

      • 1 month ago
        Anonymous

        Is still more work if you go slow enough

  2. 1 month ago
    Anonymous

    Science is for fags

    • 1 month ago
      Anonymous

      IST is truly the most retarded board.

      • 1 month ago
        Anonymous

        Modern soience where you ignore your intuition is

        • 1 month ago
          Anonymous

          >intuition
          What are you, a woman?

          • 1 month ago
            Anonymous

            I think it's more like common sense. There are many psychological studies set out to prove experiences which are very obvious and true. For example, what is called hypergamy is academically referred to as the marriage/dating gradient. This has been known since the dawn of man but for some reason it takes whole fields of study before half the population wont immediately dismiss an idea that doesnt support the narrative. And still they dont believe it.

            • 1 month ago
              Anonymous

              hypergamy doesnt support the narrative? but everyone knows and admits pussy has the final say as theyre weaker and more desirable

          • 1 month ago
            Anonymous

            but women are the ones constantly looking for reassurance and having their shitty life choices validated
            men on the other hand do things for better or worse based on gut instinct

        • 1 month ago
          Anonymous

          If you don't like science fuck off and live in the woods retard.

          • 1 month ago
            Anonymous

            Sadly that's actually illegal here.

            • 1 month ago
              Anonymous

              Like you would ever actually give up shitposting and go live in the woods anyway

        • 1 month ago
          Anonymous

          "Facts don't care about your feelings"

        • 1 month ago
          Anonymous

          Unironically this.
          https://archive.org/details/sciencefaithands032129mbp/page/n10/mode/1up

      • 1 month ago
        Anonymous

        most posters here originated from /LULZ/, the true lowest IQ board
        poe's law killed IST

    • 1 month ago
      Anonymous

      >Science is for fags
      Stupid person cope

    • 1 month ago
      Anonymous

      >TRUST THE SCIENCE GOY

  3. 1 month ago
    Anonymous

    >Well, we have a meta-analysis (2) that evaluated eight different studies and found no statistically significant difference between repetition speed and muscle growth.

    • 1 month ago
      Anonymous

      >cherrypicking
      Yeah let's ignore all the other studies mentioned.

      • 1 month ago
        Anonymous

        >meta-analysis
        Do you know what this means you dumb motherfucker?

        • 1 month ago
          Anonymous

          a study of studies, which will reveal the truth

  4. 1 month ago
    Anonymous

    >NOOO I HATE SCIENCE!!! SCIENCE IS A LIE, VAX IS A LIE
    >OH MY GOD THIS STUDY PROVES FAST REPS ARE BETTER THAN SLOW ONES, IT MUST BE TRUE!!! I LOVE SCIENCE

  5. 1 month ago
    Anonymous

    I work in a sports medicine centre and can confirm this. I used to be a STRONK WEIGHT STRONK GAINS follower results
    >after going for Ss, no plan and just lift heavier every day
    >no visible gains
    >only gained 10 kilos in 2 years
    >only thing I did correctly was pull ups and my form was shit
    Fast forward 3 months ago
    >start working in sports medicine center
    >boss is giga chad, literally a 65 yo who wakes up at 0500 to lift in darkness in his own laboratory
    >he has 5%body fat and goes for the 1/2/3/4 despite being a fucking 170cm oldman midget
    >I start working there and he tells me to pass by and do some tests and he makes me a personal plan
    >I got shitty results
    >He tells me "anything that is slower than 1 meter pwr second will generate hypertrophy and thats just looks that will fade away after two weeks
    >If you want muscles follow this and that anf ALWAYS FAST AS FUCK

    I have gained 5 kgs in threw months, my bench press and OHP can go to the 1/2 finally and I am happier than ever. Never sore back, never limb pain. I am happy and healthy.
    Also Never got so much miring in my whole life

    • 1 month ago
      Anonymous

      >1 meter pwr second will generate hypertrophy and thats just looks that will fade away after two weeks
      Does this mean hyperthropy goes away after two weeks?
      What?

      • 1 month ago
        Anonymous

        I am kinda of retarded in whats regarding sports phisiology, I work doing enhancement techniques in powerlifting but he told me this
        >The muscle you get using hypertrophy will require an absurd amount of protein, oxygen and regular exercise to mantain
        >Its functionality will be reduced as it is not a fast reaction muscle fibre
        >The body will tend to catabolize it as soon as you change routines, forget the scoop or change exercise table

        He told me that the best manual for training is now Badillo's strength training
        >also when you work with fast muscle fibres (only activated with 1 m/s speed)
        >Muscle is smaller but more productive
        >less mass gains but more lift gains
        >literally best option unless you want to max looks
        but
        >They stay longer than hypertrophy, consume less and ON VERY LONG TERM (MORE THAN A YEAR) can produce better looks and lower body fat

        • 1 month ago
          Anonymous

          You got a link to that programm?

        • 1 month ago
          Anonymous

          I am no doctor but, my dad who was a gymnast in his youth and a prolific athlete, who used to when I was young, insist on fast, quick movements for body weight training and to avoid heavy weights entirely. He also specified endurance weight tests. It is hard to explain but I think it was more a discipline thing - stuff like hanging from a bar with straight arms until failure or lying on your back with feet together and heels 6 inches off the ground for 3 mins. Little things like that are intermixed between exercises. Made me a great footy player. I am 6ft3 which I reached at 14, with wide shoulders and a barrel chest and naturally was pushed as a prop in Rugby.
          Despite being as strong as other front rowers and playing with and against guys in junior programs for NRL clubs, I was quite fast and could keep up with fullbacks and second rowers. I never purposefully weight trained until I was 19.
          Another point, my dads best mate grew up on a farm and his dad owned and ran a coach business, so he spent his teens taking apart and putting together GM and Cummins engines. Was always wiry as shit but he could carry a gearbox on his own out of a MAN with seemingly little effort. He never played any sports or worked out. Was just farm strong and on the tools for 30 years. Its not like he was doing ultra fast reps all day. He is also a chain smoker and alcoholic, and was since he was 17.

        • 1 month ago
          Anonymous

          Tried it out. dropped all my weights by 5 pounds and it felt pretty good. Kinda feels like im actually doing something. I think ill stick with it for a while.

        • 1 month ago
          Anonymous

          this is fucking retarded
          muscle is muscle
          you add muscle then you train it to perform how you want it to
          "more productive" muscle has to do with nervous system and mind-muscle, not the "type of muscle"

          • 1 month ago
            Anonymous

            This level of smegma brain is beyond limits man. Grab a book Black

        • 1 month ago
          Anonymous

          >muscle fiber typing
          >some sports larping routine when you're likely a NEET or wage slave
          Jesus fucking Christ can the dyels get off this board. Just go back. Go be a "killer" there you weekend warrior.

    • 1 month ago
      Anonymous

      Compensatory acceleration.

      Higher force == more acceleration == more tension on the muscle == more strength gains.

      • 1 month ago
        Anonymous

        This is the name

        You got a link to that programm?

        He tested me for my rm on squat, bench, pull up, deadlift, jump and loaded jump (cmj) after that
        >Use 40% of your maximum weight and only fast reps
        >I just do this
        >Bench, squat, deadlift, row, cmj and ohp 3 days
        >Jump, squat, deadlift, falls, cmj and weighted stair walk the other 3
        >all day core exercices
        I do everything with 40% of maximum possible load and at top possible speed the trick is
        >Just 5 reps and 4 sets per exercise
        >Only top speed, if you see you are doing slow recover.
        >Employ a fatigue test and go for a maximum of 9/10 if you dont reach 8/10 fatigue
        To this day I still havent had a sore muscle or back pain.

        I am a Badillo follower till the day I die. Imma go to work in one hour, will post pics and program if you interested

        I am no doctor but, my dad who was a gymnast in his youth and a prolific athlete, who used to when I was young, insist on fast, quick movements for body weight training and to avoid heavy weights entirely. He also specified endurance weight tests. It is hard to explain but I think it was more a discipline thing - stuff like hanging from a bar with straight arms until failure or lying on your back with feet together and heels 6 inches off the ground for 3 mins. Little things like that are intermixed between exercises. Made me a great footy player. I am 6ft3 which I reached at 14, with wide shoulders and a barrel chest and naturally was pushed as a prop in Rugby.
        Despite being as strong as other front rowers and playing with and against guys in junior programs for NRL clubs, I was quite fast and could keep up with fullbacks and second rowers. I never purposefully weight trained until I was 19.
        Another point, my dads best mate grew up on a farm and his dad owned and ran a coach business, so he spent his teens taking apart and putting together GM and Cummins engines. Was always wiry as shit but he could carry a gearbox on his own out of a MAN with seemingly little effort. He never played any sports or worked out. Was just farm strong and on the tools for 30 years. Its not like he was doing ultra fast reps all day. He is also a chain smoker and alcoholic, and was since he was 17.

        Also ultra baded. My boss used to be a gymnast too until he broke his knee

        • 1 month ago
          Anonymous

          Post pics and program

        • 1 month ago
          Anonymous

          Post body and then shut the fuck up niggler

          first red flag
          >Thirty-four untrained women
          second
          >The SS group performed 6-10 repetitions maximum (6-10RM) for each set with 10 s concentric (con) and 4 s eccentric (ecc)

          they really set out to make it say what they wanted from the start

          Literally this dude, fuck this entire thread is a bunch of retards. Time undertension has worked great for me
          I fucking hate morons

  6. 1 month ago
    Anonymous

    Why not both? I work on explosive movement on the lift, aim to flex at the top of the exercise, and a slow contraction (almost like a negative) on the way down.

    • 1 month ago
      Anonymous

      I go by this too anon, personally i feel like it takes more discipline than anything else but really trains your body effectively

  7. 1 month ago
    Anonymous

    LOL, the sticky is a load of shit and 99% of people on IST are fatties posting fph to motivate themselves, though putting down the fork eludes them.

  8. 1 month ago
    Anonymous

    first red flag
    >Thirty-four untrained women
    second
    >The SS group performed 6-10 repetitions maximum (6-10RM) for each set with 10 s concentric (con) and 4 s eccentric (ecc)

    they really set out to make it say what they wanted from the start

  9. 1 month ago
    Anonymous
    • 1 month ago
      Anonymous
  10. 1 month ago
    Anonymous

    > GRAVITY BULLSHIT WHATEVER
    > cartoons on thumbnails
    Yeah no, not a great source sorry.
    Mike Israetel says that it doesn't matter since extra time under tension is compensated by more tension during faster reps so it's kinda the same.
    /Thread

    • 1 month ago
      Anonymous

      >Mike ~~*Israetel*~~
      Do goyim really?

  11. 1 month ago
    Anonymous

    Explode for concentric, slow for eccentric.

  12. 1 month ago
    Anonymous

    Nobody ever did slow reps. Even the gays that preached them didn't. Same thing with range of motion nobody ever does it and they're bigger than the guys who do slow controlled, full rom reps. Even the silver era people made fun of it. You just add weight to slow the reps down.

    Yates:
    >be slow on the negative so you get that maximum contraction. Don't shrug your shoulders during these lat raises bro you're making the traps do the work. Deload the weight if you can't do it properly.
    Meanwhile in his training footage:

    ?t=32
    Arnold did this too.

  13. 1 month ago
    Anonymous

Your email address will not be published.