Squeezing hard after every rep

[Slashmonay]

this what most of you guys do? i am just starting to do it now, everyone tells me ill see good gains just from contracting at the end of each rep

[Stonecold54]

Originally posted by Slashmonay
this what most of you guys do? i am just starting to do it now, everyone tells me ill see good gains just from contracting at the end of each rep

I truly believe that a hard contraction is a key to muscle growth (there are other factors but I think this needs to be present always). the whole point is to recruit more muscle fibers in your lift. there should be tension on the muscle throughout the whole rep and an intense squeeze at the top.

[CreepingDeath]

yeah I agree....sometimes though this involves lowering the weight a little until you can use the right muscle for the right exercise. Especially bench press, for me at least

[JUICE]

i love sqeezing the muscles. I love that pain and know its working. I do every rep with e squeeze

[majoradams]

it depends on the exercise, its harder to 'squeeze' the muscle on an exercise like shoulder press, but something like curls it is obviously alot easier to feel the contraction.

[MDAM21]

i agree with the "squeeze method" as well. aside from contracting every muscle fiber involved, your doing slow methodical reps, so it cuts back on breaking form. also pausing momentarily at the positive end of any lift is always good,,,,helps fight momentum

[beefcake]

Originally posted by MDAM21
also pausing momentarily at the positive end of any lift is always good,,,,helps fight momentum

I think pausing at the end of the negative is important as well. Can't stand the barbell chest bouncers.

[Stonecold54]

Originally posted by beefcake
I think pausing at the end of the negative is important as well. Can't stand the barbell chest bouncers.

yes both on parts of the cadence there should be a slight pause to negate any momentum.

[CrazyShane]

I was always taught to contract the muscle at the end of each movement. As stated, this is best achieved though engaging more muscle fibers and keeping tension during the full range of movement. The mind-muscle connection is where it is at. That is why so many newbies have a hard time training back due to the fact that they can not See it to feel it.

[beefcake]

Originally posted by CrazyShane
The mind-muscle connection is where it is at. That is why so many newbies have a hard time training back due to the fact that they can not See it to feel it.

Yea, I notice a lot of people have a hard time doing db and bb rows. I try to tell them to concentrate on contracting the lats and visualize pulling back with their elbow to their hip. Still, I keep seeing em pulling the weight straight up to their chest. Focus and technique is the key, weight comes second.