2273: Building Muscle Working Out Only Two Days Per Week, The Value of Unilateral Training, Tips for Overcoming Rotator Cuff Pain & More

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Feb 16, 2024

Discover how changing your rep tempo can unlock muscle gains and break training plateaus. Explore the benefits of unilateral training for fixing muscle imbalances and preventing future issues. Learn tips for managing rotator cuff pain, including mobility and strengthening strategies. Delve into the intriguing connection between strength training and brain health, potentially aiding recovery from conditions like meningitis. Plus, enjoy personal anecdotes about peanut butter and fun insights into how technology reshapes fitness routines!

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ADVICE

Tempo Switch for Gains

Want to reignite muscle growth?
Change your rep tempo.

ADVICE

4-2-2 Tempo

Try the 4-2-2 tempo (4-sec negative, 2-sec pause, 2-sec concentric).
Most people don't utilize this hypertrophy-focused tempo.

ADVICE

Mindful Lifting

Use lighter weights and focus on form and technique to near failure.
This "making the weight feel heavier" can stimulate more growth than simply adding weight.

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In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram

Mind Pump Fit Tip: Want to get your gains moving forward? Change the tempo of your reps! (1:51)
Is there an adaptation process that happens with your diet? (14:17)
Justin’s love of peanut butter. (20:34)
Mind Pump’s viral peanut butter moment. (23:34)
Daily mobility hacks. (24:30)
Busy saving lives. (27:43)
New sponsor alert! A Mind Pump favorite, Brain.fm! (30:40)
Come see Mind Pump at Pros Gym in Columbus, OH! (35:21)
Human psychology and the endless potential of technology. (38:27)
Joovv x San Francisco 49ers. (49:51)
Shout out to the Mind Pump x Pre-Script L1 Live Event! (53:00)
#Quah question #1 - Other than serious athletes, shouldn’t 95% of training be unilateral, so we can fix muscle imbalances and then avoid them in the future? (55:13)
#Quah question #2 - Are two days of full body training enough to still see results if you feel burnt out? (58:33)
#Quah question #3 - What do you recommend for rotator cuff pain? Mobility? Rest? Strengthening other areas to support? (1:00:34)
#Quah question #4 - How do exercise and strength training improve brain function? I have a client recovering from meningitis and gets exhausted from focusing on movements and balance. I know it’s good for brain health, but I am not sure about the science behind it. (1:04:12)