Hi guys,

Today I have another tip for quick mass gain that I would like to share with you.

When I go to the gym I see this a lot and I guess you do, too: people do repetitions with huge weight in a very quick speed, as if there are in some kind of a race. They use momentum in their lifts, and to me this seems like pure cheating.

The goal of the workout is not to lift heavy, nor to make a lot of repetitions. The goal is to reach high intensity and trigger muscle growth. To do that you need to do slow repetitions.

Personally I will take 3 seconds for the positive and 3 seconds for the negative in any exercise and repetition I do, and I will do my best not to use momentum. The key is using measured speed without cheating.

This helps me achieve high intensity workouts even without big weights.

You will notice that when you do slow repetitions, instead of bench pressing 100kg you will be able to lift only 80kg but the repetitions will be much more demanding from your body and much harder to do. The key is quality, not quantity.

Lift slowly and focusing on the technique, not on speed, and you will see that you achieve results much faster.

To your success!

Dan