WEBVTT - #2114 Top Ten Workout Mistakes - Harps 0:00:00.440 --> 0:00:04.240 Good day, champions. I hope you're terrific. So something a 0:00:04.240 --> 0:00:08.160 little bit different today. I know we've spoken over the years, 0:00:08.320 --> 0:00:12.440 over eight and something years and two one hundred and 0:00:12.480 --> 0:00:17.520 something potties about working out and gyms and training and 0:00:17.560 --> 0:00:21.040 adapting and changing bodies, all that stuff. We've even bumped 0:00:21.040 --> 0:00:23.520 into this topic, but I've never really done a solo, 0:00:23.760 --> 0:00:28.520 extensive kind of unpacking of what I think is some 0:00:28.560 --> 0:00:33.640 of the most common mistakes, ranging from just that's kind 0:00:33.640 --> 0:00:36.959 of not very efficient or very effective through to it 0:00:37.040 --> 0:00:40.240 might be kind of dangerous for you in that space 0:00:40.520 --> 0:00:43.000 of how people work out. So if this is not 0:00:43.120 --> 0:00:46.800 interesting to you or for you, then jump out. If 0:00:46.880 --> 0:00:49.599 you are interested in changing your body or joining a gym, 0:00:49.720 --> 0:00:52.760 or you already go to a gym, or you're on 0:00:52.840 --> 0:00:57.360 the kind of reinventing yourself on a physiological level, but 0:00:57.480 --> 0:01:02.400 that fitness, health, wellness, performance, posture, pain, blood pressure, whatever 0:01:02.440 --> 0:01:07.920 it is, I think you'll find this interesting. So just 0:01:07.959 --> 0:01:10.160 to give you some context and background for those of 0:01:10.200 --> 0:01:13.200 you who don't know, and there's no bragging bragster in this. 0:01:13.200 --> 0:01:17.720 This is just kind of giving people insight into where 0:01:17.720 --> 0:01:20.000 this stuff comes from. So this is not a list. 0:01:20.040 --> 0:01:22.640 I got from anywhere. This is not off the interwebs, 0:01:22.680 --> 0:01:25.280 this is not this is not out of a book. 0:01:25.319 --> 0:01:28.440 This is just me, the exercise scientist who's worked in 0:01:28.560 --> 0:01:34.000 jym since he was eighteen, so worked in gym's been 0:01:34.080 --> 0:01:38.360 in Jim's owned multiple gyms, owned for gyms. It was 0:01:38.360 --> 0:01:41.880 the first, if not one of the first PTS in Australia. 0:01:42.000 --> 0:01:44.840 Co wrote the first personal training qualification, set up, the 0:01:44.840 --> 0:01:47.360 first personal training center. Blah blah blah. All of that 0:01:48.000 --> 0:01:50.840 not meant to be any skyting in that. That's just 0:01:50.920 --> 0:01:53.520 my journey. That's just practically where I've been. And I 0:01:53.560 --> 0:01:57.480 started that at eighteen, so that's forty four years ago. 0:01:58.560 --> 0:02:02.080 And I've worked with professionals, teams and elite athletes and 0:02:02.120 --> 0:02:06.240 Olympians summer and winter Olympians, blokes in prison, people with disabilities, 0:02:06.280 --> 0:02:10.680 people with terminal illnesses, people with all kinds of neurological problems, 0:02:10.720 --> 0:02:15.960 Parkinson's disease, people coming back from horrendous injuries. I still 0:02:16.000 --> 0:02:19.120 work with three times a week with my friend John, 0:02:19.120 --> 0:02:21.799 who's got a traumatic brain injury, a spinal cord injury, 0:02:21.840 --> 0:02:26.120 and had basically died multiple times after an accident that 0:02:26.160 --> 0:02:29.080 he had and he's still a work in progress, and 0:02:29.120 --> 0:02:31.160 I still help out a few friends here and there, 0:02:31.160 --> 0:02:35.600 but I'm not officially a trainer anymore, but nonetheless still 0:02:35.600 --> 0:02:38.359 look through an exercise science lens. Still talk to people 0:02:38.480 --> 0:02:41.360 most days of my life about something to do with health, wellness, 0:02:41.400 --> 0:02:46.600 performance training, and so that is where this is coming from. 0:02:46.639 --> 0:02:50.280 It is very much my thoughts, my insights, my ideas, 0:02:51.120 --> 0:02:59.280 my observation, my experience, my beliefs kind of intersecting into 0:02:59.800 --> 0:03:08.480 the chat. So not advice, not individual advice, not an 0:03:08.560 --> 0:03:13.200 individual prescription or program, just me talking to you about 0:03:13.240 --> 0:03:17.560 what I think about all of these individual topics that 0:03:17.600 --> 0:03:20.679 I'm going to cover, all these ideas or these suggestions 0:03:20.680 --> 0:03:26.120 that I'm going to unpack with you, and then and 0:03:26.160 --> 0:03:28.560 then I guess it's up to you what you do, 0:03:28.639 --> 0:03:31.080 if anything, with this. I'm not going to point you 0:03:31.120 --> 0:03:33.120 in a direction. I'm just going to say what I've seen, 0:03:34.200 --> 0:03:37.000 what's worked, what hasn't worked for me, but also for 0:03:37.040 --> 0:03:41.280 the people that I've worked with, And as the title 0:03:41.480 --> 0:03:46.880 kind of suggests, just things that are very common that 0:03:47.400 --> 0:03:53.680 are just really mistakes or perhaps flawed ideas or approaches. 0:03:54.800 --> 0:03:58.000 And often, in fact, I would say more often than not, 0:03:58.080 --> 0:04:01.560 people are not really aware, so they're not intentionally doing 0:04:01.600 --> 0:04:06.000 something unproductive or something bad, or they're not intentionally trying 0:04:06.040 --> 0:04:10.360 to of course derail our own kind of progress or outcomes. 0:04:11.200 --> 0:04:15.560 But there are so many things to understand with of 0:04:15.600 --> 0:04:20.119 course health in general. But I'm talking today purely about 0:04:20.160 --> 0:04:23.920 the exercise component. I'm probably going to focus a little 0:04:23.920 --> 0:04:27.280 bit more on gym stuff, typical what we would call workout. 0:04:27.920 --> 0:04:34.480 But also all of this is pretty transferable, whether or 0:04:34.520 --> 0:04:37.479 not we're talking about strength training or cardio training or 0:04:37.520 --> 0:04:41.240 flexibility training, or power or speed or something specific to 0:04:41.320 --> 0:04:44.479 a sport or something where we are just trying to 0:04:44.520 --> 0:04:47.920 get leaner and change our body composition. We're trying to 0:04:48.000 --> 0:04:54.800 do something that is productive and constructive and performance enhancing 0:04:54.960 --> 0:04:58.640 in a healthy way for our body. So I think 0:04:58.920 --> 0:05:01.440 most of you, if you're interested in this, will find 0:05:01.480 --> 0:05:06.039 this somewhere between mildly interesting and really fucking valuable. So 0:05:06.640 --> 0:05:10.680 I might do. I've actually got two points here talking 0:05:10.720 --> 0:05:12.920 about intensity, and one is too easy and one is 0:05:12.960 --> 0:05:17.560 too hard. No, no kind of light bulb moment there, necessarily, 0:05:17.560 --> 0:05:20.200 but let's talk about Let's talk about what is too easy. 0:05:20.279 --> 0:05:24.680 Let's talk about why intensity matters. So and by that 0:05:24.760 --> 0:05:28.279 I mean, how hard relative to your ability and your 0:05:28.279 --> 0:05:32.080 strength and your fitness and your physiology and your anatomy 0:05:32.120 --> 0:05:35.479 and your injuries and your bioage and your chronological age, 0:05:35.640 --> 0:05:40.480 how hard are you working out? Remembering that my seven 0:05:40.560 --> 0:05:43.320 out of ten hard could be your three out of ten, 0:05:43.520 --> 0:05:46.159 or it could be your eleven out of ten. Because 0:05:46.160 --> 0:05:52.080 we're talking about intensity relative to you alone. Doesn't matter 0:05:52.120 --> 0:05:55.479 how how many reps or sets or volume or how 0:05:55.520 --> 0:05:59.440 intense somebody else is doing something, because you do not 0:05:59.480 --> 0:06:02.240 live in your body and vice versa. So we're just 0:06:02.360 --> 0:06:06.479 talking about what does intensity relate to and what is 0:06:06.520 --> 0:06:11.919 its role in changing a body. So apart from the 0:06:11.960 --> 0:06:13.919 fun and the fitness and all of the things, and 0:06:13.960 --> 0:06:17.200 the socializing sometimes and all of the reasons we go 0:06:17.320 --> 0:06:19.400 to a gym, or we go to a running park 0:06:19.480 --> 0:06:22.200 or a rock climbing all or a CrossFit whatever, apart 0:06:22.240 --> 0:06:26.279 from all the obvious I want to change my body reasons, 0:06:28.400 --> 0:06:31.880 there is something that people don't think about too much, 0:06:31.960 --> 0:06:34.680 which is what is the level of intensity that I 0:06:34.800 --> 0:06:40.159 need to operate at to make my body adapt, To 0:06:40.240 --> 0:06:43.680 make my body change, to make my body build muscle, 0:06:43.760 --> 0:06:46.720 to make my body lose weight, to increase bone density, 0:06:47.040 --> 0:06:51.839 to increase range of movement around the joint or flexibility. 0:06:52.520 --> 0:06:56.760 Because when I build muscle, or when I lower my 0:06:56.839 --> 0:07:00.400 resting heart rate, or when I find that I can 0:07:00.440 --> 0:07:03.400 now run at fifteen kilometers an hour for an hour 0:07:03.760 --> 0:07:06.400 instead of twelve kilometers or ten, what I've done is 0:07:06.880 --> 0:07:09.360 I have forced my body to adapt. And the thing 0:07:09.440 --> 0:07:12.720 that I do to my body is I impose some 0:07:13.120 --> 0:07:16.520 stress on it. So lifting a weight is stress. Going 0:07:16.560 --> 0:07:19.080 for a run is stress. Stress in the terms that 0:07:19.160 --> 0:07:25.560 we think as in distress, dis stress, but you stress 0:07:25.680 --> 0:07:29.480 which is eu stress, which basically means you're doing something 0:07:29.520 --> 0:07:31.680 that's somewhere between a little bit hard and really fucking 0:07:31.720 --> 0:07:36.120 horrible to create an outcome with your body. Now, at 0:07:36.120 --> 0:07:37.840 one end of the scale, we've got a lot of 0:07:37.880 --> 0:07:40.000 people in the gym who are kind of going through 0:07:40.040 --> 0:07:44.680 the motions. Again, this is not individual advice, but this 0:07:44.760 --> 0:07:48.080 is what I see. I see a lot of people 0:07:48.240 --> 0:07:50.640 in a lot of gym training at a level of 0:07:50.680 --> 0:07:57.240 intensity which will not change their body significantly, if at all, 0:07:57.600 --> 0:08:03.120 anytime soon. An example is I see someone doing an 0:08:03.160 --> 0:08:07.760 exercise where they could comfortably do, say fifteen repetitions at 0:08:07.800 --> 0:08:10.560 fifteen kilos I'm just using a number and a weight, 0:08:11.160 --> 0:08:15.520 fifteen reps at fifteen kilos. They do the fifteen reps, 0:08:15.560 --> 0:08:19.720 They're nowhere near exhaustion, They're nowhere near high performance, They're 0:08:19.800 --> 0:08:24.960 nowhere near testing themselves or getting uncomfortable. And they put 0:08:24.960 --> 0:08:28.679 the weight on the floor because old mate, somebody wrote 0:08:28.720 --> 0:08:31.240 that for them perhaps, or that's just the number that 0:08:31.280 --> 0:08:33.160 they want to do, and as soon as it starts 0:08:33.160 --> 0:08:36.000 to get uncomfortable, they put it down. So we need 0:08:36.040 --> 0:08:39.040 a level of use stress, We need a level of stress. 0:08:39.040 --> 0:08:43.320 We need a level of discomfort for our body to change. 0:08:44.400 --> 0:08:46.920 If I can go and run five kilometers in say 0:08:47.000 --> 0:08:51.160 thirty minutes, which is six minute kilometer pace, So five 0:08:51.280 --> 0:08:53.240 k's in thirty minutes, and I go out and I 0:08:53.320 --> 0:08:57.160 do that Monday, Wednesday, Friday, I do it three days 0:08:57.200 --> 0:08:59.600 a week. I run the same distance, the same course 0:09:00.280 --> 0:09:02.080 kind of at the same kind of day, in the 0:09:02.080 --> 0:09:05.400 same body, at the same kind of speed. What I'm 0:09:05.440 --> 0:09:08.760 doing is maintaining. Now, if my goal is to stay 0:09:08.880 --> 0:09:11.880 the same, or I'm doing the right thing. If my 0:09:11.960 --> 0:09:15.080 goal is to change, then I need to manipulate the 0:09:15.120 --> 0:09:18.400 intensity or manipulate the variables or the way that I 0:09:18.520 --> 0:09:22.240 do this thing to give my body a reason to 0:09:22.320 --> 0:09:27.600 get fitter, to increase my lung capacity my VO two max, 0:09:28.200 --> 0:09:31.120 to be able to lower my resting heart rate in 0:09:31.160 --> 0:09:34.400 the simplest of terms, to build aerobic fitness, right to 0:09:34.440 --> 0:09:36.480 be able to do a thing that was hard, now 0:09:36.480 --> 0:09:38.520 I do it easier. So the way that I would 0:09:38.559 --> 0:09:40.800 do that, as an example, is over time, I would 0:09:40.800 --> 0:09:43.880 do maybe the same run, maybe five k's, but instead 0:09:43.880 --> 0:09:46.960 of in thirty minutes, I do it in twenty eight minutes. 0:09:47.040 --> 0:09:49.760 Now I'm working at a high level of intensity. And 0:09:49.800 --> 0:09:52.440 now because I'm doing the same thing, but I'm running 0:09:52.480 --> 0:09:56.440 quicker and doing it in less time, my body will 0:09:56.600 --> 0:09:58.480 And of course there's an end point to this, but 0:09:58.559 --> 0:10:00.920 for the most part, if I'm on the path, my 0:10:00.960 --> 0:10:06.000 body will adapt eventually able to run five kilometers in 0:10:06.000 --> 0:10:08.120 twenty eight minutes and will be kind of easy. And 0:10:08.160 --> 0:10:11.280 then I should maybe either up the speed or up 0:10:11.280 --> 0:10:15.080 the distance, or lower the recovery time or whatever it is. 0:10:15.120 --> 0:10:18.520 We need to keep tweaking these variables, these components of 0:10:18.600 --> 0:10:23.760 exercise to get our body to keep evolving and changing 0:10:23.840 --> 0:10:30.120 and improving if that's our goal. So in the gym, 0:10:32.160 --> 0:10:35.360 I often see guys in the gym with better genetics 0:10:35.360 --> 0:10:39.720 than me, who are somewhere between twenty to forty years 0:10:39.760 --> 0:10:45.240 of age, who've got no injuries or seemingly no injuries, 0:10:45.800 --> 0:10:49.280 who are full of testosterone, who spend their life with 0:10:49.440 --> 0:10:53.080 fucking headphones on. Nothing wrong with headphones, or wear headphones sometimes, 0:10:53.640 --> 0:10:56.640 but we'll talk about the problem with that in a 0:10:56.679 --> 0:11:00.120 little bit. And they are training at three out of 0:11:00.200 --> 0:11:03.719 ten and then wondering why they're not getting ten out 0:11:03.720 --> 0:11:05.960 of ten results. Well, your body will only do what 0:11:06.080 --> 0:11:08.760 it has to do based on what you do to it. 0:11:08.800 --> 0:11:10.920 Should they go in the gym and kill themselves and 0:11:11.640 --> 0:11:14.079 train to their outer limits? No, of course they shouldn't. 0:11:14.120 --> 0:11:15.880 We need to be wise. We need to listen to 0:11:15.960 --> 0:11:20.640 our body. But training at a level where your body 0:11:20.880 --> 0:11:26.800 has to progress creating a kind of intensity around what 0:11:26.840 --> 0:11:29.040 you do. So how do we make it more intense 0:11:30.120 --> 0:11:34.600 but safely so we don't take crazy leaps. We don't 0:11:34.640 --> 0:11:37.160 go from lifting X to lifting three X. Of course, 0:11:37.200 --> 0:11:43.160 we might lift X plus ten percent. Or I might 0:11:43.440 --> 0:11:45.320 instead of going into the gym and doing the same 0:11:45.400 --> 0:11:48.920 ten exercises I always do, which I've now adapted to, 0:11:50.640 --> 0:11:52.760 I might go in and do the same muscle groups 0:11:52.800 --> 0:11:55.880 but ten different exercises. Now, all of a sudden, instead 0:11:55.880 --> 0:11:58.720 of doing a regular barbell bench press, I'm on dumb bells. 0:11:58.920 --> 0:12:03.199 I'm using dumbbells and on a football which is convex 0:12:03.320 --> 0:12:05.760 or spherical in shape. And now my shoulders are on 0:12:05.800 --> 0:12:08.560 a ball, not on the bench, and now my back 0:12:08.640 --> 0:12:13.880 and my hips are in space, in free air. Now 0:12:13.920 --> 0:12:15.960 I've got to not only do I have to do 0:12:16.000 --> 0:12:19.920 the bench press right, It's the same biomechanical movement. I'm 0:12:19.960 --> 0:12:24.480 still pushing that weight. I'm horizontal or parallel to the ground, 0:12:24.480 --> 0:12:26.079 and I'm pushing that weight up in the air as 0:12:26.080 --> 0:12:28.440 I do on a regular bench press, but now my 0:12:28.520 --> 0:12:30.360 shoulders and my head are on the ball and my 0:12:30.400 --> 0:12:32.600 feet are on the ground, but everything else is in 0:12:32.640 --> 0:12:35.920 free space. So now I need to stabilize my hips 0:12:35.920 --> 0:12:38.720 and my lower back and my core. And I'm doing 0:12:38.800 --> 0:12:42.120 dumb bells, not a barbell, which means each weight in 0:12:42.200 --> 0:12:44.800 each hand is the same, but I'm not holding onto 0:12:44.840 --> 0:12:48.559 a bar so this is a unilateral movement where I'm 0:12:48.559 --> 0:12:51.080 lifting let's say twenty k's with my right hand twenty 0:12:51.160 --> 0:12:55.160 k's with my left hand. Now, because it's not a 0:12:55.160 --> 0:12:59.760 bar bell, there's much more balance involved. So now I 0:12:59.840 --> 0:13:03.360 need to use my stabilizer muscles of the shoulder, and 0:13:03.400 --> 0:13:05.360 so on and so on. So I do the same 0:13:05.440 --> 0:13:08.560 exercise in a different way, and the demand goes up 0:13:08.640 --> 0:13:11.920 on me, the demand goes up on my physiology. And 0:13:11.960 --> 0:13:13.520 as a result, I do it the right way. I 0:13:13.600 --> 0:13:15.440 do it sensible, I don't be an idiot. I do 0:13:15.520 --> 0:13:19.439 it over time and my body adjusts. My stabilizers get stronger, 0:13:19.480 --> 0:13:22.400 my core gets stronger. I get used to doing this 0:13:22.520 --> 0:13:25.360 movement on this ball instead of this bench, which, by 0:13:25.400 --> 0:13:29.360 the way, is way healthier for your shoulders because doing 0:13:29.440 --> 0:13:33.720 something on that shape which is round obviously, and it's 0:13:33.840 --> 0:13:36.920 convex not concave for you as you do it, it 0:13:36.960 --> 0:13:40.200 allows your shoulder blades or scapula to come into your 0:13:40.240 --> 0:13:44.480 spine when you do the downward part, so the negative 0:13:44.520 --> 0:13:47.000 part of the bench press, and when you do that 0:13:47.160 --> 0:13:50.640 on a bench, a hardish bench, it doesn't allow that 0:13:50.720 --> 0:13:55.200 what we call scapular retraction, or in simple terms, your 0:13:55.200 --> 0:13:58.920 shoulder blades moving across your back in towards your spine. 0:13:58.960 --> 0:14:02.200 Then as you push the up away from your spine 0:14:02.240 --> 0:14:05.839 and back out right, that's that's what our shoulders should 0:14:05.920 --> 0:14:10.600 naturally do do during that movement, but they don't quite 0:14:10.640 --> 0:14:13.080 often on a bench preser. So, for a range of reasons, right, 0:14:13.240 --> 0:14:16.320 instead of doing barbel curs, you might do dumbells. Instead 0:14:16.320 --> 0:14:18.920 of doing you know, push ups with your hands and 0:14:18.920 --> 0:14:20.960 feet on the ground, you might do one foot on 0:14:21.000 --> 0:14:23.560 the ground. So now you've got three anchor points, not four. 0:14:23.640 --> 0:14:26.280 All of a sudden, this is way harder. So what 0:14:26.360 --> 0:14:30.680 we're always trying to do in theory, if your goal 0:14:30.840 --> 0:14:34.600 is improvement, let me underline that if your goal is change, 0:14:34.640 --> 0:14:38.200 if your goal is better strength, better power, better fitness, 0:14:38.280 --> 0:14:43.240 better balance, better coordination, better posture. Right, and this is 0:14:43.280 --> 0:14:46.560 what most people want, but most people do not train 0:14:46.640 --> 0:14:49.400 in a way that produces that result, for a range 0:14:49.400 --> 0:14:53.000 of reasons that I'm about to continue on with here. 0:14:53.160 --> 0:14:59.160 So now, if you're unsure, train with somebody who's or 0:14:59.200 --> 0:15:01.680 get a trainer from minute. I'm not necessarily a big 0:15:01.720 --> 0:15:04.560 fan of trainers, because, like every other profession, some are 0:15:04.560 --> 0:15:09.240 fucking terrible and some are brilliant, just like painters, just 0:15:09.320 --> 0:15:13.840 like bricklayers, Just like every profession, there are people who 0:15:13.920 --> 0:15:15.680 are great at what they do and people who are 0:15:15.760 --> 0:15:19.320 less great. Right, so, but perhaps you need to train 0:15:19.400 --> 0:15:21.720 with someone for a period of time. Maybe you don't, 0:15:22.640 --> 0:15:27.160 but when you are doing something, this is one of 0:15:27.200 --> 0:15:31.400 my kind of go tos. Now, if you're a brand newbie, 0:15:31.800 --> 0:15:35.400 don't do what I'm about say. But if you're someone 0:15:35.400 --> 0:15:37.480 who's got some miles on the clock and you've got 0:15:37.520 --> 0:15:39.560 a bit of a base, you've got some conditioning, you've 0:15:39.600 --> 0:15:42.480 been training for a while. Let's say you're doing it, 0:15:42.480 --> 0:15:45.640 and I'm just picking fundamental exercises that we all know 0:15:46.440 --> 0:15:50.040 rather than some weird random exercise that most of you won't. 0:15:50.040 --> 0:15:52.560 But let's just say we're doing barbell curls. And it's 0:15:52.600 --> 0:15:55.920 not about curls or bench press. It's just about picturing 0:15:55.920 --> 0:15:59.960 an exercise. Now, you're doing a barbell curl with pickaway. 0:16:00.000 --> 0:16:01.920 It doesn't matter what the weight is, and you've just 0:16:02.000 --> 0:16:05.080 taken it from the top of your thighs. When your 0:16:05.160 --> 0:16:07.560 arms are straight and your palms are forward, and you 0:16:07.680 --> 0:16:10.800 bring the bar up and you bring it under your chin. Now, 0:16:11.920 --> 0:16:15.200 what some people will do is they will bend their knees, 0:16:15.240 --> 0:16:17.360 they will bend their hips, and as they're bringing it up, 0:16:17.400 --> 0:16:19.920 they'll throw the bar a little bit and they'll straighten 0:16:19.960 --> 0:16:22.800 their knees and straighten their hips. Now, instead of it 0:16:22.840 --> 0:16:27.800 being a single joint isolation movement, which is just biceps 0:16:27.840 --> 0:16:30.880 and brachialis a little bit of bracchi eyed radialis but 0:16:30.880 --> 0:16:34.040 in other words, may they biseep exercise? We now make 0:16:34.080 --> 0:16:37.120 it a hip and a quad exercise and a little 0:16:37.120 --> 0:16:39.600 bit of a calf exercise. Because we're bringing in all 0:16:39.640 --> 0:16:43.040 of these other muscles to assist. We need to try 0:16:43.040 --> 0:16:49.520 to find the safest and hardest way. So I walk 0:16:49.600 --> 0:16:51.640 up to you and I say, now, do that exact 0:16:51.640 --> 0:16:54.480 same thing, but don't bend and straighten your knees, don't 0:16:54.520 --> 0:16:57.360 bend and straight in your hips, and instead of taking 0:16:57.480 --> 0:17:02.360 one second per exercise, take four. Now what happens when 0:17:02.400 --> 0:17:04.280 we see that is or do that is we're using 0:17:04.280 --> 0:17:09.679 the exact same weight. The weight hasn't gotten heavier. The 0:17:09.760 --> 0:17:12.560 technique has changed, which is good. We're slowing it right down. 0:17:12.600 --> 0:17:15.400 But all of a sudden, the intensity goes through the roof. 0:17:15.960 --> 0:17:20.160 Not because we're doing a new exercise or something inherently difficult, 0:17:20.800 --> 0:17:23.280 or not because we've increased the weight, but we've now 0:17:23.320 --> 0:17:26.720 increased the way we do that thing. Your body responds 0:17:26.760 --> 0:17:32.560 to intensity and stress. Your body does not respond alone 0:17:32.720 --> 0:17:37.199 to sets or reps or volume or weight. So it 0:17:37.280 --> 0:17:39.800 is in your interest if this is if you're in 0:17:39.800 --> 0:17:41.520 the group I'm talking to you, it is in your 0:17:41.640 --> 0:17:44.600 interest to figure out how do I train relative to 0:17:44.680 --> 0:17:53.840 me intensely, effectively, safely. So I am pushing my body. 0:17:54.240 --> 0:17:58.879 I'm exploring the edges of my performance threshold right now. 0:17:59.200 --> 0:18:03.600 I'm not doing anything crazy or silly, so that every 0:18:03.680 --> 0:18:08.359 workout that I do is somewhere in the ballpark of 0:18:09.760 --> 0:18:15.959 pretty productive to really fucking productive. Now, are there times 0:18:16.000 --> 0:18:19.360 where you should ever have an easy day? Sure, if 0:18:19.359 --> 0:18:21.120 you want to go in some days and just kind 0:18:21.119 --> 0:18:23.960 of go through the motions, you're a little bit you know, 0:18:24.000 --> 0:18:25.840 you're not brand new, your energy is not ten out 0:18:25.880 --> 0:18:28.399 of ten. You're feeling a bit jaded. My suggestion is, 0:18:28.560 --> 0:18:30.919 either have a day off of full recovery, which, by 0:18:31.000 --> 0:18:33.960 the way, sometimes is the best. I'm not talking about 0:18:34.119 --> 0:18:37.400 be lazy. I'm not talking about fucking off. I'm talking 0:18:37.440 --> 0:18:42.080 about you understand that you having today off and getting 0:18:42.119 --> 0:18:44.800 great recovery and maybe a great sleep and hydrating well 0:18:44.840 --> 0:18:47.879 and eating well is probably overall going to be a 0:18:47.880 --> 0:18:50.199 better decision than going in the gym and doing a 0:18:50.240 --> 0:18:53.240 mildly shit workout because you just want to get through 0:18:53.280 --> 0:18:58.000 it right. So there are so many variables with this stuff. 0:18:58.040 --> 0:19:00.480 And what I was going to say before is sometimes 0:19:00.520 --> 0:19:04.800 I will go up to somebody Obviously you know, I 0:19:04.840 --> 0:19:07.760 won't go and interrupt the stranger, but somebody that i'm 0:19:08.040 --> 0:19:09.959 somebody that I know, or someone that I'm working with 0:19:10.040 --> 0:19:14.480 or whatever, and they will do, let's say, like I 0:19:14.480 --> 0:19:17.840 said to you, fifteen reps of something, whatever, exercise, whatever weight, 0:19:18.880 --> 0:19:20.560 and I go, how is that? They go, oh, that, well, 0:19:20.560 --> 0:19:23.840 that was solid, that was hard. And I'll say how 0:19:23.880 --> 0:19:26.200 hard do you reckon you're working? And they'll often say 0:19:26.440 --> 0:19:29.520 eight or nine out of ten And I'll say, now, 0:19:29.600 --> 0:19:34.639 I want you to pretend that I am going to 0:19:34.640 --> 0:19:38.800 give you ten thousand dollars for extra every extra rep 0:19:38.800 --> 0:19:41.760 that you do. I want you to do as many 0:19:41.960 --> 0:19:45.280 good reps as you can with good form, not being silly, 0:19:46.400 --> 0:19:51.240 because I don't think fifteen is anywhere near close to 0:19:51.440 --> 0:19:56.480 what you can actually do. And I'm not lying when 0:19:56.520 --> 0:20:00.520 I say hundreds and hundreds of times in front of 0:20:00.520 --> 0:20:02.480 the same person with the same exercise and the same 0:20:02.520 --> 0:20:05.080 weight three minutes after they did their eight out of 0:20:05.119 --> 0:20:08.320 ten set, and then they then double or trip all 0:20:08.320 --> 0:20:14.120 the reps. Now, I've spoken about this before. We don't 0:20:14.160 --> 0:20:17.800 understand our potential, we don't understand what our body is 0:20:17.840 --> 0:20:22.840 capable of. We are not great at judging how hard 0:20:22.920 --> 0:20:26.840 we are working. Now, keep in mind, I'm not saying 0:20:26.880 --> 0:20:29.320 we all need to go into any training environment and 0:20:29.320 --> 0:20:33.280 flog ourselves. Of course, So for my mum who's eighty six, 0:20:33.440 --> 0:20:37.200 a really really good weight might be two kilo shoulder presses. 0:20:37.960 --> 0:20:40.399 That's a really good weight for my mum. But it's 0:20:40.480 --> 0:20:42.080 not a good weight for me, and it's probably not 0:20:42.119 --> 0:20:44.760 a good weight for you. But it's not about a 0:20:45.000 --> 0:20:49.840 number or a set of reps, or it's about what 0:20:49.960 --> 0:20:54.280 this does to this individual, and what for this individual 0:20:54.720 --> 0:20:58.000 is going to move the needle. So that thing I 0:20:58.000 --> 0:21:00.800 was about to talk about is called rate of perceived exertion. 0:21:00.920 --> 0:21:03.800 Rate of perceived exertion up here in excise science is 0:21:03.880 --> 0:21:11.080 essentially you starting to really understand how hard you are working. 0:21:11.640 --> 0:21:16.000 My guestimate is that most people that they most people 0:21:16.040 --> 0:21:18.040 that tell themselves the I'm working at eight or nine 0:21:18.119 --> 0:21:22.000 or ten out of ten story, not all, but a 0:21:22.080 --> 0:21:26.239 huge percentage of working somewhere closer to five. Because and 0:21:26.280 --> 0:21:30.040 here's the other thing. Right, let's just be really practical, 0:21:31.240 --> 0:21:35.560 like getting in shape, looking amazing, creating amazing, losing fat, 0:21:35.720 --> 0:21:40.679 building muscle, creating a higher performance version whatever that is 0:21:40.720 --> 0:21:43.439 for you. Right, is my sixty two year old body 0:21:43.680 --> 0:21:47.520 high performance? Fuck? No is my sixty two year old 0:21:47.600 --> 0:21:53.320 body high performance for sixty two? Yes? Am I special? No? 0:21:53.840 --> 0:21:55.960 Am I gifted? No? Do I have great genetics? No? 0:21:56.040 --> 0:21:58.119 But what I do is I do the things to 0:21:58.280 --> 0:22:04.000 optimize what I have to work. QUI now, John, that 0:22:04.040 --> 0:22:09.240 I've spoken about before on my show many times, and 0:22:09.280 --> 0:22:11.760 I think I mentioned earlier, who's got a traumatic brain injury, 0:22:11.760 --> 0:22:14.120 in a spinal cord injury. And I've been working with him, 0:22:14.119 --> 0:22:18.320 and you know, John has got so many challenges. He's 0:22:18.359 --> 0:22:20.720 in his seventies, he's got all of this shit, is 0:22:20.760 --> 0:22:24.159 in constant pain. He's medicated for this and that. I 0:22:24.200 --> 0:22:28.119 started training him in a wheelchair. Eventually he progressed to 0:22:28.160 --> 0:22:30.959 a frame, eventually progressed to a stick. He's still with 0:22:31.080 --> 0:22:37.560 sticks now too. Sticks. He trains in his seventies with 0:22:38.200 --> 0:22:41.359 multiple fucking and way more than just the brain injury 0:22:41.359 --> 0:22:43.480 and the spinal cord stuff, other stuff I won't mention, 0:22:43.680 --> 0:22:47.640 but way too many issues than most of us could 0:22:47.640 --> 0:22:50.680 even think about. He still trains three days a week, 0:22:50.720 --> 0:22:54.800 and he does what he can with what he's got available. 0:22:55.920 --> 0:23:00.840 And at seventy I think he's seventy two or three. 0:23:01.520 --> 0:23:03.960 He is for the bits of his body that he 0:23:04.000 --> 0:23:06.160 can train. He can train his just and back and arms, 0:23:06.240 --> 0:23:12.360 legs not so much. But he is stronger, much stronger 0:23:12.840 --> 0:23:15.920 than the average bloke his age, and he has got 0:23:16.000 --> 0:23:20.600 so many reasons not to be, so many reasons not 0:23:20.720 --> 0:23:27.000 to be. So you are probably underestimating yourself. You may 0:23:27.040 --> 0:23:28.800 not be. I don't know you. Well, maybe I know 0:23:28.880 --> 0:23:34.159 you if I do what's uphm. Okay, So intensity, Now 0:23:34.240 --> 0:23:35.880 let's look at the other end of the scar let's 0:23:35.880 --> 0:23:40.240 look at too hard? Okay. So we want to train 0:23:40.400 --> 0:23:42.480 at a level where, like I said, we're safe and 0:23:42.480 --> 0:23:46.600 we're getting this adaptive response, and going into the gym 0:23:46.720 --> 0:23:51.399 and punishing ourselves and training at our outer limits is 0:23:51.440 --> 0:23:55.480 more destructive than productive. Heart is good, sensible heart is good. 0:23:55.480 --> 0:23:59.800 Stupid heart is stupid. Okay, And we see some what 0:24:00.080 --> 0:24:04.080 we see is a multitude of people or some people 0:24:04.320 --> 0:24:12.160 more accurately training really intensely with bad form. So guess 0:24:12.200 --> 0:24:14.200 what you're going to produce? What's the most likely thing 0:24:14.200 --> 0:24:15.919 you're going to produce. Of course you're all saying a 0:24:15.920 --> 0:24:19.800 fucking injury. You are right, So let's use good form. 0:24:20.240 --> 0:24:23.240 Let's train intensely when it's right for us. Let's not 0:24:23.320 --> 0:24:27.919 train intensely every day, because recovery matters, sleep matters, appropriate 0:24:28.000 --> 0:24:32.440 nutrition matters. Most of us are not built unless we're 0:24:32.440 --> 0:24:34.960 eled athletes and we've got all the other things in place. 0:24:36.280 --> 0:24:39.840