WEBVTT - #2095 The Science of Strength & Function - Kate Save 0:00:00.640 --> 0:00:02.680 I'll get a team. It's Harps and Kate Kate save 0:00:02.759 --> 0:00:04.400 of course, Craig Harper. Of course. The name of the 0:00:04.400 --> 0:00:07.600 show is a You Project. It's a Thursday morning in 0:00:07.640 --> 0:00:11.080 the thriving metropolis of Melbourne. I'm going to say, thank 0:00:11.119 --> 0:00:15.400 you Jesus. It's not a thousand degrees, Oh my goodness, 0:00:15.480 --> 0:00:17.600 it's about a I don't know what is it? Twenty 0:00:17.640 --> 0:00:19.960 one degrees, it says on my computer, which is much 0:00:20.000 --> 0:00:22.920 more comfortable. How do you go in the heat, Kate? 0:00:22.960 --> 0:00:25.320 Are you any good? Or do you struggle? 0:00:25.800 --> 0:00:28.200 Let's put it this way. On that forty degree day 0:00:28.240 --> 0:00:31.240 whenever it was, I got home from work at quarter to. 0:00:31.520 --> 0:00:34.960 Nine at night and I was out of phone battery, 0:00:35.040 --> 0:00:40.440 but my watch notified me we are aware that your 0:00:40.560 --> 0:00:42.000 street has no power. 0:00:42.320 --> 0:00:44.479 We will put it back on. At four am. My 0:00:44.600 --> 0:00:46.720 kids come running out of the house, going, mom, the 0:00:46.760 --> 0:00:49.800 television is not working, and I'm like, you're kidding. So 0:00:49.840 --> 0:00:52.440 I get home on that forty degree night and there 0:00:52.479 --> 0:00:54.600 are no power, no. 0:00:54.560 --> 0:00:59.200 Air conditioning, no fans, no anything. So that wasn't great. 0:00:59.440 --> 0:01:02.200 And well worse than that, no batteries in the house, 0:01:02.240 --> 0:01:05.280 which means no torches. They had to get down the street, 0:01:05.360 --> 0:01:07.680 get some batteries and some torches, and. 0:01:08.280 --> 0:01:11.600 It was some fun, no, I imagine. But you think 0:01:11.600 --> 0:01:15.560 about this, right, like, for how long we've been around 0:01:15.920 --> 0:01:21.280 modern modern humans, for all of that whatever it is, 0:01:21.319 --> 0:01:24.960 three hundred thousand years, we never had apart from the 0:01:25.000 --> 0:01:27.000 last one hundred years, we didn't have any of this shit. 0:01:27.319 --> 0:01:29.560 And now we're all like me included, We're like, oh 0:01:29.640 --> 0:01:33.280 my god, like they didn't have anything. They just had 0:01:33.360 --> 0:01:37.720 fucking heat. Yeah, right, team, way back, we had a 0:01:37.760 --> 0:01:41.760 little kind of an echoey first minute or two because 0:01:42.400 --> 0:01:46.280 we had a few tech issues. But we think, you know, 0:01:46.480 --> 0:01:49.880 I'm the worst to tech. I think you're just slightly 0:01:49.960 --> 0:01:52.520 better than me, Kate, So between the two of us, 0:01:52.920 --> 0:01:57.320 this could be a technological train wreck. But let's hope. 0:01:57.640 --> 0:02:00.320 When was the last time you did a nineteen degree? 0:02:00.480 --> 0:02:02.680 You need that to work this stuff these days. 0:02:03.560 --> 0:02:07.160 Oh yeah, I know, I'm look for my age, I'm 0:02:07.200 --> 0:02:13.359 probably okay, but yeah, I'm it's not difficult to perplex me. 0:02:13.960 --> 0:02:17.480 Like sometimes I'll ring Melissa and I'll go, ah, it's broken. 0:02:17.600 --> 0:02:19.240 She goes, have you done this? And I go nah, 0:02:19.320 --> 0:02:21.400 And I do that and I go, oh, it's not broken. 0:02:21.480 --> 0:02:25.880 She's like see ya. It's like so annoying how she 0:02:26.000 --> 0:02:29.440 can even do it without looking at my computer? Yeah, 0:02:30.240 --> 0:02:32.960 she goes, Okay, go down in the bottom corner. There's 0:02:33.200 --> 0:02:36.320 one of these Oh no, there's not. No, there's not yeah, 0:02:36.360 --> 0:02:39.320 in the bottom corner next to the Oh, I go, 0:02:39.440 --> 0:02:43.040 oh there is too. Yeah, cool genius open that. And 0:02:43.080 --> 0:02:45.800 then there's there's this option. Oh yeah, so there is 0:02:45.840 --> 0:02:47.520 then click on that and I'm like yeah, and then 0:02:47.560 --> 0:02:51.760 she goes, now, choose that, and I go ah, But 0:02:51.880 --> 0:02:54.680 she does that like I've got everything in front of 0:02:54.680 --> 0:02:57.480 me where I can see it. But you know, but 0:02:57.560 --> 0:03:01.240 how much can she bench press? Though? Seriously? Like course, 0:03:01.639 --> 0:03:05.400 I mean, you know you're good at technology, but really, 0:03:06.440 --> 0:03:08.200 let's see you in the gym where it matters. How 0:03:08.240 --> 0:03:09.640 have you been What have you been up to? 0:03:10.480 --> 0:03:16.440 Oh, I've been doing some isolated muscle training recently, actually, 0:03:16.480 --> 0:03:17.880 so that's new for me. 0:03:18.680 --> 0:03:21.840 What does what does that mean? Tell the like, what 0:03:22.000 --> 0:03:25.040 is isolated muscle training? So I'm just to me, that's 0:03:25.160 --> 0:03:29.000 just isolation movements in the gym, single joint movements. What 0:03:29.400 --> 0:03:30.520 are you talking about? 0:03:30.840 --> 0:03:33.200 That is exactly it. So I found out I have 0:03:33.360 --> 0:03:36.600 stage four cartilage damage in both knees bakers in both 0:03:36.680 --> 0:03:39.760 knees and for Telemel tracking on one side. So then 0:03:39.800 --> 0:03:42.560 that basically meant no running. But I've gone and seen 0:03:42.640 --> 0:03:46.400 some great people and I've actually signed up at Keyser 0:03:46.720 --> 0:03:51.360 the you know, the physio kind of ye and all 0:03:51.400 --> 0:03:55.240 of their exercises are just single isolation because it's all 0:03:55.240 --> 0:03:59.559 for rehab and wow, they have a super different philosophy. 0:03:59.640 --> 0:04:03.160 So you only do one set of exercises for a 0:04:03.240 --> 0:04:07.440 maximum of ninety seconds to one hundred and twenty seconds. 0:04:07.480 --> 0:04:10.120 If you get past ninety, you lift the weight. But 0:04:10.280 --> 0:04:14.240 because you work the muscle to failure and I mean 0:04:14.360 --> 0:04:17.840 complete failure where you are a shaking mess and you 0:04:17.880 --> 0:04:22.719 cannot push the machine out, it is a really good 0:04:22.839 --> 0:04:25.719 feeling afterwards. You feel like you haven't done much at 0:04:25.760 --> 0:04:29.480 the time because each exercise you're only doing one set, 0:04:29.640 --> 0:04:32.000 but you walk out and your whole body has got 0:04:32.040 --> 0:04:32.880 the shakes. 0:04:33.400 --> 0:04:36.960 Wow. Different and so you know, the interesting thing about 0:04:37.000 --> 0:04:38.760 strength training, I don't know what we're going to talk 0:04:38.800 --> 0:04:41.400 about today, as we said before we press the go button. 0:04:41.440 --> 0:04:45.400 But interesting thing about the strength training is there are 0:04:45.440 --> 0:04:47.440 a myriad of ways to do it. You know, training 0:04:47.480 --> 0:04:51.359 for power training, for speed training, for hypertrophy training for 0:04:51.440 --> 0:04:54.839 core strength training, specifically to be better out of sport. 0:04:55.279 --> 0:04:57.040 You know, I need to be stronger in this plane 0:04:57.040 --> 0:04:59.280 of movement, but not just stronger, but to be able 0:04:59.279 --> 0:05:02.760 to generate more so relative to what's going on in Australia. 0:05:02.760 --> 0:05:04.960 To be able to hit my backhand better or quicker, 0:05:05.120 --> 0:05:08.840 or you know, control my hips and my glutes and 0:05:08.880 --> 0:05:11.719 my core while I'm rotating around this moving ball and 0:05:12.080 --> 0:05:17.560 all that stuff. But it's interesting like free weights, dumbbells, 0:05:17.600 --> 0:05:20.960 bar bells, kettle bells versus pin loaded. You know, I'm 0:05:20.960 --> 0:05:22.960 going to put a pin in a stack of weights 0:05:23.680 --> 0:05:27.560 and everything is fixed, so I don't have to balance 0:05:27.600 --> 0:05:29.320 the bar or the bar bell or the dumb bell. 0:05:29.400 --> 0:05:31.520 All I've got to do is push this thing on 0:05:31.560 --> 0:05:36.280 this chair generally that I'm sitting in, and then on 0:05:36.360 --> 0:05:39.880 top of that stuff like kaiser or Keyser and some 0:05:40.720 --> 0:05:44.159 hydro hydraulic stuff. There used to be a lot of that. 0:05:44.279 --> 0:05:47.360 Not so much anymore. Can I just ask? So when 0:05:47.400 --> 0:05:50.400 you're doing, say a leg extension for our listeners who 0:05:50.440 --> 0:05:52.320 don't know what that is, just pretend you're sitting on 0:05:52.360 --> 0:05:55.000 a chair like you probably are, and you just lift 0:05:55.000 --> 0:05:57.360 your foot up to be the same height as you need. 0:05:57.480 --> 0:05:59.960 So you take your leg, your lower leg, which is vertical, 0:06:00.360 --> 0:06:04.599 you bring it to horizontal and anatomically that's just called 0:06:05.279 --> 0:06:07.560 knee extension, or in the gym we would call it 0:06:07.640 --> 0:06:11.520 leg extension. Uh. When you do that on the way 0:06:11.640 --> 0:06:15.680 up as ecentric of course, muscle underload, and on the 0:06:15.680 --> 0:06:19.919 way down you'll generally lower it. Now with keyser, is 0:06:19.960 --> 0:06:24.120 there resistance both ways or just on the right, so 0:06:24.160 --> 0:06:28.560 that now is working quads on the way up and 0:06:28.720 --> 0:06:30.800 hamstrings and gastroc on the way down. 0:06:31.600 --> 0:06:35.279 Yeah. Yeah, then now you've got me thinking, hang on 0:06:35.520 --> 0:06:39.440 the obviously leg press is working both ways. They do? 0:06:39.480 --> 0:06:42.560 They have it loaded both ways. 0:06:42.360 --> 0:06:43.040 On the way up. 0:06:43.400 --> 0:06:47.039 No, they're controlling right your speed. So you're little. You 0:06:47.120 --> 0:06:49.680 actually use an app when you're in there, so it's 0:06:50.839 --> 0:06:55.320 and the app is saying move, move, move, hold hold 0:06:55.440 --> 0:06:59.520 hold move, move, move, hold, hold hold. So every little 0:06:59.640 --> 0:07:04.000 part of the movement is three seconds moving, three seconds 0:07:04.000 --> 0:07:07.520 holding at one end of the exercise, three seconds moving, 0:07:07.560 --> 0:07:10.160 three seconds holding at the other end of the exercise, 0:07:10.680 --> 0:07:13.360 which is quite different to your three seconds up three 0:07:13.400 --> 0:07:17.640 seconds down that you might do in the gym. And 0:07:17.680 --> 0:07:21.440 that I guess you're doubling the time under tension, and 0:07:21.560 --> 0:07:25.520 you're because you're in these pin looaded machines and everything 0:07:25.600 --> 0:07:30.880 is adjusted by two pounds, so super adjusted, and everything 0:07:31.200 --> 0:07:34.640 is adjusted to the range of motion. So if you 0:07:34.880 --> 0:07:38.760 have a back, knee hit problem or whatever, they only 0:07:38.920 --> 0:07:41.480 let you go as far as you have zero pain 0:07:41.600 --> 0:07:44.360 and then that's where they stop your range. So as 0:07:44.400 --> 0:07:47.239 you get better, you get better range. But it means 0:07:47.280 --> 0:07:50.679 there's no fear of going into something that you should 0:07:50.680 --> 0:07:54.040 be banned from doing because that caused the problem. You 0:07:54.080 --> 0:07:57.080 know that it exacerbated. But when you can do that 0:07:57.160 --> 0:08:01.280 movement in a really narrow range, you can build and strengthen. 0:08:01.400 --> 0:08:03.880 And that's kind of the part of the premise behind 0:08:03.920 --> 0:08:07.760 it is it's a way to get back to doing 0:08:07.880 --> 0:08:10.120 things that you used to be able to do that 0:08:10.200 --> 0:08:13.840 you can no longer do in a smart, pain free 0:08:13.880 --> 0:08:17.720 way to then use outside of the gym. And I 0:08:17.720 --> 0:08:20.280 think in the past I've never done any of this 0:08:20.400 --> 0:08:22.920 sort of I'm not a bicyc curls person. I'm not 0:08:23.000 --> 0:08:26.040 a single you know, I'd rather do compound exercises, do 0:08:26.080 --> 0:08:28.559 your squats and push ups and chin ups and whatever else. 0:08:28.640 --> 0:08:32.559 But it enables you to do those things better because 0:08:32.600 --> 0:08:36.480 wherever your weakness is, you're starting to strengthen. And for 0:08:36.640 --> 0:08:40.959 me it definitely glutes. But even on these machines that 0:08:41.000 --> 0:08:45.960 are supposed to isolate without their ex fizz or their phisios, 0:08:46.000 --> 0:08:49.000 there your body tries to cheat. Your hips try to 0:08:49.080 --> 0:08:53.560 tilt back instead of tilt under. For me, my feet 0:08:53.760 --> 0:08:56.240 try to always point up in the air so that 0:08:56.320 --> 0:08:58.960 I can use my calves or you know, use my 0:08:59.040 --> 0:09:04.640 lower leg instead my glutes to do abduct or adducter exercises, 0:09:04.720 --> 0:09:07.720 so they really tighten you in like you have belts 0:09:07.760 --> 0:09:10.640 in machines, so that they stop you being able to 0:09:10.720 --> 0:09:14.440 use any other muscles. And because you can do two 0:09:14.559 --> 0:09:19.080 pounds very very light increments, you can adjust all the 0:09:19.120 --> 0:09:22.280 way back down to week. You're not listening your traps 0:09:22.400 --> 0:09:24.880 or you're trepresiest for anyone who's listening around your neck. 0:09:25.000 --> 0:09:28.000 So if you're doing upper body, you might be doing 0:09:28.040 --> 0:09:31.640 a seated roll or a lap pull down, and you 0:09:31.720 --> 0:09:34.840 find you're always using your traps. Well, they can get 0:09:34.840 --> 0:09:38.000 it to the point where you reduce it down so 0:09:38.480 --> 0:09:41.520 precisely that you're not using the wrong muscle groups and 0:09:41.559 --> 0:09:44.240 you're actually only getting the muscle groups at a week. 0:09:45.480 --> 0:09:50.320 Yeah, that's interesting. I mean when you travel around gyms 0:09:50.360 --> 0:09:52.240 and you just watch people train, this is not an 0:09:52.320 --> 0:09:55.280 indictment or an insult because it's very natural that we 0:09:56.280 --> 0:10:00.920 compensate or we cheat, not consciously cheap, we cheat. So 0:10:01.000 --> 0:10:04.440 if you watch someone doing I'm just trying to keep 0:10:04.480 --> 0:10:08.240 it simple for our non weight training listeners. But let's 0:10:08.240 --> 0:10:11.280 say you do something like an upright row where you 0:10:11.320 --> 0:10:13.400 hold the bar bell a straight bar or what they 0:10:13.400 --> 0:10:16.280 call an easy bar or a Z bar pretty much 0:10:16.320 --> 0:10:18.800 in front of a groin. Like that's your starting position, 0:10:18.960 --> 0:10:21.640 and you're holding the bar and then you pull your 0:10:21.640 --> 0:10:24.320 elbows higher than your wrists and you pull the bar 0:10:24.480 --> 0:10:27.840 up under your chin. Now, if you get a moderate 0:10:27.920 --> 0:10:31.360 weight so that the teaching chees, bend your knees a 0:10:31.400 --> 0:10:33.800 little bit, bend your hips a little bit, and keep 0:10:33.840 --> 0:10:36.360 the knees and the hips at that angle. We don't 0:10:36.360 --> 0:10:40.120 want you standing straight up like a board because we 0:10:40.160 --> 0:10:42.120 want to protect your lower back. So there's a little 0:10:42.120 --> 0:10:43.640 bit of flexion and your hips, a little bit of 0:10:43.679 --> 0:10:46.800 flexion in your knees, you know. But then what happens 0:10:46.880 --> 0:10:50.040 is people get to the point where now it's hard. Well, 0:10:50.080 --> 0:10:53.520 now they start raising their calves. And now they start 0:10:53.640 --> 0:10:57.040 bending and straightening their knees and bending and straightening their hips. 0:10:57.760 --> 0:11:01.840 And now they take what should be a pretty controlled 0:11:01.880 --> 0:11:05.360 movement and make it a far less controlled movement. And 0:11:05.600 --> 0:11:09.720 our natural tendency unconsciously is to when something gets hard, 0:11:10.080 --> 0:11:14.120 bringing other muscle groups to make it easier. And like 0:11:14.240 --> 0:11:17.360 the amount of obviously I owned gyms for over quarter 0:11:17.400 --> 0:11:19.560 of a century and all the other shit, right, but 0:11:19.600 --> 0:11:23.160 the amount of people that like often dudes, because dudes 0:11:23.160 --> 0:11:25.440 are dumb. Some dudes are dumb in the gym, some 0:11:25.520 --> 0:11:28.720 are not. But that would go in and say, all right, 0:11:28.800 --> 0:11:31.160 and they're benching, for example, everyone knows what a bench 0:11:31.200 --> 0:11:33.400 press is, but they're bench pressing one hundred kilos for 0:11:33.520 --> 0:11:36.800 three terrible reps, right, And what they're doing is they're 0:11:36.840 --> 0:11:40.040 lifting it off the rack. They're bringing it halfway to 0:11:40.120 --> 0:11:43.400 their chest rather than all the way. And then they're 0:11:43.400 --> 0:11:46.360 lifting their ass way off the bench, their heels off 0:11:46.400 --> 0:11:50.200 the ground. They're squirming like a fucking squid on a beach, right. 0:11:50.200 --> 0:11:53.040 Their head's going all over the joint, their shoulders are 0:11:53.080 --> 0:11:56.559 going up, you know, and then they grind out three 0:11:56.920 --> 0:12:01.760 terrible reps with terrible form. All they're doing is stroking 0:12:01.800 --> 0:12:04.000 their own ego, trying to look good in front of others. 0:12:04.000 --> 0:12:08.040 They're increasing drastically their risk of injury. And I would 0:12:08.040 --> 0:12:10.440 go up and I'd say, I will give you one 0:12:10.480 --> 0:12:15.839 thousand dollars if you can do one rep to your chest, 0:12:16.200 --> 0:12:19.720 pause it for two seconds, Do not lift your ass, 0:12:19.800 --> 0:12:22.600 do not lift your heels off the ground, do not 0:12:22.840 --> 0:12:25.480 squirm under the bar. Just lift the same weight that 0:12:25.559 --> 0:12:28.200 you were just doing, and do one perfect rep. And 0:12:28.240 --> 0:12:32.600 I never lost my money, right, yes, right, so, and 0:12:32.640 --> 0:12:34.320 then I would say, this is what I want you 0:12:34.360 --> 0:12:38.560 to do. Put on sixty kilos and do eight perfect 0:12:38.600 --> 0:12:41.040 reps for me, And often they couldn't. So the dude 0:12:41.040 --> 0:12:44.320 that was doing one hundred terrible reps can't do eight 0:12:44.360 --> 0:12:47.160 perfect reps on sixty percent of the weight. So we 0:12:47.240 --> 0:12:48.920 have to get ego out of it, and we have 0:12:49.000 --> 0:12:53.800 to realize, like what is actually safe. But also you 0:12:53.840 --> 0:12:59.160 can train intensely but safely, you know, and your muscles 0:12:59.160 --> 0:13:04.600 don't count or recognize, oh, this is a twenty versus 0:13:04.600 --> 0:13:08.160 a thirty kilo kettlebell or whatever. All your muscle does 0:13:09.000 --> 0:13:11.800 is adapt to the stress that you put on it. 0:13:12.640 --> 0:13:17.560 And so trying to you know, even like people don't 0:13:17.600 --> 0:13:19.960 realize I'll shut up after this, I shouldn't start talking 0:13:20.000 --> 0:13:22.080 about weight training. But I don't really do it that 0:13:22.160 --> 0:13:24.839 much on here, but obviously it's my pet area, one 0:13:24.840 --> 0:13:25.080 of them. 0:13:25.120 --> 0:13:28.000 Well, people, everyone should be weight training, so I think 0:13:28.000 --> 0:13:31.040 it's a relevant conversation. If you're not, you should be. 0:13:31.160 --> 0:13:36.040 So exactly so, even thinking about so, let's say back 0:13:36.080 --> 0:13:38.319 to the upright road, where you're pulling it from your 0:13:38.320 --> 0:13:40.600 groin and you're pulling it up the front of your body, 0:13:40.720 --> 0:13:43.280 elbows higher than your wrists, and you're pulling it up 0:13:43.360 --> 0:13:45.320 under your chin or up to your chest or whatever. 0:13:45.559 --> 0:13:47.760 So when you're bringing it up, that's concentric. I'm not 0:13:47.800 --> 0:13:50.280 teaching you anything because you're an excise physiologist, but for 0:13:50.320 --> 0:13:54.439 our listeners, right, so, pulling it up it's an upright rod. 0:13:54.520 --> 0:13:57.520 That's the concentric or the pulling hard part or the 0:13:57.600 --> 0:14:04.120 working hard part. Then you lower it, well, that's called eccentric. Now, eccentrically, 0:14:04.400 --> 0:14:10.160 we are about one hundred and fifty percent stronger than concentrically, right, 0:14:10.640 --> 0:14:13.400 So what that means is if you can genuinely bench 0:14:13.440 --> 0:14:18.440 press one hundred kilos, well, you could probably lower one 0:14:18.520 --> 0:14:22.200 hundred and fifty kilos. That is, control it down. So 0:14:22.280 --> 0:14:25.200 what people fail to recognize is that you should be 0:14:25.280 --> 0:14:29.960 working equally hard on the concentric and eccentric phases of 0:14:30.000 --> 0:14:33.640 the movement. So rather than you know it's like you 0:14:33.680 --> 0:14:36.760 see someone do a barbell curl. They curl it up 0:14:36.760 --> 0:14:39.000 from the front of their quads up under their chin 0:14:39.720 --> 0:14:43.119 in maybe one or two seconds, and then it essentially 0:14:43.240 --> 0:14:47.240 falls back to the starting position. So for those of 0:14:47.280 --> 0:14:50.320 you who do curls, dumbbell, barbells, z bar, cable, whatever 0:14:50.360 --> 0:14:52.960 it is, try this next time you do a curl 0:14:53.040 --> 0:14:55.920 or a set of curls. On the way up, however 0:14:55.960 --> 0:14:59.320 long it takes two or three seconds on the way down, 0:15:00.080 --> 0:15:02.920 dub double it. So if it's two seconds up, it's 0:15:02.920 --> 0:15:07.360 four seconds down. Now that's six seconds per rep. If 0:15:07.400 --> 0:15:10.280 you do a set of twelve, that's seventy two seconds 0:15:10.400 --> 0:15:16.280 under load time under tension. That fucking kills. Whereas the 0:15:16.320 --> 0:15:18.960 average person will do twelve reps in twenty seconds and 0:15:19.000 --> 0:15:21.840 put the bar down. So even if you use the 0:15:21.880 --> 0:15:27.320 same weight, the same resistance, but you slow down the 0:15:27.360 --> 0:15:32.640 time under load drastically, you increase the intensity safely because 0:15:32.640 --> 0:15:36.400 there's no swinging, you're not using extra weight. You increase 0:15:36.440 --> 0:15:39.640 the intensity, which means you increase the adaptive response, which 0:15:39.640 --> 0:15:42.880 means you increase the gains, which means you increase the 0:15:42.880 --> 0:15:47.160 outcome and function all just doing the same exercise in 0:15:47.200 --> 0:15:47.920 a different way. 0:15:48.800 --> 0:15:51.760 And if we relate that to a pinloaded exercise to 0:15:51.880 --> 0:15:56.360 anyone who's using machines in the gym, the key part 0:15:56.480 --> 0:16:01.920 there obviously they're going coming up and coming down, but 0:16:02.160 --> 0:16:06.080 actually holding at a point where you are not locked 0:16:06.120 --> 0:16:09.320 out and on a machine, this is easy because you 0:16:09.360 --> 0:16:11.960 don't want the white plates to touch when you come 0:16:12.040 --> 0:16:14.800 back down. So if you hold at that point for 0:16:14.920 --> 0:16:19.240 three seconds, move for three seconds, hold at the highest 0:16:19.280 --> 0:16:22.840 point without locking out, hold for three seconds, then lower, 0:16:23.120 --> 0:16:27.760 you're actually twelve seconds. So yeah, twelve seconds under tension 0:16:27.840 --> 0:16:31.040 for every single rep. And I think that for me 0:16:32.960 --> 0:16:35.920 is probably the reason why I'm finding this so much 0:16:36.040 --> 0:16:40.440 more effective for those weaker muscles. And you said something 0:16:40.480 --> 0:16:44.040 early on that we don't think we're cheating or we 0:16:44.080 --> 0:16:47.880 don't mean to cheat. Well, I sit there thinking, okay, 0:16:47.920 --> 0:16:51.200 I could probably get three more out, but then I 0:16:51.280 --> 0:16:55.560 can feel my toes sticking up in my shoes. To 0:16:55.600 --> 0:16:58.400 try and use different muscles in my leg or I 0:16:58.400 --> 0:17:01.720 can feel my back lightly arch so I can get 0:17:01.720 --> 0:17:05.080 a bit more power from other muscle groups. So I 0:17:05.119 --> 0:17:09.239 think we do know, but we don't stop moving and 0:17:09.440 --> 0:17:13.320 try and make it harder because naturally our body wants 0:17:13.400 --> 0:17:16.760 to do take the easiest path. So it's a real 0:17:17.119 --> 0:17:21.080 conscious decision on your last one or two reps when 0:17:21.119 --> 0:17:25.320 you're fatigued to make it harder for yourself by really 0:17:26.359 --> 0:17:29.600 relaxing the muscles that shouldn't be working when you're doing 0:17:29.640 --> 0:17:35.000 these single muscle focus exercises. And I think that's where 0:17:35.040 --> 0:17:38.880 you get that uncontrollable shake, because it's that weak muscle 0:17:39.480 --> 0:17:43.600 that's under that huge tension that doesn't usually activate. 0:17:44.560 --> 0:17:48.000 Yeah, yeah, I agree. And I think also it's probably 0:17:48.000 --> 0:17:52.200 important to point out to people that when you're doing 0:17:52.200 --> 0:17:54.760 what Cat's doing, which is trying to isolate a particular 0:17:54.840 --> 0:17:59.080 muscle or muscles through the course of the session, you're 0:17:59.080 --> 0:18:01.720 doing that for a reason, right. But then out in 0:18:01.760 --> 0:18:04.639 the real world, when you pick the suitcases out of 0:18:04.680 --> 0:18:07.040 the back of the car and then you carry the 0:18:07.080 --> 0:18:10.800 suitcases up to the check encounter, you don't need to 0:18:10.880 --> 0:18:13.920 be doing that because you're using you know, like you're 0:18:14.000 --> 0:18:19.159 using a functional technique. Where well, of course you're going 0:18:19.160 --> 0:18:21.440 to use your traps. Of course you're going to lose 0:18:21.600 --> 0:18:24.199 use your glutes and your core muscles. Of Course, you're 0:18:24.200 --> 0:18:26.280 going to use your biceps when you bend your elbow, 0:18:26.520 --> 0:18:29.520 because that's what biceps do, they bend the elbow. Of 0:18:29.560 --> 0:18:32.680 Course you're going to use your triceps eccentrically when you're 0:18:32.760 --> 0:18:36.320 lower it because you're now extending. So it's a really 0:18:36.400 --> 0:18:39.119 integrated and natural system. But I think when you're in 0:18:39.160 --> 0:18:43.480 a gym and you go, you know what, Like I 0:18:43.640 --> 0:18:46.080 had to address a big issue that I had, which 0:18:46.119 --> 0:18:48.359 was an upper back lower back in balance. So my 0:18:48.520 --> 0:18:51.200 lat's are romboids, so all the muscles around my back, 0:18:51.600 --> 0:18:56.440 upper back, everyone were for me for my potential about 0:18:56.560 --> 0:18:58.600 nine out of ten, nine and a half out of 0:18:58.600 --> 0:19:01.359 ten for my we're not talking about mister Olympia, but 0:19:01.480 --> 0:19:06.800 I'll fatty harps. But my lower back that I neglected, 0:19:06.840 --> 0:19:08.800 I trained it, but I didn't train it as well, 0:19:09.119 --> 0:19:13.200 was relatively a four. So whenever I got injured, guess 0:19:13.200 --> 0:19:16.439 what I got Live back injuries, you know, and guess what. 0:19:16.600 --> 0:19:20.520 Live back training not sexy, not fun, not convenient, not 0:19:20.600 --> 0:19:22.480 all that shit, right, And I can't. 0:19:22.240 --> 0:19:26.840 Lift as much weight or anything either, so it's less satisfying. 0:19:27.280 --> 0:19:30.600 I am exactly the same. I've actually got fatty infiltrait 0:19:31.280 --> 0:19:33.959 in the muscles of my lower back because they do 0:19:34.040 --> 0:19:39.879 not activate, so they're lazy even though we use them, 0:19:40.080 --> 0:19:42.680 they're lazy, whereas the same thing with the upper back. 0:19:42.760 --> 0:19:45.439 With you much stronger in the upper back, but when 0:19:45.520 --> 0:19:48.199 you have an MRI and you can actually see fatty 0:19:48.240 --> 0:19:52.840 infiltrait only in that very lower section, I'm like, wow, 0:19:53.119 --> 0:19:58.439 they actually just completely switch off. And that's where for 0:19:58.600 --> 0:20:02.440 me it was walking down down the stairs. Obviously, when 0:20:02.440 --> 0:20:05.240 you're walking down the stairs using every part of your legs, 0:20:05.640 --> 0:20:10.280 but because I wasn't my VMO so vastest medialists, so 0:20:10.400 --> 0:20:13.679 that one of the four quadrucept muscles on the inside 0:20:13.720 --> 0:20:19.920 of the leg was weak and my ITB on the 0:20:19.960 --> 0:20:23.359 outside of the legs was tight, I would use the 0:20:23.359 --> 0:20:27.240 outsides of the legs, which made my knees point the 0:20:27.240 --> 0:20:30.920 wrong direction and my weak inside part of the leg 0:20:31.040 --> 0:20:34.600 wasn't activating, which is just literally worn down my kneecap. 0:20:34.640 --> 0:20:37.800 I've got no heartleage left on the kneecap, and the 0:20:37.800 --> 0:20:40.920 started boss to arthritis because when I walked down the stairs. 0:20:41.359 --> 0:20:46.399 My glutes aren't turning on properly. My VMO is an activating. 0:20:46.520 --> 0:20:51.520 So these isolation muscles. I did three sessions at the 0:20:51.640 --> 0:20:55.120 Kaiser gym. I walked. I got up on a Monday 0:20:55.160 --> 0:20:58.320 morning and went downstairs to get my coffee and I 0:20:58.359 --> 0:21:00.480 came back up and I went hang on. I didn't 0:21:00.480 --> 0:21:03.800 feel my knees after three sessions, I did not feel 0:21:03.800 --> 0:21:05.320 my knees walking down the stairs. 0:21:05.920 --> 0:21:08.040 So yeah, it was that's amazing. 0:21:08.000 --> 0:21:12.360 Really really quick change. So I've got a long way 0:21:12.400 --> 0:21:16.119 to go, but yeah, very quick. 0:21:17.040 --> 0:21:19.880 And also let me point let me point out everyone 0:21:20.560 --> 0:21:22.879 I have. I don't know if Kata's I don't think so, 0:21:23.000 --> 0:21:25.800 but I have no affiliation with Kays. It's starting to 0:21:25.840 --> 0:21:29.960 sound like an ad. Yeah right, it's starting to I'm going, Oh, 0:21:30.359 --> 0:21:32.560 by the way, this is not an infomercial for them. 0:21:32.640 --> 0:21:34.760 I've never set foot in a center. That doesn't mean 0:21:34.800 --> 0:21:37.280 I don't think it's I have no opinion, but I've 0:21:37.320 --> 0:21:39.840 heard good things, right, And anyone can. 0:21:39.800 --> 0:21:42.400 Use these gym, these machines in a gym, anyone can 0:21:42.440 --> 0:21:45.640 do a single loaded exercise energy. 0:21:46.280 --> 0:21:48.120 And I think this is the point is that we 0:21:48.480 --> 0:21:52.359 understandably we don't really understand what's going on in our 0:21:52.400 --> 0:21:55.480 body because we're not. We're not we're probably not tuning 0:21:55.520 --> 0:21:57.960 in enough, which we can tune in more, that's optional, 0:21:58.480 --> 0:22:02.360 but we don't really understand. Oh you know quad muscles. 0:22:02.400 --> 0:22:05.359 Oh quad, there's four yeah, yeah, yeah, there's four different 0:22:05.400 --> 0:22:07.680 that it's actually not that big thing on the front 0:22:07.720 --> 0:22:11.520 of your leg there, that that's not a muscle. That's 0:22:11.560 --> 0:22:14.320 four muscles, you know. And so yeah, when you have 0:22:14.400 --> 0:22:18.200 one muscle that's relatively stronger on one side than the 0:22:18.560 --> 0:22:21.520 comparable muscle on the other side, then that's going to 0:22:21.680 --> 0:22:25.120 create a pateeller tracking problem, which you've got, you know. 0:22:25.240 --> 0:22:27.600 And then instead of the teller sitting where it should, 0:22:27.600 --> 0:22:29.480 it slit sits slightly probably in your. 0:22:29.440 --> 0:22:30.760 Career cap for people. 0:22:30.800 --> 0:22:36.280 Yeah, yep, yep, knee cap yep, sorry apps, sorry everyone. So, 0:22:36.440 --> 0:22:38.920 if it's on your left side, then your teller or 0:22:38.960 --> 0:22:41.480 kneecap's pulling left. If it's on your right, it's pulling 0:22:41.560 --> 0:22:45.159 right because the it b leo tibial band, which also, 0:22:45.600 --> 0:22:48.080 just to confuse you, isn't one of the quads. 0:22:49.560 --> 0:22:52.000 But people will know what this is if anyone's ever 0:22:52.080 --> 0:22:55.520