1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:12,000 --> 00:00:17,680 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Fit 3 00:00:17,840 --> 00:00:23,599 Speaker 1: tip Why I love the six second rep. Yes, a 4 00:00:23,720 --> 00:00:27,639 Speaker 1: quick fit tip, but a super important one. And this 5 00:00:28,200 --> 00:00:32,360 Speaker 1: information goes all the way back to my first real 6 00:00:32,560 --> 00:00:35,040 Speaker 1: official fitness job, as I like to call it, back 7 00:00:35,120 --> 00:00:41,800 Speaker 1: in college summer job managing one of the original Nautilus facilities. 8 00:00:42,120 --> 00:00:44,640 Speaker 1: Many of you are too young to even know what 9 00:00:44,680 --> 00:00:49,400 Speaker 1: I'm talking about, but this was the original circuit So 10 00:00:49,440 --> 00:00:52,600 Speaker 1: it was like, I want to say, ten to fifteen 11 00:00:52,680 --> 00:00:55,920 Speaker 1: machines that you did in a circuit training fashion. It 12 00:00:56,000 --> 00:00:59,120 Speaker 1: was old school. You had a card and a pencil 13 00:00:59,200 --> 00:01:02,040 Speaker 1: to write down your weights in your seat adjustments, and 14 00:01:02,080 --> 00:01:06,720 Speaker 1: your sets and your reps. And when I was trained 15 00:01:06,760 --> 00:01:09,119 Speaker 1: in how to do all this and how to take 16 00:01:09,160 --> 00:01:13,680 Speaker 1: people through it, we were taught a six second repetition, 17 00:01:13,800 --> 00:01:18,000 Speaker 1: a huge part of the whole Nautilus methodology and I 18 00:01:18,040 --> 00:01:21,800 Speaker 1: still use it to this day. So there are many 19 00:01:21,880 --> 00:01:25,880 Speaker 1: different methodologies, and obviously much of it depends on your goals. 20 00:01:25,920 --> 00:01:28,840 Speaker 1: If you're you know, a power lifter, if you're you know, 21 00:01:28,880 --> 00:01:31,760 Speaker 1: training for a specific sport. But for the vast majority 22 00:01:31,800 --> 00:01:33,679 Speaker 1: of people who listen to the show, whose goal is 23 00:01:33,680 --> 00:01:36,800 Speaker 1: to look better, feel better, live longer, to fix injuries, 24 00:01:37,040 --> 00:01:42,520 Speaker 1: to build some muscle, to get the basic strength and 25 00:01:42,920 --> 00:01:47,840 Speaker 1: do that while essentially, you know, not spending hours upon 26 00:01:47,920 --> 00:01:50,760 Speaker 1: hours in the gym, greatest results, shortest amount of time, 27 00:01:51,120 --> 00:01:54,040 Speaker 1: least likelihood of injury. That is a huge part of 28 00:01:54,080 --> 00:01:58,600 Speaker 1: the six second repetition. But obviously say this too, even 29 00:01:58,640 --> 00:02:01,480 Speaker 1: when you have the other goals of you know, maximal 30 00:02:01,560 --> 00:02:03,840 Speaker 1: strength and sports performance and things like that, at the 31 00:02:03,920 --> 00:02:06,480 Speaker 1: end of the day's strength is strength. So yes, there 32 00:02:06,480 --> 00:02:09,400 Speaker 1: are more specific ways to do things, of course, huge 33 00:02:09,400 --> 00:02:12,240 Speaker 1: part of my job as a sports performance coach for 34 00:02:12,320 --> 00:02:15,639 Speaker 1: different sports and goals. But when you lift heavy things 35 00:02:15,680 --> 00:02:18,680 Speaker 1: and you do it correctly, you get stronger. You know, 36 00:02:18,720 --> 00:02:22,000 Speaker 1: the term functional strength is even going by the wayside 37 00:02:22,000 --> 00:02:25,880 Speaker 1: to some degree, what strength is strength. It's all functional 38 00:02:26,560 --> 00:02:30,000 Speaker 1: And again, yeah, there's specific movements and movement patterns that 39 00:02:30,320 --> 00:02:32,799 Speaker 1: you know, you can train more specifically, of course, but 40 00:02:32,880 --> 00:02:35,640 Speaker 1: strength of strength. Okay, we we tend to make things, 41 00:02:35,680 --> 00:02:38,679 Speaker 1: not not me others tend to make things more complicated 42 00:02:38,880 --> 00:02:42,360 Speaker 1: than they need to be. So six second rep is 43 00:02:42,400 --> 00:02:44,639 Speaker 1: what it is. Two seconds on the up and four 44 00:02:44,680 --> 00:02:48,680 Speaker 1: seconds on the down. If you're using the specific exercise 45 00:02:48,760 --> 00:02:54,920 Speaker 1: physiology terms, it's a two second concentric phase lift. That's 46 00:02:54,960 --> 00:02:58,240 Speaker 1: the up you're doing a bicep curled the concentric the 47 00:02:58,240 --> 00:03:01,120 Speaker 1: two seconds is when you're raising the dumbbells if you're 48 00:03:01,160 --> 00:03:06,480 Speaker 1: using dumbells towards your shoulder, shoulders, and the east centric 49 00:03:06,680 --> 00:03:10,440 Speaker 1: is the lowering phase. And we do that when we 50 00:03:10,520 --> 00:03:14,840 Speaker 1: do a six second repetition with a four second count. Now, 51 00:03:14,840 --> 00:03:19,399 Speaker 1: I know many of you are thinking, so, what, well, 52 00:03:19,400 --> 00:03:24,040 Speaker 1: this is huge. It's one of those things that you go, yeah, 53 00:03:24,080 --> 00:03:28,320 Speaker 1: no big deal, but it is for many reasons. But 54 00:03:28,320 --> 00:03:30,160 Speaker 1: I'm gonna keep it under ten minutes for this fit 55 00:03:30,240 --> 00:03:32,680 Speaker 1: tip and just say that there is a huge part 56 00:03:32,720 --> 00:03:35,760 Speaker 1: of my success always has been for the reasons I'm 57 00:03:35,800 --> 00:03:41,920 Speaker 1: gonna outline, Okay, what are those reasons? Why is just 58 00:03:42,040 --> 00:03:44,640 Speaker 1: doing a six second repetition, which by the way, is 59 00:03:44,800 --> 00:03:52,880 Speaker 1: way slower obviously than most people do their repetitions. And 60 00:03:53,000 --> 00:03:55,400 Speaker 1: let me go one step further. Actually, with any good 61 00:03:55,440 --> 00:03:59,720 Speaker 1: science like this, there's always those people who take it 62 00:03:59,760 --> 00:04:03,120 Speaker 1: two are and I'm not gonna go into this at all, 63 00:04:03,160 --> 00:04:06,800 Speaker 1: but i will mention the super slow rep that is 64 00:04:06,840 --> 00:04:10,640 Speaker 1: still around was really popular will never go away. These 65 00:04:10,640 --> 00:04:13,280 Speaker 1: things will never go away. There's always someone who's pushing it. 66 00:04:14,000 --> 00:04:18,080 Speaker 1: Ten second, ten second, you go, that's a really long time. 67 00:04:18,360 --> 00:04:24,120 Speaker 1: The trainers generally train you in suits and just to 68 00:04:24,160 --> 00:04:26,000 Speaker 1: take it one step way too far. They tell you 69 00:04:26,080 --> 00:04:28,880 Speaker 1: don't have to do cardio if you do this type 70 00:04:28,880 --> 00:04:31,320 Speaker 1: of strength training anyway. I'm always going to point out 71 00:04:31,360 --> 00:04:34,640 Speaker 1: the extremes where they take the little bit of science 72 00:04:34,680 --> 00:04:39,080 Speaker 1: that matters and manipulates it to sell books and programs 73 00:04:39,120 --> 00:04:43,440 Speaker 1: that promise a lot of garbage and leave it at that. 74 00:04:43,760 --> 00:04:48,200 Speaker 1: So it's time under tension people. Several things going on here. 75 00:04:48,240 --> 00:04:51,320 Speaker 1: When you slow down the repetition, really good things happen. 76 00:04:52,480 --> 00:04:55,200 Speaker 1: Really good things happen. First and foremost, You can't go 77 00:04:55,279 --> 00:05:02,080 Speaker 1: too heavy, which most people, well many people do. Many 78 00:05:02,080 --> 00:05:04,000 Speaker 1: people go too heavy, and many people go too light. 79 00:05:05,480 --> 00:05:09,159 Speaker 1: When you slow the repetition down, it tends to fix 80 00:05:09,320 --> 00:05:13,039 Speaker 1: both of those problems. Not perfectly, but it's hard to 81 00:05:13,080 --> 00:05:15,880 Speaker 1: do bicep curls with eighty pound dumbbells when you're doing 82 00:05:15,920 --> 00:05:19,120 Speaker 1: a six second rep. Unless you are taking pharmaceutical drugs 83 00:05:19,240 --> 00:05:21,719 Speaker 1: or away four pounds. Some of you can do it. 84 00:05:21,760 --> 00:05:25,160 Speaker 1: I know. It's always the exceptions, but my point is 85 00:05:25,279 --> 00:05:28,000 Speaker 1: well taken. When you slow the repetition down, you have 86 00:05:28,000 --> 00:05:30,880 Speaker 1: to go a little lighter. And if you're going to light, 87 00:05:31,680 --> 00:05:34,320 Speaker 1: which again doesn't overload the muscle the way you wanted to, 88 00:05:34,480 --> 00:05:39,039 Speaker 1: when you slow the repetition down, you are helping to 89 00:05:39,800 --> 00:05:42,800 Speaker 1: mitigate that problem somewhat. You still should go a little heavier, 90 00:05:42,880 --> 00:05:46,520 Speaker 1: but it's gonna keep the time under tension longer on 91 00:05:46,560 --> 00:05:48,880 Speaker 1: the muscle, and that's what we need. So when you 92 00:05:49,000 --> 00:05:53,680 Speaker 1: go lighter, when you go slower, your form is improved 93 00:05:54,120 --> 00:05:58,200 Speaker 1: and the tension on your muscle is continuous, and that's 94 00:05:58,240 --> 00:06:02,200 Speaker 1: what the most recent studies show. That's what's super important. 95 00:06:02,520 --> 00:06:03,880 Speaker 1: I don't want to get deep into that in a 96 00:06:03,920 --> 00:06:07,360 Speaker 1: fifth tip. You know, I still go by the ten 97 00:06:07,440 --> 00:06:10,760 Speaker 1: to fifteen repetitions one to three sets, but the research 98 00:06:10,800 --> 00:06:13,800 Speaker 1: shows that it's the volume of time under tension that 99 00:06:13,839 --> 00:06:16,640 Speaker 1: truly matters. But we don't have to get complicated here. 100 00:06:16,800 --> 00:06:18,880 Speaker 1: One to three sets, ten to fifteen repetitions for the 101 00:06:18,960 --> 00:06:20,560 Speaker 1: vast majority of you who have the goals that I 102 00:06:20,560 --> 00:06:23,880 Speaker 1: outlined earlier, and when you slow it down to two 103 00:06:23,920 --> 00:06:28,560 Speaker 1: seconds on the up four seconds on the down, you 104 00:06:28,800 --> 00:06:34,440 Speaker 1: increase your results. You decrease the likelihood of injury. Significantly 105 00:06:34,480 --> 00:06:37,000 Speaker 1: decrease the likelihood of injury because you can't use those 106 00:06:37,040 --> 00:06:41,640 Speaker 1: weights that are too heavy. You can try, you can try, 107 00:06:42,120 --> 00:06:46,120 Speaker 1: all right. So it seems so simple and it is 108 00:06:46,480 --> 00:06:50,159 Speaker 1: to put into practice, but it is so powerful the 109 00:06:50,240 --> 00:06:52,760 Speaker 1: amount of work being performed when you keep the tension 110 00:06:52,800 --> 00:06:55,000 Speaker 1: on the muscle. Most people do it backwards, and I 111 00:06:55,000 --> 00:06:58,360 Speaker 1: did a podcast on this, getting a little more specific 112 00:06:58,400 --> 00:07:03,480 Speaker 1: with this one, but you like gravity takeover. You'll lose 113 00:07:03,520 --> 00:07:06,159 Speaker 1: the down that goes for push ups, that goes for squats, 114 00:07:06,200 --> 00:07:09,200 Speaker 1: that goes for so many things. So you can literally 115 00:07:09,240 --> 00:07:12,040 Speaker 1: say most people are doing it backwards, throwing the weight up, 116 00:07:12,240 --> 00:07:15,000 Speaker 1: losing it on the down, throwing it up, losing it 117 00:07:15,040 --> 00:07:17,760 Speaker 1: on the down. When you slow it down and you 118 00:07:17,840 --> 00:07:20,360 Speaker 1: keep the tension on the muscle fibers the entire time, 119 00:07:20,840 --> 00:07:24,120 Speaker 1: especially the eccentric you know that real soreness. You get 120 00:07:24,120 --> 00:07:27,080 Speaker 1: the delayed onset muscle soreness that is primarily from the down. 121 00:07:27,880 --> 00:07:30,600 Speaker 1: That is where the tears are really occurring in the 122 00:07:30,640 --> 00:07:33,960 Speaker 1: muscle fibers. And that's what the one of the goals 123 00:07:34,000 --> 00:07:36,559 Speaker 1: of strength training is to create those micro tears because 124 00:07:36,560 --> 00:07:38,920 Speaker 1: when they repair themselves, they get stronger and your muscle 125 00:07:38,960 --> 00:07:43,400 Speaker 1: gets bigger. So if you lose that e centric you 126 00:07:43,480 --> 00:07:47,920 Speaker 1: are decreasing your results. So we want to go slower, 127 00:07:48,040 --> 00:07:49,680 Speaker 1: we want to use better form, we want to use 128 00:07:49,720 --> 00:07:54,440 Speaker 1: an appropriate amount of weight. It makes all the difference 129 00:07:54,440 --> 00:07:56,080 Speaker 1: in the world. And this goes for almost all of 130 00:07:56,080 --> 00:08:02,680 Speaker 1: the exercises, body weight machines, barbells, now Again, if you 131 00:08:02,720 --> 00:08:05,280 Speaker 1: are max bench pressing, of course this doesn't make any sense. 132 00:08:05,480 --> 00:08:08,480 Speaker 1: You've gotta get that weight up. But if you're building 133 00:08:08,520 --> 00:08:13,440 Speaker 1: strength throughout the week, one of the protocols you should 134 00:08:13,600 --> 00:08:16,240 Speaker 1: use at least once, if not several times throughout the 135 00:08:16,240 --> 00:08:20,640 Speaker 1: week is this. Now, let's do some simple math. Oftentimes, 136 00:08:20,640 --> 00:08:24,040 Speaker 1: when I program, you know, do videos and different workout 137 00:08:24,080 --> 00:08:26,760 Speaker 1: type things, I'd like to go by time because that 138 00:08:27,520 --> 00:08:30,080 Speaker 1: works for everyone. In other words, a minute of push ups. 139 00:08:30,080 --> 00:08:32,640 Speaker 1: If you can do five, you do five. If you 140 00:08:32,679 --> 00:08:35,720 Speaker 1: can do fifteen, you do fifteen. But when we're talking 141 00:08:35,800 --> 00:08:40,000 Speaker 1: strength and we're talking time, let's do the math. If 142 00:08:40,000 --> 00:08:42,320 Speaker 1: you do a six second repetition, that's ten reps in 143 00:08:42,360 --> 00:08:46,960 Speaker 1: a minute. That works great. And my micro workout plan 144 00:08:47,000 --> 00:08:49,800 Speaker 1: it is based on this protocol as well. That's the 145 00:08:49,840 --> 00:08:52,400 Speaker 1: newest book The micro Workout Plan. Now, I will give 146 00:08:52,440 --> 00:08:54,640 Speaker 1: you if you go four seconds a little lot. It 147 00:08:54,679 --> 00:08:58,160 Speaker 1: seems like a lot, a little bit too much for you. 148 00:08:58,160 --> 00:09:00,400 Speaker 1: You can go two seconds, three seconds. Give you the 149 00:09:00,400 --> 00:09:05,040 Speaker 1: five second rep. It's like the movie. Six second abs, 150 00:09:05,040 --> 00:09:09,360 Speaker 1: seven second abs, five second abs. But there's there's your 151 00:09:09,360 --> 00:09:15,040 Speaker 1: twelve repetitions in sixty seconds. The goal is tension on 152 00:09:15,080 --> 00:09:18,160 Speaker 1: the muscle the whole time, and ideally the down being 153 00:09:18,360 --> 00:09:23,200 Speaker 1: just a little slower than the up. And I want 154 00:09:23,200 --> 00:09:25,400 Speaker 1: you to do that with push ups and things like that. 155 00:09:25,440 --> 00:09:28,240 Speaker 1: To try doing a six second rep with push ups 156 00:09:29,120 --> 00:09:31,400 Speaker 1: instead of those pulses that so many people do. They're 157 00:09:31,400 --> 00:09:34,800 Speaker 1: not push ups people. Their pulses. There's no extension in 158 00:09:34,840 --> 00:09:37,480 Speaker 1: the arm and you're just trying to get the reps. 159 00:09:37,520 --> 00:09:38,920 Speaker 1: And that's fine. If your goal is to just hit 160 00:09:38,960 --> 00:09:41,040 Speaker 1: that number, awesome, you did it. If your goal is 161 00:09:41,040 --> 00:09:43,840 Speaker 1: to get results and build strength and build that muscle, 162 00:09:46,000 --> 00:09:49,360 Speaker 1: then you got to use good form, full range of motion, 163 00:09:49,679 --> 00:09:53,880 Speaker 1: time under tension of the muscle. And that's it. The 164 00:09:53,920 --> 00:09:56,320 Speaker 1: six second rep. I love it. It's ten minutes. I'm 165 00:09:56,320 --> 00:10:01,120 Speaker 1: a little over close almost. I am doing it at 166 00:10:01,120 --> 00:10:04,080 Speaker 1: fifty two. I was doing it at fifteen. I will 167 00:10:04,120 --> 00:10:07,559 Speaker 1: be doing it at a hundred and fifteen the six 168 00:10:07,640 --> 00:10:09,800 Speaker 1: second rap. Try it, let me know how it works 169 00:10:09,800 --> 00:10:13,040 Speaker 1: for you. Tom h Fit is Instagram and Twitter tom 170 00:10:13,200 --> 00:10:15,440 Speaker 1: h Fit. You can go to Fitness Disrupted dot com. 171 00:10:15,480 --> 00:10:18,400 Speaker 1: Email me through the site as well. Referenced my newest book, 172 00:10:18,400 --> 00:10:20,360 Speaker 1: the micro Workout Plans. So much of what I talked 173 00:10:20,360 --> 00:10:22,280 Speaker 1: about is in that newest book. I have a bunch 174 00:10:22,320 --> 00:10:25,480 Speaker 1: of books that is the most applicable to the most people. 175 00:10:25,720 --> 00:10:28,560 Speaker 1: I have marathon books and triathlon books, sports nutrition for 176 00:10:28,600 --> 00:10:30,880 Speaker 1: triathletes and stuff like that. If you're interested in that, 177 00:10:31,960 --> 00:10:36,760 Speaker 1: and please follow the show, rate the show, tell friends 178 00:10:36,760 --> 00:10:40,079 Speaker 1: about the show. And I appreciate all of you listeners. 179 00:10:40,240 --> 00:10:42,079 Speaker 1: So many of you do reach out and I thank 180 00:10:42,120 --> 00:10:45,120 Speaker 1: you comments on Twitter and everything. I love the feedback. 181 00:10:45,600 --> 00:10:47,240 Speaker 1: And just know, as I say at the end of 182 00:10:47,280 --> 00:10:51,120 Speaker 1: every show, because I mean it, I have one goal, 183 00:10:51,200 --> 00:10:53,120 Speaker 1: and that's to bring you the best information so you 184 00:10:53,160 --> 00:10:55,000 Speaker 1: can live your best life. That's kind of two goals, 185 00:10:55,040 --> 00:10:58,559 Speaker 1: but they're wrapped in one. There's no bias here. I've 186 00:10:58,559 --> 00:11:00,880 Speaker 1: been in the industry a really long time. I don't 187 00:11:00,960 --> 00:11:03,880 Speaker 1: have anything to prove. I just want to enjoy what 188 00:11:04,000 --> 00:11:08,000 Speaker 1: I do. And that goes for this goes from my 189 00:11:08,120 --> 00:11:13,320 Speaker 1: exercise and everything I bring you. It's based on science 190 00:11:13,400 --> 00:11:19,719 Speaker 1: and experience and that experiences with clients and myself. I'm 191 00:11:19,720 --> 00:11:22,280 Speaker 1: walking the walk with you, all right. Thank you for listening, 192 00:11:22,600 --> 00:11:25,360 Speaker 1: and remember there are three things we all control, how 193 00:11:25,440 --> 00:11:27,440 Speaker 1: much we move, what we put into our mouths, and 194 00:11:27,480 --> 00:11:33,480 Speaker 1: our attitudes, and that it's awesome. I'm Tom Holland, Exercise Physiologists, 195 00:11:33,960 --> 00:11:42,480 Speaker 1: certified sports nutritionist, Believe in Yourself. Fitness Disrupted is a 196 00:11:42,520 --> 00:11:45,760 Speaker 1: production of I heart Radio. For more podcasts from my 197 00:11:45,800 --> 00:11:49,400 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 198 00:11:49,559 --> 00:11:51,800 Speaker 1: or wherever you listen to your favorite shows.