1 00:00:00,800 --> 00:00:05,080 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,520 --> 00:00:14,640 Speaker 1: I am Tom Holland and this is Fitness Disrupted. The 3 00:00:14,760 --> 00:00:20,320 Speaker 1: number one secret to my strength training success. Now, if 4 00:00:20,360 --> 00:00:22,520 Speaker 1: you've listened to my other podcasts, you know I'm not 5 00:00:22,560 --> 00:00:26,239 Speaker 1: a huge fan of the words secrets, but hey, I 6 00:00:26,280 --> 00:00:29,560 Speaker 1: gotta get you to click on the show. Someone commented 7 00:00:30,000 --> 00:00:33,520 Speaker 1: how they love my show, but some of the titles 8 00:00:33,640 --> 00:00:37,239 Speaker 1: are click baity, Guilty has Charged, Guilty has Charged. But 9 00:00:37,320 --> 00:00:39,760 Speaker 1: you know what, as long as I'm giving you good 10 00:00:39,800 --> 00:00:43,319 Speaker 1: information after you click, that's what it's all about. Right. So, 11 00:00:43,640 --> 00:00:48,600 Speaker 1: but I have to say that this case, in this case, 12 00:00:48,640 --> 00:00:51,839 Speaker 1: this holds true. This is something that I have been 13 00:00:51,920 --> 00:00:56,560 Speaker 1: doing since I first started in this industry. I am 14 00:00:56,600 --> 00:00:59,400 Speaker 1: fifty one years old now, so i have been doing 15 00:01:00,080 --> 00:01:06,480 Speaker 1: this for over thirty years and I've had great success 16 00:01:06,520 --> 00:01:12,319 Speaker 1: with it. And it's another simple thing. But when you 17 00:01:12,400 --> 00:01:15,360 Speaker 1: do it and you do it correctly, it makes all 18 00:01:15,400 --> 00:01:18,080 Speaker 1: the difference in the world. And it hasn't just been 19 00:01:19,480 --> 00:01:22,920 Speaker 1: a success for me, but it's been success for my 20 00:01:22,920 --> 00:01:25,400 Speaker 1: clients as well. You know, this is how I teach. 21 00:01:25,920 --> 00:01:30,560 Speaker 1: This is my methodology. Uh, It's it's nothing earth shattering, 22 00:01:31,360 --> 00:01:34,319 Speaker 1: but so few people do it, and that's what got 23 00:01:34,319 --> 00:01:37,360 Speaker 1: me inspired to do this show today. You know, I 24 00:01:37,400 --> 00:01:39,240 Speaker 1: need to be inspired to do my show. So I 25 00:01:39,280 --> 00:01:43,440 Speaker 1: have a whole list dozens and dozens of topics that 26 00:01:43,480 --> 00:01:46,880 Speaker 1: I want covered, and I wait until i'm inspired for 27 00:01:46,920 --> 00:01:49,480 Speaker 1: that topic. And that's when I do it because I 28 00:01:49,520 --> 00:01:51,680 Speaker 1: want you to be I want you to feel the 29 00:01:51,800 --> 00:01:54,680 Speaker 1: enthusiasm that I have for that topic. And I have 30 00:01:54,960 --> 00:01:59,200 Speaker 1: greater enthusiasm on different days. And this one was inspired 31 00:01:59,200 --> 00:02:02,760 Speaker 1: by me going to the gym this morning looking around 32 00:02:03,360 --> 00:02:05,440 Speaker 1: and even though there are very few people in the 33 00:02:05,480 --> 00:02:10,320 Speaker 1: gym's today, it still was an issue. And I should 34 00:02:10,360 --> 00:02:12,760 Speaker 1: also say that when I'm talking about the number one 35 00:02:12,760 --> 00:02:16,000 Speaker 1: secrets to success, it's consistency is a huge part of it. Right. 36 00:02:16,040 --> 00:02:18,239 Speaker 1: You can't do what I'm gonna tell you every now 37 00:02:18,280 --> 00:02:21,880 Speaker 1: and again and expect to see, you know, the results 38 00:02:21,919 --> 00:02:25,960 Speaker 1: that you would get from doing it frequently. But the 39 00:02:26,120 --> 00:02:31,000 Speaker 1: great news is that when you do it consistently, you 40 00:02:31,080 --> 00:02:34,440 Speaker 1: get incredible results and you're gonna be much more likely 41 00:02:34,520 --> 00:02:41,120 Speaker 1: to stick with it because you see results. And I 42 00:02:41,200 --> 00:02:44,960 Speaker 1: often talk about my first job, first real job, serious 43 00:02:45,040 --> 00:02:48,000 Speaker 1: job in the fitness industry back in college, and it 44 00:02:48,160 --> 00:02:55,120 Speaker 1: was managing overseeing a Nautilus facility. Now, for those of 45 00:02:55,160 --> 00:02:59,240 Speaker 1: you who are old enough to remember, the Nautilus jim 46 00:02:59,840 --> 00:03:04,480 Speaker 1: was a bunch of machines and they were the Nautilus brand, 47 00:03:04,960 --> 00:03:08,200 Speaker 1: and there was a specific way of doing them, uh 48 00:03:08,240 --> 00:03:11,959 Speaker 1: And there was one exercise, one machine per body parts. 49 00:03:12,000 --> 00:03:14,919 Speaker 1: So there was a chess machine, there was a back machine, 50 00:03:15,120 --> 00:03:18,880 Speaker 1: there was a shoulder, a bicep, a triceep, and then 51 00:03:18,880 --> 00:03:22,640 Speaker 1: you went legs. And it taught me so much and 52 00:03:22,680 --> 00:03:26,040 Speaker 1: I feel so fortunate, and it's so crazy to think 53 00:03:26,080 --> 00:03:30,520 Speaker 1: back because, as I've said before, I am now the 54 00:03:30,600 --> 00:03:35,040 Speaker 1: fitness advisor for Nautilus, and that is like crazy to 55 00:03:35,080 --> 00:03:37,640 Speaker 1: me to think about that. That's where I started and 56 00:03:37,640 --> 00:03:41,560 Speaker 1: then decades later, you know, that is my main client, 57 00:03:41,840 --> 00:03:46,200 Speaker 1: the one I work with, and the philosophy then that 58 00:03:46,280 --> 00:03:48,600 Speaker 1: I was taught. So I was trained on how to 59 00:03:48,720 --> 00:03:51,640 Speaker 1: train people at this facility and it was part of 60 00:03:51,640 --> 00:03:54,240 Speaker 1: a y m c A in my hometown. And this 61 00:03:54,320 --> 00:03:58,280 Speaker 1: is where I really got the bug for, you know, 62 00:03:58,760 --> 00:04:01,720 Speaker 1: thinking about this as a career. And you know, it 63 00:04:01,760 --> 00:04:04,600 Speaker 1: wasn't until a couple of years later after college that 64 00:04:04,640 --> 00:04:07,960 Speaker 1: I officially made that switch. But this is where I 65 00:04:08,080 --> 00:04:13,119 Speaker 1: learned and got in great shape. It was a summer job, 66 00:04:13,160 --> 00:04:16,400 Speaker 1: and when the summer was over, friends looked at me 67 00:04:16,400 --> 00:04:19,240 Speaker 1: and said, what have you been doing? And another thing 68 00:04:19,320 --> 00:04:23,160 Speaker 1: I learned that I did back years later as a trainer. 69 00:04:23,480 --> 00:04:26,680 Speaker 1: If I'm in the gym and I'm not working, I 70 00:04:26,720 --> 00:04:28,480 Speaker 1: don't train a client. I don't have a client to 71 00:04:28,520 --> 00:04:32,240 Speaker 1: train or something. I would train myself. And oftentimes trainers 72 00:04:32,279 --> 00:04:34,440 Speaker 1: who are listening to the show no that you may 73 00:04:34,520 --> 00:04:36,440 Speaker 1: have a couple of clients in the morning, then you 74 00:04:36,480 --> 00:04:39,040 Speaker 1: may have three or four hours, and oftentimes you don't 75 00:04:39,080 --> 00:04:42,240 Speaker 1: go home because home is far away or you know, 76 00:04:42,320 --> 00:04:45,719 Speaker 1: so you're there and I would either be studying for 77 00:04:45,760 --> 00:04:50,320 Speaker 1: a certification or working out. And so I not only 78 00:04:50,400 --> 00:04:55,400 Speaker 1: learned this simple methodology for strength training, but I saw 79 00:04:55,440 --> 00:04:59,240 Speaker 1: the results. And that's what it's about people. You know, 80 00:04:59,279 --> 00:05:02,120 Speaker 1: people can tell you their fitness philosophy, but do they 81 00:05:02,160 --> 00:05:05,440 Speaker 1: look the part, do they live the lifestyle, have they 82 00:05:05,480 --> 00:05:09,000 Speaker 1: done it long enough that they've proven it works? And 83 00:05:09,160 --> 00:05:13,040 Speaker 1: are they injury free? You know, the longer I'm in 84 00:05:13,040 --> 00:05:17,479 Speaker 1: this industry, the more that matters. It's always mattered. But 85 00:05:17,520 --> 00:05:20,159 Speaker 1: I just ran into a friend at the gym who 86 00:05:20,360 --> 00:05:22,719 Speaker 1: was doing and he's a smart guy has been working 87 00:05:22,720 --> 00:05:26,719 Speaker 1: out forever fit guy a little older than I am, 88 00:05:26,720 --> 00:05:29,960 Speaker 1: and he had been in the hospital due to doing 89 00:05:30,120 --> 00:05:35,200 Speaker 1: a and exercise incorrectly, and I was surprised that he 90 00:05:35,360 --> 00:05:38,919 Speaker 1: fell for making that mistake. And I don't want you 91 00:05:38,920 --> 00:05:41,159 Speaker 1: to get hurt. I don't want you to get hurt. 92 00:05:42,480 --> 00:05:46,560 Speaker 1: Do no harm. Okay, So when we come back from 93 00:05:46,560 --> 00:05:49,520 Speaker 1: the break and you get right into it, you can go, 94 00:05:49,560 --> 00:05:54,120 Speaker 1: that's so simple, and guess what do it? Do it? 95 00:05:54,680 --> 00:06:06,839 Speaker 1: All right, quick break, We'll be right back. So back 96 00:06:06,880 --> 00:06:10,720 Speaker 1: when I had that summer job running the Nautilus facility, 97 00:06:10,760 --> 00:06:15,360 Speaker 1: what I was taught was to teach the clients who 98 00:06:15,440 --> 00:06:20,280 Speaker 1: came in a two second four second repetition, what does 99 00:06:20,279 --> 00:06:23,640 Speaker 1: that mean? That means you raised the weight or the 100 00:06:23,720 --> 00:06:27,200 Speaker 1: machine on a two count and you lowered it on 101 00:06:27,279 --> 00:06:32,240 Speaker 1: a four. And that is pretty much the opposite of 102 00:06:32,279 --> 00:06:33,960 Speaker 1: what the vast majority of people do in the gym 103 00:06:33,960 --> 00:06:37,080 Speaker 1: when they're strength training. And that goes for free weights, 104 00:06:37,120 --> 00:06:39,840 Speaker 1: that goes for body weight, and that goes for machines 105 00:06:39,880 --> 00:06:42,720 Speaker 1: as well. You know, the way I like to put 106 00:06:42,760 --> 00:06:48,159 Speaker 1: it is most people are actually strength training backwards. In 107 00:06:48,200 --> 00:06:50,440 Speaker 1: other words, they are so focused on the up how 108 00:06:50,520 --> 00:06:54,120 Speaker 1: much weight they lift and they're losing the down. And 109 00:06:54,120 --> 00:06:56,040 Speaker 1: I'm gonna get into a little bit of the science 110 00:06:56,400 --> 00:06:59,039 Speaker 1: no real studies for this episode, but the science on 111 00:06:59,080 --> 00:07:01,280 Speaker 1: why the down is importan and what it's called and 112 00:07:01,320 --> 00:07:05,800 Speaker 1: why why it matters. And so that two second four 113 00:07:05,880 --> 00:07:12,240 Speaker 1: second contraction and repetition was the building blocks for my 114 00:07:12,680 --> 00:07:18,200 Speaker 1: strength training philosophy and subsequent success. And it doesn't have 115 00:07:18,240 --> 00:07:19,480 Speaker 1: to be you don't sit there and count and go 116 00:07:19,640 --> 00:07:23,400 Speaker 1: one too, you know, for you know, you don't have 117 00:07:23,480 --> 00:07:26,200 Speaker 1: to count out. But over time it's just gonna you're 118 00:07:26,200 --> 00:07:28,920 Speaker 1: gonna feel it and you're gonna do it, and it 119 00:07:28,920 --> 00:07:31,640 Speaker 1: could be a one second for second. I'm gonna talk 120 00:07:31,680 --> 00:07:36,600 Speaker 1: about that. But the bottom line is first and foremost 121 00:07:37,240 --> 00:07:42,320 Speaker 1: that the down, the lowering of the weight or your body, 122 00:07:42,640 --> 00:07:46,200 Speaker 1: should be slow and ideally, in my opinion and my 123 00:07:46,240 --> 00:07:49,080 Speaker 1: experience and my philosophy, it should be a little slower 124 00:07:49,120 --> 00:07:52,560 Speaker 1: than the up. And that's the opposite of what most 125 00:07:52,560 --> 00:07:54,720 Speaker 1: people do in the gym. They throw the weight up 126 00:07:54,880 --> 00:07:56,480 Speaker 1: and they let it drop to the ground. They throw 127 00:07:56,520 --> 00:07:58,520 Speaker 1: it up and they let gravity pull it down. They 128 00:07:58,520 --> 00:08:00,720 Speaker 1: throw it up and they look, but you pull it down. 129 00:08:01,040 --> 00:08:05,440 Speaker 1: I'm gonna talk about ego you're you're listening, You're going 130 00:08:05,480 --> 00:08:09,559 Speaker 1: this is it. Guess what. I almost never see people 131 00:08:09,600 --> 00:08:12,760 Speaker 1: doing what I'm saying. And there's a couple of reasons 132 00:08:12,760 --> 00:08:17,640 Speaker 1: for that, and ego is one of the top And 133 00:08:17,680 --> 00:08:21,000 Speaker 1: what I say to that is I could not care 134 00:08:21,120 --> 00:08:25,440 Speaker 1: less about impressing anyone at the gym with anything I'm doing. 135 00:08:25,840 --> 00:08:28,880 Speaker 1: I don't care. I want to be healthy, I want 136 00:08:28,880 --> 00:08:31,400 Speaker 1: to get results, and I want to be injury free. 137 00:08:33,160 --> 00:08:34,760 Speaker 1: And when someone I know comes up and says, hey, 138 00:08:34,840 --> 00:08:38,800 Speaker 1: let's compete, and do you know as many stupid whatever 139 00:08:38,880 --> 00:08:42,440 Speaker 1: type exercise, I say, no, you win, because that's not 140 00:08:42,520 --> 00:08:44,240 Speaker 1: my goal. And I'm not saying I don't like to 141 00:08:44,280 --> 00:08:45,760 Speaker 1: compete and do all that all that kind of stuff. 142 00:08:45,760 --> 00:08:48,440 Speaker 1: There's a time and a place, all right, and I'm 143 00:08:48,600 --> 00:08:52,040 Speaker 1: darn well not gonna get hurt in that situation. That 144 00:08:52,200 --> 00:08:57,480 Speaker 1: is not gonna happen, alright. So the first rule and 145 00:08:57,520 --> 00:09:02,520 Speaker 1: the top secret, and then there's a bunch of factors 146 00:09:02,520 --> 00:09:06,280 Speaker 1: that go along with this that I will outline is 147 00:09:06,320 --> 00:09:13,160 Speaker 1: to slow it down. Slow it down. So many people 148 00:09:13,240 --> 00:09:16,800 Speaker 1: just going through the fast repetitions, and that goes for crunches, 149 00:09:17,120 --> 00:09:21,359 Speaker 1: that goes for squats, bodyweight squats, that goes for bicep curls, 150 00:09:21,880 --> 00:09:28,880 Speaker 1: machine exercises, even internal external rotation, shoulder rehab prehab type exercises. 151 00:09:29,480 --> 00:09:34,920 Speaker 1: So fast. Now you gotta focus, and you have to 152 00:09:34,960 --> 00:09:39,080 Speaker 1: control the movement, and you have to use the appropriate 153 00:09:39,160 --> 00:09:43,319 Speaker 1: amount of weight. Okay, So again you say, oh, that's 154 00:09:43,320 --> 00:09:45,440 Speaker 1: just slow it down. Big deal. What it is a 155 00:09:45,440 --> 00:09:49,840 Speaker 1: big deal. It's an enormous deal. It's huge when it 156 00:09:49,880 --> 00:09:54,880 Speaker 1: comes to getting the best results in the shortest amount 157 00:09:54,880 --> 00:09:57,560 Speaker 1: of time with the least likelihood of injury. Now, I 158 00:09:57,600 --> 00:10:01,160 Speaker 1: have to preface this by saying, if you're young, you know, 159 00:10:01,360 --> 00:10:05,240 Speaker 1: if your goal is power and your goal one rep maximum, 160 00:10:05,280 --> 00:10:08,640 Speaker 1: that's different. But even so, you have to build a 161 00:10:08,679 --> 00:10:11,800 Speaker 1: base of strength first. So a lot of people say, well, 162 00:10:12,000 --> 00:10:15,480 Speaker 1: you know who know the industry better. They'll say, oh, 163 00:10:15,520 --> 00:10:18,080 Speaker 1: you're just talking about tempo training. Call it what you want, 164 00:10:18,720 --> 00:10:23,120 Speaker 1: I call it training. I call this good form. You 165 00:10:23,120 --> 00:10:27,920 Speaker 1: should be tempo training. You should be using the appropriate tempo. Now, again, 166 00:10:27,960 --> 00:10:32,440 Speaker 1: there are reasons why you wouldn't do this, but that's 167 00:10:32,440 --> 00:10:35,160 Speaker 1: not what this shows. This show is about the basics 168 00:10:35,160 --> 00:10:37,960 Speaker 1: of strength training. I just did a strength training basic 169 00:10:38,000 --> 00:10:41,920 Speaker 1: show and now this is two oh two. If that 170 00:10:42,000 --> 00:10:44,880 Speaker 1: was strength training one o one. This is strength training 171 00:10:44,880 --> 00:10:49,560 Speaker 1: two oh two, and it actually could have been in 172 00:10:49,640 --> 00:10:52,440 Speaker 1: one oh one, and and talked about at great length, 173 00:10:55,000 --> 00:11:01,160 Speaker 1: but slow it down, slow it down, And as I 174 00:11:01,200 --> 00:11:04,640 Speaker 1: said earlier, that could be a one to two second 175 00:11:04,960 --> 00:11:07,360 Speaker 1: raising of the weight or your body or the machine 176 00:11:08,120 --> 00:11:12,000 Speaker 1: and a three to four second lowering. And here's a 177 00:11:12,040 --> 00:11:13,880 Speaker 1: great I want to get too deep into it, but 178 00:11:13,960 --> 00:11:17,200 Speaker 1: there was a version of this many years ago, still around. 179 00:11:17,880 --> 00:11:19,959 Speaker 1: I don't want to name, it doesn't matter, but they 180 00:11:19,960 --> 00:11:24,360 Speaker 1: went really slow. I leave it at that, and the 181 00:11:24,400 --> 00:11:28,680 Speaker 1: title of the methodology was kind of that a takeoff 182 00:11:28,720 --> 00:11:33,640 Speaker 1: on that. And I would argue, ridiculously slow. And they 183 00:11:33,720 --> 00:11:36,480 Speaker 1: not only said that, you know, this was the only way, 184 00:11:36,520 --> 00:11:39,240 Speaker 1: the one way, as often as done in fitness and nutrition, 185 00:11:39,480 --> 00:11:41,680 Speaker 1: the one way, this is the best way. We have 186 00:11:41,720 --> 00:11:43,720 Speaker 1: some studies to kind of you know, that we can 187 00:11:43,760 --> 00:11:47,400 Speaker 1: twist to to make you believe that it's scientifically backed. 188 00:11:48,760 --> 00:11:51,559 Speaker 1: And that alone was let's just say questionable at best. 189 00:11:52,000 --> 00:11:53,680 Speaker 1: But then they even went, this is where you go 190 00:11:53,920 --> 00:11:56,480 Speaker 1: if you have any knowledge of fitness whatsoever, just common sense, 191 00:11:56,600 --> 00:11:58,280 Speaker 1: and they said, and if you do this method of 192 00:11:58,280 --> 00:12:03,120 Speaker 1: strength training, you don't have to do cardio end of story. 193 00:12:03,600 --> 00:12:05,960 Speaker 1: Not something you know, you just dismiss it out right 194 00:12:05,960 --> 00:12:09,160 Speaker 1: when you say something like that. All right, so let's 195 00:12:09,160 --> 00:12:10,760 Speaker 1: just do the quick math. And this is where it's 196 00:12:10,840 --> 00:12:14,520 Speaker 1: kind of fun. If you do a one second on 197 00:12:14,600 --> 00:12:18,040 Speaker 1: the up, you know, one to two and a four 198 00:12:18,120 --> 00:12:22,840 Speaker 1: second down, that's a five second repetition, right, So if 199 00:12:22,880 --> 00:12:26,520 Speaker 1: you do twelve repetitions five seconds, it's around sixty seconds. 200 00:12:27,160 --> 00:12:29,480 Speaker 1: And then if you go a little faster, maybe a 201 00:12:29,520 --> 00:12:35,199 Speaker 1: four second repetition fifteen reps, that's sixty seconds as well. 202 00:12:36,240 --> 00:12:39,800 Speaker 1: So it's great timing when you're kind of figuring out 203 00:12:40,080 --> 00:12:44,240 Speaker 1: what exercise to do, how much time you have, but 204 00:12:44,360 --> 00:12:46,000 Speaker 1: you think, oh, this is gonna take for No, it's 205 00:12:46,040 --> 00:12:50,320 Speaker 1: it's a minute, you know, twelve reps for five seconds, 206 00:12:50,360 --> 00:12:54,120 Speaker 1: fifteen reps for four seconds, and again where the down 207 00:12:55,360 --> 00:12:59,600 Speaker 1: is slightly slower than the up. And for people who 208 00:12:59,640 --> 00:13:02,040 Speaker 1: are just arting this. When I had clients, you know, 209 00:13:02,080 --> 00:13:05,600 Speaker 1: and teaching them this methodology, I just want the down 210 00:13:05,640 --> 00:13:10,560 Speaker 1: to be controlled. I'm gonna get to that shortly, something 211 00:13:10,600 --> 00:13:14,360 Speaker 1: called time under tension. But before I get to that, 212 00:13:14,920 --> 00:13:17,160 Speaker 1: when you do this, what do you have to do 213 00:13:17,240 --> 00:13:21,640 Speaker 1: with the weight has to be lighter? Now, I don't 214 00:13:21,679 --> 00:13:27,319 Speaker 1: mean light, I mean lighter. So here's a little test 215 00:13:27,400 --> 00:13:31,240 Speaker 1: for you. I want you to take maybe your bicep 216 00:13:31,640 --> 00:13:35,280 Speaker 1: curl weight or even your dumbbell chess pressed weight, and 217 00:13:35,280 --> 00:13:37,080 Speaker 1: I want you to try to do this. I want 218 00:13:37,120 --> 00:13:40,160 Speaker 1: you to go up on a two count, come down 219 00:13:40,800 --> 00:13:43,720 Speaker 1: on a three to four. See if you can do 220 00:13:44,000 --> 00:13:47,080 Speaker 1: tend to fifteen reps. Many people will not be able 221 00:13:47,120 --> 00:13:51,720 Speaker 1: to because that weight is super heavy, and I would 222 00:13:51,760 --> 00:13:56,480 Speaker 1: argue too heavy for most people. And when I talk 223 00:13:56,559 --> 00:14:00,959 Speaker 1: about most people, I'm talking about the goal being two 224 00:14:01,440 --> 00:14:07,680 Speaker 1: build muscle, build strength, fix imbalances, increase your metabolism through 225 00:14:07,679 --> 00:14:13,360 Speaker 1: the building of lean muscle, look better, feel better, live longer. Okay, 226 00:14:13,440 --> 00:14:16,280 Speaker 1: so try that. Pick a couple of exercises and try 227 00:14:16,320 --> 00:14:19,080 Speaker 1: to do a two second four second rap or even 228 00:14:19,080 --> 00:14:24,120 Speaker 1: a one second three second rap. Slow down that lowering 229 00:14:24,200 --> 00:14:27,080 Speaker 1: phase especially, and see if you can do it. Can 230 00:14:27,120 --> 00:14:29,400 Speaker 1: you do ten reps? Can you do fifteen? Can you 231 00:14:29,440 --> 00:14:32,320 Speaker 1: do three sets of that? Two to three sets of that? 232 00:14:33,080 --> 00:14:38,160 Speaker 1: The great news about this is when you employ this methodology, 233 00:14:38,560 --> 00:14:42,720 Speaker 1: workouts are shorter, You're gonna feel it. And when you 234 00:14:42,800 --> 00:14:46,920 Speaker 1: feel it the way you should, that means you're gonna 235 00:14:46,920 --> 00:14:53,240 Speaker 1: see results. Okay. So I often have people come up 236 00:14:53,280 --> 00:14:56,520 Speaker 1: to me in the gym and they are shocked at 237 00:14:56,600 --> 00:15:00,640 Speaker 1: how light my weights are relative to how I look. 238 00:15:01,320 --> 00:15:05,680 Speaker 1: They expect me to use heavier weights, and especially at 239 00:15:05,680 --> 00:15:10,880 Speaker 1: my age, there's no reason I am getting more out 240 00:15:10,920 --> 00:15:15,320 Speaker 1: of the slower repetition, the muscular time under tension. I'm 241 00:15:15,320 --> 00:15:19,720 Speaker 1: going to talk about with the moderately heavy weights because 242 00:15:19,760 --> 00:15:22,560 Speaker 1: at the end of the day, it doesn't matter what 243 00:15:22,640 --> 00:15:27,800 Speaker 1: that number is. What matters is how good the quality 244 00:15:27,920 --> 00:15:33,280 Speaker 1: of every single repetition is, and am I fatigued at 245 00:15:33,280 --> 00:15:37,200 Speaker 1: the end of each set? You know, if I'm doing 246 00:15:37,240 --> 00:15:41,720 Speaker 1: I generally switch between ten, twelve, fifteen reps, mostly just 247 00:15:41,760 --> 00:15:45,440 Speaker 1: for you know, mental reasons, but also like if I'm 248 00:15:45,440 --> 00:15:48,840 Speaker 1: at twelve, then I'm not quite fatigued yet. I got 249 00:15:48,880 --> 00:15:53,040 Speaker 1: three more. But the goal is whether it's ten reps, 250 00:15:53,040 --> 00:15:56,560 Speaker 1: twelve reps, fifteen reps, the last few repetitions are difficult 251 00:15:56,600 --> 00:15:59,920 Speaker 1: without losing form. I don't care what the number is. 252 00:16:00,520 --> 00:16:03,320 Speaker 1: If twenty pounds does it for the exercise, twenty pounds 253 00:16:03,360 --> 00:16:07,000 Speaker 1: does it, if it's fifteen, if it's I don't care 254 00:16:07,040 --> 00:16:10,280 Speaker 1: what the number on that weight is. I care that 255 00:16:10,360 --> 00:16:15,120 Speaker 1: I do each repetition as best as possible, and then 256 00:16:15,120 --> 00:16:18,560 Speaker 1: I'm fatigued at the end of the set number three 257 00:16:19,360 --> 00:16:23,080 Speaker 1: full range of motion, full range of motion. How many 258 00:16:23,120 --> 00:16:28,480 Speaker 1: people do these pulses with push ups? With again just 259 00:16:28,560 --> 00:16:33,520 Speaker 1: bicep curls, shoulder presses, They're like two three in range 260 00:16:33,560 --> 00:16:37,720 Speaker 1: of motion. Our bodies need to move through the full 261 00:16:37,800 --> 00:16:41,960 Speaker 1: range of motion. And actually there is some interesting research 262 00:16:42,080 --> 00:16:45,120 Speaker 1: into when you strength train through a full range of 263 00:16:45,160 --> 00:16:51,760 Speaker 1: motion that improves your flexibility for many people. Totally counterintuitive, 264 00:16:52,320 --> 00:16:56,360 Speaker 1: but it's also more natural, and it's just in my 265 00:16:56,440 --> 00:16:59,920 Speaker 1: opinion and experience, a better way to strength train full 266 00:17:00,080 --> 00:17:06,480 Speaker 1: range of motion, full repetition, not these pulses because you're 267 00:17:06,520 --> 00:17:09,320 Speaker 1: focused on the number and or you're using a weight 268 00:17:09,359 --> 00:17:13,280 Speaker 1: that is too heavy. I can do fifty really bad 269 00:17:13,359 --> 00:17:17,520 Speaker 1: push ups, or I can do twenty with the slow 270 00:17:17,600 --> 00:17:20,359 Speaker 1: By the way, try that. That's part of the experiment. 271 00:17:20,560 --> 00:17:22,119 Speaker 1: Do a push up where you go up on a 272 00:17:22,160 --> 00:17:25,640 Speaker 1: two count and go down on a three to four. 273 00:17:26,560 --> 00:17:28,840 Speaker 1: See how many you can do. If your goal is 274 00:17:28,840 --> 00:17:32,240 Speaker 1: to do as many reps as possible, totally different conversation. 275 00:17:33,520 --> 00:17:36,840 Speaker 1: If your goal is to increase strength, decrease chance of injury, 276 00:17:37,200 --> 00:17:42,320 Speaker 1: fix and balances, build lean muscle. You want to go 277 00:17:42,440 --> 00:17:45,199 Speaker 1: through a full range of motion at a slow repetition. 278 00:17:47,440 --> 00:17:51,720 Speaker 1: And fourth point is why is this effective and why 279 00:17:51,760 --> 00:17:55,480 Speaker 1: does it decrease your chance of injury? You are decreasing 280 00:17:55,640 --> 00:18:02,680 Speaker 1: and hopefully almost eliminating momentum. You're swinging the weights. You're 281 00:18:02,720 --> 00:18:08,000 Speaker 1: not letting momentum do the work, and you can. If 282 00:18:08,000 --> 00:18:10,240 Speaker 1: your goal is to lift as much as possible or 283 00:18:10,280 --> 00:18:12,760 Speaker 1: as many reps as possible, that's different. But I don't 284 00:18:12,800 --> 00:18:17,919 Speaker 1: want any momentum or as little as possible, because the 285 00:18:17,960 --> 00:18:20,720 Speaker 1: more momentum I use, the less I'm getting out of 286 00:18:20,720 --> 00:18:25,000 Speaker 1: the exercise. When I work out, I want to get results. 287 00:18:26,200 --> 00:18:27,960 Speaker 1: I don't want to do a two hour workout. So 288 00:18:27,960 --> 00:18:33,120 Speaker 1: in other words, when you decrease momentum, you exponentially increase 289 00:18:33,720 --> 00:18:37,120 Speaker 1: your results because momentum. If momentum is doing the work, 290 00:18:37,160 --> 00:18:40,199 Speaker 1: your muscles are not. And if momentum is doing the 291 00:18:40,240 --> 00:18:43,639 Speaker 1: work and you kind of do it incorrectly, that last 292 00:18:43,720 --> 00:18:46,000 Speaker 1: repetition doesn't quite go the way you wanted it to. 293 00:18:46,440 --> 00:18:49,320 Speaker 1: That's where you hurt yourself. That's where you pull a 294 00:18:49,400 --> 00:18:54,760 Speaker 1: muscle or worse. Okay, So decreasing momentum when you slow 295 00:18:54,800 --> 00:18:59,199 Speaker 1: it down when you use moderately heavy weights or appropriate 296 00:18:59,200 --> 00:19:04,520 Speaker 1: weight for that petition, and that that tempo, you're gonna 297 00:19:04,560 --> 00:19:08,720 Speaker 1: decrease momentum. And number five I brought it up earlier, 298 00:19:08,760 --> 00:19:11,720 Speaker 1: but the focus is on the down for me. And 299 00:19:11,760 --> 00:19:14,720 Speaker 1: I just posted a video on my Instagram where I'm 300 00:19:14,720 --> 00:19:17,119 Speaker 1: doing a bicep curl and it's the slow up and 301 00:19:17,160 --> 00:19:21,440 Speaker 1: it's the even slower down. That's the centric contraction. Now 302 00:19:21,520 --> 00:19:23,720 Speaker 1: here's a little bit of exercise signs for you. You 303 00:19:23,720 --> 00:19:26,760 Speaker 1: know that soreness, you get the delayed onset muscle sore 304 00:19:26,800 --> 00:19:29,040 Speaker 1: nous d O m S. I did a show on 305 00:19:29,119 --> 00:19:32,720 Speaker 1: that way back. That soreness is primarily from the e 306 00:19:32,880 --> 00:19:36,680 Speaker 1: centric contraction the down. That's where a lot of the 307 00:19:36,760 --> 00:19:41,000 Speaker 1: muscle damage happens, where the muscle fibers get torn. That's 308 00:19:41,040 --> 00:19:44,520 Speaker 1: what strength training is. Micro tears to the muscle fibers, 309 00:19:44,560 --> 00:19:47,920 Speaker 1: and it's when it repairs itself that you get stronger 310 00:19:48,480 --> 00:19:51,719 Speaker 1: and you increase your muscle. So that is another reason 311 00:19:51,800 --> 00:19:56,080 Speaker 1: why the more you focus on the down, the greater 312 00:19:56,200 --> 00:20:00,520 Speaker 1: your results. And this leads to number six bringing it 313 00:20:00,600 --> 00:20:04,119 Speaker 1: all together. What we're talking about here is time under tension. 314 00:20:05,040 --> 00:20:08,159 Speaker 1: Time under tension. I want the tension on my muscle 315 00:20:08,400 --> 00:20:12,159 Speaker 1: to be on my muscle the entire repetition, and I 316 00:20:12,160 --> 00:20:15,440 Speaker 1: could get specific. There are ways of doing Again, I'm 317 00:20:15,480 --> 00:20:20,440 Speaker 1: just continuing with the bicep curl example where you start. No, 318 00:20:20,560 --> 00:20:23,280 Speaker 1: it's going to be too complicated, it's tough to do. 319 00:20:23,920 --> 00:20:26,480 Speaker 1: Oh well, it's not video. But there are ways to 320 00:20:26,600 --> 00:20:30,040 Speaker 1: keep tension on the muscle the whole time, little tweaks 321 00:20:30,560 --> 00:20:32,720 Speaker 1: that people who are really strong and in really great 322 00:20:32,760 --> 00:20:37,919 Speaker 1: shape are doing, sometimes subconsciously it's just natural. But the 323 00:20:37,960 --> 00:20:41,600 Speaker 1: point is that for the entire range of motion, the 324 00:20:41,720 --> 00:20:44,040 Speaker 1: entire time you are lifting and lowering the weight or 325 00:20:44,040 --> 00:20:48,159 Speaker 1: your body, you want tension on that muscle. Now, I 326 00:20:48,200 --> 00:20:51,240 Speaker 1: would argue, and it's not talked about enough. Is most 327 00:20:51,240 --> 00:20:54,480 Speaker 1: people shy away from that, right because it kind of 328 00:20:54,560 --> 00:20:59,239 Speaker 1: it's it's challenging, it can burn, right, But that's the 329 00:20:59,280 --> 00:21:03,240 Speaker 1: goal and not pain and right when you can't do 330 00:21:03,280 --> 00:21:06,440 Speaker 1: the final repetition, you stop. But that is the goal, 331 00:21:07,600 --> 00:21:11,920 Speaker 1: the most muscular time under tension that you can achieve 332 00:21:12,200 --> 00:21:17,720 Speaker 1: in every exercise. And that goes for squats and lunges. 333 00:21:17,800 --> 00:21:21,600 Speaker 1: If we're doing body weight, if you're holding weights, and 334 00:21:21,640 --> 00:21:23,840 Speaker 1: I've said before this is one of the problems with 335 00:21:24,080 --> 00:21:27,840 Speaker 1: let's take the forward lunch for an example, or just 336 00:21:27,880 --> 00:21:31,919 Speaker 1: walking lunges. When people tend to hold weights that are 337 00:21:31,920 --> 00:21:34,760 Speaker 1: too heavy, what happens They decrease the range of motion, 338 00:21:35,200 --> 00:21:39,240 Speaker 1: so they don't go through the full range, and they 339 00:21:39,280 --> 00:21:41,800 Speaker 1: lose the down because it's heavy and they don't want 340 00:21:41,800 --> 00:21:43,840 Speaker 1: to feel that it's too heavy. It's gonna it's gonna 341 00:21:43,840 --> 00:21:47,440 Speaker 1: really challenge the muscle. So so many people are better 342 00:21:47,520 --> 00:21:50,520 Speaker 1: off not holding any weight for the most part and 343 00:21:50,600 --> 00:21:55,040 Speaker 1: just slowing down and doing that really focused, slower repetition. 344 00:21:56,440 --> 00:21:58,720 Speaker 1: And that's why for so many body weight exercises, I 345 00:21:58,720 --> 00:22:03,200 Speaker 1: don't hold any weight. I just go slower and I focus. 346 00:22:03,960 --> 00:22:07,560 Speaker 1: Because here's the thing. It's something I've talked about on 347 00:22:07,600 --> 00:22:13,040 Speaker 1: different shows, neuromuscular facilitation. As you get more advanced, the 348 00:22:13,119 --> 00:22:16,440 Speaker 1: longer you exercise, the longer you strength train, you are 349 00:22:16,560 --> 00:22:20,439 Speaker 1: learning to recruit more muscle fibers. And that is the 350 00:22:20,640 --> 00:22:25,200 Speaker 1: great news. So that's why someone like me, who has 351 00:22:25,240 --> 00:22:28,320 Speaker 1: done this for a really long time, my workouts are 352 00:22:28,320 --> 00:22:32,879 Speaker 1: shorter because I recruit more muscle fibers with every single repetition. 353 00:22:33,320 --> 00:22:35,679 Speaker 1: And that just took time and correct form and the 354 00:22:35,680 --> 00:22:39,000 Speaker 1: appropriate amount of weight and everything I'm talking about. But 355 00:22:39,080 --> 00:22:42,320 Speaker 1: that means that you do reach a phase where it's maintenance, 356 00:22:42,760 --> 00:22:44,280 Speaker 1: where you don't have to do as much. So for 357 00:22:44,320 --> 00:22:45,919 Speaker 1: people go, oh, I don't want to have to do 358 00:22:45,960 --> 00:22:49,560 Speaker 1: what I did to achieve this, and you won't. You 359 00:22:49,600 --> 00:22:53,280 Speaker 1: won't because you are recruiting more muscle fibers. That is 360 00:22:53,320 --> 00:22:58,560 Speaker 1: why you don't see physiological changes in the mirror when 361 00:22:58,600 --> 00:23:01,240 Speaker 1: you first start a resistance any program, because the body 362 00:23:01,280 --> 00:23:03,920 Speaker 1: is learning to connect to the muscle fibers first. Then 363 00:23:03,960 --> 00:23:05,960 Speaker 1: it's going to start making changes you can see in 364 00:23:06,000 --> 00:23:08,119 Speaker 1: the mirror. But first it has to learn how to 365 00:23:08,160 --> 00:23:11,639 Speaker 1: recruit the muscle fibers. And when you go slower and 366 00:23:11,720 --> 00:23:14,600 Speaker 1: when you use the appropriate amounts of weight, you are 367 00:23:14,640 --> 00:23:18,560 Speaker 1: going to see those results quicker. And again I could 368 00:23:18,560 --> 00:23:21,280 Speaker 1: just hear people going, oh, it sounds too simple. It's 369 00:23:22,000 --> 00:23:24,120 Speaker 1: who's doing this, show me in the gym. And that's 370 00:23:24,119 --> 00:23:27,359 Speaker 1: a great talking point. On the rare occasion I see 371 00:23:27,840 --> 00:23:31,919 Speaker 1: people actually doing these slower repetitions almost without question, they 372 00:23:31,920 --> 00:23:35,640 Speaker 1: are in great change. It just goes without saying if 373 00:23:35,640 --> 00:23:39,240 Speaker 1: they're employing this technique, it is I can't even think 374 00:23:39,240 --> 00:23:41,399 Speaker 1: of a time where I've seen someone and said, wow, 375 00:23:41,840 --> 00:23:45,479 Speaker 1: you know, I'm surprised they are not that that they 376 00:23:45,480 --> 00:23:47,640 Speaker 1: don't look different. And that's what I talked about. When 377 00:23:47,640 --> 00:23:50,320 Speaker 1: I first started in the industry. I studied, but I 378 00:23:50,359 --> 00:23:52,480 Speaker 1: also studied the people. I looked at the people in 379 00:23:52,480 --> 00:23:54,600 Speaker 1: the gym who seemed to be doing it right, who 380 00:23:54,720 --> 00:24:00,880 Speaker 1: had healthy physiques, gave off healthy energy, and I said, 381 00:24:00,880 --> 00:24:02,199 Speaker 1: I'm gonna do what they do, and this is how 382 00:24:02,200 --> 00:24:07,280 Speaker 1: they did it, all right, wasn't wasn't many, But that's 383 00:24:07,280 --> 00:24:09,640 Speaker 1: why so many people don't see results. This is one 384 00:24:10,359 --> 00:24:12,440 Speaker 1: of many reasons, but one of the top ones when 385 00:24:12,440 --> 00:24:16,520 Speaker 1: it comes to strength training. See your goal maximum muscular 386 00:24:16,560 --> 00:24:19,040 Speaker 1: time under tension, and to do that, you slow it down. 387 00:24:19,080 --> 00:24:21,760 Speaker 1: You gotta use lighter weight, and you have to This 388 00:24:21,800 --> 00:24:23,719 Speaker 1: is where it all comes together. You have to use 389 00:24:23,760 --> 00:24:28,280 Speaker 1: proper form. And proper form is that full range of motion, 390 00:24:29,240 --> 00:24:35,679 Speaker 1: proper form, appropriate amounts of weight, slow it down, all right, 391 00:24:35,920 --> 00:24:39,840 Speaker 1: final break and pull it all together. But I can't 392 00:24:39,880 --> 00:24:44,960 Speaker 1: stress enough that. Yeah, I could make it sound really complicated, 393 00:24:45,840 --> 00:24:49,760 Speaker 1: and I could use some big exercise science terms and 394 00:24:50,000 --> 00:24:52,920 Speaker 1: tempo training all this kind of stuff, and that's that's 395 00:24:52,920 --> 00:24:55,000 Speaker 1: how you need and that's not what gets your results. 396 00:24:55,840 --> 00:24:58,359 Speaker 1: And I am living proof of this at fifty one 397 00:24:58,400 --> 00:25:03,520 Speaker 1: injury free and you know sarcopenia. I'm in better shape 398 00:25:03,520 --> 00:25:07,760 Speaker 1: probably now than I definitely was at thirty. So if 399 00:25:07,760 --> 00:25:10,240 Speaker 1: you put in the time, if you employ the right strategies, 400 00:25:10,560 --> 00:25:14,280 Speaker 1: will absolutely get amazing results. All right, final break, We'll 401 00:25:14,280 --> 00:25:29,520 Speaker 1: be right back. So you're gonna try it. That's your homework. 402 00:25:29,960 --> 00:25:33,360 Speaker 1: Your homework is whether you're at home or the gym, 403 00:25:33,400 --> 00:25:35,840 Speaker 1: And just start with a push up. I want to 404 00:25:35,880 --> 00:25:40,879 Speaker 1: see and let me know, reach out, reach out. I 405 00:25:40,960 --> 00:25:43,920 Speaker 1: want to know how many push ups or how many squats. 406 00:25:44,000 --> 00:25:45,760 Speaker 1: Let's do push ups. If you're a push up person, 407 00:25:46,080 --> 00:25:48,560 Speaker 1: how many push ups you can do when you go 408 00:25:48,760 --> 00:25:50,960 Speaker 1: up on a two count and come down on a 409 00:25:51,000 --> 00:25:55,480 Speaker 1: three to four. Let me know see how much you 410 00:25:55,600 --> 00:25:59,600 Speaker 1: feel that time under tension, how different it feels you 411 00:25:59,720 --> 00:26:03,080 Speaker 1: got get away from the numbers. And that's where the 412 00:26:03,080 --> 00:26:08,720 Speaker 1: ego comes in. Ego will get your hurt. Ego will 413 00:26:08,920 --> 00:26:14,240 Speaker 1: decrease your results. And you know, people at the gym, 414 00:26:14,440 --> 00:26:17,240 Speaker 1: everyone's into themselves. You know. I used to quients, We're like, oh, 415 00:26:17,280 --> 00:26:18,880 Speaker 1: everyone's looking at me. I was like, no, everyone's looking 416 00:26:18,880 --> 00:26:22,919 Speaker 1: at themselves. People are just you know, everyone is self conscious, 417 00:26:23,080 --> 00:26:26,439 Speaker 1: whether you believe that or not, and most people, the 418 00:26:26,520 --> 00:26:30,919 Speaker 1: vast majority, just focused on themselves. So let that all go. 419 00:26:32,040 --> 00:26:37,280 Speaker 1: It's a whole another show, but it's you, and it's 420 00:26:37,480 --> 00:26:40,680 Speaker 1: you getting the most out of your workout, and it's 421 00:26:40,720 --> 00:26:45,160 Speaker 1: you not getting injured. And when you employ these techniques, 422 00:26:46,200 --> 00:26:50,160 Speaker 1: you know, it's not if, but when you will get results. 423 00:26:50,800 --> 00:26:53,240 Speaker 1: And what I love is coming up on a year 424 00:26:53,240 --> 00:26:57,120 Speaker 1: of doing this podcast, I'm starting to get so many 425 00:26:57,160 --> 00:27:02,159 Speaker 1: people reaching out saying how by utilizing the advice and 426 00:27:02,200 --> 00:27:07,840 Speaker 1: giving a time, they have made incredible gains and changing 427 00:27:07,880 --> 00:27:11,520 Speaker 1: their lives. I received one last night absolutely blew me away. 428 00:27:11,720 --> 00:27:14,160 Speaker 1: And that's what I do this for. It is exactly 429 00:27:14,160 --> 00:27:17,400 Speaker 1: what I do this for. I want to hear that 430 00:27:18,560 --> 00:27:21,560 Speaker 1: you are living your best life, that you are exceeding 431 00:27:21,560 --> 00:27:25,879 Speaker 1: your expectations. That's what this show is about, getting you 432 00:27:25,960 --> 00:27:27,960 Speaker 1: the greatest results in the shortest amount of time with 433 00:27:27,960 --> 00:27:30,320 Speaker 1: the least likelihood of injury, so you can live your 434 00:27:30,320 --> 00:27:33,359 Speaker 1: best life. All right. Let me finish up with just 435 00:27:33,440 --> 00:27:35,880 Speaker 1: something known as drop sets. I should do this as 436 00:27:35,920 --> 00:27:39,080 Speaker 1: a as a fit tip, but it goes to what 437 00:27:39,119 --> 00:27:42,320 Speaker 1: we're talking about here. So when you actually employ this 438 00:27:42,640 --> 00:27:45,920 Speaker 1: type of technique. Let's say you do one set, you're 439 00:27:45,920 --> 00:27:48,320 Speaker 1: doing a lap pull down, and you're going slow, and 440 00:27:48,400 --> 00:27:52,880 Speaker 1: let's just for throwing out a number. You're using sixty pounds. Well, 441 00:27:52,920 --> 00:27:54,720 Speaker 1: I've been doing this long enough to know when I 442 00:27:54,760 --> 00:27:57,560 Speaker 1: get to that last repetition, go you know what I 443 00:27:57,560 --> 00:27:59,359 Speaker 1: don't think I'm getting. Let's say we're doing that, I 444 00:27:59,359 --> 00:28:03,439 Speaker 1: already say rap, let's say fifteen reps. I know just 445 00:28:03,440 --> 00:28:05,679 Speaker 1: because again I've been doing a long time. When I 446 00:28:05,720 --> 00:28:08,000 Speaker 1: finished that first set, pretty much whether or not I'm 447 00:28:08,000 --> 00:28:11,080 Speaker 1: going to get fifteen of the next one. So there's 448 00:28:11,080 --> 00:28:13,400 Speaker 1: a technique we can use because I want the last 449 00:28:13,400 --> 00:28:16,440 Speaker 1: few repetitions to still be difficult, and maybe I want 450 00:28:16,440 --> 00:28:19,800 Speaker 1: to stick within that fifteen rep range. So if I'm 451 00:28:19,840 --> 00:28:22,800 Speaker 1: doing sixty pounds and I did fifteen reps, and I 452 00:28:22,840 --> 00:28:25,280 Speaker 1: go that last one that was kind of ugly, that 453 00:28:25,359 --> 00:28:28,399 Speaker 1: was close, still had good form, then you drop the weight. 454 00:28:29,119 --> 00:28:33,480 Speaker 1: Drop sets. I utilize this technique all the time, and 455 00:28:33,680 --> 00:28:36,119 Speaker 1: most people there's another way. Most people increase, right, you 456 00:28:36,119 --> 00:28:40,120 Speaker 1: go six, Well that's one way, and it's neither right 457 00:28:40,160 --> 00:28:43,360 Speaker 1: nor wrong. It's different. But when you start with the 458 00:28:43,400 --> 00:28:46,040 Speaker 1: weight that's going to challenge you, that first set and 459 00:28:46,120 --> 00:28:49,600 Speaker 1: you go slowly, chances are really good that you're gonna 460 00:28:49,880 --> 00:28:51,880 Speaker 1: maybe want to drop the weight. So, in other words, 461 00:28:51,920 --> 00:28:53,800 Speaker 1: just another way to do it. Drop sets. So if 462 00:28:53,800 --> 00:28:57,120 Speaker 1: you're doing two to three sets same exercise, you do 463 00:28:57,280 --> 00:29:02,400 Speaker 1: sixty pounds fifteen reps, then you go fifty pounds, and 464 00:29:02,720 --> 00:29:04,920 Speaker 1: if you're doing it right and the weight is correct, 465 00:29:06,280 --> 00:29:11,280 Speaker 1: you will finish that second set just as hard. It 466 00:29:11,320 --> 00:29:14,840 Speaker 1: will be just as challenging as your first. And this 467 00:29:14,880 --> 00:29:16,840 Speaker 1: is where you know you're doing it right. And then 468 00:29:16,880 --> 00:29:19,200 Speaker 1: if you are doing a third set and you drop 469 00:29:19,280 --> 00:29:22,440 Speaker 1: down to forty pounds, let's say, and you do that 470 00:29:22,480 --> 00:29:26,200 Speaker 1: fift threat and you go that was just as challenging 471 00:29:26,320 --> 00:29:30,200 Speaker 1: as the first and the second. That is where you're 472 00:29:30,200 --> 00:29:34,360 Speaker 1: gonna start to really see results. And sometimes you may 473 00:29:34,400 --> 00:29:38,040 Speaker 1: go sixty pounds, fifty pounds, fifty pounds, And this is 474 00:29:38,080 --> 00:29:42,680 Speaker 1: the learning. This is why it takes time, and this 475 00:29:42,760 --> 00:29:45,760 Speaker 1: is why the amount of weight you choose is so crucial, 476 00:29:47,200 --> 00:29:50,440 Speaker 1: and many people liftweights that are too light and many 477 00:29:50,560 --> 00:29:55,080 Speaker 1: too heavy. When you utilize this technique, time under tension, 478 00:29:55,560 --> 00:29:59,840 Speaker 1: slowing it down, focusing on the quality of every single repetition. 479 00:30:00,040 --> 00:30:02,760 Speaker 1: I mean, I look at my strength training workouts, it's 480 00:30:02,800 --> 00:30:06,560 Speaker 1: like a performance. I want it to be as high 481 00:30:06,680 --> 00:30:10,320 Speaker 1: quality as possible. I'm not just getting through it, because 482 00:30:10,320 --> 00:30:13,160 Speaker 1: what's the point in that. I want it to be 483 00:30:13,320 --> 00:30:17,040 Speaker 1: as effective as possible. And so I'm focused on every 484 00:30:17,040 --> 00:30:20,480 Speaker 1: single exercise and every single repetition of every single exercise 485 00:30:20,960 --> 00:30:25,080 Speaker 1: because that's gonna get me results, because why do it 486 00:30:25,120 --> 00:30:26,840 Speaker 1: if you're just rushing through it? And that's why you 487 00:30:26,880 --> 00:30:31,680 Speaker 1: have to find exercises and routines that you enjoy. And 488 00:30:31,720 --> 00:30:34,440 Speaker 1: when you start to see the results, you're gonna start 489 00:30:34,440 --> 00:30:38,000 Speaker 1: to enjoy more and more types of exercises and routines. 490 00:30:38,520 --> 00:30:41,360 Speaker 1: So there you have it. My number one secret to 491 00:30:41,520 --> 00:30:44,960 Speaker 1: success in my strength training is going slower and using 492 00:30:45,240 --> 00:30:50,040 Speaker 1: moderately heavy weights. Because of that slower repetition and focusing 493 00:30:50,080 --> 00:30:54,560 Speaker 1: on the quality of every repetition push ups. If I 494 00:30:54,640 --> 00:30:57,680 Speaker 1: do twelve, and twelve fatigues me that day, maybe I've 495 00:30:57,680 --> 00:31:00,920 Speaker 1: been doing other exercises or workouts. That's all I care about. 496 00:31:00,960 --> 00:31:03,680 Speaker 1: I don't care that I normally do whatever the number 497 00:31:03,720 --> 00:31:06,479 Speaker 1: is twenty five. If it fatigues you, it changes you, 498 00:31:07,080 --> 00:31:09,440 Speaker 1: and I don't want to get hurt. They'll say that 499 00:31:09,600 --> 00:31:12,640 Speaker 1: over and over and over again, because I want to 500 00:31:12,680 --> 00:31:15,160 Speaker 1: be running when I'm ninety, I want to be riding 501 00:31:15,160 --> 00:31:17,640 Speaker 1: my bike when i'm a hundred, I want to be 502 00:31:17,680 --> 00:31:19,960 Speaker 1: on that stand up paddle board when I'm a hundred 503 00:31:19,960 --> 00:31:25,360 Speaker 1: and five, and getting hurt doesn't help those things. All right, 504 00:31:26,120 --> 00:31:30,360 Speaker 1: thank you so much for listening. I know, secret it's 505 00:31:30,400 --> 00:31:33,600 Speaker 1: kind of a buzzword and whatever, but you know what 506 00:31:34,280 --> 00:31:38,200 Speaker 1: got you to listen, right, And like I said, if 507 00:31:38,200 --> 00:31:40,360 Speaker 1: you take this advice, it is not a matter of if, 508 00:31:40,360 --> 00:31:45,680 Speaker 1: but when. Give it time, do it and see what happens. 509 00:31:46,480 --> 00:31:50,880 Speaker 1: I am Tom Holland and if you could please rate 510 00:31:50,920 --> 00:31:53,560 Speaker 1: the show, that would be awesome. Just take two seconds 511 00:31:54,000 --> 00:31:56,880 Speaker 1: subscribe to the podcast with some amazing guests coming up 512 00:31:56,880 --> 00:31:59,200 Speaker 1: I can't tell you yet, and a bunch of podcasts. 513 00:31:59,200 --> 00:32:00,959 Speaker 1: If you're new to the show, go back. There's so 514 00:32:01,040 --> 00:32:04,080 Speaker 1: much stuff. And again I just said it earlier, but 515 00:32:04,640 --> 00:32:08,360 Speaker 1: my goal with my career just to help people change 516 00:32:08,400 --> 00:32:11,840 Speaker 1: their lives for the better. That's it. My books, my videos, 517 00:32:11,840 --> 00:32:15,240 Speaker 1: this show, that's what it's about. And I've kids and 518 00:32:15,280 --> 00:32:17,240 Speaker 1: I want to be a great role model for them 519 00:32:17,280 --> 00:32:20,240 Speaker 1: and I want them to live their healthiest lives. So 520 00:32:20,840 --> 00:32:23,080 Speaker 1: just know that that's what I'm selling here, trying to 521 00:32:23,120 --> 00:32:27,560 Speaker 1: break through the myths and misinformation and help you look better, 522 00:32:27,800 --> 00:32:29,960 Speaker 1: feel better, and live longer. Do you want to reach out? 523 00:32:30,040 --> 00:32:32,360 Speaker 1: Let me know how the push up thing goes? Two 524 00:32:32,360 --> 00:32:35,800 Speaker 1: seconds on the up, four seconds on the down. How 525 00:32:35,800 --> 00:32:38,920 Speaker 1: many can you do? Tom h Fit is my Instagram 526 00:32:38,960 --> 00:32:42,400 Speaker 1: as well as Twitter, Tom h Fit and Fitness disrupted 527 00:32:42,440 --> 00:32:44,040 Speaker 1: dot com. You can reach out to me right through 528 00:32:44,040 --> 00:32:46,560 Speaker 1: the website and I love to hear from you. Any 529 00:32:46,560 --> 00:32:49,480 Speaker 1: topics you want covered, any questions you have, let me know. 530 00:32:50,000 --> 00:32:53,000 Speaker 1: All right, thank you for listening again. I'm Tom Holland, 531 00:32:53,040 --> 00:32:57,520 Speaker 1: exercise physiologists, certified sports nutritionists, and the lover of everything fitness. 532 00:32:57,720 --> 00:33:01,680 Speaker 1: Thank you for listening. And remember there's three things we control, 533 00:33:02,000 --> 00:33:04,320 Speaker 1: how much we move, what we put into our mouths, 534 00:33:04,320 --> 00:33:08,440 Speaker 1: and our attitudes, and that is awesome. Thanks for listening, 535 00:33:08,480 --> 00:33:18,000 Speaker 1: Have an awesome day and believe in yourself. Fitness Disrupted 536 00:33:18,080 --> 00:33:21,480 Speaker 1: is a production of I Heart Radio. For more podcasts 537 00:33:21,480 --> 00:33:24,160 Speaker 1: from my heart Radio, visit the I Heart Radio app, 538 00:33:24,360 --> 00:33:27,800 Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.