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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland, and this is Fitness Disrupted. Why

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Speaker 1: I don't do am wrap workouts? Am wrap, for those

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Speaker 1: of you who don't know, is an acronym that stands

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Speaker 1: for as many reps as possible. It also stands for

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Speaker 1: as many rounds as possible. It has become more and

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Speaker 1: more popular over the past years, in probably decade, going

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Speaker 1: back a little while. And I personally don't do it,

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Speaker 1: and I'll tell you why, and listen. You can do

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Speaker 1: whatever you want to do. And there's many, many, many

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Speaker 1: people doing these workouts, and and that's fine. I'm just

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Speaker 1: gonna talk about why don't and you can take it

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Speaker 1: for what it is, all right, So again, am wrap

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Speaker 1: as many reps or as many rounds as possible, and

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Speaker 1: quite often it's now as many rounds as possible. And

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Speaker 1: if there's still confusion, you're saying, I still don't understand

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Speaker 1: what that means. Well, let's take four exercises. So here's

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Speaker 1: an example of a type of am wrap workout. It

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Speaker 1: Maybe you're gonna do these following four exercises for twenty

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Speaker 1: minutes and try to do as many rounds as possible,

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Speaker 1: so it maybe ten burpies, ten pull ups, ten box jumps,

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Speaker 1: and ten air squats, and so the goal is to

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Speaker 1: do that and to pace yourself and to do as

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Speaker 1: many rounds as possible, and over time people are going

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Speaker 1: to try to better their number of rounds, and oftentimes

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Speaker 1: you're competing not only against yourself, but you're competing against

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Speaker 1: other people when it's done in a group situation. Alright,

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Speaker 1: So I'm gonna say it right up front. By definition,

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Speaker 1: for me, what am wrap means is the goal is

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Speaker 1: to make the exercise as easy as possible. It's actually

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Speaker 1: the opposite of what I do and my goal when

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Speaker 1: I lift weights and when I do my cardio, it's

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Speaker 1: to make the exercise as easy as possible so I

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Speaker 1: can do it as many times as possible. So if

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Speaker 1: I actually focus on muscular time under tension, which is

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Speaker 1: my goal for the vast majority of my workouts. Now,

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Speaker 1: there are different ways to work out and things like that,

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Speaker 1: and I get it, but we're really not splitting those

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Speaker 1: hairs here. Okay, So by definition, if I'm doing squats

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Speaker 1: and and and air squats, the fact they're called air

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Speaker 1: squats to me, the first time I heard them called that,

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Speaker 1: I said, why am I doing air squats? So it's

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Speaker 1: all about taking as much tension off of the muscle,

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Speaker 1: using as much momentum as possible. That goes especially for

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Speaker 1: things like pull ups, and doing as little of muscular

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Speaker 1: time under tension. Actually trying to disconnect from the muscles

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Speaker 1: as much as possible so I don't fatigue. Because my

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Speaker 1: goal is not to engage the muscle as much as possible.

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Speaker 1: It's to do as many rounds as possible. So if

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Speaker 1: I actually focus on engaging as many muscle fibers as possible,

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Speaker 1: I'm gonna fatigue much more quickly. So that's not the goal.

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Speaker 1: So at the outset for me, for my goals, it's flawed.

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Speaker 1: And then it goes to four, it goes to form.

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Speaker 1: I just watched a couple of videos and preparing for this,

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Speaker 1: just wanted to see some recent stuff. First thing that

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Speaker 1: came up for an AM wrap workout. Holy smokes like

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Speaker 1: burpies and push ups. I've never seen worst form in

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Speaker 1: my life. And again I get it. I know what

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Speaker 1: the goal is and those are the rules. You're allowed

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Speaker 1: to do him that way, and that's fine, that's fine,

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Speaker 1: and I get it. It's competition. I get it, I'm

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Speaker 1: not doing it. And the main reason, well, those first

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Speaker 1: two form and momentum and disengaging the muscle as much

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Speaker 1: as possible, which is not what I'm doing personally. In

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Speaker 1: my word accounts, is the cost benefit. And I'm always

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Speaker 1: going to the cost benefit. If you said to me,

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Speaker 1: you know what, Tom, this is the most effective way

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Speaker 1: to build strength to two bulletproof your body, it's actually not.

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Speaker 1: Because and I talked about this in the show with

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Speaker 1: Dr Brad Schonfeld, one of the smartest guys when it

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Speaker 1: comes to h and also Mike Boyle, another one of

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Speaker 1: the smartest strength and conditioning coaches in the world. It's

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Speaker 1: muscular versus technical failure. I stop exercising for the most

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Speaker 1: part at technical failure the moment my form goes, I'm out. Now.

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Speaker 1: I get it's competition. That's fine, but call it what

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Speaker 1: it is. But I'm stopping personally at technical failure, not muscular.

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Speaker 1: Now confusing for some but that they pretty much go

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Speaker 1: hand in hand. So I can continue to do a

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Speaker 1: lot of bad reps. But you know what happens when

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Speaker 1: you start doing bad reps and we start doing bad

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Speaker 1: reps with momentum. You can guess when you start doing exercises,

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Speaker 1: especially complex ones. I'm just talking about burpees and squats.

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Speaker 1: We start doing compound, complicated moves, Olympics style lifts, and

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Speaker 1: your form goes. That's a problem. That's a problem. So

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Speaker 1: when it comes to cost benefit, I'm not in I'm

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Speaker 1: looking for the greatest results in the least amount of

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Speaker 1: time with the least likelihood of injury. That doesn't mean

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Speaker 1: it's not fun, doesn't mean it's not really fun to compete.

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Speaker 1: I will give you all of those things. I get that,

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Speaker 1: and it's ego, and it's and listen, it's also a plan.

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Speaker 1: And that's one thing when you do am wrap style workouts.

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Speaker 1: That's awesome in the sense that people need a plan.

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Speaker 1: People walk in the gym, they kind of wander around

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Speaker 1: when you go, okay, here's what I have to do.

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Speaker 1: That's smart and everyone should have a plan for the

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Speaker 1: most part. I mean, you can also just go and

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Speaker 1: get on cardio and just kind of lose yourself. But

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Speaker 1: it's different. But there's a there's a there's an in between,

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Speaker 1: and you know, exercise selection and exercise program design. I

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Speaker 1: should say there's a way to do it for me.

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Speaker 1: That's not that. Now I do AM wrap. You go,

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Speaker 1: wait a minute, No, I do am wrap with push

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Speaker 1: ups I've talked about. I've been doing push ups since

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Speaker 1: I was fourteen years old. So my personal AM wrap

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Speaker 1: is I'll get up in the morning and I'll generally

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Speaker 1: do push ups to failure. All right, I should say

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Speaker 1: I used to. I'm not even doing that as much anymore,

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Speaker 1: but I still do, but I generally will do. You know,

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Speaker 1: a set of the most I will generally do is fifty.

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Speaker 1: But there are times when I go, Okay, I want

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Speaker 1: to see how many I can do. Then I rest,

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Speaker 1: and then I may come back and do another set

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Speaker 1: to failure two hours later. But I'm not doing it

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Speaker 1: one after the other after the other after the other.

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Speaker 1: If you really want to get into the technical side,

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Speaker 1: now you're starting to train the lactate systems in your

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Speaker 1: body and anaerobic threshold. And again there's something to that.

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Speaker 1: When you're competing at that level in that specific design,

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Speaker 1: then that's what you're You know, you're training your body

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Speaker 1: to go anaerobically for a really long time. But that's different.

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Speaker 1: That's not my goal, not for that style workout, all right,

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Speaker 1: and even powerlifters. You know, if you actually you're in

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Speaker 1: a gym and you watch true powerlifters, they will do

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Speaker 1: one rep and then they'll go sit down for five minutes,

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Speaker 1: and then they'll do another rep and they'll sit down

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Speaker 1: for five minutes. Different, but there's a reason why they're

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Speaker 1: doing that. What goes to form wat goes to energy

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Speaker 1: system recovery, replenishing their energy stores, and being able to

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Speaker 1: maximize a good rep, not one right after the other.

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Speaker 1: So I'm gonna leave it at that. That's why I

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Speaker 1: don't do them. A lot of people aren't gonna agree

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Speaker 1: with me, and that's fine, but those are the reasons

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Speaker 1: I don't because I don't generally want to do as

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Speaker 1: many push ups as I can with really bad form

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Speaker 1: or air squats. I want to actually do a two

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Speaker 1: second four second rep for the most part on most

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Speaker 1: of my exercises, Engaging the must the entire time. So

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Speaker 1: you're gonna beat me, You're gonna beat me in any

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Speaker 1: am wrap, and that's fine. I will give you that,

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Speaker 1: all right. Listen, we're not going to agree on everything.

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Speaker 1: Some of you agree with me, some of you don't.

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Speaker 1: That's fine. It's an open debate. We're talking science here,

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Speaker 1: we're talking form, we're talking cost benefit and what are

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Speaker 1: your goals? What are your ultimate goals? And that's what

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Speaker 1: it truly comes down to. You want to be healthy,

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Speaker 1: you want to be fit. I'm gonna be injury free.

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Speaker 1: Think about what I said, all right, another great topic.

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Speaker 1: Thank you for listening. I'm Tom Holland, exercise physiologists, certified

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Speaker 1: Sports nutrition is. Please rate the show if you haven't already.

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Speaker 1: If you have, thank you my Twitter tom h Fit,

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Speaker 1: my Instagram Tom h Fit, questions comments, reach out to

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Speaker 1: me through there, and you can also reach out to

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Speaker 1: me at fitness disrupted dot com. Thank you for listening.

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Speaker 1: I truly appreciate it. And we're gonna talk about all

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Speaker 1: the topics here. We're gonna use the science, we're gonna

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Speaker 1: use common sense. My ultimate goal is to make you

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Speaker 1: as fit and as healthy and as injury free as possible,

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Speaker 1: because again, there are three things we can control. How

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Speaker 1: much you move, what you put in your mouths, and

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Speaker 1: your attitude. And that's awesome and I want you to

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Speaker 1: do that to the best of your ability so you

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Speaker 1: can have the longest, healthiest, happiest life you can possibly have.

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Speaker 1: And that's all I'm selling here right now, all right,

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Speaker 1: thank you for listening, have an awesome day, and believe

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Speaker 1: in yourself. Fitness Disrupted is a production of I heart Radio.

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