1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,920 --> 00:00:17,759 Speaker 1: I am Tom Holland and this is Fitness Disrupted alright, 3 00:00:17,800 --> 00:00:23,120 Speaker 1: time for a quick fit tip bad fitness advice. I 4 00:00:23,200 --> 00:00:27,360 Speaker 1: was thinking I could probably do all my fit tips 5 00:00:27,400 --> 00:00:35,279 Speaker 1: based on bad fitness advice, specifically social media, specifically Instagram, Instagram, 6 00:00:35,280 --> 00:00:38,000 Speaker 1: my fee at least, and I'm sure many of yours, 7 00:00:38,000 --> 00:00:41,400 Speaker 1: because you are into fitness and they feed us. What 8 00:00:41,440 --> 00:00:47,159 Speaker 1: we look at Instagram is just filled with workouts and 9 00:00:47,280 --> 00:00:50,960 Speaker 1: advice and videos telling you what you should and shouldn't do. 10 00:00:52,800 --> 00:00:57,840 Speaker 1: The incredible thing about these videos now and changes like 11 00:00:58,000 --> 00:01:01,720 Speaker 1: week to week with what's being pushed out there as 12 00:01:01,760 --> 00:01:05,360 Speaker 1: far as the tools that people have to make these 13 00:01:05,480 --> 00:01:10,560 Speaker 1: videos and the graphics, I mean pretty incredible. So they 14 00:01:10,560 --> 00:01:14,440 Speaker 1: look really good, and that's part of the confusion. You go, 15 00:01:14,480 --> 00:01:18,319 Speaker 1: oh my gosh, this is this guy. This guy looks professional. 16 00:01:18,840 --> 00:01:24,920 Speaker 1: He must be right. And I would argue that another 17 00:01:25,080 --> 00:01:28,120 Speaker 1: layer of that problem is oftentimes they are right. Sometimes 18 00:01:28,120 --> 00:01:30,560 Speaker 1: there is good advice, but then when they throw in 19 00:01:30,600 --> 00:01:38,720 Speaker 1: that bad piece, you're more likely to believe it. And 20 00:01:38,800 --> 00:01:40,400 Speaker 1: sometimes the bad piece is just going to keep you 21 00:01:40,440 --> 00:01:44,520 Speaker 1: from getting your results. And then at the very other end, 22 00:01:44,560 --> 00:01:47,840 Speaker 1: of the spectrum, it's gonna hurt you. And I've seen 23 00:01:48,120 --> 00:01:51,080 Speaker 1: both of those every day for a long time now, 24 00:01:51,400 --> 00:01:54,040 Speaker 1: and so this quick fit tip is something I saw 25 00:01:54,120 --> 00:01:58,640 Speaker 1: on Instagram came across my feed. These are great talking 26 00:01:58,640 --> 00:02:02,960 Speaker 1: points because what you're looking at and it's what's confusing you. Alright, 27 00:02:03,040 --> 00:02:06,040 Speaker 1: so bad fitness advice. I think we're gonna call this 28 00:02:06,080 --> 00:02:12,399 Speaker 1: part one. I've done other similarly themed shows fit tips, 29 00:02:12,400 --> 00:02:16,919 Speaker 1: but I think this may be recurring topic, so we'll 30 00:02:16,960 --> 00:02:21,760 Speaker 1: call it part one. All right, So great, really well 31 00:02:21,840 --> 00:02:28,679 Speaker 1: produced video. I've seen this person do others. It's of 32 00:02:28,760 --> 00:02:31,959 Speaker 1: the time that I've seen a video from this person. 33 00:02:33,760 --> 00:02:38,960 Speaker 1: Innocuous at best. In other words, pretty right, not a 34 00:02:38,960 --> 00:02:41,280 Speaker 1: big deal, and this one isn't a huge deal, but 35 00:02:41,320 --> 00:02:43,080 Speaker 1: it's it's an example of something that's gonna keep you 36 00:02:43,080 --> 00:02:47,680 Speaker 1: from getting your best results and being your best self. 37 00:02:47,919 --> 00:02:52,360 Speaker 1: So it was all about do it this way not 38 00:02:52,480 --> 00:02:58,600 Speaker 1: that way. Right. That's a common theme. There's do this 39 00:02:58,800 --> 00:03:03,080 Speaker 1: not that, and then there's do it this way. You're 40 00:03:03,160 --> 00:03:07,799 Speaker 1: doing it wrong. And the vast majority people putting out 41 00:03:07,800 --> 00:03:13,360 Speaker 1: these videos have little to no training, no education, and 42 00:03:13,400 --> 00:03:16,360 Speaker 1: that's a problem. And so for this one, it was 43 00:03:16,520 --> 00:03:20,560 Speaker 1: chest press and it was shoulder press, and what the 44 00:03:20,639 --> 00:03:26,360 Speaker 1: advice was is essentially do a half rap for both 45 00:03:26,600 --> 00:03:29,040 Speaker 1: chess press. You're lying on your back. You got dumbbells, 46 00:03:29,600 --> 00:03:32,880 Speaker 1: and this is what dumbbells is. What was being demonstrated, 47 00:03:33,480 --> 00:03:39,720 Speaker 1: do a half rep and come back down. And oftentimes, 48 00:03:39,760 --> 00:03:44,560 Speaker 1: as in this video, they have the red X on 49 00:03:44,720 --> 00:03:49,360 Speaker 1: how not to do it. And this trainer was doing 50 00:03:49,880 --> 00:03:53,800 Speaker 1: a full range of motion chess press and that was 51 00:03:53,840 --> 00:03:56,880 Speaker 1: an X, and then they were doing a full range 52 00:03:56,960 --> 00:04:03,760 Speaker 1: of motion overhead shoulder press red X. What was the 53 00:04:03,800 --> 00:04:08,040 Speaker 1: reason for not doing it that way? To keep the 54 00:04:08,080 --> 00:04:13,200 Speaker 1: max tension on the muscle. And so this person was saying, 55 00:04:13,200 --> 00:04:17,480 Speaker 1: don't lock out. Don't lock out because when you lock out, 56 00:04:17,839 --> 00:04:21,560 Speaker 1: you are releasing tension on the muscle and you're not 57 00:04:21,600 --> 00:04:24,400 Speaker 1: getting the most out of the lift. This is a 58 00:04:24,480 --> 00:04:28,039 Speaker 1: perfect example of having a little bit of knowledge and 59 00:04:28,080 --> 00:04:32,200 Speaker 1: twisting it and making it unscientific. So this is a 60 00:04:32,200 --> 00:04:34,240 Speaker 1: fit tip, not gonna get super into it. There are 61 00:04:34,360 --> 00:04:36,880 Speaker 1: different strength curves, and I love this stuff. If you 62 00:04:36,920 --> 00:04:42,000 Speaker 1: study biomechanics and nautilus machines and things like that, there's basically, well, 63 00:04:42,080 --> 00:04:46,040 Speaker 1: for argument's sake, ascending strength curve descending and bell shaped. 64 00:04:47,520 --> 00:04:52,760 Speaker 1: This is an example bench press, shoulder press ascending strength curve. 65 00:04:53,000 --> 00:04:56,000 Speaker 1: Their hardest at the bottom and they get easier as 66 00:04:56,040 --> 00:05:02,960 Speaker 1: you go. So this person is not wrong in insinuating that, 67 00:05:05,120 --> 00:05:08,240 Speaker 1: well not even insinuating yes, as you go up it 68 00:05:08,320 --> 00:05:13,080 Speaker 1: gets easier. But first of all, this is a perfect 69 00:05:13,080 --> 00:05:15,760 Speaker 1: example as well of saying this is the one way. 70 00:05:17,520 --> 00:05:25,560 Speaker 1: Are you a bodybuilder? That's different somewhat, but saying this 71 00:05:25,640 --> 00:05:27,160 Speaker 1: is the one way to do it. This is the 72 00:05:27,240 --> 00:05:29,600 Speaker 1: right way. The other way is the wrong way. Well, 73 00:05:29,600 --> 00:05:34,560 Speaker 1: it's not. It's not. And that's a huge problem with 74 00:05:34,600 --> 00:05:38,440 Speaker 1: all of these type of videos and type of advice. Okay, 75 00:05:38,440 --> 00:05:42,039 Speaker 1: so yes, think about doing a bench press. You're on 76 00:05:42,080 --> 00:05:44,279 Speaker 1: your back. It's the hardest at the bottom, right, and 77 00:05:44,320 --> 00:05:49,400 Speaker 1: as you get going easier and easier. And at the top, yes, 78 00:05:49,640 --> 00:05:53,800 Speaker 1: that's where it's the easiest. But let's just argue or 79 00:05:53,920 --> 00:06:00,720 Speaker 1: or not argue if you're using dumbbells, especially big dumbells. 80 00:06:00,839 --> 00:06:02,720 Speaker 1: Is these type of people who give this type of 81 00:06:02,760 --> 00:06:06,599 Speaker 1: advice tend to use even if you touch them together. 82 00:06:06,640 --> 00:06:09,680 Speaker 1: He said, don't touch them, you still have tension on 83 00:06:09,720 --> 00:06:13,120 Speaker 1: the muscle. Is it as much as lower in the 84 00:06:13,200 --> 00:06:17,279 Speaker 1: left no, but there's tension on the muscle. We want 85 00:06:18,320 --> 00:06:21,920 Speaker 1: natural range of motion. For most people, you want to 86 00:06:21,960 --> 00:06:23,919 Speaker 1: work your muscles through a natural range of motion. I 87 00:06:23,960 --> 00:06:25,479 Speaker 1: have watched this, by the way, for years. I'm gonna 88 00:06:25,520 --> 00:06:29,800 Speaker 1: be really honest. Many people who are taking performance dancing drugs, steroids, bodybuilders, 89 00:06:29,839 --> 00:06:32,840 Speaker 1: they do these type of reps. They have different goals 90 00:06:33,440 --> 00:06:38,040 Speaker 1: and the drugs help in a different way. They don't 91 00:06:38,040 --> 00:06:42,599 Speaker 1: necessarily and can't always do full reps. They don't have 92 00:06:42,680 --> 00:06:44,440 Speaker 1: to because the drugs are doing a lot of what 93 00:06:45,520 --> 00:06:48,960 Speaker 1: people who aren't on drugs need to do naturally. In 94 00:06:49,000 --> 00:06:51,080 Speaker 1: generally speaking, that's worked through a natural range of motion. 95 00:06:51,160 --> 00:06:54,280 Speaker 1: So even if you lock out, which isn't locking out. 96 00:06:54,560 --> 00:06:58,360 Speaker 1: So this person was using the term incorrectly, saying lock 97 00:06:58,400 --> 00:07:01,200 Speaker 1: out and don't touch the weights, don't lock out, well, 98 00:07:01,279 --> 00:07:04,560 Speaker 1: locking out, I think of a leg press. I'm going 99 00:07:04,600 --> 00:07:07,240 Speaker 1: to discuss all that, but think of locking out your knees. Right. 100 00:07:07,720 --> 00:07:11,600 Speaker 1: There's a difference with dumbbells, with touching them together at 101 00:07:11,600 --> 00:07:14,840 Speaker 1: the top of a overhead press, at the top of 102 00:07:14,880 --> 00:07:18,880 Speaker 1: a chess press, it's not truly locked out unless you 103 00:07:18,960 --> 00:07:23,800 Speaker 1: have your palms facing each other, and even then, depending 104 00:07:23,800 --> 00:07:27,760 Speaker 1: on the dumbells you're using more than likely you're not 105 00:07:27,840 --> 00:07:32,600 Speaker 1: fully locking out. Okay, so we want to work our bodies, 106 00:07:32,800 --> 00:07:35,720 Speaker 1: most of us. Again depends on your goals. With the 107 00:07:35,800 --> 00:07:38,160 Speaker 1: vast majority of people who want to look better, feel better, 108 00:07:38,200 --> 00:07:42,280 Speaker 1: live longer, prevent injury, do better in their daily activities, 109 00:07:42,920 --> 00:07:46,000 Speaker 1: play their recreational sports better. We want to work three 110 00:07:46,080 --> 00:07:47,880 Speaker 1: natural range of motion, not a half range of motion 111 00:07:48,080 --> 00:07:52,000 Speaker 1: that can cause problems if you do that enough. Strength 112 00:07:52,080 --> 00:07:57,200 Speaker 1: is very specific to how we train it, and so yes, 113 00:07:58,280 --> 00:08:02,560 Speaker 1: bench press, shoulder press, ascending strength curve hardest at the 114 00:08:02,560 --> 00:08:06,240 Speaker 1: bottom of the movement. But we also want time under tension. 115 00:08:06,920 --> 00:08:08,960 Speaker 1: Let me finish with this when you go slower, as 116 00:08:08,960 --> 00:08:11,240 Speaker 1: I talk about one of the ways in which I 117 00:08:11,280 --> 00:08:14,000 Speaker 1: have achieved my success, when we go a little lighter 118 00:08:14,480 --> 00:08:18,240 Speaker 1: and a little slower and keep the tension on the 119 00:08:18,280 --> 00:08:21,200 Speaker 1: muscle the whole time. I'm all about time under tension. 120 00:08:22,120 --> 00:08:24,960 Speaker 1: But that's taking momentum out of it. That's using lighter weights, 121 00:08:25,400 --> 00:08:27,600 Speaker 1: and you can still go through a full range of 122 00:08:27,600 --> 00:08:32,120 Speaker 1: motion while keeping the tension on the muscle. And if 123 00:08:32,160 --> 00:08:34,719 Speaker 1: you go slower and you go a little farther, can 124 00:08:34,720 --> 00:08:37,200 Speaker 1: we make the argument that the time under tension is 125 00:08:37,240 --> 00:08:41,720 Speaker 1: longer that when that repetition is over, you've gone slower. 126 00:08:41,760 --> 00:08:44,200 Speaker 1: You've kept the tension on the muscle longer through that 127 00:08:44,240 --> 00:08:49,240 Speaker 1: full range of motion. That is more natural, and if 128 00:08:49,280 --> 00:08:51,880 Speaker 1: you do it correctly, with the right amount of weight, 129 00:08:52,280 --> 00:08:56,760 Speaker 1: with good form, you're gonna get the most out of it. 130 00:08:58,640 --> 00:09:01,959 Speaker 1: I've never done half reps. I plan on doing half reps, 131 00:09:02,000 --> 00:09:04,480 Speaker 1: but you can. I'm not against it, but I would 132 00:09:04,480 --> 00:09:06,400 Speaker 1: say mix it up. You want to try this, and 133 00:09:06,440 --> 00:09:09,640 Speaker 1: you're working on trying out different things, and you know, 134 00:09:10,000 --> 00:09:16,520 Speaker 1: playing around with the strength curve, good on you. But 135 00:09:16,600 --> 00:09:20,360 Speaker 1: for the vast majority of people who want to have 136 00:09:20,480 --> 00:09:25,000 Speaker 1: the goals and the results that I just outlined, full 137 00:09:25,080 --> 00:09:29,600 Speaker 1: range of motion, time under tension, the whole time. When 138 00:09:29,679 --> 00:09:34,640 Speaker 1: you use good form, use proper tempo, use the correct 139 00:09:34,679 --> 00:09:41,960 Speaker 1: amount of weight, you can do it with that full repetition. 140 00:09:42,840 --> 00:09:45,240 Speaker 1: You can touch the weights. You want to bang the weights, 141 00:09:45,320 --> 00:09:53,840 Speaker 1: but you can touch them together. Okay, perfect example, and 142 00:09:54,120 --> 00:09:57,680 Speaker 1: Amanda with this. Oftentimes it's that these people are using 143 00:09:58,000 --> 00:10:00,559 Speaker 1: ridiculously heavy weight. You're gonna call it what. It is 144 00:10:01,840 --> 00:10:06,280 Speaker 1: often harder for them to actually go through that full 145 00:10:06,360 --> 00:10:13,960 Speaker 1: range of motion. Your bodybuilder, you're taking other things. This 146 00:10:14,040 --> 00:10:17,520 Speaker 1: fit tips not for you. All right, there you go, 147 00:10:17,920 --> 00:10:21,680 Speaker 1: bad fitness advice Part one. Be careful what you watch, 148 00:10:21,800 --> 00:10:25,840 Speaker 1: be careful what you believe. Just because it looks really 149 00:10:25,880 --> 00:10:31,160 Speaker 1: professional these videos and just because the the person looks 150 00:10:31,200 --> 00:10:35,120 Speaker 1: good doesn't mean you're not gonna have issues down the 151 00:10:35,200 --> 00:10:39,040 Speaker 1: road or right away. Okay, if you have questions about 152 00:10:39,040 --> 00:10:42,000 Speaker 1: anything you've seen or heard, let me know. Tom h 153 00:10:42,040 --> 00:10:46,040 Speaker 1: Fit is Instagram, Tom h Fit is Twitter. Direct message 154 00:10:46,080 --> 00:10:49,400 Speaker 1: me you love to hear from you, questions, comments. You 155 00:10:49,400 --> 00:10:54,320 Speaker 1: can also email me at fitness disrupted dot com. Follow 156 00:10:54,360 --> 00:10:58,280 Speaker 1: the show, subscribe. Whatever you can do now changes weekly. 157 00:10:58,679 --> 00:11:01,599 Speaker 1: My most recent book is Micro Workout Plan. Working on 158 00:11:01,760 --> 00:11:06,679 Speaker 1: my next one, my first non prescriptive book might tell all. 159 00:11:07,679 --> 00:11:11,960 Speaker 1: I've been working on this for decade or more. My 160 00:11:12,000 --> 00:11:14,680 Speaker 1: goal was to give you the best advice so you 161 00:11:14,720 --> 00:11:18,840 Speaker 1: can stop wasting time, stop wasting your money, and live 162 00:11:18,920 --> 00:11:24,559 Speaker 1: your best life. That's it. Based on science, based on experience, 163 00:11:24,600 --> 00:11:29,200 Speaker 1: and based on common sense, evolution, empirical evidence, and what 164 00:11:29,240 --> 00:11:31,440 Speaker 1: you can do in your everyday life. All right, enough, 165 00:11:31,640 --> 00:11:34,760 Speaker 1: fit tipp done, Thank you for listening. I am exercise 166 00:11:34,840 --> 00:11:39,160 Speaker 1: physiologists and certified sports nutritionist Tom Holland. Remember there are 167 00:11:39,240 --> 00:11:42,560 Speaker 1: three things we all control. How much we move, what 168 00:11:42,679 --> 00:11:45,319 Speaker 1: we put into our mouths, in our state of mind, 169 00:11:45,400 --> 00:11:50,880 Speaker 1: and that is awesome. Thank you for listening, and believe 170 00:11:50,880 --> 00:11:58,200 Speaker 1: in yourself. Fitness Disrupted is a production of I heart Radio. 171 00:11:58,559 --> 00:12:01,240 Speaker 1: For more podcasts from my heart Radio, visit the i 172 00:12:01,360 --> 00:12:04,840 Speaker 1: heart Radio app, Apple Podcasts, or wherever you listen to 173 00:12:04,880 --> 00:12:05,880 Speaker 1: your favorite shows.