1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,000 --> 00:00:14,560 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:14,760 --> 00:00:22,560 Speaker 1: I received a direct message from a friend yesterday about 4 00:00:23,560 --> 00:00:27,200 Speaker 1: strength training and the friends said that they had one 5 00:00:27,280 --> 00:00:31,160 Speaker 1: set of ten pound dumbbells and asked me a bunch 6 00:00:31,200 --> 00:00:34,479 Speaker 1: of questions about how to get in a workout, a 7 00:00:34,560 --> 00:00:37,879 Speaker 1: good workout with just those that's all they had. And 8 00:00:37,880 --> 00:00:41,920 Speaker 1: they specifically were asking about bicep curls. Was it heavy enough? 9 00:00:42,320 --> 00:00:45,400 Speaker 1: And if it was, how to do it? How many repetitions? 10 00:00:45,680 --> 00:00:49,720 Speaker 1: How many sets? And I thought, this is a great 11 00:00:49,880 --> 00:00:55,000 Speaker 1: show topic. This is a perfect show topic on many levels. 12 00:00:55,480 --> 00:00:58,640 Speaker 1: And as I record this, yes, we are still in 13 00:00:58,840 --> 00:01:05,120 Speaker 1: the pandemic, and with this pandemic comes a incredible shortage, 14 00:01:05,360 --> 00:01:10,080 Speaker 1: an incredible shortage of dumbbells. And being in the industry, 15 00:01:10,680 --> 00:01:15,480 Speaker 1: I have had more people reach out to me, specifically 16 00:01:15,480 --> 00:01:19,760 Speaker 1: because I am the consultant for Fitness Advisor for one 17 00:01:19,760 --> 00:01:26,360 Speaker 1: of the top home exercise equipment manufacturers that yes have dumbbells, 18 00:01:26,440 --> 00:01:29,199 Speaker 1: and one of the selectorized type of dumbells. So people 19 00:01:29,280 --> 00:01:31,440 Speaker 1: know that and because they couldn't get and can't get 20 00:01:32,000 --> 00:01:35,920 Speaker 1: the equipment they want or there is an incredible weight period. 21 00:01:36,360 --> 00:01:38,759 Speaker 1: They've asked me if I have an in for them, 22 00:01:39,720 --> 00:01:44,360 Speaker 1: and unfortunately don't have an in. You know, production is 23 00:01:44,400 --> 00:01:47,520 Speaker 1: what it is, but I can't help you, and that's 24 00:01:47,520 --> 00:01:50,280 Speaker 1: what this show is about, and it just doesn't apply 25 00:01:50,600 --> 00:01:56,520 Speaker 1: to pandemics and when dumbbells are scarce. When I was 26 00:01:56,720 --> 00:01:59,520 Speaker 1: a trainer, you know, I started off as a trainer 27 00:01:59,560 --> 00:02:02,600 Speaker 1: in the g m's many years ago, New York City 28 00:02:02,800 --> 00:02:07,320 Speaker 1: and the surrounding areas, and then transitioned into the home workouts. 29 00:02:07,320 --> 00:02:10,400 Speaker 1: The home sessions a lot of celebrities and you know 30 00:02:10,480 --> 00:02:13,280 Speaker 1: c e O s people like that, And what was 31 00:02:14,000 --> 00:02:17,120 Speaker 1: not unusual was to go to someone's house for the 32 00:02:17,160 --> 00:02:21,680 Speaker 1: first time and see that they had what I'm calling 33 00:02:22,440 --> 00:02:25,760 Speaker 1: an odd set of dumbbells. And that's why I'm calling 34 00:02:25,840 --> 00:02:28,680 Speaker 1: this episode the odd dumbbell workout. So they may have 35 00:02:28,840 --> 00:02:33,359 Speaker 1: had and this was really common, maybe you know, one 36 00:02:33,440 --> 00:02:38,600 Speaker 1: set of three pound dumbbells, one eight pound dumbbell and 37 00:02:38,680 --> 00:02:44,560 Speaker 1: then to sixty pound dumbbells. It was usually super light, 38 00:02:44,639 --> 00:02:48,360 Speaker 1: super heavy, and then odd sets where they wouldn't have both. 39 00:02:48,800 --> 00:02:50,760 Speaker 1: So we're gonna talk about that and the workouts they 40 00:02:50,760 --> 00:02:57,919 Speaker 1: were doing with those we're oftentimes problematic. And oftentimes when 41 00:02:57,919 --> 00:03:00,880 Speaker 1: I travel, and I travel frequently, you go to a 42 00:03:00,960 --> 00:03:05,920 Speaker 1: hotel gym and what happens same thing. You know, people steal, 43 00:03:06,880 --> 00:03:10,000 Speaker 1: People steal dumbbells, people steal weights. By the way, I've 44 00:03:10,040 --> 00:03:11,880 Speaker 1: talked about you know, I always said I would never 45 00:03:11,919 --> 00:03:14,240 Speaker 1: own a gym. I did it a couple of years, 46 00:03:14,400 --> 00:03:18,440 Speaker 1: learned everything that I thought I knew and didn't want 47 00:03:18,480 --> 00:03:23,840 Speaker 1: to know about Jim's great experience. One incredible aspect of 48 00:03:24,160 --> 00:03:28,440 Speaker 1: Jim life is people steal really heavy, really big things. 49 00:03:28,680 --> 00:03:35,320 Speaker 1: People walk out with bar bells with just big pieces. Uh, 50 00:03:35,520 --> 00:03:37,080 Speaker 1: shame on you, by the way, for those of you 51 00:03:37,120 --> 00:03:38,960 Speaker 1: who do that. But yes, you go to a hotel 52 00:03:39,040 --> 00:03:43,000 Speaker 1: gym or a gym that is maybe a little less outfitted, 53 00:03:43,640 --> 00:03:46,080 Speaker 1: and you may encounter the same thing. You know, they 54 00:03:46,120 --> 00:03:49,440 Speaker 1: don't have the fifteens that you want, and maybe they 55 00:03:49,520 --> 00:03:53,520 Speaker 1: have a set of fives, a set of five odd sets. 56 00:03:54,280 --> 00:03:56,320 Speaker 1: So that's what this shows about. How do you get 57 00:03:56,360 --> 00:04:02,640 Speaker 1: into great workout given maybe whiteweights, heavyweights and maybe singles 58 00:04:02,680 --> 00:04:08,080 Speaker 1: of either one, because you can, you absolutely can, and 59 00:04:08,120 --> 00:04:11,360 Speaker 1: you can get in great workouts. And yes, you know, 60 00:04:11,560 --> 00:04:13,760 Speaker 1: if you've listened to my prior podcast, I pretty much 61 00:04:13,800 --> 00:04:17,960 Speaker 1: reframe everything in the positive light, and so much of 62 00:04:18,000 --> 00:04:23,640 Speaker 1: it comes down to what variation, variation is key. And 63 00:04:23,680 --> 00:04:26,360 Speaker 1: I'm gonna give you one great study from none other 64 00:04:26,720 --> 00:04:29,719 Speaker 1: than Dr Brad Shonfeld, whom I had on this show, 65 00:04:30,040 --> 00:04:36,760 Speaker 1: who is just the premier researcher into muscle and strength 66 00:04:36,839 --> 00:04:41,920 Speaker 1: and muscle hypertrophe. And this study and his current research 67 00:04:42,600 --> 00:04:46,039 Speaker 1: contradicts to some degree what I learned when I first 68 00:04:46,080 --> 00:04:49,800 Speaker 1: started in this industry. And I love that things change. 69 00:04:49,839 --> 00:04:55,200 Speaker 1: People things change, and that is a problem with people 70 00:04:55,240 --> 00:04:58,400 Speaker 1: who may be studied something years ago and never go 71 00:04:58,480 --> 00:05:01,760 Speaker 1: back and study again. They don't look at the current research. 72 00:05:02,400 --> 00:05:06,760 Speaker 1: Their doctors and strength people who are operating with studies 73 00:05:06,760 --> 00:05:11,360 Speaker 1: and research and textbooks that are far too old and outdated. 74 00:05:11,440 --> 00:05:16,719 Speaker 1: And things change, and this is the perfect study for 75 00:05:16,839 --> 00:05:20,039 Speaker 1: this discussion, all right. And then one final thing. You 76 00:05:20,080 --> 00:05:23,600 Speaker 1: may just say, listen, I can't afford I can't afford 77 00:05:24,120 --> 00:05:28,440 Speaker 1: multiple sets of dumbbells or an expensive selectorized set, and 78 00:05:28,520 --> 00:05:32,800 Speaker 1: the one I'm talking about specifically, it's super expensive, so 79 00:05:32,880 --> 00:05:35,240 Speaker 1: I get it. So you may say, hey, I can 80 00:05:35,240 --> 00:05:37,560 Speaker 1: only afford a couple of sets, and that's perfectly fine, 81 00:05:37,640 --> 00:05:40,520 Speaker 1: gonna teach you how to get the most out of 82 00:05:40,640 --> 00:05:44,640 Speaker 1: whatever you have wherever you are. All right, quick break, 83 00:05:44,760 --> 00:05:46,680 Speaker 1: We'll be right back talking about how to get the 84 00:05:46,720 --> 00:05:50,159 Speaker 1: best workout in with some crazy mixed up set of dumbbells. 85 00:05:50,240 --> 00:06:02,680 Speaker 1: We'll be right back all right, calling this show the 86 00:06:02,760 --> 00:06:08,440 Speaker 1: odd Dumbbell Workout. And I have to say again that 87 00:06:09,880 --> 00:06:14,160 Speaker 1: this is really interesting, that this contradicts to some degree 88 00:06:14,839 --> 00:06:19,039 Speaker 1: what I originally studied and put into effect myself. But 89 00:06:19,120 --> 00:06:21,760 Speaker 1: it makes sense, and we'll get to it. It makes 90 00:06:21,760 --> 00:06:25,480 Speaker 1: sense when you actually look at the overall exercise science. 91 00:06:26,560 --> 00:06:29,680 Speaker 1: And one thing Dr Brad showen Feld talks about as 92 00:06:29,680 --> 00:06:32,039 Speaker 1: I was doing the research and reading his, you know, 93 00:06:32,120 --> 00:06:36,560 Speaker 1: latest studies into this specifically, is there's so much that 94 00:06:36,680 --> 00:06:40,520 Speaker 1: is needed in the world of strength training research and 95 00:06:40,640 --> 00:06:45,360 Speaker 1: nutrition research. I mean, yes, there there are many studies 96 00:06:45,640 --> 00:06:50,359 Speaker 1: into all of these topics, but some are flawed, some 97 00:06:50,480 --> 00:06:55,240 Speaker 1: are outdated, some are funded by the wrong people companies. 98 00:06:56,080 --> 00:06:58,520 Speaker 1: There's such a need for so much more, and we're 99 00:06:58,560 --> 00:07:02,240 Speaker 1: still learning. But what is the overarching principle we're talking 100 00:07:02,240 --> 00:07:04,279 Speaker 1: about here that I've talked about in previous podcasts, The 101 00:07:04,320 --> 00:07:08,640 Speaker 1: overload principle, The overload principle, right, if you want to 102 00:07:08,760 --> 00:07:12,560 Speaker 1: change something, you need to overload it, and exercise is 103 00:07:12,640 --> 00:07:16,120 Speaker 1: just that. When we lift heavy things, we challenge our muscles. 104 00:07:16,160 --> 00:07:20,400 Speaker 1: We create tiny microscopic tears and they were build and 105 00:07:20,440 --> 00:07:23,280 Speaker 1: repair themselves and they get stronger and bigger. Same thing 106 00:07:23,320 --> 00:07:26,320 Speaker 1: with our hearts. We do cardiovascular exercise, we challenge it 107 00:07:27,120 --> 00:07:32,280 Speaker 1: and it gets stronger and thicker and more efficient. So 108 00:07:32,880 --> 00:07:36,480 Speaker 1: we need to overload our muscles with strength training. But 109 00:07:37,440 --> 00:07:41,480 Speaker 1: how we do that is what is open for debate 110 00:07:41,520 --> 00:07:46,280 Speaker 1: now and a very interesting new area of research again 111 00:07:46,360 --> 00:07:49,600 Speaker 1: being done by Dr brad shown Felt. And let's just 112 00:07:49,640 --> 00:07:53,880 Speaker 1: go to the you know, kind of original and conventional 113 00:07:54,240 --> 00:07:57,960 Speaker 1: repetition range and what people use them for, right, And 114 00:07:58,000 --> 00:08:00,760 Speaker 1: this is you know, this is bulp are but pretty 115 00:08:00,840 --> 00:08:04,240 Speaker 1: much what most strength and conditioning the rep ranges they 116 00:08:04,280 --> 00:08:07,320 Speaker 1: will assign and what affects you get out of them. 117 00:08:07,360 --> 00:08:11,440 Speaker 1: So one to three repetitions with a heavy weight we're 118 00:08:11,480 --> 00:08:16,080 Speaker 1: working on power, your football players, your strength athletes. Heavy 119 00:08:16,120 --> 00:08:20,760 Speaker 1: weight really low repetitions, right, and generally speaking, that's power 120 00:08:21,280 --> 00:08:24,200 Speaker 1: and obviously strength is there too. But now we go 121 00:08:24,320 --> 00:08:28,200 Speaker 1: to two to six repetitions again heavy weight, because at 122 00:08:28,200 --> 00:08:31,800 Speaker 1: the end of these repetition ranges. Everybody, you need to 123 00:08:31,840 --> 00:08:35,440 Speaker 1: be fatigued, right, you're not doing one to three repetitions 124 00:08:35,440 --> 00:08:37,760 Speaker 1: with a five pound weight. You're doing one to three 125 00:08:37,800 --> 00:08:41,439 Speaker 1: repetitions with you know, two d and fifty pounds squatting 126 00:08:41,480 --> 00:08:44,240 Speaker 1: or bench pressing or whatever it is. So one to 127 00:08:44,320 --> 00:08:48,720 Speaker 1: three reps we're talking power. Two to six repetitions we're 128 00:08:48,760 --> 00:08:53,240 Speaker 1: talking strength, and again strength and power obviously closely aligned. 129 00:08:53,440 --> 00:08:56,680 Speaker 1: But two to six now more into the strength curve. 130 00:08:57,559 --> 00:09:01,200 Speaker 1: And then moderate we're talking six to fifteen repetitions. That's 131 00:09:01,200 --> 00:09:04,720 Speaker 1: your muscle hypertrophy. That is your I want to build muscle, 132 00:09:04,840 --> 00:09:07,680 Speaker 1: I want to add muscle to my body. Now I've 133 00:09:07,679 --> 00:09:11,679 Speaker 1: always thought that, and and it holds true. Six to 134 00:09:11,760 --> 00:09:15,040 Speaker 1: fifteen you're still gonna improve strength, right, you lift heavy things, 135 00:09:15,480 --> 00:09:19,080 Speaker 1: you lift something six to fifteen times, you're not only 136 00:09:19,080 --> 00:09:21,880 Speaker 1: going to build muscle, but you're gonna improve your strength 137 00:09:21,920 --> 00:09:24,120 Speaker 1: as well. So these are not you know, cut and 138 00:09:24,200 --> 00:09:27,280 Speaker 1: dried where you only get one mutually exclusive of another. 139 00:09:27,760 --> 00:09:32,000 Speaker 1: But bodybuilders six to fifteen repetitions, people who are trying 140 00:09:32,000 --> 00:09:34,800 Speaker 1: to add lean muscle to their bodies six to fifteen 141 00:09:34,880 --> 00:09:38,760 Speaker 1: repetitions somewhere in that range, and then here's what today 142 00:09:38,840 --> 00:09:44,000 Speaker 1: is kind of about. To some degree above fifteen repetitions endurance, 143 00:09:44,440 --> 00:09:48,839 Speaker 1: you're working on the endurance capabilities of the muscle fiber. So, 144 00:09:49,160 --> 00:09:52,280 Speaker 1: as a endurance athlete myself and someone who used to 145 00:09:52,320 --> 00:09:56,080 Speaker 1: create programs for endurance athletes, I would often do a 146 00:09:56,240 --> 00:09:57,640 Speaker 1: mix of this. I don't want to get too deep 147 00:09:57,679 --> 00:10:02,040 Speaker 1: into There's even something known as on linear ar periodization. 148 00:10:03,160 --> 00:10:06,600 Speaker 1: Difficult to say, not hard to do, but by and large, 149 00:10:06,679 --> 00:10:09,120 Speaker 1: let's just look at the overview. If you're a marathon 150 00:10:09,280 --> 00:10:12,120 Speaker 1: or a triathlete, or you know any kind of athletes 151 00:10:12,440 --> 00:10:16,760 Speaker 1: who is building strength over time, generally what you do is, 152 00:10:17,360 --> 00:10:22,240 Speaker 1: especially the endurance athletes, you will start in the hypertrophy zone, 153 00:10:22,400 --> 00:10:24,760 Speaker 1: you know, to begin in other words, in the winter, 154 00:10:24,840 --> 00:10:27,319 Speaker 1: you're gonna do six to fifteen repetitions. You're gonna slowly 155 00:10:27,320 --> 00:10:31,040 Speaker 1: build up your base of strength. And then if you're 156 00:10:31,040 --> 00:10:34,200 Speaker 1: an endurance athlete, you can start as you get closer 157 00:10:34,240 --> 00:10:39,400 Speaker 1: to competition, especially doing fifteen plus repetitions. Right. So, there's 158 00:10:39,400 --> 00:10:42,240 Speaker 1: many different ways to program that, but the bottom line 159 00:10:42,320 --> 00:10:46,520 Speaker 1: being within an endurance athletes strength training program, at some 160 00:10:46,600 --> 00:10:50,320 Speaker 1: point they may do twenty reps, thirty reps, forty reps 161 00:10:50,679 --> 00:10:56,600 Speaker 1: to get their bodies ready to do that endurance sport, biking, running, 162 00:10:56,679 --> 00:11:01,280 Speaker 1: whatever it may be. Okay, but that's the four general 163 00:11:01,520 --> 00:11:05,480 Speaker 1: repetition ranges and that has held true for a really 164 00:11:05,960 --> 00:11:09,600 Speaker 1: long time. Okay, so now you're at home. I'm going 165 00:11:09,640 --> 00:11:12,400 Speaker 1: to save this study until after we talk about the 166 00:11:12,520 --> 00:11:16,800 Speaker 1: light versus heavyweights? What do you do with them? Right? 167 00:11:17,240 --> 00:11:23,440 Speaker 1: So lightweights are phenomenal for many things. Right, let's start 168 00:11:23,440 --> 00:11:28,560 Speaker 1: with cardio. Holding you know, three pound, four pound, five 169 00:11:28,600 --> 00:11:33,120 Speaker 1: pound dumbells in your hands and doing boxing moves. Great 170 00:11:33,160 --> 00:11:37,400 Speaker 1: way to add variation to your routine and to burn calories. 171 00:11:38,480 --> 00:11:42,840 Speaker 1: And by the way, every discussion like this one has 172 00:11:42,920 --> 00:11:45,320 Speaker 1: to start with what. When someone says to me, what 173 00:11:45,360 --> 00:11:46,960 Speaker 1: do I do with these dumbells? I say, what is 174 00:11:47,000 --> 00:11:50,160 Speaker 1: your What are your goals? Is your goal to burn calories? 175 00:11:50,440 --> 00:11:53,480 Speaker 1: Is your goal to burn or to build muscle? And 176 00:11:53,520 --> 00:11:55,880 Speaker 1: you can get both with both with the lightweights and 177 00:11:55,880 --> 00:12:00,560 Speaker 1: the heavyweights, but you always have to start there. You know, 178 00:12:00,880 --> 00:12:03,640 Speaker 1: I just did a podcast on you know, how quickly 179 00:12:03,720 --> 00:12:08,400 Speaker 1: will I see results? Well? What kind of results are 180 00:12:08,400 --> 00:12:11,040 Speaker 1: you looking for? Is it weight loss? Is it muscle hypertrophee? 181 00:12:11,080 --> 00:12:14,880 Speaker 1: Is its strength? So with these dumbbells. The question is 182 00:12:15,080 --> 00:12:18,160 Speaker 1: the same, the same questions. Are you trying to burn calories? 183 00:12:18,280 --> 00:12:20,880 Speaker 1: Are you trying to increase your strength? Are you trying 184 00:12:20,920 --> 00:12:25,240 Speaker 1: to build muscle? Okay, so white weights great for as 185 00:12:25,280 --> 00:12:31,199 Speaker 1: I said, boxing moves, punches, jabs, upper cuts, burning calories, 186 00:12:31,800 --> 00:12:34,280 Speaker 1: work in those arms. You know, try doing you know, 187 00:12:34,320 --> 00:12:37,800 Speaker 1: a minute, two minutes of jabs with five pound dumbells. 188 00:12:37,840 --> 00:12:40,640 Speaker 1: That's gonna get you. So if you have light dumbbells 189 00:12:41,160 --> 00:12:43,240 Speaker 1: and you're like, what do I do with these? These 190 00:12:43,280 --> 00:12:45,880 Speaker 1: are the Idea's gonna give you a handful, all right. 191 00:12:45,960 --> 00:12:48,880 Speaker 1: So that's where we start your warm up. Great way 192 00:12:48,960 --> 00:12:53,080 Speaker 1: to start your workout. Jabs, upper cuts, those type of 193 00:12:53,080 --> 00:12:57,360 Speaker 1: boxing moves. Then shoulder work. You know, when I was 194 00:12:57,400 --> 00:13:00,880 Speaker 1: a trainer, oftentimes I would hand you know, client maybe 195 00:13:01,040 --> 00:13:03,320 Speaker 1: eight ten pound dumbells for the first time for some 196 00:13:03,320 --> 00:13:05,920 Speaker 1: shoulder work and they go, that's too late, and I'd say, 197 00:13:06,040 --> 00:13:08,160 Speaker 1: let's do the exercises first, and then tell me they're 198 00:13:08,160 --> 00:13:11,760 Speaker 1: too late. Your shoulders are generally, but not generally, they're 199 00:13:11,760 --> 00:13:16,319 Speaker 1: smaller muscles than your chest, your back, and so they 200 00:13:16,400 --> 00:13:20,040 Speaker 1: fatigue more quickly, and you want to be careful. You 201 00:13:20,040 --> 00:13:23,400 Speaker 1: don't want to you know, hurt your your rotator cuff. 202 00:13:23,679 --> 00:13:29,000 Speaker 1: So lightweights, light dumbells great for shoulder work. Front raises, 203 00:13:29,400 --> 00:13:32,960 Speaker 1: side raises, overhead presses. Yes, you can go heavier for 204 00:13:33,040 --> 00:13:37,160 Speaker 1: those generally speaking, but for many people doing the shoulder 205 00:13:37,160 --> 00:13:40,840 Speaker 1: work and combining the front and the side raise, such 206 00:13:40,880 --> 00:13:43,439 Speaker 1: a great way to do it. Ten pound dumbbells front raise, 207 00:13:43,679 --> 00:13:47,160 Speaker 1: side raise, that's one repetition, do you know? Ten to 208 00:13:47,240 --> 00:13:50,480 Speaker 1: fifteen to those, You're gonna get fatigued pretty quickly depending 209 00:13:50,559 --> 00:13:55,880 Speaker 1: on your strength. Then your shoulder has the rear dealts 210 00:13:55,880 --> 00:13:58,240 Speaker 1: to it right, you got your front, your middle, and 211 00:13:58,240 --> 00:14:04,559 Speaker 1: your rear and moll muscle group. So lightweights are perfect 212 00:14:05,040 --> 00:14:09,600 Speaker 1: for working your rear debts, the back of your shoulder 213 00:14:10,000 --> 00:14:13,240 Speaker 1: and finally finishing up with the shoulder. Lightweights I have 214 00:14:13,320 --> 00:14:17,559 Speaker 1: them right in my studio for my internal and external 215 00:14:17,679 --> 00:14:22,760 Speaker 1: rotation work, my prehab to keep my shoulders healthy. You 216 00:14:22,880 --> 00:14:25,920 Speaker 1: can't and don't want to go super heavy doing those moves. 217 00:14:26,520 --> 00:14:30,520 Speaker 1: You're actually going to more than likely injure yourself. So 218 00:14:30,680 --> 00:14:34,000 Speaker 1: five pound dumbbells. Generally, I don't go much heavier than that. 219 00:14:34,040 --> 00:14:38,680 Speaker 1: It's generally where I am for my specific routine I 220 00:14:38,760 --> 00:14:42,440 Speaker 1: do for internal and external rotation. I also use cables 221 00:14:42,440 --> 00:14:44,120 Speaker 1: and things like that to mix it up. But the 222 00:14:44,160 --> 00:14:50,680 Speaker 1: dumbbells fortifive pounds perfect for keeping those shoulders healthy. Then 223 00:14:50,720 --> 00:14:55,640 Speaker 1: you go, okay, what else, well combine an upper body 224 00:14:55,640 --> 00:14:59,320 Speaker 1: and a lower body move, especially in a circuit training format. 225 00:14:59,360 --> 00:15:01,800 Speaker 1: By the way, Okay, so you're doing a front lunge 226 00:15:01,880 --> 00:15:05,640 Speaker 1: with a side raise, you're doing a backward lunge with 227 00:15:05,680 --> 00:15:09,520 Speaker 1: an overhead shoulder press. So yes, the lighter weight, if 228 00:15:09,560 --> 00:15:12,080 Speaker 1: you just did the overhead shoulder press or just did 229 00:15:12,120 --> 00:15:15,440 Speaker 1: the front rais going to feel light. But when you 230 00:15:15,480 --> 00:15:20,480 Speaker 1: combine it with the lower body, now you're adding intensity 231 00:15:20,600 --> 00:15:26,040 Speaker 1: and complexity. And I've talked often that people use weights 232 00:15:26,040 --> 00:15:29,960 Speaker 1: that are too heavy when they are combining these right there, 233 00:15:30,000 --> 00:15:32,760 Speaker 1: you know, doing even walking lunges that I'll get to 234 00:15:33,240 --> 00:15:35,800 Speaker 1: with forty pound dumb bells, and what ends up happening. 235 00:15:36,760 --> 00:15:39,880 Speaker 1: You're not doing, you know, more than a two inch lunch. 236 00:15:40,480 --> 00:15:45,160 Speaker 1: Your range of motion is severely limited. So there is 237 00:15:45,200 --> 00:15:49,760 Speaker 1: a total reason for using lighter weights even when you 238 00:15:49,800 --> 00:15:53,120 Speaker 1: have other options. But when your options are limited to 239 00:15:53,200 --> 00:15:56,960 Speaker 1: those lighter weights, add in the lower body with the 240 00:15:57,040 --> 00:16:04,560 Speaker 1: upper body and do it NonStop. Circuit training format. Now 241 00:16:04,600 --> 00:16:08,120 Speaker 1: you're burning calories, you're still adding a strength component, and yes, 242 00:16:09,040 --> 00:16:11,320 Speaker 1: you are going to build muscle if you want to 243 00:16:11,400 --> 00:16:13,640 Speaker 1: as well, depending on what you do. So you're getting 244 00:16:13,640 --> 00:16:17,840 Speaker 1: all three. Circuit training one of the greatest ways for 245 00:16:17,960 --> 00:16:20,640 Speaker 1: the vast majority of people to design some of their 246 00:16:20,640 --> 00:16:23,120 Speaker 1: workouts are the majority of their workouts because you're getting 247 00:16:23,120 --> 00:16:25,600 Speaker 1: the greatest bang for your buck. You're keeping that heart 248 00:16:25,680 --> 00:16:29,720 Speaker 1: rate up, you're building strength, and you're adding lean muscle 249 00:16:29,800 --> 00:16:32,880 Speaker 1: to your body. Alright. One simple thing that many people 250 00:16:32,920 --> 00:16:36,240 Speaker 1: don't realize is you can also depending on how big 251 00:16:36,240 --> 00:16:39,120 Speaker 1: the weights are and the movement you're doing, but you 252 00:16:39,120 --> 00:16:40,920 Speaker 1: can hold two in one hand. So if you have 253 00:16:41,040 --> 00:16:45,440 Speaker 1: two three pound dumbbells, well, then again, assuming you can 254 00:16:45,480 --> 00:16:49,920 Speaker 1: hold them safely, do a bunch of different moves holding 255 00:16:50,280 --> 00:16:54,280 Speaker 1: both dumbells in one hand, and that could be whatever 256 00:16:54,360 --> 00:16:56,360 Speaker 1: move you want. Now you can do a single arm 257 00:16:56,400 --> 00:17:01,040 Speaker 1: bicep curl, single arm tricept kick back, you can do 258 00:17:01,080 --> 00:17:04,440 Speaker 1: a dumbbell row again, whatever move you want to do, 259 00:17:04,440 --> 00:17:09,840 Speaker 1: double up. If you just have those light weights. And finally, 260 00:17:10,160 --> 00:17:14,359 Speaker 1: isometric work, what is that that's where you hold the 261 00:17:14,359 --> 00:17:18,320 Speaker 1: weights out where it's challenging and you leave them there right, 262 00:17:18,400 --> 00:17:21,879 Speaker 1: So instead of doing a side raise up and down, 263 00:17:22,480 --> 00:17:25,040 Speaker 1: raise the weights up and just hold them there maybe 264 00:17:25,080 --> 00:17:29,600 Speaker 1: five seconds, ten seconds, same thing with a front race, 265 00:17:29,640 --> 00:17:33,240 Speaker 1: so great for shoulders, great for different moves too. You 266 00:17:33,280 --> 00:17:37,040 Speaker 1: can even do tricept kick back and then hold it back, 267 00:17:38,720 --> 00:17:41,800 Speaker 1: hold it back, really squeeze. Hold that squeeze a little longer, 268 00:17:42,480 --> 00:17:44,280 Speaker 1: and let me throw in one final thing. When you 269 00:17:44,440 --> 00:17:48,560 Speaker 1: have lighter weights, this is the perfect time to do 270 00:17:48,680 --> 00:17:53,800 Speaker 1: slower repetitions to actually even teach your body to engage 271 00:17:53,880 --> 00:17:59,040 Speaker 1: and connect to those muscle fibers better. So you've got 272 00:17:59,560 --> 00:18:02,560 Speaker 1: eight pound dumbbells that are a little light when you 273 00:18:02,560 --> 00:18:06,119 Speaker 1: would normally you know, use tens or twelves. Slow that 274 00:18:06,160 --> 00:18:09,080 Speaker 1: repetition down just by a couple of seconds every single one. 275 00:18:10,480 --> 00:18:13,160 Speaker 1: Two seconds on the up, four seconds on the down, 276 00:18:13,320 --> 00:18:15,320 Speaker 1: maybe five seconds on the down. Don't have to do 277 00:18:15,640 --> 00:18:19,720 Speaker 1: super long. Not a fan of that, but those are 278 00:18:19,760 --> 00:18:24,199 Speaker 1: two final ways to really maximize those lighter weights is 279 00:18:24,520 --> 00:18:29,199 Speaker 1: a metric. Hold them out somewhere where it's challenging, depending 280 00:18:29,200 --> 00:18:32,520 Speaker 1: on the move you're doing, and hold it there for five, ten, fift, 281 00:18:32,720 --> 00:18:37,920 Speaker 1: twenty seconds and slow that repetition down. When you're doing 282 00:18:38,840 --> 00:18:42,959 Speaker 1: your normal isotonic, your normal up and down movements. All right, 283 00:18:43,000 --> 00:18:50,560 Speaker 1: So there you have it, nice variations utilizing your lighter weights. 284 00:18:51,320 --> 00:18:53,199 Speaker 1: Final break. When we come back, I'm gonna go to 285 00:18:53,240 --> 00:18:56,840 Speaker 1: the heavyweights. Maybe you have just, you know, a set 286 00:18:56,840 --> 00:19:00,639 Speaker 1: of fifties as i've seen. Maybe you have one fifty 287 00:19:00,640 --> 00:19:03,520 Speaker 1: pound dumb bell and that's it. Maybe I have a 288 00:19:03,560 --> 00:19:06,159 Speaker 1: fifty and a thirty and three pound dumbells. What do 289 00:19:06,200 --> 00:19:08,560 Speaker 1: you do? We went through the white weights. Now I'm 290 00:19:08,560 --> 00:19:10,920 Speaker 1: gonna tell you what you do if you have weights 291 00:19:10,960 --> 00:19:13,640 Speaker 1: that are maybe too heavy for every move you want 292 00:19:13,640 --> 00:19:16,520 Speaker 1: to do, or if you only have one of them, 293 00:19:16,600 --> 00:19:32,000 Speaker 1: we'll be right back. I had one famous client who 294 00:19:32,040 --> 00:19:35,239 Speaker 1: when I went to his house, he was one of 295 00:19:35,280 --> 00:19:38,399 Speaker 1: those that I spoke about earlier who had exactly what 296 00:19:38,440 --> 00:19:41,199 Speaker 1: we're talking about, set of a handful of light weights 297 00:19:41,240 --> 00:19:44,760 Speaker 1: and then some ridiculously heavy dumbbells. I think he had 298 00:19:44,800 --> 00:19:48,000 Speaker 1: like a sixty pound dumbell, just one, and he was 299 00:19:48,040 --> 00:19:50,480 Speaker 1: doing things he shouldn't have been doing with it. So 300 00:19:50,960 --> 00:19:55,440 Speaker 1: that is quick delineation. I need to make that when 301 00:19:55,480 --> 00:19:58,720 Speaker 1: you do the exercises with a heavy dumbell that you shouldn't. 302 00:19:59,280 --> 00:20:02,760 Speaker 1: Now you're really opening yourself to injury when you have lightweights. 303 00:20:03,160 --> 00:20:06,280 Speaker 1: Sure there's always the chance, but much less likely you're 304 00:20:06,280 --> 00:20:10,280 Speaker 1: gonna hurt yourself doing the wrong things with lightweights than 305 00:20:10,520 --> 00:20:14,480 Speaker 1: you will obviously with something that is heavier. So what 306 00:20:14,520 --> 00:20:16,320 Speaker 1: do you do? So we went through the lightweights. Now 307 00:20:16,720 --> 00:20:20,399 Speaker 1: you have heavy weights. One of the simplest, greatest ways, 308 00:20:20,720 --> 00:20:23,640 Speaker 1: even if you have to, is to just use one. 309 00:20:24,280 --> 00:20:26,399 Speaker 1: So let's go back to that client. You've got a 310 00:20:26,480 --> 00:20:29,000 Speaker 1: set of fifty pound dumbells. It wasn't super strong, by 311 00:20:29,000 --> 00:20:32,280 Speaker 1: the way, older gentleman wasn't gonna be using fifties at 312 00:20:32,320 --> 00:20:35,080 Speaker 1: the same time for the vast majority of exercises. So 313 00:20:35,560 --> 00:20:41,680 Speaker 1: let's go to single dumbbell exercises. Give you a handful chops, 314 00:20:42,359 --> 00:20:46,080 Speaker 1: right chops, so low to high you hold that fifty 315 00:20:46,080 --> 00:20:48,320 Speaker 1: pound forty pound dumbell, and they gotta be careful. Fifty 316 00:20:48,359 --> 00:20:51,320 Speaker 1: for a lot of people is heavy, but assuming you're 317 00:20:51,800 --> 00:20:54,520 Speaker 1: stronger and or you have a lighter one, that's still 318 00:20:54,560 --> 00:20:58,040 Speaker 1: too heavy to use for the other exercises. Dumbbell chops 319 00:20:58,960 --> 00:21:02,520 Speaker 1: great exercise is low to high, different ways to do it, 320 00:21:02,560 --> 00:21:07,000 Speaker 1: but full body exercise phenomenal for your core, and then 321 00:21:07,040 --> 00:21:09,080 Speaker 1: you can get down on the floor and use that 322 00:21:09,200 --> 00:21:13,400 Speaker 1: single dumbbell for things like crunches. You hold it above you, 323 00:21:13,400 --> 00:21:15,640 Speaker 1: you know, hold your hands extended or a little close 324 00:21:15,680 --> 00:21:17,760 Speaker 1: to you, depending on how heavy it is. And you're 325 00:21:17,800 --> 00:21:22,879 Speaker 1: now doing resisted crunches. Great way to use a single, 326 00:21:22,920 --> 00:21:26,359 Speaker 1: heavier dumbbell, and then you're already in the position seated 327 00:21:26,440 --> 00:21:30,399 Speaker 1: Russian twists. Right, you hold that dumbbell and you twist 328 00:21:30,440 --> 00:21:34,640 Speaker 1: from side to side, working your core. And then let's 329 00:21:34,640 --> 00:21:39,560 Speaker 1: go to your legs. Heavier dumbbell. Do your single leg 330 00:21:39,600 --> 00:21:45,000 Speaker 1: exercises like dead lifts, single leg dead lift, sumo squats, 331 00:21:45,640 --> 00:21:49,320 Speaker 1: nice wide squat stance, open your toes a little bit. 332 00:21:49,880 --> 00:21:54,160 Speaker 1: Hold that dumbbell with both hands and you do sumo squats. 333 00:21:55,080 --> 00:21:56,640 Speaker 1: You can hold it between your legs. You can also 334 00:21:56,640 --> 00:21:59,800 Speaker 1: hold it above your head, by the way, and you 335 00:21:59,800 --> 00:22:02,320 Speaker 1: can do a squat with an overhead press. So do 336 00:22:02,400 --> 00:22:05,480 Speaker 1: your regular squat. Now, hold the dumbell at both ends, 337 00:22:06,600 --> 00:22:09,680 Speaker 1: Squat down, come back up, press it up when you 338 00:22:09,720 --> 00:22:13,200 Speaker 1: get to the top. So sumo squats holding it between 339 00:22:13,240 --> 00:22:16,840 Speaker 1: your legs, regular squat with an overhead press, holding it 340 00:22:16,880 --> 00:22:20,320 Speaker 1: with both hands on either end. Then you can do 341 00:22:20,600 --> 00:22:25,800 Speaker 1: your walking lunges with just one. You know, again, don't 342 00:22:25,800 --> 00:22:28,080 Speaker 1: go too heavy, don't hold those fifty pound dumbbells and 343 00:22:28,080 --> 00:22:32,520 Speaker 1: do walking lunges where you're barely lunging at all. Maybe 344 00:22:32,560 --> 00:22:37,760 Speaker 1: hold one and see what you can do. So there 345 00:22:37,840 --> 00:22:43,240 Speaker 1: is value to those single arm walking lunges as well. 346 00:22:43,760 --> 00:22:45,760 Speaker 1: Do you still want a good range of motion if 347 00:22:45,760 --> 00:22:47,800 Speaker 1: that weight is too heavy to get a range of 348 00:22:47,840 --> 00:22:51,240 Speaker 1: motion with the walking lunges, stick with the squats and 349 00:22:51,320 --> 00:22:55,320 Speaker 1: overhead presses, the sumo squats, things like that, and then 350 00:22:55,320 --> 00:22:59,680 Speaker 1: you can do different upper body moves like single arm rows. 351 00:23:00,600 --> 00:23:03,520 Speaker 1: You know, go to those exercises that you really want 352 00:23:03,520 --> 00:23:07,040 Speaker 1: to focus on one side at a time, so you're 353 00:23:07,040 --> 00:23:10,560 Speaker 1: back that's a big muscle group. You can use that 354 00:23:10,720 --> 00:23:17,680 Speaker 1: heavier dumbbell for the single arm rows. And finally, now 355 00:23:17,680 --> 00:23:20,320 Speaker 1: this is more advanced. This is way more advanced, and 356 00:23:20,320 --> 00:23:21,800 Speaker 1: you gotta be careful and I want you to have 357 00:23:21,920 --> 00:23:24,360 Speaker 1: great form and know what you're doing. But now we're 358 00:23:24,359 --> 00:23:28,680 Speaker 1: talking Olympic lifts, single arm Olympic lifts, and those are 359 00:23:28,720 --> 00:23:31,760 Speaker 1: your queens, your queens and presses, your queens and jerks, 360 00:23:32,080 --> 00:23:38,000 Speaker 1: those type of Olympic lifts. One dumb bell, it's all 361 00:23:38,040 --> 00:23:42,040 Speaker 1: you need and generally speaking, if you're pretty strong and 362 00:23:42,040 --> 00:23:47,280 Speaker 1: you know what you're doing, that's a great alternative to 363 00:23:47,480 --> 00:23:51,919 Speaker 1: use one dumb bell and do those Olympic lifts. All right, 364 00:23:52,080 --> 00:23:55,359 Speaker 1: let's talk about the study. So I love this and 365 00:23:55,440 --> 00:23:57,560 Speaker 1: he has a couple again. Dr Brad Shown felt, if 366 00:23:57,560 --> 00:24:00,000 Speaker 1: you haven't listened to the episode I did with him, 367 00:24:00,280 --> 00:24:03,000 Speaker 1: was way back when I first started this podcast, you know, 368 00:24:03,240 --> 00:24:06,440 Speaker 1: one of the best. I only have the best guests 369 00:24:06,520 --> 00:24:08,800 Speaker 1: for you, the people who are at the top of 370 00:24:08,840 --> 00:24:11,640 Speaker 1: their game, whatever it may be. And Dr Brad Shown 371 00:24:11,720 --> 00:24:15,120 Speaker 1: felt absolutely one of those people. He did a study. 372 00:24:15,520 --> 00:24:18,359 Speaker 1: This was in the Journal of Strength and Conditioning Research, 373 00:24:18,440 --> 00:24:23,440 Speaker 1: October of two thoft and the title is the effects 374 00:24:23,480 --> 00:24:27,800 Speaker 1: of low versus high load resistance training on muscle strength 375 00:24:27,840 --> 00:24:31,760 Speaker 1: and hypertrophee in well trained men. And I what the 376 00:24:31,760 --> 00:24:33,359 Speaker 1: title just because it is what we were talking about 377 00:24:33,359 --> 00:24:36,640 Speaker 1: the start, right, even what's your goal? Is its strength? 378 00:24:37,359 --> 00:24:41,200 Speaker 1: Is it hypertrophy or is it both? And this study 379 00:24:41,600 --> 00:24:44,399 Speaker 1: so great. What was the purpose of the study? Reading 380 00:24:44,400 --> 00:24:46,800 Speaker 1: from the abstract, now, the purpose of this study was 381 00:24:46,840 --> 00:24:50,119 Speaker 1: to compare the effects of low versus high load resistance 382 00:24:50,160 --> 00:24:55,240 Speaker 1: training on muscular adaptations and well trained subjects and that's important. 383 00:24:55,480 --> 00:24:57,959 Speaker 1: Talked about this in a in a recent podcast, and 384 00:24:58,240 --> 00:24:59,720 Speaker 1: at the beginning of this one, I was talking about, 385 00:25:00,040 --> 00:25:03,959 Speaker 1: you know how studies can be you know, you need 386 00:25:04,000 --> 00:25:05,960 Speaker 1: to read into them, and that's my job for you. 387 00:25:06,320 --> 00:25:08,880 Speaker 1: Well trained makes a difference. Well trained makes a difference. 388 00:25:08,920 --> 00:25:11,680 Speaker 1: You know, you have someone who's totally new, uh, their 389 00:25:11,720 --> 00:25:15,720 Speaker 1: results going to be extremely different from a well trained 390 00:25:15,720 --> 00:25:18,200 Speaker 1: person who's who knows what they're doing when it comes 391 00:25:18,240 --> 00:25:20,919 Speaker 1: to strength training and have made those neuromuscular connections as 392 00:25:20,960 --> 00:25:24,159 Speaker 1: I've talked about. But let's get to this one. So 393 00:25:24,240 --> 00:25:28,159 Speaker 1: low versus high load resistance training. It was eighteen subjects 394 00:25:28,200 --> 00:25:31,520 Speaker 1: young men, again experienced in resistance training, and they were 395 00:25:31,560 --> 00:25:34,960 Speaker 1: assigned to one of two experimental groups. A low load 396 00:25:35,000 --> 00:25:38,560 Speaker 1: resistance routine where they would do twenty five to thirty 397 00:25:38,560 --> 00:25:42,760 Speaker 1: five repetitions per set per exercise, and so nine of 398 00:25:42,800 --> 00:25:45,080 Speaker 1: them were in that group. And then there was the 399 00:25:45,160 --> 00:25:50,000 Speaker 1: high load resistance routine and that was eight to twelve repetitions. Okay, 400 00:25:50,000 --> 00:25:53,480 Speaker 1: so heavier weights with the lower repetitions. Same thing. So 401 00:25:53,600 --> 00:25:56,480 Speaker 1: nine in each group, and during each session they did 402 00:25:56,640 --> 00:26:02,080 Speaker 1: three sets of seven different exercises working all their major muscles. 403 00:26:02,119 --> 00:26:04,959 Speaker 1: They did this three times per week on non consecutive 404 00:26:05,000 --> 00:26:08,719 Speaker 1: days for a total of eight weeks. And here's the findings. 405 00:26:08,720 --> 00:26:12,640 Speaker 1: So great, Both high load and low load conditions produced 406 00:26:12,720 --> 00:26:17,800 Speaker 1: significant increases in thickness of the elbow flex ers, elbow extensors, 407 00:26:17,800 --> 00:26:20,480 Speaker 1: and quadriceps. Uh so, what does that mean? They're they're 408 00:26:20,480 --> 00:26:25,159 Speaker 1: building some lean muscle. Okay, both groups, both groups, with 409 00:26:25,280 --> 00:26:31,520 Speaker 1: no significant differences noted between groups. Okay, so both groups 410 00:26:32,160 --> 00:26:36,960 Speaker 1: put on some muscle that goes a little counter and 411 00:26:37,000 --> 00:26:39,280 Speaker 1: I'm getting ahead of myself, but I'm gonna finish this 412 00:26:39,359 --> 00:26:42,320 Speaker 1: up to what I learned and what the traditional belief 413 00:26:42,440 --> 00:26:44,400 Speaker 1: was when it came to high load. This is good news. 414 00:26:44,720 --> 00:26:49,120 Speaker 1: Improvements in back squads strength were significantly greater for high 415 00:26:49,200 --> 00:26:52,160 Speaker 1: load compared with low load, and there was a trend 416 00:26:52,200 --> 00:26:56,119 Speaker 1: for greater increases in one repetition maximum bench press. That 417 00:26:56,160 --> 00:27:01,040 Speaker 1: makes complete sense, right, Heavier weights did what increased strength? 418 00:27:01,160 --> 00:27:06,160 Speaker 1: More Both increased strength. But if you want to get 419 00:27:06,320 --> 00:27:11,520 Speaker 1: significantly stronger, you've gotta lift heavier weights. Okay, that makes sense. Right, 420 00:27:11,600 --> 00:27:16,560 Speaker 1: that's common sense, and it is exercise science as well. Finally, 421 00:27:16,680 --> 00:27:19,879 Speaker 1: upper body muscle endurance assessed by the bench press at 422 00:27:19,960 --> 00:27:24,760 Speaker 1: fIF one repetition maximum to failure improved to a greater 423 00:27:24,840 --> 00:27:29,680 Speaker 1: extent in low load compared with high load. That makes 424 00:27:29,680 --> 00:27:32,240 Speaker 1: sense too, So what are they saying there? If you 425 00:27:32,280 --> 00:27:35,960 Speaker 1: want to improve your endurance, not your strength, your muscular endurance, 426 00:27:37,400 --> 00:27:39,760 Speaker 1: more repetitions. That's what I was talking about the beginning. 427 00:27:40,800 --> 00:27:45,119 Speaker 1: If you're an endurance athlete, utilizing higher repetitions at some 428 00:27:45,200 --> 00:27:49,720 Speaker 1: point in your periodized strength training program makes sense. So 429 00:27:49,800 --> 00:27:54,239 Speaker 1: the interesting thing from all of this, from all of 430 00:27:54,240 --> 00:27:59,000 Speaker 1: this is that the original textbooks that I have in 431 00:27:59,160 --> 00:28:03,160 Speaker 1: my office and what we studied was if you want 432 00:28:03,440 --> 00:28:05,520 Speaker 1: to build muscle, you've gotta stop at like twelve to 433 00:28:05,560 --> 00:28:08,680 Speaker 1: fifteen repetitions, that once you go above fifteen you are 434 00:28:08,720 --> 00:28:13,199 Speaker 1: only working the muscular endurance capabilities or primarily working the 435 00:28:13,320 --> 00:28:17,480 Speaker 1: muscular endurance capabilities of the muscle fibers. Not true, Not true. 436 00:28:17,680 --> 00:28:21,439 Speaker 1: That's the new finding. And how does this work? We 437 00:28:21,560 --> 00:28:26,000 Speaker 1: talked about overloading your muscle, And let me read you 438 00:28:26,119 --> 00:28:30,240 Speaker 1: the final summation of this study and it will clarify. 439 00:28:30,440 --> 00:28:33,560 Speaker 1: These findings indicate that both high load and low load 440 00:28:33,560 --> 00:28:39,320 Speaker 1: training to failure can elicit significant increases in muscle hypertrophee 441 00:28:39,560 --> 00:28:43,560 Speaker 1: among well trained young men However, high low training is 442 00:28:43,560 --> 00:28:47,960 Speaker 1: superior for maximizing strength. What I just said, okay, But 443 00:28:48,040 --> 00:28:51,640 Speaker 1: at the end of the day, it comes down to failure. 444 00:28:52,560 --> 00:28:57,480 Speaker 1: Failure is good. Failure works. It's like greed is good, 445 00:28:57,840 --> 00:29:01,800 Speaker 1: Gordon geck O. Greed works. So as long as you 446 00:29:02,120 --> 00:29:06,000 Speaker 1: are fatiguing the muscle, and I'm gonna throw in, we're 447 00:29:06,000 --> 00:29:11,520 Speaker 1: talking technical failure and muscular failure. So you quit twenty 448 00:29:11,600 --> 00:29:14,120 Speaker 1: five to thirty five repetition, let's say, for this study, 449 00:29:14,640 --> 00:29:18,360 Speaker 1: once your form goes, you're done. But that's failure, so 450 00:29:18,440 --> 00:29:21,000 Speaker 1: technical failure. In other words, you're not gonna do a 451 00:29:21,000 --> 00:29:24,040 Speaker 1: bunch of final repetitions that are poor form where you're 452 00:29:24,040 --> 00:29:28,040 Speaker 1: gonna get hurt. But what this study shows, and a 453 00:29:28,080 --> 00:29:31,440 Speaker 1: couple other ones that he did as well, is that 454 00:29:31,520 --> 00:29:35,320 Speaker 1: you can go higher repetition. So if you have lighter weights, 455 00:29:36,800 --> 00:29:39,400 Speaker 1: you do more repetitions. So this is what I told 456 00:29:39,440 --> 00:29:42,320 Speaker 1: that friend I started the show. He ten pound dumbells, 457 00:29:42,320 --> 00:29:46,040 Speaker 1: probably too light for his bicept curls. Years ago, I say, well, 458 00:29:46,320 --> 00:29:49,280 Speaker 1: you need to have your weights if your goal is 459 00:29:49,320 --> 00:29:52,720 Speaker 1: what to build muscle. But the findings today say no, 460 00:29:54,080 --> 00:29:57,600 Speaker 1: slow the repetitions down, use good form, and you can 461 00:29:57,800 --> 00:30:02,200 Speaker 1: use lighter weights and higher REPETI pissians if your goal 462 00:30:02,320 --> 00:30:06,920 Speaker 1: is to build muscle. And let me read a direct 463 00:30:07,080 --> 00:30:11,320 Speaker 1: quote from Dr Schoenfeld. This was a different interview he did, 464 00:30:11,680 --> 00:30:16,080 Speaker 1: but I love this again. Summary of his findings. Direct 465 00:30:16,160 --> 00:30:19,160 Speaker 1: quote from Dr Brad shown felt the evidence is compelling 466 00:30:19,160 --> 00:30:23,280 Speaker 1: at this point that light loads build muscle as effectively 467 00:30:23,360 --> 00:30:26,600 Speaker 1: as heavy loads. Our group carried out a recent meta 468 00:30:26,640 --> 00:30:30,160 Speaker 1: analysis on this topic and there were virtually zero difference 469 00:30:30,200 --> 00:30:33,440 Speaker 1: between training in a hypertrophy range and that was the 470 00:30:33,480 --> 00:30:37,240 Speaker 1: sixth to fifteen reps versus high reps. And here's the 471 00:30:37,320 --> 00:30:43,720 Speaker 1: kicker provided training was carried out to failure. Thus, the 472 00:30:43,760 --> 00:30:46,880 Speaker 1: new paradigm for hypertrophy training is that growth can be 473 00:30:46,960 --> 00:30:53,000 Speaker 1: achieved across a wide spectrum of REP ranges at least 474 00:30:53,120 --> 00:30:57,040 Speaker 1: up to around forty reps. Unheard of when I first 475 00:30:57,040 --> 00:31:00,080 Speaker 1: started in this business. Not for muscle building. Say the 476 00:31:00,080 --> 00:31:04,440 Speaker 1: weights were too light, but not if you're training to failure. 477 00:31:05,320 --> 00:31:07,960 Speaker 1: That was his quote. Let me read the last line 478 00:31:07,960 --> 00:31:10,960 Speaker 1: one more time. Actually, the new paradigm for high percha 479 00:31:10,960 --> 00:31:13,120 Speaker 1: fee training is that growth can be achieved across a 480 00:31:13,120 --> 00:31:15,920 Speaker 1: wide spectrum of REP ranges at least up to around 481 00:31:15,920 --> 00:31:19,959 Speaker 1: forty reps per set, provided training was carried out to failure. 482 00:31:21,520 --> 00:31:24,640 Speaker 1: So you can overload your muscle at higher repetitions. And 483 00:31:24,760 --> 00:31:28,040 Speaker 1: here's what's really interesting to me kind of end on this. 484 00:31:29,600 --> 00:31:32,720 Speaker 1: How often do we talk about the bulk myth? Right? 485 00:31:33,400 --> 00:31:39,720 Speaker 1: Women worried, especially women obviously about getting too bulky, and 486 00:31:39,760 --> 00:31:45,520 Speaker 1: so they lift later. Way it's higher repetitions. Oh, science 487 00:31:45,560 --> 00:31:50,760 Speaker 1: shows it doesn't matter if you're actually fatiguing your muscle. 488 00:31:51,520 --> 00:31:53,960 Speaker 1: You can build muscle, and you're gonna get the strength 489 00:31:54,000 --> 00:31:55,040 Speaker 1: with it. By the way, I have to throw that 490 00:31:55,160 --> 00:31:57,880 Speaker 1: in there. You're gonna get strong. You're gonna get stronger 491 00:31:57,960 --> 00:32:01,560 Speaker 1: just by virtue of lifting that moderate weight over and 492 00:32:01,600 --> 00:32:06,600 Speaker 1: over again to failure. But isn't that interesting? And what 493 00:32:06,720 --> 00:32:11,320 Speaker 1: is it? Show? And Dr Shaun Feld is not talking 494 00:32:11,320 --> 00:32:14,240 Speaker 1: about this at least that I've seen, And this is 495 00:32:14,280 --> 00:32:17,560 Speaker 1: gonna be a great talking point going forward and getting 496 00:32:17,600 --> 00:32:19,040 Speaker 1: rid of that bulk myths. So, in other words, your 497 00:32:19,080 --> 00:32:23,680 Speaker 1: genetics play a huge role. You're not gonna build that 498 00:32:23,880 --> 00:32:29,040 Speaker 1: muscle unless you have the genetic potential for it and 499 00:32:29,200 --> 00:32:34,040 Speaker 1: unless you work to failure. But you can so. In 500 00:32:34,040 --> 00:32:38,160 Speaker 1: other words, the huge takeaway from all of this is 501 00:32:38,200 --> 00:32:41,600 Speaker 1: what I talk about in so many podcasts. If you 502 00:32:41,640 --> 00:32:45,720 Speaker 1: are limited with your dumbbell selection, I gave you the safe, 503 00:32:45,800 --> 00:32:50,400 Speaker 1: effective way to use it, to use them. But when 504 00:32:50,440 --> 00:32:53,240 Speaker 1: you have access to white and heavy, mix it up, 505 00:32:54,000 --> 00:32:58,600 Speaker 1: mix it up, mix it up, mix it up. Higher repetitions, 506 00:32:58,760 --> 00:33:04,239 Speaker 1: lower weights, lower repetitions, heavier weights. That is how you 507 00:33:04,280 --> 00:33:11,440 Speaker 1: will get ridiculously balanced and healthy and strong and injury free. 508 00:33:11,840 --> 00:33:14,160 Speaker 1: It also shows there is no one way, there's no 509 00:33:14,320 --> 00:33:17,000 Speaker 1: perfect way. And you know what is one of the 510 00:33:17,040 --> 00:33:22,880 Speaker 1: greatest themes when you read people like Dr Schonfeld's questions 511 00:33:22,880 --> 00:33:26,280 Speaker 1: and answers and he says it depends. How many times 512 00:33:26,320 --> 00:33:28,720 Speaker 1: do I say it depends because when you study this 513 00:33:28,800 --> 00:33:31,840 Speaker 1: stuff depends on so many different factors. But you want 514 00:33:31,880 --> 00:33:34,720 Speaker 1: to be as healthy and as strong as possible. Stop 515 00:33:34,760 --> 00:33:39,760 Speaker 1: worrying about bulk. Worry about being healthy and strong and balanced. 516 00:33:40,840 --> 00:33:43,360 Speaker 1: And if you only have a couple of sets of dumbbells, 517 00:33:43,560 --> 00:33:46,320 Speaker 1: now you know you can get a great work out. 518 00:33:46,320 --> 00:33:51,280 Speaker 1: In gott to choose your exercises carefully, do them with 519 00:33:51,760 --> 00:33:56,880 Speaker 1: good form. But there's so many options, so many options. 520 00:33:57,200 --> 00:34:01,320 Speaker 1: All right, kind of a cool topic. You know, I 521 00:34:01,520 --> 00:34:07,040 Speaker 1: love when and it's rare, well Yeah, it's rare when 522 00:34:07,040 --> 00:34:13,399 Speaker 1: there's such a definitive new finding that again, you want 523 00:34:13,400 --> 00:34:16,560 Speaker 1: to build some muscle, yes, as long as you're going 524 00:34:16,600 --> 00:34:19,719 Speaker 1: to fail, you can get up to forty repetitions. Now 525 00:34:19,880 --> 00:34:23,320 Speaker 1: let me just finish by saying that's my numbering boring 526 00:34:23,400 --> 00:34:26,240 Speaker 1: to me. So in other words, if I have the option, 527 00:34:26,320 --> 00:34:31,000 Speaker 1: I'd rather not do forty reps, but I'm gonna mix 528 00:34:31,040 --> 00:34:33,760 Speaker 1: it up sometimes. And if you don't have the option, 529 00:34:33,880 --> 00:34:37,480 Speaker 1: well then you know. Now you know the science. But 530 00:34:39,040 --> 00:34:41,640 Speaker 1: if you do forty reps of a three pound dumbbell 531 00:34:41,719 --> 00:34:46,080 Speaker 1: and your goal is muscle hypertrophy and you're not at 532 00:34:46,160 --> 00:34:52,000 Speaker 1: failure at forty, which many people won't be, then you're 533 00:34:52,040 --> 00:34:54,799 Speaker 1: not going to truly build that lean muscle, that valuable, 534 00:34:54,880 --> 00:35:03,080 Speaker 1: metabolically active, calorie burning lean muscle. So, as I said, failure, 535 00:35:03,800 --> 00:35:08,480 Speaker 1: when your goal is strength and building muscle, failure is good. 536 00:35:10,120 --> 00:35:12,480 Speaker 1: Thank you for listening. If you have not yet rated 537 00:35:12,520 --> 00:35:16,080 Speaker 1: the show, shame on you. Rate the show and subscribe 538 00:35:16,120 --> 00:35:18,879 Speaker 1: to the podcast, tell your friends, share it, and I love, 539 00:35:18,960 --> 00:35:21,600 Speaker 1: love love when you reach out. Hey, this whole show 540 00:35:21,640 --> 00:35:25,120 Speaker 1: came out of that one question. And I throw normally 541 00:35:25,200 --> 00:35:29,080 Speaker 1: these questions into listener mail bag episodes. Reach out tom 542 00:35:29,239 --> 00:35:31,640 Speaker 1: h Fit is my Instagram as well as Twitter accounts 543 00:35:31,719 --> 00:35:34,799 Speaker 1: tom h Fit. You know to Fitness Disrupted dot com 544 00:35:34,800 --> 00:35:38,959 Speaker 1: as well. Reach out through there and again. I love 545 00:35:39,040 --> 00:35:44,000 Speaker 1: bringing you the latest, soundest exercise science. I'm going to 546 00:35:44,080 --> 00:35:47,239 Speaker 1: continue to do that the best guests like Dr Schoenfeld 547 00:35:47,320 --> 00:35:52,000 Speaker 1: with the best information so you can what live your 548 00:35:52,200 --> 00:35:56,440 Speaker 1: best life. I am Tom Holland. This is Fitness Disrupted. 549 00:35:56,920 --> 00:36:04,480 Speaker 1: Believe in yourself. Yeah. Fitness Disrupted is a production of 550 00:36:04,520 --> 00:36:08,160 Speaker 1: I Heart Radio. For more podcasts from my heart Radio, 551 00:36:08,320 --> 00:36:11,760 Speaker 1: visit the i heart Radio app, Apple Podcasts, or wherever 552 00:36:11,840 --> 00:36:13,360 Speaker 1: you listen to your favorite shows.