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Coaches confuse advice for beginners vs advice for advanced lifters Many coaches will tell you that you need to pull the slack out of the bar Not true. If you’re strong enough you can be aggressive and actually create more force this way Most people aren’t strong enough to do this, that doesn’t mean pulling the slack is the only way to deadlift This is why I like Power Rows, and it’s why I’m so aggressive on my DB rows, and deadstop rows You can train your body to perform this way, which has a much higher strength ceiling IMO Calvin.Maloney on IG

Coaches confuse advice for beginners vs advice for advanced lifters Many coaches will tell you that you need to pull the slack out of the bar Not true. If you’re strong enough you can be aggressive and actually create more force this way Most people aren’t strong enough to do this, that doesn’t mean pulling the slack is the only way to deadlift This is why I like Power Rows, and it’s why I’m so aggressive on my DB rows, and deadstop rows You can train your body to perform this way, which has a much higher strength ceiling IMO Calvin.Maloney on IG

62,607 просмотров

My family has a pull up contest every Thanksgiving My entry for this year is 11 reps at 275 pounds body weight Submit your entry if you’d like to compete. Currently 19 is the lead

My family has a pull up contest every Thanksgiving My entry for this year is 11 reps at 275 pounds body weight Submit your entry if you’d like to compete. Currently 19 is the lead

565,239 просмотров

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

397,131 просмотров

Words and thoughts matter Example, don’t try to pull your body up Instead, have the mindset of pulling the entire apparatus through the floor 🤝

Words and thoughts matter Example, don’t try to pull your body up Instead, have the mindset of pulling the entire apparatus through the floor 🤝

356,091 просмотров

Jac Caglianone looking massive He’s the top prospect in the KC Royals organization and ranked 10 overall in the MLB Lift the weights

Jac Caglianone looking massive He’s the top prospect in the KC Royals organization and ranked 10 overall in the MLB Lift the weights

522,465 просмотров

I don’t care what sport you play You should be using the Single Arm DB Bench in your training….every week After you build experience, add a band Read more below 👇🏼👇🏼👇🏼

I don’t care what sport you play You should be using the Single Arm DB Bench in your training….every week After you build experience, add a band Read more below 👇🏼👇🏼👇🏼

148,273 просмотров

Casual reminder to use trap bar for a row variation And use the low handles

Casual reminder to use trap bar for a row variation And use the low handles

62,248 просмотров

Warm up with max weight Powerlifters often warm up to a weight that is heavier than their first attempt. Baseball players swing a weighted bat on deck. Switch back to the normal weight how does that bat feel? Full write up below 👇🏼

Warm up with max weight Powerlifters often warm up to a weight that is heavier than their first attempt. Baseball players swing a weighted bat on deck. Switch back to the normal weight how does that bat feel? Full write up below 👇🏼

72,089 просмотров

Everyone agrees you are stronger in eccentrics Then why aren’t more people using aggressive speed eccentrics?? Speed increases forces, slow minimizes them Does everyone have it backwards or do I?

Everyone agrees you are stronger in eccentrics Then why aren’t more people using aggressive speed eccentrics?? Speed increases forces, slow minimizes them Does everyone have it backwards or do I?

275,524 просмотров

Overhead Bench Press Don’t sleep on it

Overhead Bench Press Don’t sleep on it

104,363 просмотров

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

52,398 просмотров

Everyone talks about adding 5 pounds each week Linear progression is delaying progress Progress in not linear, it’s non linear Here’s my preference and how to use it yourself 👇🏼

Everyone talks about adding 5 pounds each week Linear progression is delaying progress Progress in not linear, it’s non linear Here’s my preference and how to use it yourself 👇🏼

82,963 просмотров

The Summer Sale is almost over, grab your PDF program at 50% discount before it’s gone Link below to shop 👇🏼 My PDFs are highly detailed programs that can easily be printed and binded. Great for anyone looking to track their progress, take notes all while following a well structured program to achieve your goals I truly have programs for everyone ✅ Powerbuilding ✅ Power Lifting ✅ Bodybuilding ✅ Fitness ✅ High School Sports ✅ Youth Sports ✅ Beginner Programs ✅ Educational E Books ✅ Cookbook ✅ Program Builder ✅ Strength Tracker ✅ Performance Testing Click all my buttons, this deal really is too good to miss.

The Summer Sale is almost over, grab your PDF program at 50% discount before it’s gone Link below to shop 👇🏼 My PDFs are highly detailed programs that can easily be printed and binded. Great for anyone looking to track their progress, take notes all while following a well structured program to achieve your goals I truly have programs for everyone ✅ Powerbuilding ✅ Power Lifting ✅ Bodybuilding ✅ Fitness ✅ High School Sports ✅ Youth Sports ✅ Beginner Programs ✅ Educational E Books ✅ Cookbook ✅ Program Builder ✅ Strength Tracker ✅ Performance Testing Click all my buttons, this deal really is too good to miss.

19,512 просмотров

The exercise you’re sleeping on… Trap Bar Row Low handle preferred 🤝

The exercise you’re sleeping on… Trap Bar Row Low handle preferred 🤝

60,074 просмотров

Studies show if you weigh less than 200lbs your chances of getting yeeted go up 400%

Studies show if you weigh less than 200lbs your chances of getting yeeted go up 400%

21,331 просмотров

Not for everyone, but if you’re looking for the extreme for muscle mass… It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down.

Not for everyone, but if you’re looking for the extreme for muscle mass… It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down.

24,721 просмотров

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

Many don’t think about this and maybe many people don’t even realize this… But the barbell matters Example: look how much spin the top bar has vs the bottom bar You don’t want to press with a bar with lots of spin, very unstable and will make the weight harder Now you know

77,995 просмотров

This might be the most impressive lift from anyone I have worked with This is 3x his body weight and he is 15 years old Athlete tagged below

This might be the most impressive lift from anyone I have worked with This is 3x his body weight and he is 15 years old Athlete tagged below

31,978 просмотров

It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down. Want more? Check the link in my bio

It’s too dangerous?? I’ve only heard this from people who’ve not ever even tried the low rep approach, and I’m confident they didn’t try it my way and here is why One of the very first things I noticed when I made the change to low reps sets, I stopped having shoulder impingement. No more elbow tendonitis and other chronic injuries from overuse We can thank Wollf’s Law and Davis’s Law Wolff’s Law states that bone tissue remodels and strengthens itself in response to the mechanical stresses and loads placed upon it. Davis’s Law states that soft tissues (like ligaments, tendons, and fascia) adapt by lengthening or shortening based on the sustained stresses or positions they are held in over time. The fitness industry is full of examples of crab mentality. Crab mentality is the attitude where people in a group try to pull down or sabotage anyone who is trying to improve or escape or problem solve, like crabs in a bucket pulling each other back down. Want more? Check the link in my bio

36,364 просмотров

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The Number 1 Thing That Changed My Physique the Most Switching to barbells and free weights from machines and cables I didn’t always train the way I train now and the way I promote for hypertrophy I was forced to change, and I learned that it was the number 1 thing that would change my physique the most and I’m glad it happened. For me I figured out the how before I learned the why. I spent many years coaching athletes, and teaching coaches these concepts and methods

The Number 1 Thing That Changed My Physique the Most Switching to barbells and free weights from machines and cables I didn’t always train the way I train now and the way I promote for hypertrophy I was forced to change, and I learned that it was the number 1 thing that would change my physique the most and I’m glad it happened. For me I figured out the how before I learned the why. I spent many years coaching athletes, and teaching coaches these concepts and methods

Official Strength Debates

44,234 просмотров • 16 дней назад

I believe in heavy single arm overhead presses as a primary strength exercise A limiting factor is your ability to pick the DB up to max out with it For that reason I created the Swole Press

I believe in heavy single arm overhead presses as a primary strength exercise A limiting factor is your ability to pick the DB up to max out with it For that reason I created the Swole Press

Official Strength Debates

244,596 просмотров • 4 месяцев назад

Has anyone seen anything more impressive?? The back flip at the end too… Da1998beast on IG

Has anyone seen anything more impressive?? The back flip at the end too… Da1998beast on IG

Official Strength Debates

1,647,872 просмотров • 2 лет назад

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

31,723 просмотров • 16 дней назад

3 minutes that might not change your mind, but it will make you question if you’re being told the whole truth A lot of elites are word smiths. They know how to present data and ideas in a way that is technically not wrong which is much different than being right For me it comes down to how can I get the most motor recruitment and the least fatigue. All roads lead to low rep sets 3x8 has some motor recruitment and a lot of fatigue 8x3 has a lot of motor recruitment and minimum fatigue LOW REP SETS!

3 minutes that might not change your mind, but it will make you question if you’re being told the whole truth A lot of elites are word smiths. They know how to present data and ideas in a way that is technically not wrong which is much different than being right For me it comes down to how can I get the most motor recruitment and the least fatigue. All roads lead to low rep sets 3x8 has some motor recruitment and a lot of fatigue 8x3 has a lot of motor recruitment and minimum fatigue LOW REP SETS!

Official Strength Debates

20,866 просмотров • 15 дней назад

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

66,159 просмотров • 1 месяц назад

I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days Still mad about it If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program

I played in the SEC and never heard of a Single arm DB Bench until 3 years after my playing days Still mad about it If you’re an athlete prioritizing strength, size speed as well as mobility and movement I can’t imagine why this wouldn’t be a constant in your program

Official Strength Debates

126,572 просмотров • 5 месяцев назад

Swole Press is an instant favorite Anytime I show someone this they immediately tell me how good it is

Swole Press is an instant favorite Anytime I show someone this they immediately tell me how good it is

Official Strength Debates

377,433 просмотров • 1 год назад

I broke my EZ Curl bar doing heavy low rep sets of upright rows Yes upright rows. People are sleeping on non traditional low rep/strength exercises Was forced to finish on the cables which wasn’t terrible

I broke my EZ Curl bar doing heavy low rep sets of upright rows Yes upright rows. People are sleeping on non traditional low rep/strength exercises Was forced to finish on the cables which wasn’t terrible

Official Strength Debates

148,445 просмотров • 7 месяцев назад

The Swole Press 1️⃣ Each rep starts from a dead stop on the ground 2️⃣ Each rep should move to the should to overhead in one smooth motion Give is a shot your next shoulder day

The Swole Press 1️⃣ Each rep starts from a dead stop on the ground 2️⃣ Each rep should move to the should to overhead in one smooth motion Give is a shot your next shoulder day

Official Strength Debates

123,450 просмотров • 6 месяцев назад

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

People always ask me how I’m so good at pull ups given I’m 280+ pounds. My simple answer is bc I started treating them and training them just like my barbell strength exercises. Here are 3 variations to improve muscle density and strength The key IMO got real density should start at training muscles at end range. There are 3 approaches that I use and that I program for others. First, you’ll see a traditional rep. The important thing is the rep is using full range of motion. The traditional rep allows me to utilize the stretch shortening cycle to improve my elastic strength. Next, you’ll see me using Deadhang Pull Ups. Think of this like a paused rep on bench or squat. You are eliminating the stretch shortening cycle and improving rate of force development WHILE your feet are suspended and the lats are fully loaded and have tension. This is a key distinction from the 3rd approach Power Pull Up. This is the same idea the I use on the Power Row, or some may be more familiar with the Pendlay Row. The difference you will see is I’m standing on a pad. This allows me to pause at the bottom BUT my lats are lengthened but UNLOADED. There’s no weight or tension when I start and initiate my pull up. You’ll even see I remove my fingers completely got each rep Using the all together in an intelligent program that organizes stress and variation appropriately is the key to maxing your pull up potential.

Official Strength Debates

91,696 просмотров • 4 месяцев назад

Believe it or not, there’s a very good possibility you’re views on hypertrophy are very limited and they are being controlled by misleading studies and other people who may not fully understand or offer alternative ideas Most people feel comfortable and confidnet to repeat and regurgitate things that most people already agree with. They know they won’t be challenged and they know the popular opinion is on their side. Unfortunately for me, I strongly disagree with a lot of mainstream thinking on the topic and I like to provide as much logic to my success as possible. My definition of a hypertrophy rep is simple, any rep that is completed with full effort resulting in a bar or dumbbell speed between .75 and .5 m/s. You are simply using enough weight to allow you to use high levels of repeated effort. Multiply this over 18-36 total reps and you will gain a lot of size and muscle mass that lasts

Believe it or not, there’s a very good possibility you’re views on hypertrophy are very limited and they are being controlled by misleading studies and other people who may not fully understand or offer alternative ideas Most people feel comfortable and confidnet to repeat and regurgitate things that most people already agree with. They know they won’t be challenged and they know the popular opinion is on their side. Unfortunately for me, I strongly disagree with a lot of mainstream thinking on the topic and I like to provide as much logic to my success as possible. My definition of a hypertrophy rep is simple, any rep that is completed with full effort resulting in a bar or dumbbell speed between .75 and .5 m/s. You are simply using enough weight to allow you to use high levels of repeated effort. Multiply this over 18-36 total reps and you will gain a lot of size and muscle mass that lasts

Official Strength Debates

15,297 просмотров • 19 дней назад

The key to lifting big weights over and over on a consistent basis is to do it with a calm mind Angry lifting doesn’t last, you’ll crash. Find the middle and stay there If you need to get hype for big lifts you’re creating unnecessary variables.

The key to lifting big weights over and over on a consistent basis is to do it with a calm mind Angry lifting doesn’t last, you’ll crash. Find the middle and stay there If you need to get hype for big lifts you’re creating unnecessary variables.

Official Strength Debates

64,954 просмотров • 3 месяцев назад

I’m sure everyone will tell me I’m wrong but give this video a listen anyways If you want to stand out, observe what everyone else is doing, and literally do the opposite

I’m sure everyone will tell me I’m wrong but give this video a listen anyways If you want to stand out, observe what everyone else is doing, and literally do the opposite

Official Strength Debates

74,628 просмотров • 4 месяцев назад

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

I’ve been obsessed with pull ups for a decade now. I train pull ups just as I do my squat, bench and deadlift. Pull ups are a primary strength exercise I train them with low rep sets using bands, chains, and other unique loading options specifically with an EZ curl bar on the feet I use at least 4-5 alternative grip variations just like I train 4-5 squat, bench and deadlift variations If you want a big back, and arms BTW, make sure you’re training pull ups Be on the lookout for my pull up guide in the very near future

Official Strength Debates

73,361 просмотров • 4 месяцев назад

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

12,191 просмотров • 17 дней назад

Training yields different types of stimulus. Different types come with different costs I often say that Low Rep Hypertrophy Sets yield less fatigue. So in this video I break down why In the case of muscle damage vs neural fatigue, you are able to recover faster from neural fatigue than you are from muscle damage Let me know what you think in the comments

Training yields different types of stimulus. Different types come with different costs I often say that Low Rep Hypertrophy Sets yield less fatigue. So in this video I break down why In the case of muscle damage vs neural fatigue, you are able to recover faster from neural fatigue than you are from muscle damage Let me know what you think in the comments

Official Strength Debates

21,754 просмотров • 1 месяц назад

Allow me to open up the way you view “Secondary Exercises” Or read the written version below 👇🏼👇🏼👇🏼

Allow me to open up the way you view “Secondary Exercises” Or read the written version below 👇🏼👇🏼👇🏼

Official Strength Debates

73,594 просмотров • 5 месяцев назад

If you chase strength and power You will find “technique” If you get obsessed with being strong and moving more weight, you will self organize in your body will find the most efficient ways to create the most force Ironically, people say when you do a dumbbell row it’s not like you’re starting a lawnmower but that’s exactly the cue I use and internalize to create more force. Here is a tip I give people, especially if they are new to heavy dumbbell rowing. 1. The weight needs to come off the ground with your arms straight. You do this with a slight rise and a slight rotation and then you drive the elbow and finish with a closed elbow. This ensures tension through the longest range of motion specifically the tension at end range from the beginning.

If you chase strength and power You will find “technique” If you get obsessed with being strong and moving more weight, you will self organize in your body will find the most efficient ways to create the most force Ironically, people say when you do a dumbbell row it’s not like you’re starting a lawnmower but that’s exactly the cue I use and internalize to create more force. Here is a tip I give people, especially if they are new to heavy dumbbell rowing. 1. The weight needs to come off the ground with your arms straight. You do this with a slight rise and a slight rotation and then you drive the elbow and finish with a closed elbow. This ensures tension through the longest range of motion specifically the tension at end range from the beginning.

Official Strength Debates

49,618 просмотров • 3 месяцев назад