What's up Champ! I'm Vince Del Monte of GeneExpressionTraining.com
In this video we are going to expose the three worst muscle building mistakes.
Alright. These things are robbing you of your gains. They're limiting your muscle
growth and if you don't stop doing them you are going to end up either hurt or
with a very very severe injury, sometimes maybe even death in extreme extreme
situations. Alright. So pay attention.
Alright, so a quick review of our last video. We talked about how five pounds is
never five pounds if there's an acceleration component to the way you
lift. So in our last video we reviewed the formula for force. Mass times
acceleration and we looked at the impact of our lifting speed. What happens when
we lift fast? What happens when we lift slow?
What's better? What are the pros and cons? So let's quickly review that this is a
five pound dumbbell. As you can see if it's measured here on our fish-scale
however when I add acceleration, can you see how five pounds no longer weighs five
pounds? Can you see how we're actually going through a state of weightlessness?
The five is actually going all the way up to zero. So there's a point in this
movement where the weight weighs nothing. Alright.
Can that impact our muscle growth? Alright. Let's look what happens when we're
going through the negative with acceleration. You see how that needle is
now going this way? It's getting the force is increasing because the
acceleration is increasing. Look. The faster I move that, the more force we're
putting into joint systems. It starts explaining why so many guys get hurt in
the gym right. So let's now look at this video in context to fixing these
mistakes that don't have any application to building a better and more muscular body.
Mistake number one is what I call blasting through the concentric.
Alright. As you can see here on my leg extension exercise, I'm blasting through
the concentric. I'm taking the weight that's on the rack here and I'm turning
it almost into nothing. Alright. So I'm missing out on almost half of the rep.
I'm coming in a gym spending an hour and I'm wasting half of the workout.
Does that make any sense whatsoever? No. You're wasting half of the workout in this
state of weightlessness when you blast through the concentric. Here on the
seated row I'm going to do the same thing. I'm blasting through the
concentric. Alright. I am eliminating the tension I could potentially put into
my muscles with this acceleration. Alright so again, I'm wasting half my
workout if this ismy lifting technique. We'll do one more demonstration
here. Look at me doing these tricep press downs. See how I'm blasting through the
concentric here. Again I'm taking a weight that we have loaded that we think
we're putting into the muscle and I'm putting it into a state of
weightlessness.Alright. My muscles aren't actually working. Is this good if
I'm a bodybuilder? is this good if I want to build new muscle tissue? Is this good
if I want to shape my body make it rounder more aesthetic? No. We're going
to the gym and we're only spending a fraction of the time putting our muscles
under tension. So mistake number one is blasting through the concentric.
As one of my mentors, Tom Purvis refers to rocket launching the weight. Alright. So
you guys got to stop blasting through the concentric and you got to stop
rocket launching through the concentric. Mistake number two is when we crash into
extreme ends of the range. Alright so here on the leg extension I'm crashing
into the extreme ends of the range which is where we create problems. Alright.
Speed is only a problem if we're not controlling it so we have two joint
systems. We have our upper leg and our lower leg bones crashing into each other.
Crashing into each other. Let's look at a pull-up. If we're dropping in the bottom
position, we've got again got scalpula and humerus crashing into each other.
Crashing into each other. And again, depending on your flexibility, your
control, you're lifting history, this is going to impact each person differently.
Right. So the second mistake is crashing into extreme end points. Alright.
If we're going into these end points with control, our bones aren't crashing into
each other. They're not smashing into each other. We're not breaking down the
high lean cartridge protecting us. Alright. Once that stuff is smashed up
and gone, you can't replace that guys. It's gone. Alright. You can't get a
replacement. It's like it's too late. You've already caused too much harm.
There's no going back. The damage is done. So when you're crashing into these end
points with acceleration, it's like crashing two cars into each
other. If two cars bumped into each other, not too much damage to the car. But we
get two cars flying into each other at a high speed, people get killed.
The final mistake and this is the mistake so many of us including myself
have so much opportunity to improve with, and it's called wasting the end.
Alright. Waste in the end can occur in both extremes of the movement. So when
we're going into the lengthened position here and when we're going into the
shortened position. Alright. So what happens is we accelerate so quickly into these
end points that we catch the weight, the tension, for maybe a split second and
again that's good we're catching a bit of tension, but then we're just coming
right out of it and we're not controlling the amount of fatigue we can
put into the muscle. We're not magnifying the amount of
muscle damage we can put into the muscle. So when you're doing a dumbbell shoulder
press, don't lose the tension at the bottom. Alright. When you bring it back
to the top don't lose the tension at the top. Don't waste the end. The end is where
you have the most risk of injury and it's also the greatest opportunity for
growth. It's very hard to hurt yourself in the mid-range of a movement. Alright.
But if we just stay there, then we limit our muscle growth because we're not
activating as many muscle fibers as there are available. So if we don't if we
waste the ends, again it just goes back to going to the gym and wasting our time.
You may spend 50 minutes in the gym but if your wasting the ends, and you're
blasting through the concentric and then you're thrashing joints into each other,
you're probably only putting your muscles under a small amount of actual
effort which is why guys go to the gym for years and they don't look any
different. So again, we need to maximize every single inch of the movement. We
don't want to waste the ends. At the start of this video I said this stuff might
kill you and why can it kill you? What is it? What are you talking about Vince?
Let me explain. This is not for controversy. When you lift without control, you shut
down muscle tissue. Alright. You create what's called
muscle dysfunctions. A muscle will stop contracting properly. Alright, and when
your muscles stop contracting properly, your body doesn't move properly alright.
And that's how you start to age. Alright. If your muscles are all turned on and
they can move bones properly, you're not going to age as fast. Alright. The reason
people age is because they lose ability to move. Alright. If you look at people
that are moving well in their 60's, 70's, 80's, they look healthy. They look fit. And
that's the key guys and that's why I said this these mistakes can in fact
kill you early. Alright. They won't just kill you on
the spot, but it's like rust on a car. You don't see it occurring until it's too late.
You're like crap. When did that rust occur? Well, it's how you were lifting all through
your 20s. It's how you were lifting through your teens. It's how you were lifting in
your early 30s. Until you're like oh crap I can't lift like that anymore.
Yeah, because you destroyed all the hyaline cartilage. Your body's not moving
properly anymore. It's compensating so much it can't find
any new stuff to borrow to get through your workouts and now you're a mess and
that's why I shot this video for you guys. There's a smarter way to build
muscle. It's called baby weights. Alright. I created an entire course built around
building muscle with baby weights. Not literally. Everyone thinks I mean
literally. But with lighter weights that you can
control. Alright. This course can be checked out through the link on the
screen or the first link in the description box below. It's 5 hours of
exercise execution coaching showing you how to not blast through, how not to waste
the end, how not to crash joints into each other giving you cues to help you
put tension into your muscles alright, so that your muscles are working the
weights and the weights aren't working your muscles. You like that. That's a good
one right. Your muscles work the weights and the weights don't work your muscles.
Again this is all an application to building muscle tissue. If you're trying
to get stronger, if you're trying to be an athlete, you can ignore all this
advice and go train like those guys do because those are separate goals. So
that's it guys. I hope you guys found that video helpful. Share it with a friend
who'se causing more harm to himself than good when he goes to the gym. Let's teach
everybody how you can build a great body without banging up your body alright.
Share this video. Thumbs up. Let me know what videos do you want me to cover in
upcoming ones and if you want to start breaking apart different exercises,
different body parts in terms of exercise execution, that's something I'd
like to start digging into alright. I've got all this already in Mass Mechanics,
but I know some of you guys might want to see some of this stuff so just let me
know and we can start picking apart certain exercises alright. But don't wait
for me to take 2 to 3 years to get this all on the channel. You can buy
Mass Mechanics right now and you can start making faster games within a few
workouts if you're ready to invest in yourself. It's only a few bucks would be
the best investment you've ever made alright. Thanks for watching.
I'll see you guys next time.
[Applause]