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what's up guys jeff cavaliere
athleanx.com got a little quiz for you
today look at me doing this side delt
race tell me which one is more effective
for building muscle you see I'm doing
one variation where I'm using a light
weight really light weight actually I'm
going really slow on the way up really
focusing on the muscle and then I've got
this version where I've traded in my
perfect form to move some heavy-ass
weight and I'm doing more of a cheat
lateral here you've seen me do both on
this channel matter of fact I've covered
videos on five reasons to lift heavy if
five reasons to lift light and people
sometimes got confused by that but Jeff
you can't do both you need to do both a
matter of fact if you want to experience
max growth you better do both and today
I'm going to tell you exactly why and I
try to simplify it for you you see if
you look at the first variation they're
done with the light dumbbell which I'm
going to demonstrate again here what
we're really trying to do here by using
light dumbbells is overload the
concentric and when I say overload the
concentric I'm talking about the
positive portion of the rep the part
where you're moving the weight up in
what we were trying to do when we do
that is the liver is much focused
tension on the muscle we're trying to
build now remember I said this is about
aesthetic and goals muscle growth we're
not talking about performance I'm gonna
get into that in a second if we're
looking for just aesthetic muscle growth
then what we need to do is focus the
tension on that singular muscle that
we're trying to develop and in order to
do that we need to slow it way down
because momentum is the biggest killer
of the success of this type of training
you see if I come here I get close and I
try to do my side lateral raise and I
lean in and I allow it to just go a
little bit with some momentum with my
torso coming this way or my traps
getting involved to lift it up what
we're doing is we're actually defeating
the purpose of the focus tension right
here on the middle delt
so what I want to do is I want to act
like I'm going to try to sneak my hand
underneath a fence here right not
allowing it to come up as my trap comes
up but actually allow it to kind of stay
down and focus the contraction right
here because this is the middle delt
from here to here so we want to
construct and contract that and I cover
that with that video with Jesse and our
hard gainer
so we come up we try to go really slow
and you'll be surprised at what the
weight is you're going to have to live
to be able to accomplish this even for
maybe six or seven reps get ready to
drop the weight a lot because you're not
going to be able to do this with really
strict form without having to drop that
weight a lot but forget the ego hit you
take because you're doing that the fact
is the results will go way up because
you're delivering the tension where it
needs to be but then we do need to hit
the heavy stuff because if you don't
deliver that the heavy training then
you're not going to be able to overload
you're eccentric because you're heavier
dumbbells and you're heavier exercises
are meant to be a vehicle for
overloading you're eccentric when you're
training and that is the stretch portion
or the lowering of a particularly on
this case this exercise the lowering of
the dumbbell and what we do here is you
want to make sure that we allow the
other muscle group second safely help us
to get into this position concentric ly
to then lower the weight down if you
take it there safely interfere usually
to heavier weight here don't bother
because you're doing more damage than
good in the long run I'm talking about
smart eccentric training it's a
necessary component of a complete
training program so what you do is you
allow now this ability of your torso to
help a little bit and your traps to help
a little bit and you're going to use
maybe even some of the rear delt to help
get that dumbbell up and when you get to
the top now now is where all the action
starts it's can you eccentric ly control
and slow down that dumbbell on the way
down and challenge yourself there to get
stronger in this portion and see as
these fibers get overloaded here where
the real muscle growth lives because
this is where the damage occurs that
allows our body to rebuild itself bigger
and stronger so as I come down here
again what I'm trying to do is get the
eccentric and then even get a little bit
of a stretch here by allowing it to
cross over my body so I come up and I'm
fighting fighting fighting fighting
fighting and I get a little bit of a
stretch I kind of use the momentum to
get it up to the top and I come down but
again I'm doing this all safely with a
weight that I can actually handle but
much heavier than when I was doing it in
Italy and I talked about that third
component as well and that's athletic
training you see because it's not always
about aesthetics if you want to become
big strong and functional then you
better be understanding of how to
incorporate an element of power as well
and that is speed apply to your
strengths so now what we'd probably do
is find that we're going to have a
middle-ground not the light lightweight
and not the heavy heavyweight but a
weight in between that we can execute
our strength and realize the strength we
have but in a much faster way adding
speed to it so being able to concentric
Li explode through the rep and control
it on the way down and that is where
true athleticism lives in training
without all three of these elements is
leaving a hole in your training but the
idea is this you need to do them all
don't let anybody ever tell you that
light training is bad or heavy training
is bad or either one was too good or
what they all necessary guys you need to
do them all the idea is you need to do
know when to do them how to stack them
all together so you're not overdoing one
on the pursuit of another you just need
to know how to kind of put them together
into a into a training plan that makes
sense I've actually put that them all
together all ready for you in athlean-x
I lay it all out for you step by step
they're all important you can't overlook
any of them the athlean-x program is
over at athleanx.com in the meantime if
you found this video helpful if you kind
of finally grasp onto the concept that
you need to be multi-purpose and
multifaceted in your training which I
hope you've already got garnered here by
watching our videos week after week then
make sure you leave a comment and thumbs
up below and also let me know what else
you'd like to me to cover here because
this came as sort of a follow up to the
video I did this past weekend using 30
pound dumbbells and still being able to
get a really intense workout because
we're incorporating new techniques into
the way we train with them alright guys
I'll be back here again soon leave your
comments and thumbs up as I said I'll be
back here in just a couple days see
you
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