JEFF: Honestly, Jessie has been making some really good gains.
But he's kind of taking this intensity thing just a little too far.
JESSIE: Shit!
Dammit!
F***! F***! F*******!
Ahhhh!
JEFF: It's honestly starting to freak me out.
What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
I am good.
I am safely, at least five or six feet away from Jessie.
He's behind the camera, safely.
But what he did there – I hope you would never have seen that anyway – but you've
seen degrees of that and I want to address that today.
Screaming in the gym, and whether or not it has any value at all as we continue our popular
Bro-Science True or False Mythbusters series here.
That is: is there any value to that?
Is it complete BS?
I know it's annoying.
I know you've seen people do it.
You probably can't stand them, but I'm going to tell you right now there's value to it.
Now, before you have to feel like you're going to have to want to run around and look like
a complete jackass in the gym; you don’t.
But here's the benefits of it.
Firstly, the first thing that actually does is activates the autonomic nervous system.
The fight-or-flight system.
So if you were running from a dinosaur – programmed into our DNA from long ago – you wouldn't
necessarily be running like this.
"Oh, there's a T-Rex behind me.
I'm just going to run like this."
No.
You'd be booking your ass as fast as you could in that direction to get away from him.
Complete muscle actions.
Complete, total force realization.
Being able to execute as hard and as fast as you possibly can.
The same thing is kicking in here in this autonomic nervous system allowing you to express
more force because guess what?
Studies will back up that there is an increase, 10% minimum increase, in force production
by screaming when you're lifting.
So there's something valid here.
Secondly, what's also happening is you're able to realize the expression of force.
You're not putting the restraints on your ability to do that.
Here's an example: if I had a medicine ball and you told me to accelerate in that direction
like that and rotate, I wouldn't get the same effect if I held onto the ball as I would
if I let it go.
Because in reality, when I'm taking the ball through and holding onto it, even though I'm
accelerating here I'm starting to decelerate as soon as I cross midline here.
Slow it down.
Slow it down so that my arms don't fly off my body.
But if I can take it and let it go, I can let the ball go, accelerate through the middle
here, which is actually very helpful in things like golf and other sports where you hit like
baseball where you have to generate force.
So we're able to do that.
By screaming we're giving ourselves a way to get the weight through the sticking point.
Thirdly, and probably the most important, is what's actually happening to your core
when you do this.
So take a quick test here with me, all right?
Take your hand, put it right here, and now go ahead and make your noise.
If you want to make Jessie's noise you can, but hopefully nobody's around you.
You're going to go "Ah!"
like that.
"Ah!"
like that.
Every time I'm bracing down with my abs.
I'm bracing down in my core.
We've talked about a lot of times, in other videos, the importance of plugging the energy
leaks when you lift.
We have all sorts of dissipation of force, whether we're starting from the ground up,
or from the top down.
If we let our core stay loose we dissipate and lost that energy.
But if you keep it tight, you actually maintain that and you pass it up and down the kinetic
chain a lot more efficiently.
So that, to me, is probably the biggest benefit of all.
Then there's this last component that talks about the 'overall impact' of just psyching
yourself up to do what you're about to do.
Hearing yourself scream, or hearing yourself really exert some force is what's encouraging
you to become motivated.
Whatever it is, the bottom line is it's impacting your performance and it's helping you to lift
more.
Here's the good news: before you think I would ever tell you to all run out to Planet Fitness
– or somewhere else, God forbid – and start making noises like that; you don’t
have to.
It's not really about the vocal as it is about the expulsion of air.
So yes, there is an expulsion of air when you go "AH!" and do that, but that's not what's
actually necessary.
You even see it when tennis players are serving.
If someone had their back to you, you wouldn't know if you were watching the U.S. Open, or
porn because you just can't really tell.
They're screaming, but it's beneficial.
What you need to do is just expel the air.
So you can … like that.
You can breathe out as you curl up.
That's all that's necessary.
You don't need to do it on rep 1, 2, 3, 4, 5.
You do it when it matters.
You do it on the last few reps on whatever rep range you're working in.
Where it's your most challenging.
You don’t need to do it on every, single rep.
But work on quieting down the noises, but work on amplifying that expulsion of air,
and I promise you, you're going to see more benefits from it.
So as far as the Bro-Science and whether or not there's any value to it: yeah, there is.
There definitely is.
It's going to help your workouts.
Just tone it down a little bit.
God forbid, for the sake of everybody else that has to train around you.
All right, guys.
If you've found this video helpful make sure you leave your comments and thumbs up below.
If you like the Bro-Science series and you want me to continue covering – we have lots
of them.
There's a lot more tips to go through.
Let me know and I'll do that for you.
And if you've heard any good ones that you're not really still sure about make sure you
leave those in the comments and I'll do that, too.
If you're looking for a training program that puts the science back in strength, tells it
to you like it is, no bullshit, whatever that answer may be; that's over at ATHLEANX.com
in our ATHLEANX training system.
All right, guys.
We'll be back here again soon.
See you.