you know one of the best things that
Jeff taught me since I've been working
for him has been it's not just the
exercises that you choose but it's how
you do them what are you doing
alright so remember when you told me
that it's not just doing the exercise
it's about how you do them you know
going from point A to point B yeah whoa
dude you were a hundred sound right
take for example take the robot curl
it's a good exercise it works your
biceps all right but the problem is if I
do like this I don't feel anything
literally nothing however when I become
the robot ready by sess forearms biceps
and forearms dude it's incredible you
got to be the robot to feel the robot
curl
someone's got to turn you off man could
I take these Thanks system failure you
know I just wish you try it without
noise yeah with noise without noise
yeah with noise
what's up guys jeff cavaliere
athleanx.com today I want to try to help
you to determine how you should be
performing your reps on whatever
exercise you're performing because it's
a big question there's a lot of
different ways we could actually lift a
weight right we could just get it from A
to Z we can really try to get it from A
to Z focusing on a lot of details we can
push it fast we could push it slow the
rep speed matters all this stuff guys we
know we need to focus on it but what's
the right answer so I have to answer
that by first asking you a question that
question is what are you training for
you see because if you're training for
strength or for hypertrophy the answer
could be different if you're training
for strength guys there's one thing that
you should always be seeking the first
thing you should be seeking is
efficiency and what I mean by that is
you want to try let's say you're doing a
bench press we realize that the bench
press is going to recruit our chest our
shoulders our triceps we're not trying
to isolate on a bench press if we're
trying to improve strength we're trying
to get those muscles to perform the work
together I'm not trying to
in this instance say hey get those
shoulders back yes to protect the
shoulder but not for the sake of trying
to get the chest to drive a little bit
and really really really squeeze get
that heart contraction on the chest as
much as you can squeeze your hands
together at the top now it's about
moving the bar and maintaining a proper
bar speed because it matters actually
moving with a velocity so you can
increase your power as well because we
know strength and power go hand-in-hand
so it's not about being specific about
trying to isolate a muscle however if
you're trying to train for hypertrophy
meaning increase the size of a muscle
then you should not be looking for
efficiency but actually in efficiency
how can you actually introduce new ways
to make a rep harder because the more we
can do that the more stress we can
deliver to a muscle and therefore help
it to feel more overload and adapt and
responds by growing bigger so we have to
look at a few different scenarios I'm
gonna actually use a lat pulldown here
and we're gonna take a few examples here
guys where we actually let's say you
know train to a certain rep range for
failure now we already know that train
to failure is not always essential
especially depending upon the volume of
your training but to make this this
example very easy to understand we're
gonna say train to failure the first
example here would be lets say i'm using
a rep range of us you write it down here
let's say I'm training with my 10
Mack's on a lap pull down here and I'm
gonna fail at ten but in this one here
I'm actually taking a similar approach
to I was when I was training for
strength and that is I'm just worried
about going from A to Z moving the bar
from A to Z here right that's the first
scenario the second scenario is I
actually used a little bit of a lighter
weight not much but let's say 12 maybe
1213 rep max and I'm training to 10 rep
max failure right
10 rep failure so in these two scenarios
and this one here I'm really trying to
be focused on increasing tension in a
specific area of that lift so if I'm
trying to grow my laps from an underhand
lat pulldown
I'm really trying to squeeze so let's
take a look at what these look like if
I'm doing let's say the first example
here and I go to pull down I realize I
have the biceps as my friends here I
realize that I have my upper back as my
friend I realize that I have my lats as
a friend I realize that what I'm trying
to do is get this bar down to my chest
as efficiently as I can with multiple
muscles participating okay that's
scenario one and what happens is when I
get to about rep number ten can't get it
anymore because I basically received the
overall movement not necessarily one
specific muscle that participates in
that movement that's scenario one
scenario number two is this one here
where now I'm like all right I got to
lighten this up a little bit because
what I'm gonna do is I'm gonna focus on
making this much more of an inefficient
movement for my lats specifically so I
don't want an overt activation and
contribution for my forearms trying to
cheat this I don't want my biceps
pulling too much here I want to get my
elbows down into my size and duct it
hard and back into extension so I can
actually Mack tably activate maximally
activate the lats so it looks more like
this I come down please and hang out
there for a second I come up a little
bit slower for the eccentric I'm down
squeeze and come up
squeeze and come up please come up and I
come up right so and let's say had a
last breath I fail at 10 now that is a
weight that I could actually normally
handle if I didn't do all those extra
things for a few more reps 12 to 13 in
particular but I stopped at 10 because I
couldn't do anymore those extra
intensifying techniques leveled me out
okay so now what's that do well if we
look at the graph here if this is
intensity right and this is my reps from
1 to 6 to 10 or 1 to 5 to 10 let's say
halfway if we start on this graph with
those two types of training what do we
have well we know that the first one the
true 10 rep the 10 done for 10 and not
worrying about the journey so much
that's going to be an intensity level
let's say of here okay
now the one that was at a 12 to 13 rep
max where would that fall on this
intensity curve in terms of the rep oh
Jessie
chiming in it's good good to know that
you don't disappear in the intros so now
below it he's right because it's a
lighter weight the intensity driven by
that represented lighter however you
know I hope that I could take this and
depending upon how I performed that rep
in the journey that I did take to get to
a tizzy I could take this way the hell
down below this if you need to see an
example on that all you got to do is
look at the following example here if I
have some weight on here just because
it's a heavier weight doesn't mean that
when I get in here and I start doing
this which you see a lot of guys do that
does absolutely nothing that's [ __ ]
when it comes to developing and trying
to create her perch me in the last that
is just a waste of time in effort so I
just took this which was a heavier
and I dropped it all the way down here
all right so we're not talking about
that we're talking about this example
here however do you realize that I could
take that weight that I had that was a
slightly lower weight and I can bring
that intensity level right up from rep 1
up here or even higher because of how
much intensity and focus I put into the
X into the initial rep and then what
winds up happening is their journey
throughout the set so as this one goes
this is a high intensity rep this is a
high intensity rep this is a high
intensity rep this is a high intensity
bro I also have this mounting intensity
here just because of the overall fatigue
so it's climbing its climbing his
climbing is climbing climbing I get 210
and I'm done this one down here this is
pretty easy in terms of the intensity
level because I'm not applying any of
those extra techniques so you guys have
felt that yourself you go through rep 1
2 3 4 5 6 it feels like the only ones
that are harder the last couple that's
what I'm talking about here there here
there here there here there here all we
start to get towards the end now it kind
of shoots up and it might even end a
little bit more intensely because it was
a heavier weight that we used but look
at the difference in the quality of that
set this is where I tell people all the
time you seek inefficiency when you're
trying to get hypertrophy and you're
always gonna wind up in a better place
because all this accrued additional
intensity underneath this graph is what
creates that stimulus for growth and
overload that's much more significant
that what we could do here now a couple
more points this is all meaningful guys
I'm telling you if I take this concept I
go I knew it all I need to do is go
really light and get that tension time
under tension is everything time work
guys I preach time run attention a lot
but it's not always a blanket statement
of time under tension because I could
come here and go uh squeezes harder they
want squeeze squeeze squeeze squeeze
squeeze squeeze
I'll squeeze squeeze squeeze and that
slow eccentric slow slow slow slow slow
slow slow you know all this super slow
motion that's not doing anything either
guys the threshold for a stiffer
intensity was too low this weight was
not enough to create to cross that
threshold to even make it productive
unless you were training for metabolic
Oh
a lot of guys are not necessarily
prepared to train metabolically because
the thing with metabolic training is you
you do take a lightweight to failure but
you better be prepared to take it to a
level of intensity you haven't trained
for it within a long time to make
metabolic training effective it starts
when if you get the rep this set starts
when you start to burn not when you burn
it's over when you start to burn that's
when your set starts and you go through
that bernie resist it more and more and
more and take some mental toughness now
a lot of guys don't apply there
therefore making it ineffective so then
you could say well if that's the case do
i discredit this attempt this approach
and my answer to that also is no you
don't discredit that approach why
because this is still about there's
still a huge value to this guys despite
the fact that this is great at creating
hypertrophy this is also great at a lot
other things number one it's actually
great strength training too just like it
was on the on the example in the bench
press in the beginning if I get stronger
on this if I become good at efficiently
moving this bar even on a lap pull down
to the point where I can keep increasing
this pin from workout to workout to
workout to workout am I not getting
stronger on this lift all strength
doesn't have to happen in a 2 to 3 to 5
rep range that's a myth you can get
stronger in any rep range and what's
great about that is as that top-end
strength improves there and this is also
athletic because I am moving multiple
muscles getting muscles to contribute
together to move this bar it's not about
isolating to create inefficient overload
on the lats this is a more efficient
athletic lifting pattern but as this
top-end strength improves guess what
happens to this little green mark
because it starts down here well this
would go up my overall strength of the
golf I might start at a higher level
there but the green also starts at a
higher level so then when the green
jumps up it jumps up to a higher
intensity level there so bringing up our
top-end strength is also going to bring
up that that adjusted strength that we
had on that second example so guys all
of this matters when you go to train you
have to understand how you're training
you have to understand the goals of your
training and more importantly understand
why you're there in the first place it's
not about moving from point A to point B
or point A to point C however do it
time's it's about the journey in between
depending upon what it is you're
training for there's a reason why we
follow different rep ranges and when we
program them we program them as specific
places to elicit specific responses and
we do that in all of our programs
depending upon the goal that you're
trying to achieve right now they're all
over at athleanx.com in the meantime
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[Music]
you