Pay very close attention. Look at these two clips, which one of these lifters
is building more muscle and strength on this bench press right now. Do you think
you know? You're about to find out today. What s up guys, Jeff Cavaliere, Athleanx.com.
So how d you do, good news or bad news? Well, listen, there is no such thing as either, because
even if you got it wrong here, I got great news for you. In this video, I'm going to show you
how you can apply exactly what I'm showing you in those clips to get stronger and bigger in the
next 30 days. Because if you understand the answer to the question whether it was right
or wrong, you're going to be able to unlock those capabilities. So let me give you another crack at
it. Take a look again here and see which one A or B do you think is gaining more strength and size
on this particular bench press? Now, if you prefer dumbbell pressing,
I'm going to give you an option for that too. Here you go again, side by side. Which one of these two
is building more strength and size on this particular exercise right here? The fact is guys,
as always, it's putting the science back and strength that s what we do at Athlean-X. But
more than that, we put a specific kind of science back in strength, it's physics,
bitch. Actually, this is a t-shirt we have on our website if you're looking to get one yourself.
But guys, physics is undefeated, it never loses. Because we know that physics helps
us to understand a lot of things that we do in the weight room. Force equals mass times acceleration.
So if you looked at those two clips and you determined that the one that was moving faster was
the one that was building more muscle and strength than you'd be right? And all too often our focus
is on M and increasing the mass and the weight that's on the bar that we're lifting without
ever really paying too much attention to this right here and that's A. And that would be the
acceleration of that mass that we're lifting. And if we look at what's happening here,
F is the overall force output that our muscles are feeling that can drive the overload that we're
looking for to drive new muscle growth, then we know that either one of these increasing this or
increasing this is going to have an overall impact on that and increasing that. So why are we always
so focused on this? Well, not after today's video. Because if you take those clips again,
you realize the main difference between them was that in one of them, I was moving more explosively
faster on every single repetition. And by doing so, by increasing the acceleration of that mass,
even though it was the same in both clips, having an overall increase
on the force generation and output here. And this goes right back into science again,
guys. Because when we do this, we're getting a better recruitment and a better efficiency
of recruitment of the type two fibers, which are the most capable of driving new size and strength
gains. Not to mention again showing you how to at least start to train more explosively. And what
we call this type of training is compensatory acceleration training. And it's not new guys,
it goes way back, guys like Louie Simmons and Fred Hatfield and Mel Siff we're using this technique
with their athletes. And again, a very great technique for athletes because you can't always
put your foot on the gas when you're trying to increase performance, especially in season. So
you have to have other ways to have an impact on their force generation capabilities without
always trying to add more weight to the bar. And I've talked about in this channel before
methods for just hypertrophy again building bigger muscles. You can go the eccentric muscle damage
route, but that oftentimes leaves you really sore and can impair other elements of your training.
Or you could try the metabolic stress method, however, again, that's not for everybody, and they
don't have the mental willpower to push themselves to the point that they need to, to actually see
benefits from that type of training. So it always comes back to progressive overload
and if we progressively overload by always focusing here without looking at this, we're
kind of leaving a lot on the table. And it applies to you right here, right now because it doesn't
matter what you're doing right now. Even if you took the same lifts you're doing exactly right
now, whatever training split you're following. And all you did was focus on becoming more explosive,
adding to the acceleration component of every one of those lifts you're going to add to the overload
you're creating and lead to new size and strength gains. And there are studies that show that we can
see these gains and literally just 30 days. That being said, we have our own
lab rat here and his name is Jesse, and he's been doing this himself on his own deadlift.
You've seen his deadlift increasingly grow, but you may not know is using some maximal
loads like he has here and accelerating them at a much faster pace has also allowed him to build
this top number up. Not always having to push the pedal to the metal, as I said, but finding other
ways to achieve higher totals through alternative methods. We oftentimes fall into that trap of just
letting the bar sort of move through space because of the natural strength curve of the exercise.
Look even on a squat, it s most difficult to come out of the bottom of the hole. And then as we get
past sort of that midway point, we might coast the rest of the way because the strength curve
allows us to move that weight a lot easier. I'm saying you continue to accelerate through every
single inch of that movement, and that's what the real benefits lie. Now listen, maybe you were
feeling bad because you got the first two tests wrong and to give you one more test here. But
I'm going to warn you, only 1% of those that take this test are actually going to pass it. They also
remember 70% of all statistics are bullshit, so you actually might have a chance. Here you go.
Take a look at this clip here. Now, look very closely. Do you see it? Which one of these is
building more strength in size by doing the exercise? Okay, good because guess what? It's
a trick. And Jesse, I can't believe you put me up to this. So, guys, it's the same clip. All
right. All I do is replay it twice, but there's a very important point about this. When we come to
this compensatory acceleration training, you are benefiting even if the weight is not perceptibly
moving very fast to somebody else that's looking at it. But to you as long as you are pushing that
weight as hard as fast as you possibly can, you're seeing the benefits. So it's not perception, but
it is the intention. And as long as your intention is to accelerate that bar as fast as you possibly
can against the external resistance, you're going to see the benefits of this technique.
Guys, remember when you're looking for ways of how to build your strength and size,
especially over a shorter period of time, you have to be willing to tap into different things that
you haven't tried before. Continuing to do the same things you've been doing is going to give you
the same results you've been getting. Sometimes you got to look at other methods here, and just
simply increasing the acceleration to increase the effect of the overall force output is the
way that's going to get you there the quickest. Guys, if you find the video helpful, make sure you
leave your comments and thumbs up below. What else do you want me to cover? I'll do my best to do
that for you. If you're looking for programs where we put the science back and strengthen everything
we do, you can find them over at Athleanx.com. In the meantime, if you want that shirt, by the way,
you can find that over at Athleanx.com too. Guys, remember to click Subscribe, turn on your
notifications so you never miss a new video when we put one out. All right guys see you soon.