Placeholder Image

字幕表 動画を再生する

  • JESSE: You know, one of the best things that Jeff’s taught me since I’ve been working

  • for him has been, it’s not just the exercises you choose, but it’s how you do them. [mechanical

  • noises]

  • JEFF: Jesse! Whoa! Whoa!

  • JESSE: What’s up?

  • JEFF: What are you doing?

  • JESSE: All right. So, remember when you told me that it’s not just doing the exercises,

  • it’s about how you do them? Going from point A to point B?

  • JEFF: Yeah.

  • JESSE: Well, dude. You were 100% right. For example: take the robot curl.

  • JEFF: That’s a good exercise. It works your biceps and-

  • JESSE: Yeah, but the problem is, if I do it like this…I don’t feel anything. Literally,

  • nothing. However, when I become the robotready?

  • [mechanical noises] Biceps. [mechanical noises] Forearms. [mechanical noises] Biceps and forearms.

  • Dude! It's incredible! Youve got to be the robot to feel the robot curl. [mechanical

  • noises]

  • JEFF: Okay. Someone’s got to turn you off, man. Can I take these? Thanks, man.

  • JESSE: System failure. [power down noise] You know, I just wish you’d try it. Without

  • noise, with noise. Without noise, with noise.

  • JEFF: What's up, guys? Jeff Cavaliere, ATHLEANX.com.

  • JEFF: Today I want to try and help you determine how you should be performing your reps on

  • whatever exercise youre performing. It’s a big question.

  • There are a lot of different ways we could lift a weight. We could just get it from A

  • to Z. We could try to get it from A to Z focusing on a lot of details. We could push it fast.

  • We could push it slow. Speed matters.

  • All this stuff, guys, we know we need to focus on it. But what’s the right answer? I have

  • to answer that by first asking you a question. That question is: what are you training for?

  • Because if youre training for strength or hypertrophy the answer could be different.

  • If youre training for strength there’s one thing you should always be seeking. The

  • first thing you should be seeking is efficiency.

  • What I mean by that is, you want to trylet’s say youre doing a bench-press. We realize

  • that the bench-press is going to recruit our chest, our shoulders, our triceps. Were

  • not trying to isolate on a bench-press if were trying to improve strength.

  • Were trying to get those muscles to perform the work together. I’m not trying to, in

  • this instance, sayHey, get those shoulders back” – yes, to protect the shoulder,

  • but not for the sake of trying to get the chest to drive the momentum.

  • Really, really squeeze. Get that hard contraction the chest as much as you can, squeeze your

  • hands together at the top. No, 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 youre trying to train for hypertrophymeaning, increase the size of a muscle

  • you should not be looking for efficiency, but inefficiency. How can you introduce new

  • ways to make a rep harder?

  • 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 in response by growing bigger. So, we have to look at

  • a few different scenarios.

  • I’m going to use a lat pulldown here and were going to take a few examples where

  • we train to a certain rep range for failure. We already know that training to failure is

  • not always essential. Especially depending upon the volume of your training.

  • But to make this example very easy to understand were going to say, ‘train to failure’.

  • The first example would be, let’s say I’m using a rep range of – I’ll actually write

  • it down herelet’s say I’m training with my 10-rep max on a lat pulldown and I’m

  • going to fail at 10.

  • But in this one here, I’m taking a similar approach to the one when I was training for

  • strength, and I’m just worried about going from A to Z. Moving the bar from A to Z here.

  • That’s the first scenario. The second scenario is, I use a little bit lighter weight.

  • Not much. Let’s say 12, 13 rep max and I’m training to 10 rep max failure. 10 rep failure.

  • So, in these two scenariosin 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 lats 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 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. That’s scenario one.

  • What happens is, when I get around rep number 10, I’m trying to pull and I can’t get

  • anymore because I’ve fatigued the overall movement. Not necessarily one, specific muscle

  • that participates in that movement. That’s scenario one. Scenario two is this one here.

  • Where I’m likeNow I’ve got to lighten this one up a little bit because what I’m

  • going to do is, I’m going to focus on making this much more of an inefficient movement.”

  • For my lats, specifically. So, I don’t want an overactivation and contribution from my

  • forearms trying to achieve this.

  • I don’t want my biceps pulling too much here. I want to get my elbows down into my

  • sides, adducted hard, and back into extension so I can maximally activate the lats. So,

  • it looks more like this. I come down, squeeze, I 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. Squeeze and come up. Squeeze

  • and come up. So, let’s say on the last rep I fail at 10. That is a weight that I can

  • 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

  • level me out. So now what’s that do? If we look at a graph here, if this is intensity

  • and this is my reps from one, to six, to tenor one, to five, to tenhalfway, if

  • we start on this graph with those two types of training what do we have?

  • Well, we know the first onethe true 10 rep, the 10 done for 10 and not worrying about

  • the journey so muchthat’s going to be an intensity level around here. 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?

  • JESSE: Below it!

  • JEFF: Oh, Jesse! Kind of chiming in. That’s good to know you don’t just appear on the

  • intros. So nowbelow it. He’s right because it’s a lighter weight. The intensity

  • driven by that rep is a little bit lighter.

  • However, you know – I hopethat I could take this and, depending upon how I performed

  • that rep in the journey I took to get from A to Z – I could take this way the hell

  • down below this. If you need to see an example of that all youve 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 when

  • I get under here and start doing thiswhich you see a lot of guys dothat does absolutely

  • nothing. That’s bullshit when it comes to developing and trying to create hypertrophy

  • in the lats.

  • That is just a waste of time and effort. So, I just took this, which was a heavier weight,

  • and I dropped it all the way down here. So, were not talking about hat. Were talking

  • about this example here.

  • However, do realize that I could take that weight I had that was slightly lower in weight

  • and bring that intensity up from rep 1 up here, or even higher, because of how much

  • intensity and focus I put into the initial rep. 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 rep. I also have this mounting intensity here

  • just because of the overall fatigue. So, it’s climbing, it’s climbing, it’s climbing,

  • and climbing. I get to 10 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 one, two, three, four, five, six and if feels like the only ones that are

  • hard are the last couple.

  • That’s what I’m talking about here. Theyre here. Theyre here. Theyre here. When

  • we start to get toward the end, now that shoots up. And it might even end a little more intensely

  • because it was a heavier weight being used. But look at the difference in the quality

  • of that set.

  • This is where I tell people all the timeYou see inefficiency when youre trying to get

  • hypertrophy and youre always going to wind up in a better placebecause all this accrued

  • additional intensity underneath this graph is what creates that stimulus for growth and

  • overload.

  • That is much more significant than what we could do here. Now, a couple more points.

  • This is all meaningful, guys. I’m telling you. If I take this concept and go “I knew

  • it! All I need to do is go really light and get that tension.” Time under tension is

  • everything.

  • Guys, I preachtime under tension’ a lot. But it’s not always a blanket statement

  • of time under tension because I could come here and squeeze as hard as I want. And squeeze,

  • squeeze, squeeze, squeeze, squeeze. Up. Squeeze, squeeze, squeeze. That slow, eccentric, slow,

  • slow, slow, slow, slowall this super slow motion.

  • That’s not doing anything either, guys. The threshold for intensity was too low. This

  • weight was not enough to cross that threshold to even make it productive. Unless youre

  • training for a metabolic overload.

  • A lot of guys are not necessarily prepared to train metabolically because the thing with

  • metabolic training is, you do take a light weight to failure, but you’d better be prepared

  • to take it to a level of intensity you haven’t trained for in a long time.

  • To make metabolic training effective, it starts when youthe rep starts when you start

  • to burn. Notwhen you burn, it’s over’. When you start to burn, that’s when your

  • set starts, and you go through that burning resistant more and more. It takes a mental

  • toughness that a lot of guys don’t apply there.

  • Therefore, theyre making it ineffective. So, then you could sayIf that’s the

  • case, do I discredit this attempt, or this approach?” My answer to that is alsono’.

  • You don’t discredit that approach. Why? Because this is still aboutthere’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 of

  • other things. Number one: it’s great at strength training. Just like it was on the

  • example of the bench-press at the beginning.

  • If I get stronger on this, if i become good at efficiently moving this bar on a lat pulldown,

  • 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. What’s great about that is, as

  • that top end strength improves thereand 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 efficiently athletic lifting pattern. But at this top end strength improves

  • guess what happens to this little green mark? Because it starts down here, this one would

  • go up. My overall strength would go up. 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 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 youre training.

  • You have to understand the goals of your training. More importantly, you have to understand why

  • youre there in the first place. It’s not about moving from point A to point B or

  • point A to point Z – however you do it. Sometimes it’s about the journey in between,

  • depending upon what it is youre training for.

  • There’s a reason why we follow different rep ranges and when we program them. We program

  • them at specific places to illicit specific responses. We do that in all of our programs,

  • depending upon the goal youre trying to achieve right now. theyre all over at ATHLEANX.com.

  • In the meantime, leave your comments and thumbs up below.

  • Let me know what else you want me to cover and I’ll do that for you. If you haven’t

  • already, subscribe and turn on your notifications so you don’t miss a new video when we publish

  • it.

  • All right, guys. See you soon.

JESSE: You know, one of the best things that Jeff’s taught me since I’ve been working

字幕と単語

動画の操作 ここで「動画」の調整と「字幕」の表示を設定することができます

A2 初級

ほとんどの筋肉の成長のためのレップを実行する方法 (How to Perform Reps for Most Muscle Growth)

  • 14 0
    Yu-Heng Hsieh に公開 2021 年 01 月 14 日
動画の中の単語