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JESSE: You know, one of the best things that Jeff’s taught me since I’ve been working
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for him has been, it’s not just the exercises you choose, but it’s how you do them. [mechanical
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noises]
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JEFF: Jesse! Whoa! Whoa!
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JESSE: What’s up?
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JEFF: What are you doing?
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JESSE: All right. So, remember when you told me that it’s not just doing the exercises,
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it’s about how you do them? Going from point A to point B?
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JEFF: Yeah.
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JESSE: Well, dude. You were 100% right. For example: take the robot curl.
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JEFF: That’s a good exercise. It works your biceps and-
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JESSE: Yeah, but the problem is, if I do it like this…I don’t feel anything. Literally,
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nothing. However, when I become the robot – ready?
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[mechanical noises] Biceps. [mechanical noises] Forearms. [mechanical noises] Biceps and forearms.
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Dude! It's incredible! You’ve got to be the robot to feel the robot curl. [mechanical
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noises]
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JEFF: Okay. Someone’s got to turn you off, man. Can I take these? Thanks, man.
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JESSE: System failure. [power down noise] You know, I just wish you’d try it. Without
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noise, with noise. Without noise, with noise.
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JEFF: What's up, guys? Jeff Cavaliere, ATHLEANX.com.
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JEFF: Today I want to try and help you determine how you should be performing your reps on
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whatever exercise you’re performing. It’s a big question.
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There are a lot of different ways we could lift a weight. We could just get it from A
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to Z. We could try to get it from A to Z focusing on a lot of details. We could push it fast.
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We could push it slow. Speed matters.
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All this stuff, guys, we know we need to focus on it. But what’s the right answer? I have
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to answer that by first asking you a question. That question is: what are you training for?
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Because if you’re training for strength or hypertrophy the answer could be different.
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If you’re training for strength there’s one thing you should always be seeking. The
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first thing you should be seeking is efficiency.
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What I mean by that is, you want to try – let’s say you’re doing a bench-press. We realize
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that the bench-press is going to recruit our chest, our shoulders, our triceps. We’re
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not trying to isolate on a bench-press if we’re trying to improve strength.
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We’re trying to get those muscles to perform the work together. I’m not trying to, in
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this instance, say “Hey, get those shoulders back” – yes, to protect the shoulder,
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but not for the sake of trying to get the chest to drive the momentum.
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Really, really squeeze. Get that hard contraction the chest as much as you can, squeeze your
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hands together at the top. No, it’s about moving the bar and maintaining a proper bar
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speed because it matters.
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Actually, moving with a velocity so you can increase your power as well, because we know
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strength and power go hand in hand. So, it’s not about being specific about trying to isolate
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a muscle.
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However, if you’re trying to train for hypertrophy – meaning, increase the size of a muscle
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– you should not be looking for efficiency, but inefficiency. How can you introduce new
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ways to make a rep harder?
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The more we can do that, the more stress we can deliver to a muscle and therefore, help
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it to feel more overload, and adapt in response by growing bigger. So, we have to look at
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a few different scenarios.
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I’m going to use a lat pulldown here and we’re going to take a few examples where
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we train to a certain rep range for failure. We already know that training to failure is
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not always essential. Especially depending upon the volume of your training.
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But to make this example very easy to understand we’re going to say, ‘train to failure’.
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The first example would be, let’s say I’m using a rep range of – I’ll actually write
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it down here – let’s say I’m training with my 10-rep max on a lat pulldown and I’m
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going to fail at 10.
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But in this one here, I’m taking a similar approach to the one when I was training for
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strength, and I’m just worried about going from A to Z. Moving the bar from A to Z here.
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That’s the first scenario. The second scenario is, I use a little bit lighter weight.
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Not much. Let’s say 12, 13 rep max and I’m training to 10 rep max failure. 10 rep failure.
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So, in these two scenarios – in this one here I’m really trying to be focused on
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increasing tension in a specific area of that lift.
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So, if I’m trying to grow my lats from an underhand lat pulldown I’m really trying
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to squeeze. So, let’s take a look at what these look like. If I’m doing the first
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example here and I go to pull down, I realize I have the biceps as my friends here.
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I realize that I have my upper back as my friend. I realize that I have my lats as a
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friend. I realize that what I’m trying to do is get this bar down to my chest as efficiently
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as I can, with multiple muscles participating. That’s scenario one.
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What happens is, when I get around rep number 10, I’m trying to pull and I can’t get
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anymore because I’ve fatigued the overall movement. Not necessarily one, specific muscle
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that participates in that movement. That’s scenario one. Scenario two is this one here.
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Where I’m like “Now I’ve got to lighten this one up a little bit because what I’m
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going to do is, I’m going to focus on making this much more of an inefficient movement.”
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For my lats, specifically. So, I don’t want an overactivation and contribution from my
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forearms trying to achieve this.
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I don’t want my biceps pulling too much here. I want to get my elbows down into my
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sides, adducted hard, and back into extension so I can maximally activate the lats. So,
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it looks more like this. I come down, squeeze, I hang out there for a second, I come up a
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little bit slower for the eccentric.
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I’m down, squeeze, and come up, squeeze, and come up. Squeeze and come up. Squeeze
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and come up. So, let’s say on the last rep I fail at 10. That is a weight that I can
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normally handle if I didn’t do all those extra things for a few more reps. 12 to 13
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in particular.
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But I stopped at 10 because I couldn’t do anymore. Those extra intensifying techniques
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level me out. So now what’s that do? If we look at a graph here, if this is intensity
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and this is my reps from one, to six, to ten – or one, to five, to ten – halfway, if
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we start on this graph with those two types of training what do we have?
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Well, we know the first one – the true 10 rep, the 10 done for 10 and not worrying about
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the journey so much – that’s going to be an intensity level around here. Now the
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one that was at a 12 to 13 rep max, where would that fall on this intensity curve, in
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terms of the rep?
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JESSE: Below it!
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JEFF: Oh, Jesse! Kind of chiming in. That’s good to know you don’t just appear on the
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intros. So now – below it. He’s right because it’s a lighter weight. The intensity
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driven by that rep is a little bit lighter.
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However, you know – I hope – that I could take this and, depending upon how I performed
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that rep in the journey I took to get from A to Z – I could take this way the hell
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down below this. If you need to see an example of that all you’ve got to do is look at
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the following example here.
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If I have some weight on here, just because it’s a heavier weight doesn’t mean when
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I get under here and start doing this – which you see a lot of guys do – that does absolutely
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nothing. That’s bullshit when it comes to developing and trying to create hypertrophy
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in the lats.
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That is just a waste of time and effort. So, I just took this, which was a heavier weight,
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and I dropped it all the way down here. So, we’re not talking about hat. We’re talking
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about this example here.
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However, do realize that I could take that weight I had that was slightly lower in weight
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and bring that intensity up from rep 1 up here, or even higher, because of how much
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intensity and focus I put into the initial rep. Then what winds up happening is, their
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journey throughout the set.
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So as this one goes, this is a high intensity rep. This is a high intensity rep. This is
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a high intensity rep. This is a high intensity rep. I also have this mounting intensity here
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just because of the overall fatigue. So, it’s climbing, it’s climbing, it’s climbing,
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and climbing. I get to 10 and I’m done.
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This one down here, this is pretty easy, in terms of the intensity level because I’m
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not applying any of those extra techniques. So, you guys have felt that yourself. You
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go through rep one, two, three, four, five, six and if feels like the only ones that are
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hard are the last couple.
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That’s what I’m talking about here. They’re here. They’re here. They’re here. When
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we start to get toward the end, now that shoots up. And it might even end a little more intensely
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because it was a heavier weight being used. But look at the difference in the quality
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of that set.
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This is where I tell people all the time “You see inefficiency when you’re trying to get
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hypertrophy and you’re always going to wind up in a better place” because all this accrued
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additional intensity underneath this graph is what creates that stimulus for growth and
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overload.
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That is much more significant than what we could do here. Now, a couple more points.
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This is all meaningful, guys. I’m telling you. If I take this concept and go “I knew
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it! All I need to do is go really light and get that tension.” Time under tension is
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everything.
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Guys, I preach ‘time under tension’ a lot. But it’s not always a blanket statement
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of time under tension because I could come here and squeeze as hard as I want. And squeeze,
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squeeze, squeeze, squeeze, squeeze. Up. Squeeze, squeeze, squeeze. That slow, eccentric, slow,
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slow, slow, slow, slow – all this super slow motion.
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That’s not doing anything either, guys. The threshold for intensity was too low. This
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weight was not enough to cross that threshold to even make it productive. Unless you’re
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training for a metabolic overload.
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A lot of guys are not necessarily prepared to train metabolically because the thing with
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metabolic training is, you do take a light weight to failure, but you’d better be prepared
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to take it to a level of intensity you haven’t trained for in a long time.
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To make metabolic training effective, it starts when you – the rep starts when you start
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to burn. Not ‘when you burn, it’s over’. When you start to burn, that’s when your
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set starts, and you go through that burning resistant more and more. It takes a mental
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toughness that a lot of guys don’t apply there.
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Therefore, they’re making it ineffective. So, then you could say “If that’s the
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case, do I discredit this attempt, or this approach?” My answer to that is also ‘no’.
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You don’t discredit that approach. Why? Because this is still about – there’s
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still a huge value to this, guys.
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Despite the fact that this is great at creating hypertrophy, this is also great at a lot of
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other things. Number one: it’s great at strength training. Just like it was on the
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example of the bench-press at the beginning.
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If I get stronger on this, if i become good at efficiently moving this bar on a lat pulldown,
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to the point where I can keep increasing this pin from workout, to workout, to workout,
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to workout; am I not getting stronger on this lift? All strength doesn’t have to happen
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in a 2, to 3, to 5 rep range.
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That's a myth. You can get stronger in any rep range. What’s great about that is, as
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that top end strength improves there – and this is also athletic because I am moving
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multiple muscles. Getting muscles to contribute together to move this bar. It’s not about
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isolating to create inefficient overload on the lats.
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This is a more efficiently athletic lifting pattern. But at this top end strength improves
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guess what happens to this little green mark? Because it starts down here, this one would
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go up. My overall strength would go up. I might start at a higher level there, but the
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green also starts at a higher level.
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So then when the green jumps up, it jumps up to a higher intensity level there. So,
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bringing up our top end strength is also going to bring up that adjusted strength that we
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had on that second example. So, guys, all of this matters. When you go to train you
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have to understand how you’re training.
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You have to understand the goals of your training. More importantly, you have to understand why
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you’re there in the first place. It’s not about moving from point A to point B or
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point A to point Z – however you do it. Sometimes it’s about the journey in between,
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depending upon what it is you’re training for.
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There’s a reason why we follow different rep ranges and when we program them. We program
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them at specific places to illicit specific responses. We do that in all of our programs,
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depending upon the goal you’re trying to achieve right now. they’re all over at ATHLEANX.com.
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In the meantime, leave your comments and thumbs up below.
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Let me know what else you want me to cover and I’ll do that for you. If you haven’t
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it.
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All right, guys. See you soon.