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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • What if there was a warning sign that told you that your training was about to go off

  • the rails?

  • Not necessarily that it's gotten to the point where you're either losing strength on your

  • bigger lifts or you're not seeing any size gains anymore, or there's a noticeable plateau,

  • maybe your desire to train is down, or if your goals are completely different.

  • Maybe fat loss, if you've begun to plateau there even as you drop your calories.

  • Something's not working anymore.

  • What if there was something that could happen ahead of those signs and symptoms that would

  • give you an opportunity to intervene before that?

  • So, the reversal of that would be a little more effective.

  • Well, you probably see me waving this thing around here.

  • There's a reason why we can implement some other method for this.

  • The thing is, it's very, very simple to do.

  • It's measuring our grip strength.

  • Look, you don’t have to go buy this device.

  • I'm going to show you a very cool correlation that I uncovered, by accident, that shows

  • you that you can do this a lot cheaper.

  • This costs $300.

  • This a gold standard for physical therapists when it comes to measuring grip strength.

  • It's a hand grip dynamometer.

  • There's a procedure that we'll follow.

  • Both with this device and with the alternative.

  • By the way, what's the alternative?

  • It's this cheap, little Detecto scale that I got at Bed Bath & Beyond for about $10.

  • It does the same thing.

  • You're going to have to make a little conversion from pounds to kilograms, but I think we can

  • handle the math.

  • The idea is this: we know that grip strength is neuromuscular driven.

  • When you have variances in your grip strength and how tightly you can grip something it's

  • not necessarily that you've lost grip strength from one minute to the next, or from one hour

  • to the next, or even one day to the next.

  • You've probably already felt this yourself when you've been sick, or when you're extra

  • tired, or when you wake up in the middle of the night.

  • Try squeezing your hand next time and see how much for you can generate.

  • You'll feel like you wish you could do it with more force, but you can't.

  • It's because you don’t haveagain, you could be over fatigued from a neuromuscular

  • level.

  • The central nervous system sending signals down to your muscles just aren't firing appropriately.

  • Well, we know when this fatigue starts to set in that it's a sign that what you're doing

  • in your training plan is probably too much.

  • You're under-recovering.

  • You're not giving yourself a chance to recover from this.

  • I know why a lot of it happens a lot of times.

  • You see a lot of cool things.

  • Hell, on this channel we cover a lot of great things and you guys want to try all of them.

  • You can't try all of them, all the time.

  • It's one of the fastest ways to find yourself in this state.

  • Maybe at the later stage where you've already noticed the more serious signs and symptoms.

  • So, you want to make sure you're testing yourself frequently with your grip.

  • If we can easily do that then we're going to be able to this and intervene faster.

  • So, if we take the grip dynamometer – I'm going to show you how we do it this way.

  • We're going to apply it to the scale.

  • You test yourself with your arm at your side, elbow bent 90 degrees, and you're going to

  • squeeze as hard as you can.

  • We want to see what our peak output force is.

  • I'm going to get ready to squeeze.

  • 1, 2, 3.

  • Squeeze, squeeze, squeeze, squeeze.

  • And I'm about 50 at that point.

  • Now, I've been higher at times as well.

  • With that being said, that's 50kg of force on this device.

  • Why is that important?

  • We also know that grip strength itself, the overall level of grip strength, is important

  • when it comes to your performance on some of the bigger lifts.

  • We know that grip provides additional stability on those lifts and it also provides a radiation

  • effect.

  • It allows other muscles to contribute to the performance of that lift which is going to

  • be essential when you're talking about your bigger, compound lifts.

  • Now, I take this and say, what would happen if I come over here with this little, cheap

  • device?

  • Can I do the same thing?

  • Now, instead of talking about kilograms we look for pounds.

  • Now we're looking for the same, or equivalent measurement in that kilogram on the device,

  • with pounds on this scale.

  • So, all we have to do is take the scale in the same way.

  • We're going to hold it this way.

  • We don’t want to hold it like this because if we hold it like that, we're talking about

  • more of a pinch grip.

  • That's a different type of grip and different strength level.

  • You want to hold it this way so you're measuring the same type of effect that we got on the

  • gun there.

  • So now we grab it here, we're going to stabilize it on our body like this.

  • So now we're going to take a lookJesse, why don’t you come around?

  • I'm going to show what happens here.

  • I've got to make sure this is starting at zero.

  • Now, I'm going to grip it here.

  • Again, same way.

  • 1, 2, 3.

  • Squeeze, squeeze, squeeze, squeeze.

  • And you can see, it's topped out right around 50, 51, 52.

  • The cool thing is, there's a good correlation in a much cheaper, easier way.

  • So, if you have this scale you can measure this over time, consistently, and quickly.

  • It takes two seconds.

  • If you start to see a dropwe're talking about more than a 10% drop.

  • So, 50 would go down to 45.

  • You've got to do something about your training.

  • I don’t care if you haven't already seen those other things.

  • That's the goal.

  • Not to have to see those other, more serious effects in your training.

  • You need to start taking some additional time away.

  • You need to start dropping some of the volume in your training.

  • You need to start incorporating some additional de-load week into what you're doing.

  • Maybe you've been banging away at it for months at a time now.

  • You'll find that when you do that, and you come back, and you retest, and your levels

  • are back to where they were; you hit your training again and you're going to find out

  • that you're not going to plateau as much.

  • Your strength levels will probably start to go up again.

  • You haven't reached this overall, max capacity.

  • I can pretty much guarantee you that, guys.

  • We have a lot higher capacity to become bigger, and better, and faster than we probably give

  • ourselves credit for.

  • But a lot of times we believe that because we get ourselves stuck in this rut here and

  • we're not early enough to intervene.

  • So, this is a simple, easy way to do that.

  • I promise, if you do it yourself, you're going to find this can be a very important warning

  • sign way ahead of the things that are going to become more apparent.

  • Guys, if you're looking for programsbecause that's what matters.

  • How you program things.

  • There's a difference between exercising and training.

  • I say it all the time.

  • Training is a plan.

  • It's a progression.

  • There are planned points where we have to bring it back a little bit and there are planned

  • points where we have to step on the gas.

  • Knowing that and doing that the right way is what gets you to a bigger, and better,

  • and faster level a lot faster and more efficiently.

  • That's what we do with all our plans and those are over at ATHLEANX.com.

  • If you have some questions about the process and you want to measure yourself, leave your

  • grips strength measurements down below so we can all check them out.

  • No one's going to laugh.

  • Even Jesse.

  • He's only about 10.

  • That's not true, right?

  • What is yours, Jesse?

  • JESSE: I have no idea.

  • JEFF: All right.

  • It's low, but the fact is, leave your comments and thumbs up below.

  • Let me know what else you want me to cover and I'll do my best to do that for you.

  • If you haven't already done so, click 'subscribe', turn on your notifications, and never miss

  • a video.

  • All right, be back here again soon.

  • See ya.

What's up, guys?

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A2 初級

この早期警告サインを無視しないでください - 筋力低下! (Don't Ignore THIS Early Warning Sign - MUSCLE LOSS!!)

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    Yu-Heng Hsieh に公開 2021 年 01 月 14 日
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