hey what's up everyone today I'm at mission fitness center a great gym here
in Alhambra California and the focus of today's video is addressing smart
training techniques this means covering everything from drop
sets strip sets and a ton of other shocking principles ten altogether you
can get all of them on my website there's a free training guide ten steps
to success you can download it for free it covers all of these training
techniques as well as nutrition training and motivational ways to help get you to
your goal finally I've teamed up with Koios
they're a smart beverage company this is really about nootropics
help me kick those energy drink addictions that I'd always be drinking
when I'm working at the computer 20 calories MCT oils electrolytes these guys
are giving us five free six packs to give away so here's what I want you
to do watch the entire video and at the end I'll set your challenge pick one
exercise throw them yourself any one of these smart training techniques tag me
tag these guys we'll pick out five winners and I'll send some free goodies
as well alright so let's kick things off with the first of our ten smart training
techniques and I think we'll start with squats so I'll see you over there
all right so the first of our ten training techniques is gonna be straight
sets and for that I'm going to demonstrate on the barbell squat
I've already done a little warmup and I'm already feeling good in my joints knees
ankles and hips so I'm going to jump in and demonstrate how I would use a
straight set to really achieve the intensity of the maximum that I'm going
for on this weight now what we're going to be looking at is choosing a weight
that based on our kind of perceived exertion, lets say our rep limit is 10 reps
I want to make sure that I'm comfortable for those nine ten maybe I can get that
eleventh or twelfth rep but I'm gonna stop at ten so this is a real good
starting point and all of these other nine training techniques you'll be able
to see how you can employ them into the barbell sport or incorporate them in
practically any other exercise
all right that one felt good so straight sets what is there to talk about straight sets
well it's really the foundation of where we're gonna take things I'm
saying ten reps all-out great form good technique listen by straight set I mean if
you're aiming for ten reps and you load up the weights and with proper technique
and good form you're able to just about achieve those ten reps maybe you've got
one or two more left in the tank eleven twelve but a solid ten that's what I'm
talking about here get your ten twelve fifteen reps whatever that ceiling level
is give it your all for that rep range and then take a look at these nine other
smart training techniques and see how you feel incorporating them in once
you've hit your rep target whether it be ten twelve of fifteen reps alright
ready for the second training principle let's move on
all right so for the second training Prince of all we're gonna be using a
tricep pushdown and for this one it's about a drop set or a strip set now what
this means is once you've reached the peak your threshold for that exercise
you've used up all of the effort performing that exercise let's say ten
repetitions we're gonna pause and immediately take about twenty to thirty
percent off of that weight and then continue so it's not a second or third
set it's the same set but you're gonna reach the intensity drop the weight and
go straight back into it and for this I love it on cables and machines just
because it's nice and quick we don't have to take off all of the plates off
something like the barbell squat although you can use it for that too
nine
now I had a few more reps left in but that's really my threshold so I'm gonna
drop the way down by about 30% no more and no less so about a third of the
total weight off we jump back in I'm gonna aim for about the same repetition
so 10 8 10 reps that's my target now but now with this drop set I'm really going
to emphasize that contraction so hold that squeeze momentarily at the end of
each rep
so just at the end of that drop set I'm gonna hold that muscle and flex it
isometrically so I'm just tensing that muscle both
arms at the same time for about 10 seconds this little method this is great
for I find bringing out greater muscle separation and conditioning so if you
are getting ready for competition a photo shoot or you're just making some
changes and you want to see your body composition start to improve this kind
of technique especially with something like this exercise a cable one drop set
thirty percent of the weight off flex at the end and then you go about the rest
of the workout now I would say this real quickly these techniques typically I
would employ at the end of my working sets and by that I mean if I'm doing
four sets on here I'll use my straight set warmup intermediate go heavy and
then that fourth set I'll incorporate my drop set or a strip set while I'll do
multiple drop sets maybe going all the way down the weight stack at the end so
all of these training principles think about using them at the end of your
exercise not necessarily at the beginning okay arms are feeling great
let's have a look at training principle number three
for smart training tip number three this is one of my favorites a rest-pause and
for this I'm going to demonstrate using the deadlift
now the rest pause basically means going as heavy as we can getting a good 5 to 8
reps minimum I would say then we're going to rest for 20 seconds
this doesn't mean walking around the gym picking up your phone going to talk to
people this means rest stay focused stay at the
base of the exercise whatever it is that you're doing 20 seconds go past we're
gonna pick it back up we're gonna aim for a good two to three more repetitions
so allow me to demonstrate first and I'll give you a little bit more of the
training tips in the Y about how this shocking principle is such a valuable
part of your entire training
so you literally want to keep count whether you're looking at your phone
you're glancing up at the watch 20 seconds
nothing short of that they're not really too much time after you're not gonna
feel as fully recovered but just enough that we can pull out a solid two or
three more reps that we couldn't have got had rear stayed with that first set
what I love about this is this allows us to really push our intensity past that
envelope so typically I'll use this shocking principle for many of my big
lads deadlifts squats bench press but it works just as well on smaller isolated
exercises barbell curl you're getting eight nine reps on heavy barbell curls
put the weight down 20 seconds pick it back up you'd be surprised just how good
it feels to get those final two or three more reps and if we're talking about
affecting the type 1 the growth fibers this is where it works best so if growth
strength and muscle mass is really your goal then you should be incorporating
rest pause us several times a week on a lot of the heavier big multi joint lifts
such as this iOS my drink on let's move on have a look at the four out of our 10
smart training techniques
looking at here is supersets now this means that we're performing one exercise
immediately followed by another exercise no rest in between now I'm going to
demonstrate this with some standing lateral dumbbell raises the middle of
deltoids I'm gonna superset this immediately after with a front bar
raised that focuses on the front or the anterior deltoids now this doesn't mean
that you can't perform an exercise with a different muscle group
I'll opt and perform benchpress and immediately superset that with some wide
grip chin-ups it's a great exercise to stretch out the PEC chores as I'm
working them during that benchpress so have a look at this demonstration and
have a think about which exercises that this might work best on based on your
training
now we're gonna go straight into the next exercise our superset one without
any rest
ah
this kind of shocking principle really does shock the system and the great
thing is you don't need a whole lot of weight to really get up to that point
you'll see with both of these I'm sick with ten maybe twelve repetitions it's
not a whole other way I can lift heavier but the intensity that muscular
endurance is getting pushed to its limit and all of these different training
principles or shocking principles will tax the system in a slightly different
way which is great because if you have a set routine like myself you have to be
switching from exercises each week perform the same basic movements but
just switch up how you'd perform them which of these training principles you
employ at the end of your main working sets can keep track of how you feel
after this one for the shoulders is great now let's move on have a look at
our fifth one circuits and for this one so all about the abdominals
I'll see you over there
okay so we are at number five of our 10 top shocking principles and this one
will be having a look at circuits now you probably see me do a lot of these
especially when it comes to concerning abdominals and coughs and forearms and
there's good reason for that circuits so one exercise followed by
another and another maybe a few others then we repeat that circuit two or three
times I find this really beneficial on slow twitch muscle fibers especially the
abdominals they reoxygenate quickly they can
withstand just a lot of exercise without rest
same as crafts and forearms so if you've got a muscle group such as these that
you feel is struggling to grow lacking behind try and cooperating them within a
circuit especially cars now we're gonna perform slightly higher repetitions
twenty to thirty and I'm gonna move between three different exercises and
typically I'd repeat that three times so I'm going to demonstrate with abdominals
we're going to do a high cable rope crunch some hanging knee lifts great for
the lower section of the abdominals and I'll move over and do some decline
rotational side-to-side kettlebells it's a great thing about circus you
really don't need and nor should you use too much weight you're not aiming for
the upper threshold of how much weight you can lift it's about working that
muscle intensely and keep that intensity going without necessarily using too much
weight so this particular technique is great towards the end of your workout
even after working your particular muscle group your training chest
followed by let's say shoulders or triceps your final final exercise for
chest could include a circuit some dumbbell presses cable fly's and even
some parallel bar dips so you can start to see how we use the fundamental
exercises ones that we're doing week in week out we're just switching up how we
perform them and which techniques we might add onto the end of each work and
said alright we've got five more these are five great ones so let's keep it
going
the shocking principle number six it's all about the assisted spot or in other
words having a spotter help assist you during the lift and what better exercise
to demonstrate this on than the benchpress now this technique can also
be incorporated in some other big lifts in particular the barbell squat but it
needs to be an exercise that your training partner or a spotter can
actually assist you with performing barbell rows or a deadlift is going to
be really hard to spot so think about the exercise first and make sure it's
work that the spotter or your training partner is spotting correctly and I'll
demonstrate that in a second now what we're doing here is we build up to the
heaviest weight that we can this is not on our first second or third set this
would be our fourth or final set once we progressively increase the poundage just
up to the heaviest weight that we can do so the goal here is that we reach our
maximum intensity lifting the heaviest where we can for a good 5 7 or 8 reps
and then the job of the spotter is to match our cadence so even just with
fingers they're helping to ease that bar up matching the same tempo the same
speed that we're pushing that bar so they need to really hover their fingers
over as we start to slow down their hands come in and they just help match
that cadence they're not lifting the bar fully that's another training technique
that we'll have a look at towards the end but with this one it's just about
helping you get those final two or three reps extra by helping to ease that
pressure off
ha okay that's where having a spotter like David there really does come in
useful achieving five six or seven reps on your own just in that proper format
technique as good as you can get we're only going to be able to move as much
way as we can physically move the benefit of having a spotter just assist
us to get those further to three more reps those are three more reps that our
body has been able to achieve with that extra assistance so what that does is it
allows us to push the envelope of what we're capable of get those extra two or
three reps in pushes the body and works the muscles more intensely than we can
do so on our own I'll tell you what if I went back down
now you can drop the weight down mentally because I've lifted more weight
four more repetitions drop them back on that weight it just feels lighter so if
you do have a spotter handy even if it's above and beyond what you might normally
do five 10% extra two or three more reps have them assist you so that you can
push those reps in that way out a little bit more and they try dropping the
weight back down and doing the same set you'd be surprised at just how good it
feels on the muscles all right let's move on we've got four more techniques
to take a look at
all right so what else can I share with you about our training techniques well
we've still got a few more left and number seven is looking at negatives and
it's exactly what the name sounds like it's the eccentric phase of the list so
I'm going to demonstrate this with a chin-up and by negative I mean it's once
I'm up to the top it's me coming back down now this is a
great technique if you happen to train solo like I often do we're not able to
use a training partner or a spotter to really lift up and go heavy with the
weights but what we can do is get to our maximum the most intense weight
resistance within that rep range that we're aiming for and then what we do is
we focus on the negative the eccentric the lengthening of the
muscle and there's a number of different ways that you can do this I'll
demonstrate with the chin up essentially what we're doing is using whatever we
can to get to the top of that whip we're going to slow it down for about four
seconds
so whether you're performing negative trip chin-ups or more of a conventional
exercise barbell curls is a great one you can even allow a slight sheep bend
the knees throw that weight up and then do your best to resist it back down
we're not letting it fall back down resisting that muscle so we're about
somewhere between 30 40 % stronger on the eccentric so knowing that it makes
sense to train the concentric portion the shortening of the muscle to fatigue
to the point of failure but what about the eccentric the lengthening of the
muscle technique like this chin-ups barbell curls and a whole number of
other exercises negating perhaps the big movements such as deadlift although you
can do negatives on a deadlift that's where you're really going to start to
create some more micro tears from trauma in the muscle so again growth power size
strength if that's what you're aiming for negatives should be a key component
within your workouts all right we've got three more left let's keep it moving
for this one we're looking at partial reps or 21s couple of different terms
that might be thrown around partial reps as the name suggests we're only doing a
partial of the rep I'm going to demonstrate this using an EZ bar for a
bicep curl now typically a repetition is the full range of that muscle B work so
start finish and repeat what I mean by partial rep is we only could perform
partial of that repetition now the benefit of this is we'll stress a
different portion of that must have been worked a great example of this is with
the preacher bench where your arms arrested arms fully extended if we bring
that weight up to about a third this is a great exercise to really help develop
that insertion point of the muscle and can actually help thicken out add a
little bit more mass to the lower portion of the by seven so if you start
to see how all of these different training principles can really come into
play I'm going to demonstrate 21 so it's three groups of this partial perform the
lower portion the upper portion and then the full range I'm going to keep the
weight moderately light but this really does push you and you really do feel
that difference as opposed to doing straight sets single repetitions I say
well it's a lot more intense going even doing a heavier weight and getting those
reps up for starters you really do feel that muscle and spectrum of that muscle
be worked you also get to learn the nuances of how the muscle is working
within the lower third the upper third and that full rep so it's just another
technique that you can add into your workout to serve yourself from becoming
too stagnated who is performing the same exercises not really increasing the
Rebbe's doing the same weight so whether it's partial reps negatives assisted
spots or a circuit can pretty much to incorporate any of these ten shocking
principles into the same exercise my arms are feeling pumped we're gonna
move things down to the legs we've got two more left out of our ten main
shocking principles let's take a look
right we're almost at the end of number 9 tempo or cadence this refers to the
time it takes to perform the repetition in its entirety so the down the end and
the up if you think of it and with this I'm gonna perform a dumbbell
stiff-legged deadlift we're gonna slow down the lengthening of the muscle so
the eccentric I'm going to pause and hold at the end and then the concentric
the shortening of the muscle as I pull that way back up we're going to perform
for the same two seconds so a two two two tempo now real quick if you think of
any other exercises that you perform it's typically one minimal pause and
then maybe one or two back down so that's a tempo cadence of one to a two
we're gonna add that hold in in the middle so a 2 2 2 and there's any other
number of possibilities that you can do to hold for 1/4 it's about finding which
one works best for you in which you really get the feeling in that muster
being trained
let me tell you this about slowing down the tempo really get to feel the muscle
work look we can all move a decent amount of weight whether it's this
exercise or any others we tend to rush into it we tend to allow our egos take
over control and it's about moving the weight for the desired amount of
repetitions what this does is it brings us back down to the core of actually
training and working the muscles so in this instance two seconds down
I'm not simply just flexing at the waist dropping the weight then trying to pull
them back up I'm really letting the muscle control and dictate that speed
I'm going down I'm going to pause for an isometric hold in the muscle and then
exhale and slowly and centrically pull that weight back up it's a very
different feeling than simply just doing the exercise so give this one a try the
barbell curls chest press chin ups any number of exercises incorporate a two to
two tempo and see how that feels all right we've got one more left training
technique number ten let's go take a look at it
okay we are at the end number 10 of our top 10 shocking principles and this
little number right here not necessarily a shocking principle but it's a great
technique to be able to add into many of the exercises and really give the
muscles a very different feeling than they may be used to simply performing
this exercise as is so what we've got set up here is one of these bungee bands
a pull-up band elastic band whatever you want to call it it's a loop we put one
of the bands around the arm of the Machine the other I'm going to loop down
with some resistance already in now I am using machine here and typically this is
where I would use them but as you'll soon find out bands have a whole number
of different interactions and applications within our workout
everything from putting them around your knees doing a chin up putting them
around machines to isolate all machine movements you can even put one either
side of a barbell if they've got hooks at the bottom for barbell squats so keep
that in mind next time you go to the gym when you do your workout think about how
many different applications a pull-up band you can add into your routine so
what we're doing here is typically no matter how much weight if I reach my
failure I'm always going to have a dead spot with free weights as I push through
typically a sticking spot around here when I've got my arm fully extended
I can almost rest the weight at the full length of my arm therefore the
resistance changes throughout the duration of movement there the band
increases the resistance the further and further I pushed
so my recommendation with this would be do it without the band perform your two
or three working sets progressively building up the weight maybe add in one
or two training principles within this actual workout but then at the very end
add your pull-up band onto the end of the bar and see how different it feels
as you extend the arm push and you get an increasing amount of resistance
throughout that full range of motion
just to demonstrate just how effective that is I'm gonna take the band and I
want you to see the same weight the difference but it has on the muscle now
without the band first of all it was a lot easier it's hard hard hard
sticking point right there becomes easier now there's you know I could sit
here for a few minutes holding that weights out with the band that wasn't
the case it was constantly putting me back so that's really what you need to
know about the pull-up bands for machines like this they're fantastic
even if you're training without many of the machines think about how you can use
them with free weights with body weights and exercises even push-ups on the
parallel bar dip allowing you to strap around the knees and help assist your
body weight so that if you had a few more repetitions in alright that sums up
the end of today's video looking at our top 10 training techniques you remember
at the beginning of this video I said you were challenged and that was to look
through all of these 10 training principles pick one film yourself doing
it and then post it on Instagram tag me rob riches fitness don't forget
about these guys two koreas beverage corp I'll include the name within the
description show us exactly what you do and which of these 10 training
principles you find works best for you tag me tag these guys within a month of
me posting this video we're gonna pick five winners we'll send you a six-pack
of this nootropic it's a great electrolyte stimulant free drink and
also include a copy of my aqua lean nutrition manuals
don't forget tune in next week we've got some new training and nutritional videos
as always follow me on instagram Robb which is fitness check out the stories
the Instagram TV and a lot of the new posts daily post coming for training
nutrition and just general lifestyle health and well-being alright thanks for
watching see you guys soon take care
For more infomation >> Bisnis yang Dikejar oleh Investor - Tom MC Ifle - Duration: 8:52. 
For more infomation >> Bill O'Reilly on Why There is No Solution to the Hate in the World - Duration: 7:53. 
For more infomation >> OMG 3Q | Hướng dẫn nâng Kim Tướng | Moon Su - Duration: 16:28. 
For more infomation >> 2018 1st CD Granite State Debate: Social Security - Duration: 2:15. 
For more infomation >> Elected leaders divided on what to do after mass shootings - Duration: 2:37. 
For more infomation >> 2018 1st CD Granite State Debate: Trade deals, NAFTA - Duration: 2:50. 
For more infomation >> How to hack the Secret to Happiness - Duration: 1:54. 
For more infomation >> Surgeon Simulator Drunk - Duration: 23:22. 
For more infomation >> 2018 1st CD Granite State Debate: Role model in Congress, TV show they binge-watched - Duration: 2:19. 
Không có nhận xét nào:
Đăng nhận xét