Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
386-451-2412.
Don't do more, do better.
Did you know that by doing yourexercises better your strength
exercises or really this couldapply to running, cycling,
swimming, anything that hastechnique but did you know that
(01:10):
by doing it better, you'reactually overloading, a concept
that I talk about all the timehere?
It's very important to do more,but sometimes doing more is
simply doing it better.
Now, as a trainer with a lot ofexperience, I can tell you that
(01:31):
there are many, many, manytypes of people out there have
to be told to slow down on theiroverload, because you know they
tend to do everything to the100th degree that they do.
(01:53):
So they're going to go up,they're going to go up, they're
going to go up and thensometimes they make their
increases too fast, they maketheir increases too sudden, or
they make their increases toomuch and then they start
backsliding a little bit andthey're probably like that in
(02:13):
everything.
And we know that we in theallied health industry, we can
figure people out pretty quicklyand there really is no right or
wrong.
That's what makes for a goodtrainer, what makes for a good
physician, a good massagetherapist, a good dentist, fill
(02:34):
in the blank, any professionthat works with people
psychiatrists, psychologists,mental health counselor,
addictions counselor.
They learn their patients ortheir clients and come up with
solutions for them, and that'swhat I believe makes a good
(02:55):
trainer.
That's one of the mostimportant things, I believe.
Like I hate the one-size-fitsfits all programs.
You see out there the blanketedadvice of just do this, this
and this that I see out there inphysical fitness and one size
does not fit all.
So there are different typeswhen it comes to this sort of
(03:20):
drive.
You know it's probably a type,a type of personality that
you're going to have to pullback a little bit more.
I'm one of those people and youknow there might be others that
it's harder to get them tooverload.
Maybe they don't want tooverload, and that why that?
(03:43):
Well, one of the reasons whythey might be seeing a trainer
because they understand that tomake progress they're going to
have to go past their currentlimits.
I mean, that's just the way itis.
There's no other formula outthere.
There's a lot of ways tooverload, but we do have to
overload and there's nothingwrong with that.
(04:06):
Like I said, there's nothingwrong with the alpha type A who
really, really push and driveshimself or herself and they need
to hear what I'm going to talkabout today and there's nothing
wrong with the person who has alittle bit of a harder time
pushing themselves and strivingto do more on things, and you
(04:27):
know what it takes all types tomake the world go around.
I don't think we want a worldof full alphas, right?
I mean I think that's all wesee pretty much in politics.
We see where that gets us.
So we don't want that right.
We want some give and take byeverybody, and everybody serves
a great purpose.
So it is up to the good trainerto good allied health
(04:48):
professional to work with thosepeople and know when to give
advice and what advice ismerited.
So if you are one of those typesof people that's more type A,
you might know that because youburn out, maybe you get injured
(05:09):
physically frequently, you know,maybe you suffer some more of
the extremes of that, like lackof sleep or it's impacting your
mental health.
Then you know you're more ofthe type A.
Well, I have found that thatpiece of advice of don't always
do more, do better is reallyreally good, and what I mean by
(05:31):
that is you know, we keep chartshere on people.
I keep one on myself.
I like to look back and seewhat's going on, see what I've
been doing and you know what.
When I get away from that, Itypically will push myself too
hard.
The numbers actually reel me insometimes, and when I go away
(05:52):
from that and I simply go by,feel and I'm getting not as
objective, I tend to startovertraining.
And I think it's important forme to point out at this point
too, too, that, like when I havea fitness podcast, obviously
you are listening to it and Ilisten to a lot of different
(06:12):
podcasts on different topics Ilike to listen to, like on
philosophy, I like to listen onto those types of things, on to,
you know, improvement andthings like that.
I mean the podcasts I listen to, you know, improvement and
things like that.
I mean the podcasts I listen to, you know, are not really say,
fun podcasts.
They're fun for me, but I liketo get something out of it and
(06:33):
learn how I can do a little bitbetter and more.
And one of them I listen to theauthor always talks about how
he's not like preaching to usall like he knows everything.
He's just simply somebodythat's on the path that might be
a little bit further down thepath than the people listening
and you know that's how I wanteverybody to understand too.
(06:57):
So with me, when I come up withtopics, I mean, sure, I've got a
lot of degrees credentials inhealth and fitness and I have a
lot of experience.
But like I study, got a lot ofdegrees credentials in health
and fitness and I have a lot ofexperience but like I study this
stuff because I love this stuff, and as I used to tell my
students that wanted to learnhow to be trainers, I'd say you
know, you have to be your ownfirst client first.
(07:19):
Like you, have to really wantto improve yourself and figure
out what works for you, andhopefully you will learn that
it's going to be many differentthings and it's going to change
over the years.
But you are your firstexperiment and I am my first
experiment and I know what Ilearned for me.
I try to pass on for otherpeople and the evidence I have
(07:42):
is oftentimes what has helped me.
Naturally, I use scientificevidence all the time.
That's one of the things that Ithink is very important.
But I still have to take thatscientific evidence and research
and apply it to myself and gowell, I don't know that I really
like that a whole lot, you know.
And then I throw out myexperiences to try to help other
(08:06):
people.
So when I bring up a topic, itusually comes to me when I'm
exercising.
A lot of times, when I'mrunning or walking, doing cardio
, when I let my brain just kindof go and I'm not working
actively is when I get goodideas of topics and usually it's
something that I am strugglinga little bit with.
(08:26):
And when I start to feel alittle burned out, a little
fatigued, I'm like all right,what am I doing?
And I went back and said well,on this topic I'm like man, I've
been pushing, so I need to goback a little bit and take a
little bit of a week or so andsay you know, do better, don't
overload so fast.
So what that means is, again,this is more applicable to the
(08:51):
person who drives, drives,drives.
The person who, you know, isn'tas motivated to go up all the
time.
Maybe they don't need to take astep back and work on doing
things better, or there'sdefinitely nothing wrong with it
either.
So maybe you can.
But, like, let's say, you'repushing yourself really, really
(09:12):
hard and you notice you'refeeling burned out or plateaued,
and that's usually how wefigure out that we need to take
a step back is when we plateau.
Now I have to be honest and saydon't panic every time you hit
a plateau, because sometimesplateaus are flat out, just
normal.
We're not going to go upforever, as I preached before.
(09:36):
Getting to a maintenance stageis a good thing, but sometimes
we're increasing too fast, toosoon and it's important to say
that to yourself.
Okay, don't do more, do better,cause I can promise you you
probably can do your exercisesbetter than you are.
(09:58):
Some people I don't.
You know I've.
I wish I could figure this out.
It's always baffled me.
It's not an athletic thing.
Figure this out, it's alwaysbaffled me.
It's not an athletic thing.
I don't know that.
It's a coordination thing.
I mean it could potentially bea focus thing.
It's definitely not a fitnessthing, though, and there are
some people that just havenaturally.
(10:20):
I mean, of course, we, we trainpeople to have good form, right
?
Um, it's funny.
One of the things we hear a lotis when we tell a client that
they're doing it really reallywell, they'll say, well, you
know, I had a good teacher, youtaught me and me, or Ellen or
you know anybody else has alwayssaid well, that's not always
true.
(10:40):
I mean, thank you, we try toteach, but at the same time
we've taught this same techniqueto people that just don't get
it and they just don't have thebest of form.
So we know what we're workingwith.
Oftentimes we do the best wecan to help those people and
it's frustrating for them too.
But some people just don't havenaturally good form and I don't
(11:06):
think it's an effort thing,like I think they want to do
better, they're trying to getbetter.
I don't know.
Like I said, I wish I couldlike really pinpoint what the
variables are that leads to this.
But you know, the common thingsyou think of is just not true.
It's not always somebody who'sjust naturally coordinated,
(11:27):
because I've had people thatwere naturally coordinated on
certain things and their form isstill like haphazard at best
after years, years of directionand, you know, helping them try
to change it.
I've had people that haveseemed to be focused in some
things that you know seem to notbe able to get good form.
(11:47):
So we don't know.
But the biggest key to this,before I get back to the point,
is that it's not a fitness thing.
I don't want people to think,oh, it's because that person's
fit.
It's not true.
I have some really fit, fitclients that their form.
I scratch my head at sometimesand say, you know, do you
realize you're throwing it rightnow?
(12:08):
And they don't.
So it's not a fitness thing.
So, yes, you can be fit withbad form.
It's just you're not getting asmuch out of it and you could
potentially hurt yourself andyou're just not helping your
gain.
So it's not a fitness thing.
There are some very fit peoplewith awful form and there are
some people who are like reallyless fit with phenomenal form.
(12:31):
You know, ideally we would loveto have those two meet in the
middle, of course.
So for the people that arealways driving and maybe they've
heard me talk to them abouttheir form you know, focus don't
do more, do better.
So when you're doing thosetricep press downs as an example
, let's say, uh, you know you'redoing okay, so I'll use me, I
(12:55):
can do, I think, on my best set,10 repetitions at 140 pounds.
So rather than say, all right,you know, I'm going to bounce up
to 150 and I'm going to do apyramid, I'm going to to do
eight.
I mean that's fine if I'm doingnatural overload or I'm going
to take that 10 rep up to 12.
You know, sometimes it's a weekor two to go, you know what.
(13:17):
No, I'm going to stay put andI'm going to do this better.
It doesn't mean it's going tobe easier.
It could be harder becauseyou're focused or I'm focused.
More and better means I'm goingto really make sure my elbows
stay on the side when I'mtalking these tricep press downs
.
I'm not going to lift mydeltoids like I'm doing a
shoulder shrug at the top to geta little bit of momentum going.
(13:38):
I'm not going to like stop 99%of the way down, I'm going to go
all the way down, like that'sdoing it better.
Or maybe my tempo needs to beimproved.
Maybe I have great tempo in thefirst three or four, but then I
start changing the tempo so Ican get more repetitions.
That's a common thing people doand then they're getting out of
(14:01):
tempo when really it's alwaysbest to stay in that nice, even
tempo.
So that's what I mean by don'tdo more, do better.
You know, maybe your squats aregood but they're not great.
So, instead of going up, maybeyou say you know what, before I
go up, I want to make sure I canget to 90 degrees with the
(14:24):
weight that I'm using andkeeping my spine up Again.
Maybe you can't get to 90degrees with the weight that I'm
using and keeping my spine upAgain.
Maybe you can't get to 90degrees because you have a
posture issue or you have kneeissues.
That's okay, I'm not talkingabout that.
That doesn't need to be forced.
What I'm saying is, if you arealways thinking about going up
and you haven't perfected yourlevel of technique, I think it's
(14:46):
time to perfect your level oftechnique.
We can take every exercise anddo that.
You know, wayne Westcott for along time talked about the
two-by-two rule and I reallyliked it.
I think I really like himbecause he's a PhD guy.
I got the honor to hear himspeak once.
(15:09):
I actually orchestratedbringing him to Daytona Beach.
It was just, you know well,part luck and part just good
contacts being able to connectthem and he was going to be in
Florida so I asked him if he cancome speak and he's like I said
, he's a PhD guy.
He's really kind of famous inthe health and fitness world.
(15:29):
He was the director of NautilusIncorporated for a long time.
Bigwig Bigwig has written a lotof books.
Anyway, I always loved himbecause he's still around I
shouldn't say past tense, but Imean I don't know that he's
still publishing but I alwaysloved his work because he was
able to take concepts, becausehe had the experience and he was
(15:53):
able to take things and go allright.
What's human nature?
Well, for many human nature isto drive, drive, drive and
they're always going up withoutputting maybe their thought into
quality, putting maybe theirthought into quality.
So he had his two by two rulethat I really, really loved and
(16:16):
that was being able to do twomore reps than your goal weight
under after two consecutiveworkouts.
Then you move up, so two repsmore than you wanted to achieve,
and when you can achieve thattwo times in a row, then think
about going up.
I think what that did was thatdid slow people down sometimes
because, again, you know ourbody does need to adapt to the
amount of stress and stimulus.
(16:37):
How much.
We don't know that magic ballthat can see into the future
that tells me exactly the amountof stimulus that a person needs
to get better, or the amount ofstimulus I need to get better.
We don't we have to go bysymptoms, we have to go by what
(16:57):
feels like it's working.
We just know that there has tobe a stimulus, then there has to
be a form of an adaptation,rest and then you grow so like
we don't know exactly how muchwe need.
But the two by two rule wasgood because they didn't go up
every time.
They made sure that basicallythe body adapted and then we
(17:19):
went up.
I practice that a lot withpeople, especially again, we, I
know, my trainers know people,so I'll know.
Okay, I'm not going to go upwith this person every time,
because they push themselvesreally hard already.
Others, if it's harder to maybeget them to go up, it might be
every time, because we basicallytake advantage of it when we
(17:42):
can get it.
So, yeah, we use a littlepsychology, we use a lot of
trickery, but the good thing isit's all for your best benefit.
That was a good way to thinkabout.
Don't always do more, do better.
What can you do better?
Maybe let's take this to thecardio.
(18:03):
You know, as I wrap up, youknow maybe you're always driving
yourself on your runs, but haveyou thought about, you know,
instead of increasing my mileage, I'm going to try to do this a
little bit better.
That doesn't mean like betterpace, because that's increasing
too.
To do this a little bit better,that doesn't mean like better
pace, because that's increasingtoo.
It just might mean, you know, Iwant to do this run at this
pace, at this distance.
(18:23):
I want to do this a few timesand see if I can't work on my
technique a little bit better,see if maybe, after the third
time of doing this, it felt alittle easier than the first two
times, which is really whatshould happen, right?
I mean, if your body's adapting, you're supposed to feel that
it's getting a little bit easier.
Now it's a little bit harderwith the cardio because there's
(18:44):
other variables.
You know, the first time you doit it might just be a
freakishly out of characteristicday in Florida and it's 20
degrees cooler.
And then the second and thirdtime you do it it's 20 degrees
warmer, and so you're like God,that didn't get better, that got
worse.
So there's variables we have tothink about.
Of course, that makes it alittle harder for cardio,
(19:06):
especially outdoor cardio withhot ambient temperatures, but
you can still think about thisconcept All right.
So everything that you're doing,I want you to really put the
focus this week on doing itbetter.
If you're doing box jumps orexplosive jumps because you're
working in a power sport, likesome of my baseball players are,
(19:30):
and volleyball players arefocus on landing softer, focus
on making less noise.
That means that you're gainingmore control.
Don't do more this week, dobetter.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(19:52):
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product,they have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
No-transcript.
Welcome to there is a Method to the Madness.
My name is Rob Maxwell and I'man exercise physiologist and
personal trainer.
I am the owner of Maxwell'sFitness Programs and I've been
in business since 1994.
The purpose of this podcast isto get to the real deal of what
really works and, mostimportantly, why things work.
(00:21):
Hence the name there is amethod to the madness.
Before I get to today's show, Iwant to thank Jonathan and Lynn
Gildan of the Gildan Group atRealty Pros.
They are committed to providingthe highest level of customer
service in home sales.
Why don't you give them a shoutand figure out what your home
is worth?
386-451-2412.
(00:44):
386-451-2412.
Don't do more, do better.
Did you know that by doing yourexercises better your strength
exercises or really this couldapply to running, cycling,
swimming, anything that hastechnique but did you know that
(01:10):
by doing it better, you'reactually overloading, a concept
that I talk about all the timehere?
It's very important to do more,but sometimes doing more is
simply doing it better.
Now, as a trainer with a lot ofexperience, I can tell you that
(01:31):
there are many, many, manytypes of people out there have
to be told to slow down on theiroverload, because you know they
tend to do everything to the100th degree that they do.
(01:53):
So they're going to go up,they're going to go up, they're
going to go up and thensometimes they make their
increases too fast, they maketheir increases too sudden, or
they make their increases toomuch and then they start
backsliding a little bit andthey're probably like that in
(02:13):
everything.
And we know that we in theallied health industry, we can
figure people out pretty quicklyand there really is no right or
wrong.
That's what makes for a goodtrainer, what makes for a good
physician, a good massagetherapist, a good dentist, fill
(02:34):
in the blank, any professionthat works with people
psychiatrists, psychologists,mental health counselor,
addictions counselor.
They learn their patients ortheir clients and come up with
solutions for them, and that'swhat I believe makes a good
(02:55):
trainer.
That's one of the mostimportant things, I believe.
Like I hate the one-size-fitsfits all programs.
You see out there the blanketedadvice of just do this, this
and this that I see out there inphysical fitness and one size
does not fit all.
So there are different typeswhen it comes to this sort of
(03:20):
drive.
You know it's probably a type,a type of personality that
you're going to have to pullback a little bit more.
I'm one of those people and youknow there might be others that
it's harder to get them tooverload.
Maybe they don't want tooverload, and that why that?
(03:43):
Well, one of the reasons whythey might be seeing a trainer
because they understand that tomake progress they're going to
have to go past their currentlimits.
I mean, that's just the way itis.
There's no other formula outthere.
There's a lot of ways tooverload, but we do have to
overload and there's nothingwrong with that.
(04:06):
Like I said, there's nothingwrong with the alpha type A who
really, really push and driveshimself or herself and they need
to hear what I'm going to talkabout today and there's nothing
wrong with the person who has alittle bit of a harder time
pushing themselves and strivingto do more on things, and you
(04:27):
know what it takes all types tomake the world go around.
I don't think we want a worldof full alphas, right?
I mean I think that's all wesee pretty much in politics.
We see where that gets us.
So we don't want that right.
We want some give and take byeverybody, and everybody serves
a great purpose.
So it is up to the good trainerto good allied health
(04:48):
professional to work with thosepeople and know when to give
advice and what advice ismerited.
So if you are one of those typesof people that's more type A,
you might know that because youburn out, maybe you get injured
(05:09):
physically frequently, you know,maybe you suffer some more of
the extremes of that, like lackof sleep or it's impacting your
mental health.
Then you know you're more ofthe type A.
Well, I have found that thatpiece of advice of don't always
do more, do better is reallyreally good, and what I mean by
(05:31):
that is you know, we keep chartshere on people.
I keep one on myself.
I like to look back and seewhat's going on, see what I've
been doing and you know what.
When I get away from that, Itypically will push myself too
hard.
The numbers actually reel me insometimes, and when I go away
(05:52):
from that and I simply go by,feel and I'm getting not as
objective, I tend to startovertraining.
And I think it's important forme to point out at this point
too, too, that, like when I havea fitness podcast, obviously
you are listening to it and Ilisten to a lot of different
(06:12):
podcasts on different topics Ilike to listen to, like on
philosophy, I like to listen onto those types of things, on to,
you know, improvement andthings like that.
I mean the podcasts I listen to, you know, improvement and
things like that.
I mean the podcasts I listen to, you know, are not really say,
fun podcasts.
They're fun for me, but I liketo get something out of it and
(06:33):
learn how I can do a little bitbetter and more.
And one of them I listen to theauthor always talks about how
he's not like preaching to usall like he knows everything.
He's just simply somebodythat's on the path that might be
a little bit further down thepath than the people listening
and you know that's how I wanteverybody to understand too.
(06:57):
So with me, when I come up withtopics, I mean, sure, I've got a
lot of degrees credentials inhealth and fitness and I have a
lot of experience.
But like I study, got a lot ofdegrees credentials in health
and fitness and I have a lot ofexperience but like I study this
stuff because I love this stuff, and as I used to tell my
students that wanted to learnhow to be trainers, I'd say you
know, you have to be your ownfirst client first.
(07:19):
Like you, have to really wantto improve yourself and figure
out what works for you, andhopefully you will learn that
it's going to be many differentthings and it's going to change
over the years.
But you are your firstexperiment and I am my first
experiment and I know what Ilearned for me.
I try to pass on for otherpeople and the evidence I have
(07:42):
is oftentimes what has helped me.
Naturally, I use scientificevidence all the time.
That's one of the things that Ithink is very important.
But I still have to take thatscientific evidence and research
and apply it to myself and gowell, I don't know that I really
like that a whole lot, you know.
And then I throw out myexperiences to try to help other
(08:06):
people.
So when I bring up a topic, itusually comes to me when I'm
exercising.
A lot of times, when I'mrunning or walking, doing cardio
, when I let my brain just kindof go and I'm not working
actively is when I get goodideas of topics and usually it's
something that I am strugglinga little bit with.
(08:26):
And when I start to feel alittle burned out, a little
fatigued, I'm like all right,what am I doing?
And I went back and said well,on this topic I'm like man, I've
been pushing, so I need to goback a little bit and take a
little bit of a week or so andsay you know, do better, don't
overload so fast.
So what that means is, again,this is more applicable to the
(08:51):
person who drives, drives,drives.
The person who, you know, isn'tas motivated to go up all the
time.
Maybe they don't need to take astep back and work on doing
things better, or there'sdefinitely nothing wrong with it
either.
So maybe you can.
But, like, let's say, you'repushing yourself really, really
(09:12):
hard and you notice you'refeeling burned out or plateaued,
and that's usually how wefigure out that we need to take
a step back is when we plateau.
Now I have to be honest and saydon't panic every time you hit
a plateau, because sometimesplateaus are flat out, just
normal.
We're not going to go upforever, as I preached before.
(09:36):
Getting to a maintenance stageis a good thing, but sometimes
we're increasing too fast, toosoon and it's important to say
that to yourself.
Okay, don't do more, do better,cause I can promise you you
probably can do your exercisesbetter than you are.
(09:58):
Some people I don't.
You know I've.
I wish I could figure this out.
It's always baffled me.
It's not an athletic thing.
Figure this out, it's alwaysbaffled me.
It's not an athletic thing.
I don't know that.
It's a coordination thing.
I mean it could potentially bea focus thing.
It's definitely not a fitnessthing, though, and there are
some people that just havenaturally.
(10:20):
I mean, of course, we, we trainpeople to have good form, right
?
Um, it's funny.
One of the things we hear a lotis when we tell a client that
they're doing it really reallywell, they'll say, well, you
know, I had a good teacher, youtaught me and me, or Ellen or
you know anybody else has alwayssaid well, that's not always
true.
(10:40):
I mean, thank you, we try toteach, but at the same time
we've taught this same techniqueto people that just don't get
it and they just don't have thebest of form.
So we know what we're workingwith.
Oftentimes we do the best wecan to help those people and
it's frustrating for them too.
But some people just don't havenaturally good form and I don't
(11:06):
think it's an effort thing,like I think they want to do
better, they're trying to getbetter.
I don't know.
Like I said, I wish I couldlike really pinpoint what the
variables are that leads to this.
But you know, the common thingsyou think of is just not true.
It's not always somebody who'sjust naturally coordinated,
(11:27):
because I've had people thatwere naturally coordinated on
certain things and their form isstill like haphazard at best
after years, years of directionand, you know, helping them try
to change it.
I've had people that haveseemed to be focused in some
things that you know seem to notbe able to get good form.
(11:47):
So we don't know.
But the biggest key to this,before I get back to the point,
is that it's not a fitness thing.
I don't want people to think,oh, it's because that person's
fit.
It's not true.
I have some really fit, fitclients that their form.
I scratch my head at sometimesand say, you know, do you
realize you're throwing it rightnow?
(12:08):
And they don't.
So it's not a fitness thing.
So, yes, you can be fit withbad form.
It's just you're not getting asmuch out of it and you could
potentially hurt yourself andyou're just not helping your
gain.
So it's not a fitness thing.
There are some very fit peoplewith awful form and there are
some people who are like reallyless fit with phenomenal form.
(12:31):
You know, ideally we would loveto have those two meet in the
middle, of course.
So for the people that arealways driving and maybe they've
heard me talk to them abouttheir form you know, focus don't
do more, do better.
So when you're doing thosetricep press downs as an example
, let's say, uh, you know you'redoing okay, so I'll use me, I
(12:55):
can do, I think, on my best set,10 repetitions at 140 pounds.
So rather than say, all right,you know, I'm going to bounce up
to 150 and I'm going to do apyramid, I'm going to to do
eight.
I mean that's fine if I'm doingnatural overload or I'm going
to take that 10 rep up to 12.
You know, sometimes it's a weekor two to go, you know what.
(13:17):
No, I'm going to stay put andI'm going to do this better.
It doesn't mean it's going tobe easier.
It could be harder becauseyou're focused or I'm focused.
More and better means I'm goingto really make sure my elbows
stay on the side when I'mtalking these tricep press downs
.
I'm not going to lift mydeltoids like I'm doing a
shoulder shrug at the top to geta little bit of momentum going.
(13:38):
I'm not going to like stop 99%of the way down, I'm going to go
all the way down, like that'sdoing it better.
Or maybe my tempo needs to beimproved.
Maybe I have great tempo in thefirst three or four, but then I
start changing the tempo so Ican get more repetitions.
That's a common thing people doand then they're getting out of
(14:01):
tempo when really it's alwaysbest to stay in that nice, even
tempo.
So that's what I mean by don'tdo more, do better.
You know, maybe your squats aregood but they're not great.
So, instead of going up, maybeyou say you know what, before I
go up, I want to make sure I canget to 90 degrees with the
(14:24):
weight that I'm using andkeeping my spine up Again.
Maybe you can't get to 90degrees with the weight that I'm
using and keeping my spine upAgain.
Maybe you can't get to 90degrees because you have a
posture issue or you have kneeissues.
That's okay, I'm not talkingabout that.
That doesn't need to be forced.
What I'm saying is, if you arealways thinking about going up
and you haven't perfected yourlevel of technique, I think it's
(14:46):
time to perfect your level oftechnique.
We can take every exercise anddo that.
You know, wayne Westcott for along time talked about the
two-by-two rule and I reallyliked it.
I think I really like himbecause he's a PhD guy.
I got the honor to hear himspeak once.
(15:09):
I actually orchestratedbringing him to Daytona Beach.
It was just, you know well,part luck and part just good
contacts being able to connectthem and he was going to be in
Florida so I asked him if he cancome speak and he's like I said
, he's a PhD guy.
He's really kind of famous inthe health and fitness world.
(15:29):
He was the director of NautilusIncorporated for a long time.
Bigwig Bigwig has written a lotof books.
Anyway, I always loved himbecause he's still around I
shouldn't say past tense, but Imean I don't know that he's
still publishing but I alwaysloved his work because he was
able to take concepts, becausehe had the experience and he was
(15:53):
able to take things and go allright.
What's human nature?
Well, for many human nature isto drive, drive, drive and
they're always going up withoutputting maybe their thought into
quality, putting maybe theirthought into quality.
So he had his two by two rulethat I really, really loved and
(16:16):
that was being able to do twomore reps than your goal weight
under after two consecutiveworkouts.
Then you move up, so two repsmore than you wanted to achieve,
and when you can achieve thattwo times in a row, then think
about going up.
I think what that did was thatdid slow people down sometimes
because, again, you know ourbody does need to adapt to the
amount of stress and stimulus.
(16:37):
How much.
We don't know that magic ballthat can see into the future
that tells me exactly the amountof stimulus that a person needs
to get better, or the amount ofstimulus I need to get better.
We don't we have to go bysymptoms, we have to go by what
(16:57):
feels like it's working.
We just know that there has tobe a stimulus, then there has to
be a form of an adaptation,rest and then you grow so like
we don't know exactly how muchwe need.
But the two by two rule wasgood because they didn't go up
every time.
They made sure that basicallythe body adapted and then we
(17:19):
went up.
I practice that a lot withpeople, especially again, we, I
know, my trainers know people,so I'll know.
Okay, I'm not going to go upwith this person every time,
because they push themselvesreally hard already.
Others, if it's harder to maybeget them to go up, it might be
every time, because we basicallytake advantage of it when we
(17:42):
can get it.
So, yeah, we use a littlepsychology, we use a lot of
trickery, but the good thing isit's all for your best benefit.
That was a good way to thinkabout.
Don't always do more, do better.
What can you do better?
Maybe let's take this to thecardio.
(18:03):
You know, as I wrap up, youknow maybe you're always driving
yourself on your runs, but haveyou thought about, you know,
instead of increasing my mileage, I'm going to try to do this a
little bit better.
That doesn't mean like betterpace, because that's increasing
too.
To do this a little bit better,that doesn't mean like better
pace, because that's increasingtoo.
It just might mean, you know, Iwant to do this run at this
pace, at this distance.
(18:23):
I want to do this a few timesand see if I can't work on my
technique a little bit better,see if maybe, after the third
time of doing this, it felt alittle easier than the first two
times, which is really whatshould happen, right?
I mean, if your body's adapting, you're supposed to feel that
it's getting a little bit easier.
Now it's a little bit harderwith the cardio because there's
(18:44):
other variables.
You know, the first time you doit it might just be a
freakishly out of characteristicday in Florida and it's 20
degrees cooler.
And then the second and thirdtime you do it it's 20 degrees
warmer, and so you're like God,that didn't get better, that got
worse.
So there's variables we have tothink about.
Of course, that makes it alittle harder for cardio,
(19:06):
especially outdoor cardio withhot ambient temperatures, but
you can still think about thisconcept All right.
So everything that you're doing,I want you to really put the
focus this week on doing itbetter.
If you're doing box jumps orexplosive jumps because you're
working in a power sport, likesome of my baseball players are,
(19:30):
and volleyball players arefocus on landing softer, focus
on making less noise.
That means that you're gainingmore control.
Don't do more this week, dobetter.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
(19:52):
podcasts and please selectautomatic download, because that
really helps the show.
Now I want to thank OverheadDoor of Daytona Beach, the
area's premier garage doorcompany.
They have the best product,they have the best service.
I personally vouch for Jeff andZach Hawk, the owners.
No-transcript.
Popular Podcasts
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Law & Order: Criminal Justice System - Season 1 & Season 2
Season Two Out Now! Law & Order: Criminal Justice System tells the real stories behind the landmark cases that have shaped how the most dangerous and influential criminals in America are prosecuted. In its second season, the series tackles the threat of terrorism in the United States. From the rise of extremist political groups in the 60s to domestic lone wolves in the modern day, we explore how organizations like the FBI and Joint Terrorism Take Force have evolved to fight back against a multitude of terrorist threats.