Episode Transcript
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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 a method to themadness.
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):
1-888-386-451-2412.
What would you think if I sangout of tune?
Would you stand up and walk outon me, would you?
Well, let me ask you something.
Will you lend me your ears andlet me sing you a song, and then
(01:05):
I will really try not to singout of key.
Well, you probably didn't tunein for that today, now, did you?
So those are the little lyricsfrom, with a little help from my
friends from the Beatles.
A little side note on that, andthen I'll absolutely not leave
you hanging and explain why I'mstarting this podcast this way,
(01:26):
like I don't know, five, sixyears ago now, we went to the
50th anniversary of theWoodstock celebration in New
York and uh, just so happened tobe up there, actually, and went
and uh, one of the bandsplaying was Ringo and he sang
that, which I thought was supercool because I'm a Beatle freak
and, uh, you know, it was coolto just hear one of the Beatles
(01:46):
do one of their songs.
So that's interesting, isn't it?
Only to me, I am sure, and youcould give a you know what.
But the reason why I bring allof this up is because I'm going
to talk about the value ofspotting, having a friend in the
gym.
I'm going to talk about some ofthe recent information on
(02:09):
spotting.
I guess I shouldn't say it'srecent.
We've known this for a while.
But I want to talk about someof the research on this.
It's pretty cool.
There are so many things aboutthe time and what happens and
(02:51):
you know, quite frankly, people,most or many people don't have
like the prerequisite scientificinformation to sometimes
understand what's going on.
Yet they want to know.
I don't know.
I mean, physiology is important, of course it is.
I've got a degree in it, like Ispent a lot of money for it.
(03:12):
It is, but it's like we know somuch information.
The problem is people don't doit.
You know, like we can say allthis till we're blue in the face
and then people don't show up.
So it's like I spend so muchtime on these psychological
(03:33):
things because they are soimportant.
People get wrapped up into whatis the best, the most ideal
training program in the world,the most ideal training program
in the world, and then we gethit with this information like
this that I absolutely love,talking about the power of
spotting and go.
Well, I mean that's cool.
(03:53):
You know, if you follow thatperfect periodization, that
classic linear periodizationplan that charts your workouts
for you for like literally twoyears leading up to your Olympic
Games, yeah, I could see wherethat's going to have a lot of
you know results for you.
Of course you still kind ofhave to show up, but I could see
(04:14):
where you know that's verybeneficial.
Or we can get a workout partnerand just do a million different
kinds of workouts that work.
But the important thing iswe've got to show up so they can
work.
We've got to do it right.
So like we see all these fancyplans and then we get blown away
(04:40):
with information.
So one of them I've seen a few,but two of them that really
really stand out to me I'm goingto go over with you.
I've seen a few, but two ofthem that really really stand
out to me I'm going to go overwith you.
In Steve Magnus' new book, theInside Game, I really like him.
He's really good.
I believe his educationalbackground is in sports,
psychology and all that.
I know he's a performance coach.
He was a performance coach atNike.
(05:06):
He was actually a whistleblowerthere that kind of caught them
not the shoe portion of it, butcaught like the training staff
doing some things and someabuses that they shouldn't have
been doing and using some drugsthey shouldn't have been using.
So unfortunately he got kind ofinfamous for being a
whistleblower.
With that I don't mean likethat's a bad thing he did.
I think it's totally, totallycourageous for him to do that.
(05:26):
I just mean that he's got somuch more value out there than
being just a whistleblower likethis.
Guy's a phenom in theperformance world and he's given
us so much great information.
So in his new book In the InsideGame, he talks about this study
they did on support, onliterally spotting somebody, and
(05:49):
what they found was that if aperson has somebody spotting
them on a bench press, like noteven hands on the bar, not
helping, just available likeright behind the person, the
person is going to get 4.5 morereps than if that person wasn't
(06:10):
there.
I mean that's a lot.
I mean, if we're looking atwhat we call rep max okay, so
rep max means that we're doingthe most repetitions we can for
a given rep range.
So, for example, a rep max of10 would be that's the most reps
(06:31):
you can do for 10 reps.
So if we're talking rep max andI'm not trying to confuse you,
I'm just trying to show you,like, what this really means
Like this is like a ton of extrarepetitions.
We can typically do rep max 10with about 75% of our one rep
(06:53):
max.
That's usually what we can do,and five rep max is somewhere
typically around 88% of our onerep max.
So we're talking that alone'slike a 12% difference in load.
If we're looking at it that waywhich I like to do and I
probably overcomplicated it orwe can look at it simplicity and
(07:16):
just say, dude, they can get4.5 more reps.
That's a lot, man, like that'shuge just from somebody standing
there and I can tell you thatfrom my own personal experience
as a gym rat when I was growingup, working out in my late teens
and early twenties, like mostyoung men, I was obsessed with
(07:40):
the bench press, like I wantedto bench press At most.
Like, let's just say, hardcoregyms Mondays are going to be
like international chess day,like most guys are going to be
benching and benching andbenching that's just what guys
(08:01):
like to do, especially youngermen.
So I was like obsessed with it.
So I found, probably justthrough trial and error and
accidentally finding this outtrial and error and accidentally
finding this out but I foundthat if my workout partner put
their hands on the bar like inthe middle on the smooth part,
put their hands on the bar, gaveme a lift off and then just
(08:23):
held the bar, not helping, notpulling, just held it.
I did so much more and I foundof course I didn't invent this.
I mean I got this idea becauseI saw other people do it right.
So I found that I would reallyjust push harder, to the point
where I'd rack the weight,whatever rep range I wanted to
(08:45):
do, and I'd ask my workoutpartner.
I'd say, hey, man, did you help?
Because it felt like you helped.
And they'd say, no, I promise,I just had my hands on the bar,
I did not help.
It felt like they did, you know.
And you say, oh well, you know,maybe they're just making you
feel better.
No, no, no, because I wouldflip around and do the same
(09:07):
thing and I would be the spotterAgain.
I'm not educated yet.
I'm not educated yet.
I am not a personal trainer yet.
I have not.
Well, I've gone to college, butI'm majoring in psychology,
most likely during this part.
I've worked out for severalyears at this point, but I
wasn't educated.
It was just.
This is what we did a lot oftrial and error.
(09:28):
So I would spot my friends andthe same thing they said are you
sure you didn't help?
I've got man, I did not help.
You know, I just have my handson the bar.
So it worked.
There is something about it andI will tell you what that is.
That something is security.
When we feel safer, we pushharder.
(09:50):
I know that's counterintuitive,right, because you might think
well, if you feel like yourlife's dependent upon it, you're
just going to push and push.
It's like yeah, I mean, I'veheard those studies about.
You know a person pulling thecar off their kid.
You know those types of things.
I'm not going to like discountthat.
I mean, okay, that probablyhappened, whatever.
(10:12):
But the studies kind of showlike the opposite effect.
I don't know about that, that'slike life and death or whatever
.
I'm not even going to touchthat.
I'm talking about like thestudies show that if we feel
safer, we try harder, plain andsimple.
And when you're bench pressingor doing squats or you know
exercises where your safetyliterally is at risk, you know
(10:38):
like, let's say, you don't get alift.
Well, if you're bench pressingit's stuck to your sternum or if
it comes down too hard it'sgoing to break your sternum.
A squat has even worseramifications if something
happens.
So you know there is definitelyrisk involved and the studies
have shown that we actually pushharder when we feel safer.
(10:59):
I can remember it wouldn't evenbe close.
So I was pretty strong back.
You know, in these times thatwas my goal, it was what I
wanted to do.
So I was bench pressing over300 pounds and you know my
maximum back then was 360 poundswith hands on the bar.
I must say so I didn't competein powerlifting because that
(11:23):
would have been illegal.
I was bodybuilding.
That was more of the sport Icompeted in, but I still cared
about strength and all.
But you can have hands in thebar and obviously it counts to
you in the gym.
It's not going to count in a,you know, official powerlifting
competition.
But I guarantee this, I didn'teven try it.
I'm not an idiot, but I mean Iguess I could be, but I wasn't
in this situation.
(11:43):
But I don't even know whatwould have happened if I would
have tried 360 pounds withouthands in the bar.
I mean regardless.
I don't believe partners werehelping, but there would have
been a panic in there and Iwouldn't have gotten a lift.
So I just know, for me itworked.
And then the studies have shownthat that's true for everybody.
As I just quoted Magnus'sstudies.
(12:07):
All right, so, and a little bitmore, some Westcott studies have
shown that people that end updoing spotted assisted reps Now
in this case a person isassisting them.
So now we can call this one oftwo things people in the gym
world.
You can call it assisted repsor you could call it forced reps
(12:28):
either way.
But that means now we're notjust spotting Like at the gym.
Here we spot I mean at leastthe trainers we spot.
We're not going to have peoplereally do forced reps per se.
That's not usually the type ofthing we're working on.
Naturally we spot, so we do spot, and there's been countless
(12:48):
times where I put my hands onthe bar to help mentally feel
like they're safe and secure.
I'll do that, even with theSmith machine, leg press even.
I'll keep my hands.
You know, we recently had oneof our clients who's in his
early 60s, jake Johanson.
He's a council member, you know, and his goal was to be able to
(13:10):
stack the leg press machine,which is 300 pounds, which is
really isolateral.
So it's 600 pounds, believe itor not, for reps of six to eight
.
That was his goal and we've hitit.
So I helped push that out andthen I kept my hands close
because I know there is asecurity factor in that.
So even as trainers, wedefinitely spot that way staying
(13:33):
tight, keeping our hands,sometimes even on a person's
wrists if they're doing dumbbellexercises, not helping them but
spotting them.
So I just wanted to back up andsay that in my professional
experience, spotting has shownme that clients feel so much
more safe when you do that andpush harder, all right.
(13:55):
So now let's move on to assistedreps, or forced reps.
That's where you actually areassisting somebody.
Even if it's minutely, even ifit's like 5%, like they're
pushing a hundred percent, theyhit failure.
You push 5%, they're giving itall they have and they do a few
more repetitions.
That is called forced reps, allright.
(14:16):
So that has shown to increasesomebody's strength by over 40%.
Now, you don't want to do thatall the time, you don't want to
do that on every set and that'sa whole another podcast.
But like if all somebody everdid was forced reps on
everything or assisted reps onevery single set, every single
(14:38):
workout, they would get burnedout.
So no, we don't advocate doingthat all the time out.
They would get burned out.
So no, we don't advocate doingthat all the time.
But maybe on your last set of anexercise, a forced repetition,
an assisted repetition, or twoor three, can really help
somebody.
Well, I shouldn't say can,because research says it does.
A person will build theirstrength by 40% by using that
(15:04):
technique, and that isabsolutely a fact.
And that's another thing wewould all do as young gym rats
trying to get stronger in thegym, I mean like it or not.
I mean this is like the late80s and early 90s.
I mean you're working out withyour workout partners and
they're like no, I said 10 more.
And you're like what Hands inthe bar Now they're pulling?
(15:26):
It's like you're not evenbenching anymore, they're doing
like an upright row and you'rejust hanging on for dear life.
But you know, obviously kidswill take it too far.
But there's absolute truth tothe fact that assisted reps or
forced reps, done appropriately,like I said, done as far as the
last set of an exercise forjust two or three reps, will
(15:46):
lead to significant strength,and that significant strength
will be 40%, right?
So what does all this mean?
It means you can't get bywithout a little help from your
friends.
Like these are the things thatmatter people, and so many times
people love to get into thesearguments, right?
I mean, they do it all the time, whether it be on social media
(16:08):
or kind of like, in their groupmessaging or among friends.
Right, people love to argue,and I'm not just talking
strength training, I'm talkingeverything.
People get so wrapped up intothese big macro matters and they
don't pay attention at all tothe micro matters at all Like we
(16:28):
can talk about the perfectworkout program and it's not
going to help you in the leastunless you actually get to the
gym.
Or we can talk about, oh, isthis a great technique I should
be using and I'd say I don'tknow or get a workout partner,
because you know a workoutpartner, you know, kind of does
two things for you.
Number one, they assist youwith accountability, which is
(16:51):
huge.
And number two, they can spotyou, which will give you some
security, and they can assistyou, which will give you some
benefits.
So I mean there's all these bigthings and then there's these
like common sense things, youknow common sense things that we
can fall back on and go.
Oh, I didn't really know thescience behind it and you know
that's always kind of been.
(17:11):
My job is to take the thingsthat, like we know to work and
go.
Well, it's not just theory.
I mean let's take thesecomplicated matters, let's break
them down.
Let me show you the science onit.
You'll see that actually, youknow what they're saying is true
, all right.
So you know, think about thattoday.
I mean, if you come to my gymand you work out at the gym, you
know it's already covered.
(17:32):
You know we do that, we spot,we encourage.
You know we hopefully make youfeel safe, because I know that
is huge.
In a gym or really anywhereelse in any kind of a
relationship, safety isabsolutely critical.
But if you don't have thatluxury of having a personal
trainer or a trainer or peoplethat you know at the gym, go
find one.
(17:53):
I mean again, I know that's aluxury.
So I don't mean go find atrainer, I mean go find a
workout partner, find somebodywho will spot you At the very
least.
If you go to the gym byyourself and you're on your last
set of an exercise an exercisethat would require maybe some
kind of spotting say, hey, canyou watch me on these and just
kind of like make sure that myform stays good and you know, if
(18:14):
you really have to, pleaseassist.
I mean, go ask for help.
Man, asking for help is anabsolute sign of security, not
weakness.
All right, we can't get bywithout a little help from our
friends.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
(18:37):
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.
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
(18:59):
at 386-222-3165.
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 a method to themadness.
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):
1-888-386-451-2412.
What would you think if I sangout of tune?
Would you stand up and walk outon me, would you?
Well, let me ask you something.
Will you lend me your ears andlet me sing you a song, and then
(01:05):
I will really try not to singout of key.
Well, you probably didn't tunein for that today, now, did you?
So those are the little lyricsfrom, with a little help from my
friends from the Beatles.
A little side note on that, andthen I'll absolutely not leave
you hanging and explain why I'mstarting this podcast this way,
(01:26):
like I don't know, five, sixyears ago now, we went to the
50th anniversary of theWoodstock celebration in New
York and uh, just so happened tobe up there, actually, and went
and uh, one of the bandsplaying was Ringo and he sang
that, which I thought was supercool because I'm a Beatle freak
and, uh, you know, it was coolto just hear one of the Beatles
(01:46):
do one of their songs.
So that's interesting, isn't it?
Only to me, I am sure, and youcould give a you know what.
But the reason why I bring allof this up is because I'm going
to talk about the value ofspotting, having a friend in the
gym.
I'm going to talk about some ofthe recent information on
(02:09):
spotting.
I guess I shouldn't say it'srecent.
We've known this for a while.
But I want to talk about someof the research on this.
It's pretty cool.
There are so many things aboutthe time and what happens and
(02:51):
you know, quite frankly, people,most or many people don't have
like the prerequisite scientificinformation to sometimes
understand what's going on.
Yet they want to know.
I don't know.
I mean, physiology is important, of course it is.
I've got a degree in it, like Ispent a lot of money for it.
(03:12):
It is, but it's like we know somuch information.
The problem is people don't doit.
You know, like we can say allthis till we're blue in the face
and then people don't show up.
So it's like I spend so muchtime on these psychological
(03:33):
things because they are soimportant.
People get wrapped up into whatis the best, the most ideal
training program in the world,the most ideal training program
in the world, and then we gethit with this information like
this that I absolutely love,talking about the power of
spotting and go.
Well, I mean that's cool.
(03:53):
You know, if you follow thatperfect periodization, that
classic linear periodizationplan that charts your workouts
for you for like literally twoyears leading up to your Olympic
Games, yeah, I could see wherethat's going to have a lot of
you know results for you.
Of course you still kind ofhave to show up, but I could see
(04:14):
where you know that's verybeneficial.
Or we can get a workout partnerand just do a million different
kinds of workouts that work.
But the important thing iswe've got to show up so they can
work.
We've got to do it right.
So like we see all these fancyplans and then we get blown away
(04:40):
with information.
So one of them I've seen a few,but two of them that really
really stand out to me I'm goingto go over with you.
I've seen a few, but two ofthem that really really stand
out to me I'm going to go overwith you.
In Steve Magnus' new book, theInside Game, I really like him.
He's really good.
I believe his educationalbackground is in sports,
psychology and all that.
I know he's a performance coach.
He was a performance coach atNike.
(05:06):
He was actually a whistleblowerthere that kind of caught them
not the shoe portion of it, butcaught like the training staff
doing some things and someabuses that they shouldn't have
been doing and using some drugsthey shouldn't have been using.
So unfortunately he got kind ofinfamous for being a
whistleblower.
With that I don't mean likethat's a bad thing he did.
I think it's totally, totallycourageous for him to do that.
(05:26):
I just mean that he's got somuch more value out there than
being just a whistleblower likethis.
Guy's a phenom in theperformance world and he's given
us so much great information.
So in his new book In the InsideGame, he talks about this study
they did on support, onliterally spotting somebody, and
(05:49):
what they found was that if aperson has somebody spotting
them on a bench press, like noteven hands on the bar, not
helping, just available likeright behind the person, the
person is going to get 4.5 morereps than if that person wasn't
(06:10):
there.
I mean that's a lot.
I mean, if we're looking atwhat we call rep max okay, so
rep max means that we're doingthe most repetitions we can for
a given rep range.
So, for example, a rep max of10 would be that's the most reps
(06:31):
you can do for 10 reps.
So if we're talking rep max andI'm not trying to confuse you,
I'm just trying to show you,like, what this really means
Like this is like a ton of extrarepetitions.
We can typically do rep max 10with about 75% of our one rep
(06:53):
max.
That's usually what we can do,and five rep max is somewhere
typically around 88% of our onerep max.
So we're talking that alone'slike a 12% difference in load.
If we're looking at it that waywhich I like to do and I
probably overcomplicated it orwe can look at it simplicity and
(07:16):
just say, dude, they can get4.5 more reps.
That's a lot, man, like that'shuge just from somebody standing
there and I can tell you thatfrom my own personal experience
as a gym rat when I was growingup, working out in my late teens
and early twenties, like mostyoung men, I was obsessed with
(07:40):
the bench press, like I wantedto bench press At most.
Like, let's just say, hardcoregyms Mondays are going to be
like international chess day,like most guys are going to be
benching and benching andbenching that's just what guys
(08:01):
like to do, especially youngermen.
So I was like obsessed with it.
So I found, probably justthrough trial and error and
accidentally finding this outtrial and error and accidentally
finding this out but I foundthat if my workout partner put
their hands on the bar like inthe middle on the smooth part,
put their hands on the bar, gaveme a lift off and then just
(08:23):
held the bar, not helping, notpulling, just held it.
I did so much more and I foundof course I didn't invent this.
I mean I got this idea becauseI saw other people do it right.
So I found that I would reallyjust push harder, to the point
where I'd rack the weight,whatever rep range I wanted to
(08:45):
do, and I'd ask my workoutpartner.
I'd say, hey, man, did you help?
Because it felt like you helped.
And they'd say, no, I promise,I just had my hands on the bar,
I did not help.
It felt like they did, you know.
And you say, oh well, you know,maybe they're just making you
feel better.
No, no, no, because I wouldflip around and do the same
(09:07):
thing and I would be the spotterAgain.
I'm not educated yet.
I'm not educated yet.
I am not a personal trainer yet.
I have not.
Well, I've gone to college, butI'm majoring in psychology,
most likely during this part.
I've worked out for severalyears at this point, but I
wasn't educated.
It was just.
This is what we did a lot oftrial and error.
(09:28):
So I would spot my friends andthe same thing they said are you
sure you didn't help?
I've got man, I did not help.
You know, I just have my handson the bar.
So it worked.
There is something about it andI will tell you what that is.
That something is security.
When we feel safer, we pushharder.
(09:50):
I know that's counterintuitive,right, because you might think
well, if you feel like yourlife's dependent upon it, you're
just going to push and push.
It's like yeah, I mean, I'veheard those studies about.
You know a person pulling thecar off their kid.
You know those types of things.
I'm not going to like discountthat.
I mean, okay, that probablyhappened, whatever.
(10:12):
But the studies kind of showlike the opposite effect.
I don't know about that, that'slike life and death or whatever
.
I'm not even going to touchthat.
I'm talking about like thestudies show that if we feel
safer, we try harder, plain andsimple.
And when you're bench pressingor doing squats or you know
exercises where your safetyliterally is at risk, you know
(10:38):
like, let's say, you don't get alift.
Well, if you're bench pressingit's stuck to your sternum or if
it comes down too hard it'sgoing to break your sternum.
A squat has even worseramifications if something
happens.
So you know there is definitelyrisk involved and the studies
have shown that we actually pushharder when we feel safer.
(10:59):
I can remember it wouldn't evenbe close.
So I was pretty strong back.
You know, in these times thatwas my goal, it was what I
wanted to do.
So I was bench pressing over300 pounds and you know my
maximum back then was 360 poundswith hands on the bar.
I must say so I didn't competein powerlifting because that
(11:23):
would have been illegal.
I was bodybuilding.
That was more of the sport Icompeted in, but I still cared
about strength and all.
But you can have hands in thebar and obviously it counts to
you in the gym.
It's not going to count in a,you know, official powerlifting
competition.
But I guarantee this, I didn'teven try it.
I'm not an idiot, but I mean Iguess I could be, but I wasn't
in this situation.
(11:43):
But I don't even know whatwould have happened if I would
have tried 360 pounds withouthands in the bar.
I mean regardless.
I don't believe partners werehelping, but there would have
been a panic in there and Iwouldn't have gotten a lift.
So I just know, for me itworked.
And then the studies have shownthat that's true for everybody.
As I just quoted Magnus'sstudies.
(12:07):
All right, so, and a little bitmore, some Westcott studies have
shown that people that end updoing spotted assisted reps Now
in this case a person isassisting them.
So now we can call this one oftwo things people in the gym
world.
You can call it assisted repsor you could call it forced reps
(12:28):
either way.
But that means now we're notjust spotting Like at the gym.
Here we spot I mean at leastthe trainers we spot.
We're not going to have peoplereally do forced reps per se.
That's not usually the type ofthing we're working on.
Naturally we spot, so we do spot, and there's been countless
(12:48):
times where I put my hands onthe bar to help mentally feel
like they're safe and secure.
I'll do that, even with theSmith machine, leg press even.
I'll keep my hands.
You know, we recently had oneof our clients who's in his
early 60s, jake Johanson.
He's a council member, you know, and his goal was to be able to
(13:10):
stack the leg press machine,which is 300 pounds, which is
really isolateral.
So it's 600 pounds, believe itor not, for reps of six to eight
.
That was his goal and we've hitit.
So I helped push that out andthen I kept my hands close
because I know there is asecurity factor in that.
So even as trainers, wedefinitely spot that way staying
(13:33):
tight, keeping our hands,sometimes even on a person's
wrists if they're doing dumbbellexercises, not helping them but
spotting them.
So I just wanted to back up andsay that in my professional
experience, spotting has shownme that clients feel so much
more safe when you do that andpush harder, all right.
(13:55):
So now let's move on to assistedreps, or forced reps.
That's where you actually areassisting somebody.
Even if it's minutely, even ifit's like 5%, like they're
pushing a hundred percent, theyhit failure.
You push 5%, they're giving itall they have and they do a few
more repetitions.
That is called forced reps, allright.
(14:16):
So that has shown to increasesomebody's strength by over 40%.
Now, you don't want to do thatall the time, you don't want to
do that on every set and that'sa whole another podcast.
But like if all somebody everdid was forced reps on
everything or assisted reps onevery single set, every single
(14:38):
workout, they would get burnedout.
So no, we don't advocate doingthat all the time out.
They would get burned out.
So no, we don't advocate doingthat all the time.
But maybe on your last set of anexercise, a forced repetition,
an assisted repetition, or twoor three, can really help
somebody.
Well, I shouldn't say can,because research says it does.
A person will build theirstrength by 40% by using that
(15:04):
technique, and that isabsolutely a fact.
And that's another thing wewould all do as young gym rats
trying to get stronger in thegym, I mean like it or not.
I mean this is like the late80s and early 90s.
I mean you're working out withyour workout partners and
they're like no, I said 10 more.
And you're like what Hands inthe bar Now they're pulling?
(15:26):
It's like you're not evenbenching anymore, they're doing
like an upright row and you'rejust hanging on for dear life.
But you know, obviously kidswill take it too far.
But there's absolute truth tothe fact that assisted reps or
forced reps, done appropriately,like I said, done as far as the
last set of an exercise forjust two or three reps, will
(15:46):
lead to significant strength,and that significant strength
will be 40%, right?
So what does all this mean?
It means you can't get bywithout a little help from your
friends.
Like these are the things thatmatter people, and so many times
people love to get into thesearguments, right?
I mean, they do it all the time, whether it be on social media
(16:08):
or kind of like, in their groupmessaging or among friends.
Right, people love to argue,and I'm not just talking
strength training, I'm talkingeverything.
People get so wrapped up intothese big macro matters and they
don't pay attention at all tothe micro matters at all Like we
(16:28):
can talk about the perfectworkout program and it's not
going to help you in the leastunless you actually get to the
gym.
Or we can talk about, oh, isthis a great technique I should
be using and I'd say I don'tknow or get a workout partner,
because you know a workoutpartner, you know, kind of does
two things for you.
Number one, they assist youwith accountability, which is
(16:51):
huge.
And number two, they can spotyou, which will give you some
security, and they can assistyou, which will give you some
benefits.
So I mean there's all these bigthings and then there's these
like common sense things, youknow common sense things that we
can fall back on and go.
Oh, I didn't really know thescience behind it and you know
that's always kind of been.
(17:11):
My job is to take the thingsthat, like we know to work and
go.
Well, it's not just theory.
I mean let's take thesecomplicated matters, let's break
them down.
Let me show you the science onit.
You'll see that actually, youknow what they're saying is true
, all right.
So you know, think about thattoday.
I mean, if you come to my gymand you work out at the gym, you
know it's already covered.
(17:32):
You know we do that, we spot,we encourage.
You know we hopefully make youfeel safe, because I know that
is huge.
In a gym or really anywhereelse in any kind of a
relationship, safety isabsolutely critical.
But if you don't have thatluxury of having a personal
trainer or a trainer or peoplethat you know at the gym, go
find one.
(17:53):
I mean again, I know that's aluxury.
So I don't mean go find atrainer, I mean go find a
workout partner, find somebodywho will spot you At the very
least.
If you go to the gym byyourself and you're on your last
set of an exercise an exercisethat would require maybe some
kind of spotting say, hey, canyou watch me on these and just
kind of like make sure that myform stays good and you know, if
(18:14):
you really have to, pleaseassist.
I mean, go ask for help.
Man, asking for help is anabsolute sign of security, not
weakness.
All right, we can't get bywithout a little help from our
friends.
Thank you for listening totoday's program.
I ask you to please follow theshow wherever you get your
podcasts and please selectautomatic download, because that
(18:37):
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.
They are great people with agreat company.
If you have any garage doorneeds, please give them a shout
(18:59):
at 386-222-3165.
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