April 3, 2025 • 17 mins
As we age, maintaining strength and muscle mass can become a challenge, but it’s absolutely achievable with the right approach. In this episode, I discuss:
🔑 Consistency: The foundation of any successful fitness journey. Discover why showing up for yourself is crucial.
🔑 Intensity: Learn how to layer intensity into your workouts for optimal results without risking injury.
🔑 Proper Form: Understand the importance of technique, especially as you increase weights, to support your strength goals.
Whether you're a busy professional, parent, or athlete, this episode is packed with actionable insights to help you unlock your potential and become the best version of yourself.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won Lifestyle physicalTherapist.
I love teaching busyprofessionals, parents and
athletes worldwide, how to notjust get rid of pain, but also
how to get stronger and becomethe best version of themselves.
Today I want to talk aboutsomething very important in my
own life, which are the threekey principles for progressive
(00:20):
strength gains.
We know that after the age of30, we tend to lose.
Significant amount of poweroutputs as well as strength and
muscle mass as we get older.
However, that is only relativeto how we live our lives Now.
We can accept age, we can acceptbeing 40 years of age and just
saying I'll never sprint again.
I'll never do these thingsagain.
(00:40):
Or we can decide and we can havethe willingness.
To actually get stronger as weget older.
I look at people like JoeStockinger, if you don't know
who that is, I believe he's 93to 94 years of age.
And I think that because of hiswork ethic, and I'm going to
break down the three principles,I think define him also myself.
(01:01):
Is that at 93 years of age, he'sstill lifting 405 pounds off the
floor.
He's still bench pressing, he'sstill squatting significant
amount of weight.
I believe he's in the 300 stilland he's 93 years of age.
So I wouldn't consider maybe himan anomaly.
I think that many people canachieve this with the right
(01:21):
strategies and with the rightproper principles.
So let's go ahead and dive intothose three principles right
now.
And so these principles aresomething that I have told time
and time again to probably mylast 15 clients.
All right, so whenever I getonto an evaluation or whenever
I'm coaching someone, I havebeen starting off with these
(01:42):
three principles and I'm goingto leak that out now.
So hopefully if any of myclients are watching right now.
Hopefully you guys have heardthis.
Hopefully that's another lightbulb in your head saying yes.
Thank you for the reminder.
So the very first thing that Ithink is the absolute brutally
most important for strengthgains is, number one, and we've
heard this word before, isconsistency.
(02:02):
Now when we look at.
When we look at being on ahealth and fitness journey, is
that a lot of things don't comeeasy.
Now, maybe when you're, whenmaybe when in terms of other
aspects of life.
Now, whether this is you.
(02:29):
Now consistency is divided byrepetition.
Consistency is also defined byfrequency and consistency in
general is just by doing thework over and over again and
showing up for yourself.
So if you are starting off yourhealth and fitness journey.
Is that maybe you're expectingquick results, maybe you're
looking for quick fixes.
(02:52):
And in general, we are a veryquick fix society.
We are an instant gratificationsociety.
We expect things to be given tous at a very fast rate.
This goes into some of theresearch on the brain where the
brain.
S, the brain secretes dopamine.
Dopamine is essentially ourpleasure signal.
So when we have, let's say,Instagram reels, when we have
(03:15):
Amazon shopping and things aregiven out to us the same day, we
have GrubHub, we have DoorDash,we have all these different
things that immediately give usgratification is that I believe
it's tricked us.
I wouldn't say tricked us, butit gives us a sense of lack of
patience.
We're not patient enough to dothe same thing over and over
(03:36):
again.
I'll tell you in my own life,when I was growing up, at the
age of maybe 17, 18, I startedactually exercising relatively
consistency.
At this level of my life being36 of years age, my consistency
is at an all time high.
And I'll continue to try to oneup myself.
But back in the day, I was notthat consistent.
(03:56):
I wasn't squatting on the sameday.
I wasn't deadlifting on the sameday I wasn't progressing in the
right way.
So I'll tell you a little bitmore about progression and how
to do that as well.
But there was a reason why Iwasn't seeing results, but not
just that one of the exercises,namely the deadlift, was an
exercise that I was tweaking myback on every couple weeks.
(04:17):
Was this due to lack of musclemass maybe?
Was this mainly due to the factthat I wasn't consistent?
Consistency amongst everythingis the absolute most important
when it comes to strength gains.
So if we have you on a three dayplan.
We expect you to be on a threeday plan where you are not
(04:38):
missing days.
Okay?
You can try to level it forconsistency over and over again.
So take, let's say Monday toSunday.
That Monday to Sunday you'relooking at a three day span,
which is either Monday,Wednesday, Friday.
My opinion, when clients join myprogram, it's about Monday,
Wednesday, Friday, and Monday,Wednesday, Friday, become a
non-negotiable.
(04:58):
Non-negotiable.
You want to imprint that intoyour calendar.
You want to show up for yourselfspecifically if you can.
You wanna show up for a specifictime.
So if I say I'm going to workout at 8:00 AM you expect to be
there.
Imagine if you were, let's saylet's say you, you're on a Zoom
call with for work, a Zoom callat 11:00 AM So when you are on a
(05:22):
Zoom call for work.
Do you just not show up?
Especially if it's a mandatorymeeting, mandatory meetings, if
we don't go, we'll get fired.
We'll get penalized.
And so when we're doing stufffor ourselves, we tend to put
ourselves last.
We tend to put ourselves last interms of our kids and other
things around us.
(05:43):
But if we continue to perceivethat our fitness is less
important, that is lessimportant than a work meeting or
a client meeting.
Now, what are we doing forourselves?
What type of ownership forourselves are we showing?
What type of responsibility arewe giving to ourselves, but also
the people around us?
So I perceive that consistencyis the most important because
(06:05):
not necessarily are you going tosee quick results.
There are a lot of times wheremaybe you'll start to feel
better, you'll start to feelmore energized.
The euphoria of just getting inthe gym and sweating.
A lot of people start to changetheir emotions, which is great.
But the long game is whether youare willing to see those results
(06:26):
later.
Now, if your goal is to, be backto 10% body fat, or your goal is
to have less low back pain, Ithink that string training is
indeed a great solution forthat.
But are you willing to stick itout?
Are you willing to see it notjust over weeks or even months,
but even over years?
Start off small, obviously, butthe consistency is the most
(06:48):
important factor here.
Okay, so once you areconsistent, so I go in like
sequential steps.
I would say that clients oftenhave to prove.
To me and to our team that youare being absolutely brutally
consistent.
We actually track that.
So the great thing aboutdifferent apps but not just apps
on the app store where you canactually track your workouts,
(07:09):
but actually our app actually,we show exact video
demonstrations how to do theexercises.
There are exact set, exactrepetitions.
And if we say, Hey, we're going,you're gonna do leg day
Wednesday, we imprint that intoyour calendar.
If we don't see that you'redoing the work, we can actually
see that from our end and we cancall you out on it.
Okay?
So we oftentimes will see like ahollow circle, right next to
(07:31):
their leg day.
And we can see if they skipworkouts.
And this is part of theaccountability factor.
But once you start to check theboxes and you're creating a
rhythm, a pattern for yourself.
The next important thing afterconsistency is intensity.
Intensity.
When it comes to intensity, itis the how effective or how
(07:53):
aggressive you are going at theactual workout.
Research does actually show thatif you want to make significant
strength gains, you need to beone to four reps shy of
contractile failure.
A lot of us walk into a gym, wego through our workout, and
let's say you're, you've beengoing consistently over and over
again, and I appreciate that.
(08:14):
But if you're not progressinganything in terms of the actual
workout or in terms of eachindividual exercise.
Then potentially you may bewasting your time and not seeing
the results that you want.
Intensity is this.
It's basically increasingrepetitions.
It's increasing weight at a verypredictable manner.
(08:37):
What I mean by predictable isthat you actually track your
workouts, you track the data.
The same thing goes for some ofour clients that come in and
they're like, I haven't seenresults, or My body's in pain,
is that they start to relievetheir pain and they start to see
significant strength gains andmuscle mass when they're
actually logging their workouts.
And when they actually clickinto another workout, let's say
(08:59):
they've done one workout onetime and they're doing the same
exact workout the next week,they actually see for each
individual workout what theirdata is.
What is the exact reps, theexact sets, what is the exact
amount of weight, what were theexact rest period parameters.
When you actually look at thatmath, you are able to
definitively and concretely andobjectively.
(09:22):
Increase the repetitions, whichcomes in the form of volume,
which actually makes it workoutoverall relatively more intense.
And also you're able to increasethe actual intensity, which is
the weight itself.
Okay, so intensity done in avery predictable matter is
yielding those results.
You can have the simplestworkout, I can think of, squat,
(09:42):
deadlift, lunge, that's it.
Three exercises for your legsand then for your upper body,
you're thinking.
Bench press, overhead.
Press, then some sort of lappull down and then some sort of
horizontal row.
I, I say those exact, maybe likeseven exercises because you do
those seven exercisesconsistently and you will see
results.
(10:03):
Skip the accessories.
If you just stick with sevenexercises and do it repeatedly
over months and years, you willsee results.
Your lots will grow, your quadswill grow.
Your body will feel betterbecause you have more muscle
mass around, around your joints.
So overall, that is as simple asit gets.
But like I said, consistency iswhere you have to start.
We don't really progress theintensity really until you're
(10:25):
actually seeing the consistencyfirst.
So the consistency in allaspects, whether it's just
showing up to the gym, okay, noteven just track your workouts,
but actually just showing up.
What about your mobilityexercises, how consistent you
are.
At doing mobility through theday so that your body is prepped
to work out.
Some people expect that theirbody is going to feel totally
fine after sitting for eight to10 hours and expect that their
(10:48):
body is super mobile and thatit's ready to go, ready to make
strength gains in the gym.
You need to be doing mobilityconsistently throughout the day
so that your body is abt.
It's more malleable to thedemands of putting your body
through an overhead press, whichrequires.
A lot of range of motion foryour shoulders, your upper back,
and many other areas.
(11:08):
Okay?
So intensity comes with time aswell, right?
So being consistent followedthen by secondly, layering the
intensity in.
Because if you're not takingthings one to four up shy of
failure, if you're not hitting arate of perceived exertion by at
least a seven to a nine everysingle set that you do, you're
(11:29):
not going to see those results.
And I've seen the greatestresults.
Putting a lot of these scienceback principles over the bla
probably the last three years ofmy life, seeing all of my
numbers go up more significantlythan I've ever seen in my entire
life.
And all you gotta do is put thescience back into it.
All right, so lastly numberthree.
(11:50):
Number three is form atechnique.
Now a lot of people get thistwisted.
They think that formin techniqueis like the first thing, like in
physical, in traditionalphysical therapy.
It's like you can't do a barbellsquat until you've mastered the
air squat.
Okay.
In my professional opinion, Ithink otherwise, I think that if
(12:11):
you actually add weight, maybein the form of a kettlebell,
maybe in the form of a barbell,and you know their capacity, so
you've done, you've actuallyevaluated them, you get a good
baseline of your strength andmobility.
A lot of times the weights iswhat actually keeps them more
centered.
A lot of times you put weightonto someone and their form
actually gets better.
(12:31):
Now, as you progress though,when you go from consistency,
you're progressing intensity,and then you go into form and
technique.
Form and technique does comeinto play when the weights gets
significantly higher because ifnot learning how to, let's say
for a squat, you're not bracingproperly.
You're not knowing how to youdon't know the proper bar path.
You don't know the proper barspeed.
(12:52):
You don't know how to engageyour lats properly to stabilize
your spine.
These are all things I love toteach.
And so a lot of clients, they'lljust simply, before joining our
program, they'll be just holdingthe bar randomly if they watch a
YouTube video and they're notknowing if they're even doing it
correctly.
So a lot of times they'll end uphaving knee issues or low back
or shoulder issues after doing abarbell squat.
(13:13):
So that's why I said that.
You're one doing itconsistently, so automatically,
potentially, even withoutcoaching your but co, your
body's already becoming moremechanically efficient at doing
that specific task.
Then with intensity, you'retrying to grow the musculature.
You're trying to improvemitochondrial density and
(13:35):
muscular endurance through just,not just the consistency, but
actually layer layering on morevolume.
And also more weight at the sametime.
But as the weights get heavier,is that if the muscles are not
adequately prepped or have theconditioning or capacity to
manage that task at that givenintensity or weight, then that
(13:56):
is where muscles may give out.
That's where results not, I'msorry, not results, but that's
where injuries may occur.
Or even just straight uptendons, right?
So we have muscles, tendon, andbone.
Many people will get quadtendonitis or they get
tendonitis in different placesbecause either they're jumping
the gun too quickly, ongoing tointensely or again their
(14:19):
performance technique can bemuch more optimized.
Okay?
So that's what I got for youguys today.
You gotta go with consistency.
Then intensity and then form atechnique.
And I think amongst everythingthat kind of rounds off.
These entire three principles ismake sure to again, track your
workouts.
This is why every single one ofour clients that we onboard is
(14:40):
that immediately afterevaluation, we are teaching them
exactly how to input it into theapp.
And a lot of people are like, Idon't want to use an app at the
gym, or yada.
That's cool if you're gonna atleast do anything, is to track
it on a piece of paper or trackit in your Apple notes or
whatnot.
But tracking is one of the mostimportant things.
(15:01):
That I think I push the most,almost from almost anyone.
If you don't track yourworkouts, my favorite quote that
I say is What?
Can't be measured, can't bemanaged.
Not managing and looking at thenumbers is going to make you
second guess what you're gonnado, the next workout and your
emotions, whether you're happyor sad, depressed, anxious,
whatever it is.
A lot of times negative emotionswill often downplay how much we
(15:24):
can actually lift versus whenwe're happy we'll tend to
overdo.
And you know that too.
You're happy, you're like, oh mygosh, I feel good.
And you like put on way moreweight than you can actually do
it.
Results in an injury.
Same thing goes is that maybeyou are really sad and depressed
and you go into the gymexpecting, I'm going to go into
the gym and crush this workout.
You don't know what you did thenext week and therefore you
(15:45):
probably do maybe even less.
Than what you anticipate.
And therefore, again, you'rejust going through these cycles
of doing the same workout overand over again at the same
frequency, the same intensity,the same volume, and you don't
make progress for months andyears on end.
In my opinion, that's very scarybecause that means that you're
just wasting your time, you'rejust getting older.
So if anything, you're justgonna get weaker in the long
term.
Okay, so again, consistency,intensity, form and technique
(16:08):
and lasting track your workouts.
Alright, so that's what I gotfor you guys today.
If you found that helpful,definitely leave us a a but also
a review.
Five star reviews go.
A tremendous way when it comesto growing this brand, but also
letting other people know thevalue and the tips and the
things that we show on the WonBody Won Life Podcast.
So whether you're on Spotify,Google, apple, we genuinely
(16:31):
appreciate not just giving us abut also leaving a five star
review.
I am trying to.
Get us up to at least 10,000subscribers by the end of 2025.
So I greatly appreciatesupporting this channel as well.
If there's anything that elsethat you'd like to know,
definitely email me,jason@flexwithdoctorjay.com.
Feel free to email me, let usknow how the podcast is going
for you, whether you found ithelpful.
(16:52):
I.
Or whether there's other topicsthat you want to hear from me
and from any other guest that wemay have on this podcast.
So I'll leave you always withthis last quote.
We only have one body, one life.
Make every action you take.
Be one that makes you a betterversion of you.
Take care and have a beautifulrest of your day.
Welcome to the Won Body Won LifePodcast.
Hi, I'm your host, Dr.
Jason Won Lifestyle physicalTherapist.
I love teaching busyprofessionals, parents and
athletes worldwide, how to notjust get rid of pain, but also
how to get stronger and becomethe best version of themselves.
Today I want to talk aboutsomething very important in my
own life, which are the threekey principles for progressive
(00:20):
strength gains.
We know that after the age of30, we tend to lose.
Significant amount of poweroutputs as well as strength and
muscle mass as we get older.
However, that is only relativeto how we live our lives Now.
We can accept age, we can acceptbeing 40 years of age and just
saying I'll never sprint again.
I'll never do these thingsagain.
(00:40):
Or we can decide and we can havethe willingness.
To actually get stronger as weget older.
I look at people like JoeStockinger, if you don't know
who that is, I believe he's 93to 94 years of age.
And I think that because of hiswork ethic, and I'm going to
break down the three principles,I think define him also myself.
(01:01):
Is that at 93 years of age, he'sstill lifting 405 pounds off the
floor.
He's still bench pressing, he'sstill squatting significant
amount of weight.
I believe he's in the 300 stilland he's 93 years of age.
So I wouldn't consider maybe himan anomaly.
I think that many people canachieve this with the right
(01:21):
strategies and with the rightproper principles.
So let's go ahead and dive intothose three principles right
now.
And so these principles aresomething that I have told time
and time again to probably mylast 15 clients.
All right, so whenever I getonto an evaluation or whenever
I'm coaching someone, I havebeen starting off with these
(01:42):
three principles and I'm goingto leak that out now.
So hopefully if any of myclients are watching right now.
Hopefully you guys have heardthis.
Hopefully that's another lightbulb in your head saying yes.
Thank you for the reminder.
So the very first thing that Ithink is the absolute brutally
most important for strengthgains is, number one, and we've
heard this word before, isconsistency.
(02:02):
Now when we look at.
When we look at being on ahealth and fitness journey, is
that a lot of things don't comeeasy.
Now, maybe when you're, whenmaybe when in terms of other
aspects of life.
Now, whether this is you.
(02:29):
Now consistency is divided byrepetition.
Consistency is also defined byfrequency and consistency in
general is just by doing thework over and over again and
showing up for yourself.
So if you are starting off yourhealth and fitness journey.
Is that maybe you're expectingquick results, maybe you're
looking for quick fixes.
(02:52):
And in general, we are a veryquick fix society.
We are an instant gratificationsociety.
We expect things to be given tous at a very fast rate.
This goes into some of theresearch on the brain where the
brain.
S, the brain secretes dopamine.
Dopamine is essentially ourpleasure signal.
So when we have, let's say,Instagram reels, when we have
(03:15):
Amazon shopping and things aregiven out to us the same day, we
have GrubHub, we have DoorDash,we have all these different
things that immediately give usgratification is that I believe
it's tricked us.
I wouldn't say tricked us, butit gives us a sense of lack of
patience.
We're not patient enough to dothe same thing over and over
(03:36):
again.
I'll tell you in my own life,when I was growing up, at the
age of maybe 17, 18, I startedactually exercising relatively
consistency.
At this level of my life being36 of years age, my consistency
is at an all time high.
And I'll continue to try to oneup myself.
But back in the day, I was notthat consistent.
(03:56):
I wasn't squatting on the sameday.
I wasn't deadlifting on the sameday I wasn't progressing in the
right way.
So I'll tell you a little bitmore about progression and how
to do that as well.
But there was a reason why Iwasn't seeing results, but not
just that one of the exercises,namely the deadlift, was an
exercise that I was tweaking myback on every couple weeks.
(04:17):
Was this due to lack of musclemass maybe?
Was this mainly due to the factthat I wasn't consistent?
Consistency amongst everythingis the absolute most important
when it comes to strength gains.
So if we have you on a three dayplan.
We expect you to be on a threeday plan where you are not
(04:38):
missing days.
Okay?
You can try to level it forconsistency over and over again.
So take, let's say Monday toSunday.
That Monday to Sunday you'relooking at a three day span,
which is either Monday,Wednesday, Friday.
My opinion, when clients join myprogram, it's about Monday,
Wednesday, Friday, and Monday,Wednesday, Friday, become a
non-negotiable.
(04:58):
Non-negotiable.
You want to imprint that intoyour calendar.
You want to show up for yourselfspecifically if you can.
You wanna show up for a specifictime.
So if I say I'm going to workout at 8:00 AM you expect to be
there.
Imagine if you were, let's saylet's say you, you're on a Zoom
call with for work, a Zoom callat 11:00 AM So when you are on a
(05:22):
Zoom call for work.
Do you just not show up?
Especially if it's a mandatorymeeting, mandatory meetings, if
we don't go, we'll get fired.
We'll get penalized.
And so when we're doing stufffor ourselves, we tend to put
ourselves last.
We tend to put ourselves last interms of our kids and other
things around us.
(05:43):
But if we continue to perceivethat our fitness is less
important, that is lessimportant than a work meeting or
a client meeting.
Now, what are we doing forourselves?
What type of ownership forourselves are we showing?
What type of responsibility arewe giving to ourselves, but also
the people around us?
So I perceive that consistencyis the most important because
(06:05):
not necessarily are you going tosee quick results.
There are a lot of times wheremaybe you'll start to feel
better, you'll start to feelmore energized.
The euphoria of just getting inthe gym and sweating.
A lot of people start to changetheir emotions, which is great.
But the long game is whether youare willing to see those results
(06:26):
later.
Now, if your goal is to, be backto 10% body fat, or your goal is
to have less low back pain, Ithink that string training is
indeed a great solution forthat.
But are you willing to stick itout?
Are you willing to see it notjust over weeks or even months,
but even over years?
Start off small, obviously, butthe consistency is the most
(06:48):
important factor here.
Okay, so once you areconsistent, so I go in like
sequential steps.
I would say that clients oftenhave to prove.
To me and to our team that youare being absolutely brutally
consistent.
We actually track that.
So the great thing aboutdifferent apps but not just apps
on the app store where you canactually track your workouts,
(07:09):
but actually our app actually,we show exact video
demonstrations how to do theexercises.
There are exact set, exactrepetitions.
And if we say, Hey, we're going,you're gonna do leg day
Wednesday, we imprint that intoyour calendar.
If we don't see that you'redoing the work, we can actually
see that from our end and we cancall you out on it.
Okay?
So we oftentimes will see like ahollow circle, right next to
(07:31):
their leg day.
And we can see if they skipworkouts.
And this is part of theaccountability factor.
But once you start to check theboxes and you're creating a
rhythm, a pattern for yourself.
The next important thing afterconsistency is intensity.
Intensity.
When it comes to intensity, itis the how effective or how
(07:53):
aggressive you are going at theactual workout.
Research does actually show thatif you want to make significant
strength gains, you need to beone to four reps shy of
contractile failure.
A lot of us walk into a gym, wego through our workout, and
let's say you're, you've beengoing consistently over and over
again, and I appreciate that.
(08:14):
But if you're not progressinganything in terms of the actual
workout or in terms of eachindividual exercise.
Then potentially you may bewasting your time and not seeing
the results that you want.
Intensity is this.
It's basically increasingrepetitions.
It's increasing weight at a verypredictable manner.
(08:37):
What I mean by predictable isthat you actually track your
workouts, you track the data.
The same thing goes for some ofour clients that come in and
they're like, I haven't seenresults, or My body's in pain,
is that they start to relievetheir pain and they start to see
significant strength gains andmuscle mass when they're
actually logging their workouts.
And when they actually clickinto another workout, let's say
(08:59):
they've done one workout onetime and they're doing the same
exact workout the next week,they actually see for each
individual workout what theirdata is.
What is the exact reps, theexact sets, what is the exact
amount of weight, what were theexact rest period parameters.
When you actually look at thatmath, you are able to
definitively and concretely andobjectively.
(09:22):
Increase the repetitions, whichcomes in the form of volume,
which actually makes it workoutoverall relatively more intense.
And also you're able to increasethe actual intensity, which is
the weight itself.
Okay, so intensity done in avery predictable matter is
yielding those results.
You can have the simplestworkout, I can think of, squat,
(09:42):
deadlift, lunge, that's it.
Three exercises for your legsand then for your upper body,
you're thinking.
Bench press, overhead.
Press, then some sort of lappull down and then some sort of
horizontal row.
I, I say those exact, maybe likeseven exercises because you do
those seven exercisesconsistently and you will see
results.
(10:03):
Skip the accessories.
If you just stick with sevenexercises and do it repeatedly
over months and years, you willsee results.
Your lots will grow, your quadswill grow.
Your body will feel betterbecause you have more muscle
mass around, around your joints.
So overall, that is as simple asit gets.
But like I said, consistency iswhere you have to start.
We don't really progress theintensity really until you're
(10:25):
actually seeing the consistencyfirst.
So the consistency in allaspects, whether it's just
showing up to the gym, okay, noteven just track your workouts,
but actually just showing up.
What about your mobilityexercises, how consistent you
are.
At doing mobility through theday so that your body is prepped
to work out.
Some people expect that theirbody is going to feel totally
fine after sitting for eight to10 hours and expect that their
(10:48):
body is super mobile and thatit's ready to go, ready to make
strength gains in the gym.
You need to be doing mobilityconsistently throughout the day
so that your body is abt.
It's more malleable to thedemands of putting your body
through an overhead press, whichrequires.
A lot of range of motion foryour shoulders, your upper back,
and many other areas.
(11:08):
Okay?
So intensity comes with time aswell, right?
So being consistent followedthen by secondly, layering the
intensity in.
Because if you're not takingthings one to four up shy of
failure, if you're not hitting arate of perceived exertion by at
least a seven to a nine everysingle set that you do, you're
(11:29):
not going to see those results.
And I've seen the greatestresults.
Putting a lot of these scienceback principles over the bla
probably the last three years ofmy life, seeing all of my
numbers go up more significantlythan I've ever seen in my entire
life.
And all you gotta do is put thescience back into it.
All right, so lastly numberthree.
(11:50):
Number three is form atechnique.
Now a lot of people get thistwisted.
They think that formin techniqueis like the first thing, like in
physical, in traditionalphysical therapy.
It's like you can't do a barbellsquat until you've mastered the
air squat.
Okay.
In my professional opinion, Ithink otherwise, I think that if
(12:11):
you actually add weight, maybein the form of a kettlebell,
maybe in the form of a barbell,and you know their capacity, so
you've done, you've actuallyevaluated them, you get a good
baseline of your strength andmobility.
A lot of times the weights iswhat actually keeps them more
centered.
A lot of times you put weightonto someone and their form
actually gets better.
(12:31):
Now, as you progress though,when you go from consistency,
you're progressing intensity,and then you go into form and
technique.
Form and technique does comeinto play when the weights gets
significantly higher because ifnot learning how to, let's say
for a squat, you're not bracingproperly.
You're not knowing how to youdon't know the proper bar path.
You don't know the proper barspeed.
(12:52):
You don't know how to engageyour lats properly to stabilize
your spine.
These are all things I love toteach.
And so a lot of clients, they'lljust simply, before joining our
program, they'll be just holdingthe bar randomly if they watch a
YouTube video and they're notknowing if they're even doing it
correctly.
So a lot of times they'll end uphaving knee issues or low back
or shoulder issues after doing abarbell squat.
(13:13):
So that's why I said that.
You're one doing itconsistently, so automatically,
potentially, even withoutcoaching your but co, your
body's already becoming moremechanically efficient at doing
that specific task.
Then with intensity, you'retrying to grow the musculature.
You're trying to improvemitochondrial density and
(13:35):
muscular endurance through just,not just the consistency, but
actually layer layering on morevolume.
And also more weight at the sametime.
But as the weights get heavier,is that if the muscles are not
adequately prepped or have theconditioning or capacity to
manage that task at that givenintensity or weight, then that
(13:56):
is where muscles may give out.
That's where results not, I'msorry, not results, but that's
where injuries may occur.
Or even just straight uptendons, right?
So we have muscles, tendon, andbone.
Many people will get quadtendonitis or they get
tendonitis in different placesbecause either they're jumping
the gun too quickly, ongoing tointensely or again their
(14:19):
performance technique can bemuch more optimized.
Okay?
So that's what I got for youguys today.
You gotta go with consistency.
Then intensity and then form atechnique.
And I think amongst everythingthat kind of rounds off.
These entire three principles ismake sure to again, track your
workouts.
This is why every single one ofour clients that we onboard is
(14:40):
that immediately afterevaluation, we are teaching them
exactly how to input it into theapp.
And a lot of people are like, Idon't want to use an app at the
gym, or yada.
That's cool if you're gonna atleast do anything, is to track
it on a piece of paper or trackit in your Apple notes or
whatnot.
But tracking is one of the mostimportant things.
(15:01):
That I think I push the most,almost from almost anyone.
If you don't track yourworkouts, my favorite quote that
I say is What?
Can't be measured, can't bemanaged.
Not managing and looking at thenumbers is going to make you
second guess what you're gonnado, the next workout and your
emotions, whether you're happyor sad, depressed, anxious,
whatever it is.
A lot of times negative emotionswill often downplay how much we
(15:24):
can actually lift versus whenwe're happy we'll tend to
overdo.
And you know that too.
You're happy, you're like, oh mygosh, I feel good.
And you like put on way moreweight than you can actually do
it.
Results in an injury.
Same thing goes is that maybeyou are really sad and depressed
and you go into the gymexpecting, I'm going to go into
the gym and crush this workout.
You don't know what you did thenext week and therefore you
(15:45):
probably do maybe even less.
Than what you anticipate.
And therefore, again, you'rejust going through these cycles
of doing the same workout overand over again at the same
frequency, the same intensity,the same volume, and you don't
make progress for months andyears on end.
In my opinion, that's very scarybecause that means that you're
just wasting your time, you'rejust getting older.
So if anything, you're justgonna get weaker in the long
term.
Okay, so again, consistency,intensity, form and technique
(16:08):
and lasting track your workouts.
Alright, so that's what I gotfor you guys today.
If you found that helpful,definitely leave us a a but also
a review.
Five star reviews go.
A tremendous way when it comesto growing this brand, but also
letting other people know thevalue and the tips and the
things that we show on the WonBody Won Life Podcast.
So whether you're on Spotify,Google, apple, we genuinely
(16:31):
appreciate not just giving us abut also leaving a five star
review.
I am trying to.
Get us up to at least 10,000subscribers by the end of 2025.
So I greatly appreciatesupporting this channel as well.
If there's anything that elsethat you'd like to know,
definitely email me,jason@flexwithdoctorjay.com.
Feel free to email me, let usknow how the podcast is going
for you, whether you found ithelpful.
(16:52):
I.
Or whether there's other topicsthat you want to hear from me
and from any other guest that wemay have on this podcast.
So I'll leave you always withthis last quote.
We only have one body, one life.
Make every action you take.
Be one that makes you a betterversion of you.
Take care and have a beautifulrest of your day.
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