Jeff Cavaliere

Their wordsyou need to seek ways to make it feel more uncomfortable right if you don't feel the discomfort then you're doing something wrong

Their wordsinefficiency is really what you're trying to seek in movements when you're trying to create hypertrophy when go when strength is your goal efficiency of the movement is what you're looking for

Their wordswhen we're talking about building bigger muscles, which is the subject of this video here, you want to actually do the opposite. You want to try to find ways that you can be inefficient. In other words, find new ways to challenge your muscles so that they are forced to have to come back and grow bigger and stronger.

Their wordsYou should be seeking out a contraction discomfort, almost a cramping type feel because it helps to build my muscle connection.

Their wordsThat was all momentum. That was not a muscle you were trying to build there. That was momentum. And momentum dictated that there really wasn't a lot of muscular effort going on

Their wordsThe benefit is that you don't always have to lift super heavy weights to get things to work.

Their wordsIf you're trying to get stronger here, then there's one thing that you should be looking for out of this exercise, and that is efficiency. In other words, when you're doing this exercise, you should not be caring about how to isolate the chest from the triceps, from the shoulders. You want them all to work in concert

Their wordsI've been asking you for 15 years to perform your sets to failure, and I've been consistent with that for a reason because I know that you need an adequate level of stimulus for that muscle to even want to change.

Their wordsFor every one of those sets that you perform below failure, you're going to need to perform more of them in order to reach an adequate level of volume or stimulus to change.

Their wordsyou can either train long or you can train hard but you can't do both

Their wordsyou either train long or you train hard, but you cannot do both. So as you increase the difficulty level of the sets, then you decrease the time you need to spend doing them.

Their wordsif I keep this rest time short, 30 seconds at most, when I get back into this set again, I am not going to need to go through the third, the fourth, the fifth, the sixth repetition to get to those more difficult repetitions.

Their wordsif you decrease that rest to the perfect amount of time, you can get more out of your workouts because you keep that intensity high from set to set.

Their wordsI found personally that my warm up has had to become more of an integral part of my my workout than it ever has before

Their wordsHowever, we don't have to age gracefully. And the most important thing that you can do is resist.

Their wordsSo, I always say, forget counting your reps and worry more about making your reps count as you get older.

Their wordsstaying active is not actively building muscle. The way to actively build muscle is to challenge yourself.

Their wordsThey figure as they get older, they need to step off the gas, lighten things up and kind of go through the motions just to make sure that they're getting their training in. But that's not training. That to me is just exercising.

Their wordsTraining with lighter weights and not having enough exposure to heavier weights is likely going to get you injured more quickly than it is to actually train with the heavier weights, but by doing them slowly.

Their wordswhen people start to see a drop off of 10% or so or or even greater of of their grip output um you really should skip the gym that day because I don't think there's much you're going to do there that's going to be that that beneficial

Their wordsif you're training when you're really sore um it's probably not a great idea and it's probably a good indication that that muscle is not recovered

Their wordsyou have to be recovering in the gym. That means planning your days off and sticking to them and realizing they're just as important as the workout days themselves.

Their wordstrying to train through an injury rather than around an injury, and there's a big difference.

Their wordsHaving a smarter approach and being willing to zig and zag, but still train, is a really important weapon to have in your arsenal, and the sooner you realize that you want to work with your body rather than against it, the more uninterrupted your gains can be.

Their wordswhen you allow that to grade up, you're able to have the protection of the joint in the process and still have a high intensity set.

Their wordsif we could blend function across these Realms and not have such a delineation between this is my weight training and this is my conditioning but figure out a way to to blend them together I always think that you've you've got a better opportunity to get that more well-rounded result

Their wordsI would put it at the end of the workout because you don't want to in any way compromise the weight training workout and as we've sort of referenced a couple times already the the intensity of those workouts is important

Their wordsI don't care how effective the split is a split not done is not effective so you need to find one that fits

Their wordsI think it's like a 6040 split which would be leaning towards uh weight training you know strength and and and uh and then you know the conditioning aspect be about 40%

Their wordsyou want to train for both strength and hypertrophy. And you do want to explore these higher and lower rep ranges because they're both going to matter as long as you know how to apply them.

Their wordsdon't let people tell you that you can only build strength in, let's say, the three, four, five rep range. If you started out doing 10 of this weight that you had here, and then you could do 11, and then you can do 12, and you can do 13, you're increasing your strength.

Their wordsit's not just a corrective exercise. It's a muscle building exercise and one that's incredibly important for building up the muscles of the upper back and mid scap area that we just don't often train enough.

Their wordsthe real power of corrective exercises, especially when you do them consistently, is that they plug those leaks, right? They fill in the gaps that allow the bigger muscles, the ones that get more of the attention, to actually do their job better.

Their wordsif you take your shoulders and you forcefully bring them down before you initiate the exercise, it does something very important. It puts the shoulders back and it puts the chest at the first line of defense.