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Push Pull Health
With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."
Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.
This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:
Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.
WHO THE FU*K ARE WE?
Howdy...
I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!
Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!
Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits, only to start the same rotten cycle again?
And again.
Push Pull Health
#14 | Avoid the Pain & Maximise Your Gains: The Ultimate Gym Training Tips
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
What does your rotten health attitude struggle with most?
2 Week Trial on the app Ben keeps banging on about
We delve into the Grossness of Michael Bay's film Pain and Gain, a play on words from the phrase "No Pain, No Gain."
Very clever.
Have you ever wondered how understanding gym lingo can transform your fitness journey?
Get ready to uncover the secrets of fitness terminology and advanced training techniques guaranteed to push your limits and optimize your workout routine. In this episode, we lift the curtain on the meticulous planning and spontaneous moments that shape our fitness podcast, sharing insights into the challenges of starting on time and maintaining a structured dialogue. We also introduce our fitness brand, Push Pull Health, and highlight the incredible benefits of our app designed to elevate your training experience.
Join us as we decode essential gym terms like "concentric," "eccentric," and "tempo " and explain their crucial roles in resistance training.
We’re exploring advanced techniques such as supersets, drop sets, and progressive overload and providing practical advice on incorporating these methods for maximum results. We also discuss the importance of immediate action over endless preparation and offer tips on adjusting workout variables to continually challenge your body.
Our lively discussion will illuminate how to balance theory and practice to achieve your fitness goals effectively.
We’ll break down Reps in Reserve (RIR) and the Rate of Perceived Exertion (RPE) scale, providing the tools to push your boundaries and better understand your limits.
Don't miss our exploration of giant sets and how to make your workouts more time-efficient and effective. Tune in for an episode packed with actionable insights and expert advice to power your fitness journey!
With a temper as short as her legs, Fiona joins Ben every week to forcefully "Push Your Health From The Pulls Of Life."
Expect Foul-mouthed narcissistic ramblings on fitness, nutrition, film, and life's daily rot.
This weekly audio & video expansion on the world-famous 'The Daily (ish) Rot' email and video ramblings also includes:
Usefully Useless Fitness and Diet Advice.
Half-arsed film reviews.
The exploitation of children.
True Crime recommendations.
Nutritious leprechaun-inspired recipes (short and to the point)
Narcissistic wisdom.
WHO THE FU*K ARE WE?
Howdy,
I'm Ben, the only 'health' coach (not a life coach) who allows you to embrace your Rotten attitude towards exercise and nutrition!
Empowering You to give the middle finger to your yo-yo diet and half-arsed exercise routine in JUST 30 Days!
Are you sick of yo-yo-ing from one restrictive diet and hideous exercise plan to the next, begging for it to end so you can slip back into old habits?
Only to start the same rotten cycle again?
YOUR COMPLIMENTARY 30 DAY DIET KICK-UP-THE-ARSER
Oh God, not even that tight In my nose.
Speaker 1Oh why You're meant to call me Out here when you're Actually ready, not sitting here For 15 minutes, this is my throat.
Speaker 2My throat's closed up for some reason. I haven't done my vocal exercises. That's what people do, isn't it?
Speaker 1Why don't you record this?
Speaker 2This is recording.
Speaker 1Isn't it what you're doing, your vocal exercises?
Speaker 2Yes, I'm just about to start spitting knowledge and my throat ceased up. Do people want to see this? No, nobody cares. They want to see it behind the scenes, don't they?
Speaker 1I don't know, nobody cares.
Speaker 2What do they care about? Can we please just get?
Speaker 1fucking started, jesus Christ.
Speaker 2Are you going to do yours?
Speaker 1No, I'm ready to go, ben. I have been for the last 23 minutes.
Speaker 2Very precise. She's got the seconds. 23 minutes and how many seconds let's clap, come on.
Speaker 1One, two, three, no One One two, three no. One, one, two, three. How am I getting so good at this?
Speaker 2Did you even clap? Yes, I did.
Speaker 1Ben, it's fine because I go down, don't I Shut up? Push for health.
Speaker 2Pushing your health from the pools of life. That's what I'm doing. What are you doing?
Speaker 1doing? I don't know, I'm just here. Hi, I'm fiona and I like fitness. Can they see that? I don't know, I haven't wiggled in front of the camera for a while.
Speaker 2Put your back out doing that what do we do at push your health? What do we do?
Speaker 1we push your health from the poles of life Get them in, get them in quick. Okay, okay, okay.
Speaker 2Okay, now what?
Speaker 1Now what? Now, what do we do?
Speaker 2This is a working day for me. I've got clients. After this, I need to. I've already said it. I've already made perfectly clear I am not rushing. I don't want to rush. I enjoy this. This is my life, my passion. But I've got clients. I've got something in my life as well.
Speaker 1Ben, you always have problems, always.
Speaker 2Push well for it. Okay, I've done that. Anything else? What's the call to action? What do we want people to do? Sign up. What's?
Speaker 1the call to action. What do we want people to do? Sign up the app. There is an app. No, if you sign up to Push Pull Health, you'll get your life pushed from. You'll get your health pushed from the pulls of life. How boring is that you've already said it, you've already said the tagline and with that included. You will get personal training.
Speaker 2I'm going to have to turn you down you'll get personal training sessions.
Speaker 1You'll get access to an app where Ben will be coaching you via an app and it's a great way to track your food and it's got loads of little hints and tips about what to do. Very, very good app. I have to say I really enjoy using it and that's what you do at Push Pull Help Ben.
Speaker 2Yes, you need to tell Anything else. Why are you? Why are you? You're screaming.
Speaker 1I am not screaming.
Speaker 2How's that?
Speaker 1Oh, I'm too loud I don't want to hear me.
Speaker 2Hello, hello, oh, hello hello.
Speaker 1I don't, yeah, that's okay.
Speaker 2Jesus Christ, the app You've got to tell people about, the app You've got to do. You know Gary Vee, you know Gary Vee, no, come on, gary Vee, no, the old. You know jab, jab, jab, jab, jab, no, no, no, jab, jab, right hook. So you've got to jab people, you've got to give them value, you've got to provide value and then you hook them. This is what I'm selling the app.
Speaker 1I'm selling this. I still don't know who Gary Vee is. Do you get the meaning though?
Speaker 2Yes, I get it, so you jab Yep, you butter them up or there's an opening Right hook Dip their toes Grabbed them. Kind of yeah.
Speaker 1Yeah, that's it. Hold on to them for dear life.
Speaker 2Well, dipping the toes is the right hook, I suppose, because they're meant to dip the toes and start doing it. Yeah, the app. This is based online, but if you're not, if you don't do online and you live in the Kent area, you live in the Herne Bay area in Kent Pop on by. This probably won't be here. I'll put it down. This is just for the podcast Studio.
Speaker 1Private studio. Yeah, yeah, okay, great, great, wonderful. I need to get my ass in here today actually to do some exercises, Okay let's crack on, let's crack on.
Speaker 2Let's crack on, because I have clients I've been ready for the past 27 minutes. When do we get back to the woes? I do miss that section.
Speaker 1No, I've had enough of you for the past 28 minutes.
Speaker 2No, we will. We'll start getting that back in, because the last couple of episodes have been woe-less.
Speaker 1Yes, no woes, yes, which has been fantastic, fantastic, yeah, fantastic so they've been sleep it's been about two hours though. Yes, yeah, okay, without your woes, right? So?
Speaker 2Maybe the woes actually shorten the episode? No, they don't. We need to. This is just a not a filler episode, because they're all really important episodes, but just more of a Explanatory. Well, I was going to say a palate cleanser but that implies that the Explanatory episode In what sense?
Speaker 1You explain stuff.
Speaker 2Okay.
Speaker 1That's exactly what explanatory means, Ben.
Speaker 2Okay, just a few things. We're just going to just rattle off a few things. Hopefully bring some value. Do you have? It's like what's his face, Brent, Doesn't he do that?
Speaker 1Who's Brent? You know David Brent. Oh yeah, he does actually.
Speaker 2What episode's that when he does that? Oh, god knows, god knows.
Speaker 1What we talked about.
Speaker 2Oh, no, it's when he's preparing for the motivational interview. The motivational speech. He's tucked in. I'm tucked in as well.
Speaker 1Anyhow, moving on from David Brent.
Speaker 2Can we just take a couple of photos, David? Yeah, sure, when do you want me? You know he's doing that.
Speaker 1Oh, maybe you should release some of your photos. Ben, actually, considering all those little poses you're doing, I can see a few little pictures coming to my mind, not famous enough, yet Not famous enough.
Speaker 2This is episode 11. 10 or 11?
Speaker 1No, we were in double figures last week, so it has to be 11.
Speaker 2Okay, maybe 11, then Fine, so we're getting there.
Speaker 1Oh, the sun's come out.
Speaker 2We're getting there. Then I can start releasing the photos. What's the point of the photos, Apart from they're funny? Maybe they have to mean something, don't they?
Speaker 1Oh yeah.
Speaker 2Unless you've got loads of people that just go oh Ben, he's doing, he's taking the mick out of those people that do those photo shoots hmm, so you've got lots of people who go oh yeah, those photo shoots are really stupid, aren't they?
Speaker 2like you know, they're a bit OTT. And then the people who like the photo shoot are like you're disgusting, mocking that. I worked my arse off for 12 weeks. I starved myself to death to get that fake tan on on and take that shot, did you not? No, no, I didn't. No, I got it the wrong way around. I bulked.
Speaker 1I meant to cut.
Speaker 2That was a post-Christmas bulk A few little love handles there. I think I look a bit better actually, maybe we should redo it in the future Indigestion.
Speaker 1No, this is waffle, isn't it? Let's get on, yes, let redo it in the future.
Speaker 2Indigestion no, this is waffle, isn't it? Let's get on.
Speaker 1Yes, let's crack on with it, let's crack on.
Speaker 2So what are we doing?
Speaker 1So what are we doing today, Ben?
Speaker 2Next episode, I'm bringing back the woes.
Speaker 1Yeah, no, not the next episode, because I am working on Sunday and I don't want to be listening to you for two hours about your woes the following Sunday maybe 10, 15 minutes.
Speaker 2Set the timer Woes.
Speaker 1Right, let's move on.
Speaker 2Okay, what are we talking about?
Speaker 1You tell me what's the topic today? Ben, I'm sure you have a nice wacky title for us.
Speaker 2No, I don't.
Speaker 1Oh.
Speaker 2Probably yeah.
Decoding Gym Lingo and Terms
Speaker 1You will. So what's the aim of this episode, Ben?
Speaker 2Well, let me just read off my notes. So what's the aim of this episode, Ben? Well, let me just read off my notes.
Speaker 1Stuck with trying to provide value.
Speaker 2So you said so this links into what we're going to be talking about. Just, we're going to be giving some tips Not tips, but things you may have heard of. People may have heard of, but they're not quite sure what they mean. Oh right, okay. So gym tips, gym Gym.
Speaker 1The lingo of the gym, the gym lingo.
Speaker 2Lingo of the gym yes, gym analogies they're not analogies, but they're terms, gym terms, exercise terms, things that you may have heard and gone. Oh yeah, I've heard that but don't care. And that's hard. That's the tricky part. I've got to get out of this mindset of people who don't care about this stuff. They do. I've said this before.
Speaker 1Well, I do.
Speaker 2They do care about this stuff.
Speaker 1I don't know what all this stuff means. Goodness, where's all this?
Speaker 2light come from all of a sudden.
Speaker 1It's summer, happy summer. It'll be winter in a few minutes again, don't worry.
Speaker 2Won't last long. My eyes are burning now from all this sun. It was miserable outside a minute ago. What would it have been, christ?
Speaker 1Jesus, gym terms, gym lingo I forget.
Speaker 2I forget. We can cut all this out, it's not a problem. Stop stressing. You can cut all this crap out. I can cut all this crap out because you don't do anything. I can cut it all out, no problem.
Speaker 1Right, go on, tell us some gym lingo then.
Speaker 2Gym. Gin, yeah, I'll be on that later Gym terms. I keep forgetting. People do want to hear this. They do want to hear it.
Speaker 1Yeah, you just said that.
Speaker 2Yeah, I know, but I might cut that bit out.
Speaker 1Oh right, Because it went off into this massive tangent. Okay.
Speaker 2Yes, so if I repeat, myself.
Speaker 1Okay, start again then.
Speaker 2If I repeat myself, it's because I probably thought hmm, let's start again.
Speaker 1Oh, okay, let's get to it quicker. Method okay, quicker method what? Let's get to the end of this episode. Quicker method to your madness exercise time lingo. Use the word lingo yeah, fitness lingo.
Speaker 2people don't care about certain things, but they do. They do care if they start doing stuff, especially when it comes to online, maybe not as much face-to-face Some people will. Some people will care about the numbers and why are they hitting this amount of sets? And, oh, how much volume are we doing? Oh, I'm not recovering very well, and why are we doing this? Why are we doing that? Oh, what do you mean by tempo? Eccentric, what's that mean? Concentric, what the hell are you talking about? Some people might care and it's probably it's quite beneficial for for most people who start doing some form of resistance training in any type of gym to have a better sense of what this stuff means what the hell are you on about volume?
Speaker 1we're gonna right, we're gonna get into.
Speaker 2There you go we're gonna get into, yes, but see people do care once you once you get into a routine. It's worth knowing some of this stuff not all of it because you don't have to.
Speaker 2You don't have to utilize all these wacky, dacky ways of training, but some of them are quite useful. But I automatically think like a lot of stuff because I I've seen it to death. I've seen people talk about all this stuff. It's like, yeah, okay, I've seen it. Why does anyone want to hear that? Is that interesting? Do people really want me to talk about eccentric and concentric and cluster sets and super sets and my own reps probably not. But I don't know. It's conflict. I'm conflicted all the time. Do you see my problem?
Speaker 1I'm conflicted all the time yes, but a lot of those terms that you just mentioned, I didn't have a clue.
Speaker 2We're gonna get into them we're gonna get into them, but it all links in. I've said about the qualifications oh, look at this. Oh, oh, I've done this cause I'm a qualified nutritionist. No one cares, do they?
Speaker 1no one cares but they do care, but you can do care conflicted.
Speaker 2They don't care about the, the uh, like you know, they don't care about the, the, the uh, like you know, they don't care about the qualifications. They don't care about no, no, no, no, no, no, no, no, no, no, no, no. That's, that's the thing they don't care about, but they care about what that qualification can do to help them. So the fact that I, I might know how to program and do all this stuff, they don't care. Oh, I know, I know so much about biomechanics, I know everything about biomechanics, and let me tell you about biomechanics. No, sorry, ben, I don't want to hear about biomechanics, but if you can help me with my squat and you can help me with my deadlift, you can help me with these exercises and you can decide and you can program exercises that work for me.
Speaker 1And you don't charge an arm and a leg for it.
Speaker 2That's what's useful. It's not the qualification, it's what you can do. The qualification but also how you can put it out there into the ether of social media yes you want me to sit on social media in front of a camera talking about different people's skeletons? No and their limb lengths. Oh look, short arms, long legs. Oh god, that's bad, I've got long legs.
Speaker 2It's all interesting stuff, but this, this stuff we're going to get into this stuff we're going to get into is is a lot more palatable and it's useful, especially when it comes to online because, yes, on the app the pushball health app it is there lots of stuff on it. I guarantee it will be the best app that you've been on, even if you use other people's apps. I guarantee, because I'm OTT of everything he is extremely.
Speaker 1I am OTT. I am not happy with what we've done.
Speaker 2It's not good enough. I am changing the exercise. I'm changing because it's not good enough. That means I have to change them exactly you're back in camera, man, camera woman, camera thing. She's back, it's back, it's back, it's recording me. Do them again, because they're not good enough.
Speaker 1I'll make sure I get a little finger in as well for you they're not good enough, so they need to be done again.
Speaker 2They need to be more thorough, right, because you want to get people on, but again, just moving on from this, people still don't care. I know they don't care and why.
Speaker 2That's why it's I'm conflicted all the time. As long as there's a picture of me, as long as there's a video of me doing an exercise, and it sort of makes sense and I'm sort of doing it, okay, they don't care, do they Not really? But I care, and it's just trying to get that balance, trying to find enough stuff that people care about Providing, stuff that people care about providing value, and then you come in with the app. There's so much stuff there to unpack yep, but now's not the time I'm a pretty interesting guy, I am, I think I am.
Speaker 2It's just I've got to be doing these every day for four hours a day. I've just got to be doing these once a week is just it's not enough, not enough. I, I've got to be doing these every day for four hours a day. I've just got to be doing these once a week, it's just it's not enough, it's not enough. I've just got to. I've got to be doing these more.
Speaker 1You're doing your walls again. Now, ben, it's not walls, it is walls. Why is that walls? It is walls, is it? It's about what you need to do, what you have to do. That is a wall to me. That's everyone. No, that's a wall. Everyone can relate to that, yeah but we're talking about an episode here.
Improving Fitness Podcast Delivery Skills
Speaker 2Let me compose myself, fiona, because that's annoying. I don't appreciate that at all. Can't win either way. There you go. So what do you want from me? Right, cut that out, fucking hell. Gotta do these more often. Gotta do these more often. What can I say and what can't I say, dictated by you, basically you're not dictated by me, then at all. What's wrong with?
Speaker 1that, but you keep you. You've said about 20 times, ben Ben, that people don't care, people don't care, people don't care.
Speaker 2I've just got to try and work it out, what I'm trying to get to. That's the difficult part.
Speaker 1Yeah, but it's hard when you're sitting here and you're just like oh, when are we going to start? Oh, have, and I'm just like sitting here and like literally I'm just sitting here like okay, yeah, okay, I may as well bring the teddy bear back right, right, yes, but you're not dictated by me and don't fucking start saying that, because I will fucking stop doing this, because that is really frustrating.
Speaker 1when you say that I'm taking time out of my day to do this with you and then you turn around and say I'm dictating you. That's unfair, yeah, but it is dictated by you, isn't it?
Speaker 2No, it's not, Ben no, it's not. How is it?
Speaker 1I've just said to you you're waffling again and you've said literally, if you listen back to it, the amount of times that you've said people don't care, that's frustrating for people to listen to Because somebody could be watching and say I can't go near this guy because he just thinks I don't care Just because you can't, you can't. That's a really biased opinion to have.
Speaker 2Yes, no, but you've got to do it. You've got to do more of this. You've got to do it. It's hard because unless you do this more often, you can't get your point across. I've only got. I've got one hour to get this. Get my point across.
Speaker 1I've got hundreds of things. Topic Ben, you have a topic for a reason and that's to focus on it. That's what you're meant to be doing. You're not meant to be going off on tangents about other stuff. You have one topic to talk about. Stick to that topic and then talk about the next topic next week. That's the idea of a topic.
Speaker 2I think that it's just I've got to be doing it day to day before I'm dead. Hmm, okay, I've got to be doing it once a week? Hmm, okay, right, where do we go from there then? Oh, what a shame. Fucking hell, I'm trying, I'm trying my best, I'm trying so fucking hard. I am trying I really am.
Speaker 1I am trying. I really am All right there you go, then, ben, I never said to stop, did I?
Speaker 2Yeah, I know, but it's yeah, but now it's just like it's my fault again. No, it's not your fault, it's just so fucking frustrating.
Speaker 1When are we going to do it then, Ben? I'm not doing it tomorrow. I'm working all day.
Speaker 2I'm not sure. It's just, it's difficult, just trying to make it, trying to make it good.
Speaker 1Yes, but, Ben, you're not taking any of my feedback that I'm giving you on board. Anything that I'm saying, it's in week out. You don't take any of my feedback on board and you're the one that has to listen to these every week. I don't know how you can't see it.
Speaker 2Of course I can see it, yes then why aren't you changing? Anything, but what I'm trying to get across is quite interesting.
Speaker 1Yes, I know that, but that's not the topic.
Speaker 2But the only way to get it across and to do it is you have to do it more, so then you learn how to get it across quicker.
Speaker 1Well then, you need to do more on your own, Ben, because obviously I don't have the time to be doing that. You need to do more on your own or you need to get more people on board to do them with you. Even if you did a video on whatever his name is, Sean, you need to do. You need to do it more with other people hmm, tough, right, okay, is this worth doing?
Speaker 2yes, may as well do it. I'm here, andre. May as well do it, right? Okay, what we're going to talk about then, ben what is the topic of today.
Speaker 1You can't turn around and say what do you? I want to know. You have to tell everybody what the topic is today and just be like whatever. There's lots of terminology in the gym.
Speaker 2Terminology. This is what you use.
Speaker 1This is what it means and how you can incorporate it into your fitness and why is it important. I will come in and say something about supersets. I like supersets because it takes at least 15 minutes off my workout, something like that.
Speaker 2Yes, terminology, that's what I was looking for.
Speaker 1Hmm.
Speaker 2Right, let's start from there. Then, Fiona, shall we you ready?
Speaker 1I'm ready.
Speaker 2Are you sure? Yes, the camera doesn't fucking lie. I'm ready. Are you sure?
Speaker 1yes, camera doesn't fucking lie, I'm ready right, okay, where are we going?
Speaker 2where are we going?
Speaker 1so we're gonna do the topic today, ben, what is the topic?
Speaker 2you tell me I don't know the terminology gym terminology.
Speaker 1So, go on, hit me. Hit me with all those bodybuilders you use.
Speaker 2That's where the art is, you see. So I'm a member of all these things, mass and reps and for all these high, you know, top-end people in the industry Lane Norton, eric Helms.
Speaker 2Yeah, yeah very intelligent people. But I read something from this coach and it was like, oh yeah, he's right to be fair and he mentioned some of these people and I'm a member of all these, all these, these mass and these reps and all these people that do these research papers and PubMed and they, they release every month all these studies based on lots of different topics Very interesting, but the skill is taking that information very science-y and go well, how can I make this? What can I do with this? How can I take this and dub it down a little bit and make it a little bit interesting, entertaining and valuable, provide value with it? That's the tough part, because reading all those studies isn't going to make you any better than that. Reading all those studies isn't going to make you better on camera. It's not going to make you more entertaining, unless that's your demographic, unless you're wanting to talk to athletes and people that take that stuff seriously.
Speaker 2If you want to get on camera and start talking about the latest research paper on hydration, some people might go, yeah, bloody hell, that's really interesting, but the vast majority they don't give a crap, they don't know what you're talking about. So I just need drink more. Uh, you know, possibly. Yeah, let me look at this research paper. I don't know what you're talking about. That's a skill me as a coach. You can get stuck reading all this stuff and go I need more knowledge. That's what all these episodes are about Dispensing all this knowledge on people. Hopefully it will be. At the same time, it will provide value. But do I really need more knowledge?
Speaker 1Everyone needs more knowledge.
Speaker 2No, but I mean, do I need? Look, I want more knowledge and I want to read all this stuff because I find it interesting. But do I want more knowledge and I want to read all this stuff because I find it interesting? But do I need more to be able to get in front of the camera with you or by myself and deliver this? Do I need more knowledge? Now, I'm ready.
Speaker 1No, you don't.
Speaker 2Now I'm ready to put the camera on? I'm ready to do it.
Speaker 1You know what they say, ben, you can have all the knowledge in the world, but practice makes perfect.
Speaker 2Do they say that, something like that? I've never heard that. Two things practice makes perfect, yeah I wouldn't put those two together.
Speaker 1Yeah, well, I just did okay so what I'm trying to say is you can have all the knowledge of the world, but you can be here doing your woes for like three hours every single day, I'm just I'm just saying you're not then being, you're not, you're not then transporting that information or transferring that information.
Speaker 2well, it's getting a nice blend of the two. That's the tricky part. That's what takes time. You've got to do the rep, like in the gym. Yes, practice makes perfect. You've got to do the reps. You want big muscles, like me? You've got to do the rep. You've got to start using some of these training styles potentially Okay, but also if you want to get better in front of camera, you want to be more concise with your points. You want to entertain a little bit, provide the value.
Speaker 1Now he's talking.
Speaker 2Hit the jab.
Speaker 1And how are you going to do that, Ben? How are you going to become more concise? That's what I want to know. That's what I want to know. I've got to do more. I've got to do more. I've got to get in front of the camera more.
Speaker 2I've got to condense my points down. I've got to be quicker. Doing this once a week it's just, it's not enough.
Speaker 1Well, get the teddy bear.
Speaker 2I've got to get in front of the camera a lot more. Yep, you do so it's not tough. It is tough. Do more of something. You know People going to the gym, oh, I don't want to go, oh, I never want to go. Someone says, right, ben Well, someone says me, I tell myself, I wake up and go, oh, I'm going to get in front of that camera today. I've got lots to talk about. Oh you know, read another research paper.
Speaker 1Then get in front of the camera and then you'd want to talk about that research paper and what you wanted to talk about originally, and therefore that's where the problem is.
Speaker 2But that's the easy part. You see, it's easy. You feel like you're still doing something. We live in a world where there is everything, so much information at our fingertips. The amount of stuff you can learn on YouTube now, it's frightening.
Speaker 1It's unbelievable. Well, I can't learn about gym terminology on the internet, so can you please just tell me that, but you can go on YouTube and you can learn about all this, all these points. I'm here now.
Understanding Progressive Overload and Intensity
Speaker 2Very interesting, but it's an excuse, isn't it? Join the gym, join the app.
Speaker 1Yes, but there's no point in me joining the app if I don't know what a superset is.
Speaker 2Right.
Speaker 1Because that's on the app.
Speaker 2Let me just finish this point. But it's easy to go. Do you know what? What I'll do is I'll watch a. I'll watch a video. What I'll do is I'll watch a video. Yeah, what's the problem? Fuck's sake, come on. What I'll do is I'll watch a video on how to do a superset, on how to do a drop set, on how to do a deadlift. Oh great, oh, that looks good, right, yeah, okay, do this, right, yeah. Shoulders back, yeah, okay. Yeah. Oh, arms long, no, lovely, yeah, yeah, brilliant, okay. So watch the video. You've read the book. You ready to go? Oh, just do I need to? Just one more video, one more video and then I'll be ready to go. It's too easy. It's too easy now just to keep delaying. You've got to take the hit. You've got to get in the gym, yep.
Speaker 1Agreed.
Speaker 2There's too much stuff, too much info, just to go oh, one more, one more, then I'm ready. Same with people I'll delay Just one more week and then I'll go to the gym. Then I'll delay Just one more week and then I'll go to the gym. Then I'll get on the Push, your Health app. I'll just read a book first, then I'll do it. No, no, just get yourself in. No, I'm not ready yet. See what I'm saying. Yes, I do. Lots of stuff, lots of stuff. Okay, where are we going with this then? Hmm, them, right so gym terms that you should probably know about some of them. Some of them maybe not, maybe not as much, but if you join the app, for example, some of this might be programmed in, so it's worth knowing about it.
Speaker 1Definitely.
Speaker 2Progressive overload. Do you know what that means?
Speaker 1Do you know what that is?
Speaker 2Yeah, I don't know how to say it. Well, I've got them all here, so I'm just going to read off. Going to read off what I've got, just in case I start talking about them and then go right, so you know, and then you go into this and then I read this study about cluster sets and let me tell you, I'm just going to read them off, Okay, and if there's any more info you need, then maybe we'll get into it. But other than that, I'm just going to read them off Okay.
Speaker 2Progressive overload the gradual increase of stress placed on the body during exercise.
Speaker 1So adding more reps.
Speaker 2This can be achieved by increasing weight, reps, sets or intensity can be achieved by increasing weight reps, sets or intensity. Okay, right, yep, to continually challenge the muscles and stimulate growth.
Speaker 1So you usually say to me oh, start off light and then work your way up. Is that what I'm doing? Progressive over-weight With weight. Yes, yeah, okay, fine.
Speaker 2As a newbie to the gym or people who are just starting off, they will find that they better go in, lift X amount of weight next week, lift more weight and and keep doing that for a good, good chunk of time before before. Then they, they, slow down and they can't lift as much weight.
Speaker 2But then go in, do 20 kg next week, 25, and just it goes up and up and up for a certain period of time. So enjoy that, enjoy what it lasts, but then it will slow down and you won't be able to just pile on more weight on the bar each week or pick up the bigger dumbbells. And then it's like, okay, well, now what? So I can't increase weight every week. I might not be able to increase my weight for four weeks or five weeks. Now what do I do?
Speaker 2that's when you then start to think about right, okay, how do I? How do I? Do I increase my reps? Do I lower my reps so I can still lift reasonably heavy, but maybe I just go. The reps decrease slightly. Do I change the tempo? Do I decrease the size of the box? So, if you're squatting, squat into a box, yeah, nice and easy Box. So you do that for 10 reps. Okay, that's pretty good. Yeah, so you do that for 10 reps. Okay, that's pretty good. Yeah, okay, I'm there. How do I get better at this? How do I increase this? How do I make this harder? Then you just lower the box. So the next week, same thing Try and get your 10 reps, but the box has got lower.
Speaker 2So you've progressed, haven't you, without having to worry about shoveling more weight onto the bar? Does that make sense? Yes, very interesting Intensity.
Speaker 1Okay, just one second, because they're leaving.
Speaker 2So you're going to hear the van in a second how do you know they're leaving Fiona?
Speaker 1I can hear them in and out of it, or maybe not.
Speaker 2Right.
Speaker 1Intensity.
Speaker 2Sets, so you can increase how many sets you're doing. So is that why you say to me oh, do 10 and then do two, and then do try and do two more even though I've got a higher weight, Two more reps, oh so so you say do 10 reps in your set, and then you say oh, do two more reps, two more.
Speaker 1You can do it, you could do it.
Speaker 2Yes, well, yes, say, if you've you've got 15 kg, 10 reps. Yeah, okay, right, yeah, now I hit 10 reps. I feel like I could do a bit more okay well maybe 17.5 next week. See how far you can get with that. Gets 8 reps right, brilliant, oh, fucking hell. Why is it so difficult? It should be difficult. Oh, why is it so difficult? Yeah, you rush through this. Yes, as a new, they will find that it's going. Next week more weight, progressive overload. Any questions?
Speaker 1no, I think you explained that quite well.
Speaker 2Do you want to parrot it back to me, Fiona?
Speaker 1Progressive overload you add more weight, more reps, more tempo.
Speaker 2More tempo.
Speaker 1I don't know what tempo is Sets Intensity, yep Speed, potentially.
Speaker 2Yeah, well, tempo, yes, oh, that's what tempo is Okay.
Speaker 1And you just make it that little bit harder for yourself, you push yourself that little bit more to do it. Instead of doing the 10 reps, do the 12.
Speaker 2If you want to improve, if you want to get stronger, if you want to get bigger muscles, like me, you've got to improve. You've got to find ways to increase each week, each month. What are they doing, fucking hell?
Speaker 1They're leaving. Well, we'll just do it later, Ben no, because I don't have to fucking take all this shit back in again.
Speaker 2Fuck that.
Speaker 1We're just going to be worried about time now.
Speaker 2Hmm, right, so that makes sense, and does it? Yeah, I would put next to progressive overload said have you heard of said, said, said like he said yes no, I haven't heard of that, ben. Right Specific adaptation to imposed demands.
Speaker 1Is this what you mean to see? Sorry, Is this what you mean? Law in the box?
Speaker 2Well, no Law in the box for your spot Well that's progressive overload. Yes, I mean that your body will adapt specifically to the change.
Speaker 1Okay.
Speaker 2I mean your body will adapt to the imposed demands. So the demands you put on it, your body will start to adapt to them.
Speaker 1Oh well, yeah, yes, well, yeah, of course, of course it's going to adapt, because it has to.
Speaker 2Right.
Speaker 1Surely, because it just does it. I don't understand that one. Okay, I don't understand that one. Okay, I don't understand that one. Read out what you've written. I don't understand that.
Speaker 2No, I'm not going to get into it. Take too long right this is always going to be fucking miserable, isn't it? Too much delay, too much stress there's no point in continuing.
Speaker 1Ben, there's zero point in continuing well, the irony is because you've stopped, like you've stopped multiple times now and stress there's no point in continuing, ben, there's zero point in continuing.
Speaker 2Well, the irony is that you've stopped, like we've stopped multiple times. Now you just rat them off, don't you? At the end of the day, this will probably provide the most value I've ever brought in my life, because you're just rattling off terms, okay, aren't you? That's it. You're just rattling off terms that you can use for like 15, 30 seconds on social media. That's the irony, because they don't give a fuck.
Speaker 1They don't give a fuck about all the other stuff I talk about. Read out then what you've got.
Speaker 2Right, supersets. You've heard of supersets.
Speaker 1I have, I like supersets. So, you do a set, but your superset was something else.
Speaker 2Performing yes, back-to-back exercises yes, yeah.
Speaker 1I like them. It saves so much more time.
Speaker 2Right.
Speaker 1It cuts you down by like 10 minutes.
Speaker 2They are very useful, yeah.
Speaker 1Yeah, I love them.
Speaker 2Yes, I would suggest to most people not to be supersetting the same muscle group. That's where some people go wrong, where they do two bicep excisors. Do you see?
Speaker 1what I mean. I don't think I do that.
Speaker 2I just exercises. Do you see what I mean? I don't think I do that.
Speaker 1I just follow your app doing there you know, variations of bicep curls or or two different tricep exercises. I don't do that. Why? Why is that? Because you have to give it that little bit of rest.
Speaker 2What are you doing here, don't know ideally, yes, but okay, but again, for for just, you know the average person just trying to hit the gym. You, you don't need to be wasting time, time doing back to back bicep exercises you may as well do antagonist supersets, which are the opposing muscle group, or muscle muscle groups that don't overlap. So you know a lot. You know quite a popular one would be biceps and triceps. Alright okay, so you do you know, bicep curls and maybe some tricep extensions or dips or whatever okay yeah, but even even that, even then, but then, even then, sometimes that they overlap a tad.
Speaker 2So you could do like uh, you know, like a pressing variant, like a chest press and then a pull-up, different muscle groups yeah, so why okay, yeah?
Speaker 2yeah, I get it. There's not a lot of value to do in, there's not a lot of value in doing supersets based on the same muscle group. You know you could get really like you know and you could start saying, well, you know you can, you can do supersets, but you can do it in from different ranges. So you can do it from the length and range and the shortened range. So, for example, if you do a hip thrust, hip thrust, you know, hip thrust yep, yeah, I do them so so if you fatigue, you fatigue the muscle in the shortened range for your hips.
Speaker 1You know hip thrust when you drive your hips.
Speaker 2Oh, I do, oh, yeah, yeah big squeeze, get that extra inch, so you fatigue yourself in that shortened range for your glutes, for your arse, oh, yeah, but you could leave.
Speaker 1Sorry, is that?
Speaker 2a problem.
Speaker 1Yeah, just thinking about getting that extra inch in.
Speaker 2That's important. Yeah, extra inch at the top, yep Squeeze extra inch. Yep, without you know, don't obviously your back? Be careful of your back, Keep it in the glutes, keep it in the arse, Right, right, so you're fatigued in the short range, squeeze at the top extra inch, but you could. If you're getting really sweaty with it, you could then jump up and start doing some rdls. You know rdls remaining deadlifts yeah wait where you're.
Speaker 2So when you're going down you're pushing your ass the back of the room. You need to go back with them. What are you doing? Your glutes are so the hip thrust. Glutes are tense, shortening shortening yes, all right. Okay, so the rdls stretched they're lengthening yeah so you could, even though it's targeting your glutes and your hamstrings it's a different way of hit the ranges so shorten, so fatigue the shortened range and then rdls lengthening the glutes. Just do a bicep and then a tricep.
Speaker 1Yes, that makes it so much easier, fuck's sake.
Speaker 2Depends how advanced you are. Maybe you want to go down the sweaty route and you want to start doing it that way.
Speaker 1No.
Speaker 2Because that goes into what I said. I just said don't do the same muscle group back to back. That's not good.
Speaker 1Yes, not good yes for the vast majority.
Speaker 2Yes, that makes perfect sense no point doing back-to-back front delt exercises. Oh, some shoulder press and then some front raises. No, no, why? No, that's just silly. Yes, yeah, it's not ideal. Not really. Yeah, unless you're a bodybuilder, okay, maybe if you want to, you know, really, get some volume to those front delts, okay, go for it. Does that make sense? Yes, yes, it does. Overlapping muscles, antagonist supersets Muscles that aren't overlapping Yep, I get it. So chest press, pull Bye, try Leg extension, leg curl, quads, hamstrings, squat, lunge.
Speaker 1No, you're sorry no, what do you mean? You don't do that here. That's quad, though, isn't it?
Speaker 2obviously squat, you're getting a lot more than quad, but you haven't learnt, then have you. You haven't learnt, I have learnt you haven't learnt from that.
Speaker 1I have learnt because you just said your example.
Speaker 2You just said squat and then a lunge yeah but, okay, so they're both yeah.
Speaker 1Squat is a glute, you think.
Speaker 2You can do a lunge variant, maybe, depending on what the squat variant is.
Speaker 1but I'll just do a bicep and then a fucking tricep. How about that?
Speaker 2Okay, good, start Right.
Speaker 1Okay.
Speaker 2Drop sets.
Speaker 1Drop sets I don't know what that is.
Speaker 2A technique where you perform a set to failure with a certain weight then, immediately reduce the weight and continue to perform more reps until failure. So, 25 bicycles, 25. Oh, you failed. Oh, I can't do any more. Whoa, hang on, you've got the 10 kg weights there. Go and grab the 7.5. Oh okay, oh, I can knock out a few more. Oh yeah, got the stack. Same. Take the pin Same. Take the pin lower. So can you keep doing it Lower because the weight's bound up.
Speaker 1So do you keep doing it? So you do 10.5, or do you have to then stick at 10? So you fail at, not you? You get too much at 10 and then you reduce to 7.5. Do you have to stay at 7.5, or can you reduce it again to failure?
Speaker 2Well, it depends how many do your normal set, then you drop, and then you drop. You probably drop two to three times okay, okay, so you could finish.
Speaker 1You can start at ten and you could technically finish at five. Yes, but if you're lifting ten, you're well able to do five. That's my mindset. Yes, but you're more tired. There's a lot of fatigue going on, isn't there?
Speaker 2yes, so you're going to be by the time you get to five.
Speaker 1You would have failed like three times, and your four is probably going to be off as well.
Speaker 2Right, yes, yes, well, I know. On form, yes, you, most people don't want to be, don't want to be getting to the point where they're failing. You know the whole, the whole, like one rep max and all this stuff. Mate again some, if that's your goal, if you want to see how much you can deadlift or squat or bench press or whatever, for some, maybe that could be a goal, but, man, we'll get into this in a minute. Yes, we will get into this in a minute, but just be mindful of getting close to failure.
Speaker 1I don't think I'll ever get close to failure, but also Because I just won't do it.
Speaker 2Right, we'll get into that in a minute, yeah, but also there is there's there's failure where you can't you literally can't pick up the weight anymore like you're done for. And there's also mechanical failure where your form starts to suffer because ideally you want your form to stay the same from the first rep to the last rep. Obviously it's got a lot harder by the last rep, but your form wants to stay the same. You want to be able to look at you from rep 1 to rep 12 and go yeah well, he's.
Effective Weight Training Techniques
Speaker 2Obviously I can see he's getting tired by the facial expressions and he's struggling, but the form has remained pretty much the same. So mechanical failure would be that your form starts to go yes, that makes sense so not total failure where you can't even pick up the the weight up anymore. You're still doing the reps, but, bicep curls, you know you're starting to do mechanical failure. You're still doing the reps, but they look like shit so you may as well stop yes, that make sense I get that that yep Cluster sets.
Speaker 2Break your set into smaller clusters with short rest periods in between, For example. I hate them. You've done cluster sets.
Speaker 1No, I hate anything that. If I could just finish Okay, yeah, yeah.
Speaker 2Instead of doing 10 reps straight, you might do four reps, rest for 10 to 20 seconds and repeat until you've completed all 10 reps.
Speaker 1I'd just rather get them over and done with.
Speaker 2I don't want to do that. Yeah, cluster sets I think cluster sets are getting a lot. They're very sway. I think supersets drop sets to get a bit more volume in, to save time. Useful Useful for the average person, the average gym goer. Cluster sets, I don't know.
Speaker 1Yeah, we're very much into the bodybuilding territory there. You know me. I like to get in and get out of the gym as soon as possible.
Speaker 2Right, so cluster set is maybe not for you then.
Speaker 1Well, it's just lentils.
Speaker 2How's the mic? I know, I tried to put it up. What are we doing with this?
Speaker 1I tried to put it up, but why is it?
Speaker 2dropped.
Speaker 1There we go, it's fixed.
Speaker 2What's happened?
Speaker 1It's because I moved this down a little bit because I didn't like it the way it was, because I couldn't see you. I couldn't maintain eye contact with you. All about maintaining the eye contact here, you know.
Speaker 2Antagonist paired supersets. We've done that already. Yes, performing two exercises such as biceps and triceps not squats and lunges with no rest. Okay, yep, right, makes sense, got it. Warming up potentiation uh, do we need to talk about that potentiation?
Speaker 1well, you've mentioned it, so you may say okay, yeah potentiation it's, it's what's the word? What potentiation?
Speaker 2potentiation potentiation.
Speaker 1What the fuck it's warming up.
Speaker 2So if it's warming up, so if you warm up, this is horrible. If you, if you warm me up you do your bench press, you're under the bar. People will say you know what warm up should you do? Well, normally, depending on what your first exercise is, just warm up for that. Don't start doing all these wacky and then go on the assault bike. It's just, it's laziness. I've seen it. I've done that, oh, I've seen it.
Speaker 1Not the assault bike, but the bike. A previous gym I was at.
Speaker 2Oh, I've seen it, these people that come in, they sit on the bike. Why are you on the bike? What are you doing on the bike? Yeah, maybe for like a couple of minutes, just to warm time. Okay, I'm ready to do my chest press. Oh yeah, oh, you warmed up on the bike though for your chest press.
Speaker 1Get off the fucking bike that's like me when I used to do off a body, but I used to run on the treadmill. I'm warmed up now uh-huh, yeah, oh yeah yeah, yeah, yeah just, yes, do do.
Speaker 2Some do like a little bit of warming up just to get your body temperature up, of course, but whatever exercise you're doing, first warm up on that, ideally okay, you know, you can get the band and you can do some stuff for the band oh yeah, the old rotator cuffs and all that stuff.
Speaker 1Yeah, of course the shoulders exercise would you recommend. But band is good one I like the band.
Speaker 2like I've just said, if you're doing whatever exercise, you're doing first, maybe try and warm up on that to do a lighter potentiation, do a lighter load of your top set.
Speaker 1So again, this is a little bit sway.
Speaker 2This is getting into the bodybuilding territory again, but I think it applies. It can apply to the average gym girl. So if you're on the app, if you're on the app, you're on the app, push your health app and what's the app called kahunas, isn't it kahunas? No, it's called the pushable health app okay, pushable health app yes, okay, okay, right.
Speaker 2so you're, yes, you're on the app and then you, you, you hit, you got. Your target for this week is 25 chest breasts. You're going for 25 kg? Yep, right, but you're not going to get in and get the bar and start whacking out 25 kg. Oh God, no, you need to warm up. So maybe you start off with, I don't know, like 50%.
Speaker 1Two kg.
Speaker 2So you do a few reps of 50% and then maybe you do a few more reps at 70% and then the potentiation stuff normally comes in when you go a little bit over your top set.
Speaker 1Okay, so you have to do like 26 kg. Yeah, exactly, okay.
Speaker 2So if you're aiming for 25 and that's, you know, that's what you're going to try and hit two sets of 10 on 25. If you go for 27.5, but you go for three reps or four reps, that's where presensation comes in. Yes, yes, okay, interesting, so your sensation comes in.
Speaker 1Yes, yes, okay.
Speaker 2Interesting. Again a little bit sweaty, a little bit on the bodybuilding sweaty side, but warming up in general, get it done. And if you're about to do upper body based stuff, Don't get on my goddamn treadmill.
Speaker 2Do some, you know, do some dynamic stretching, do some stuff that mimics the muscles you're going to be using. Yes, if you're going to be doing lower body stuff or squatting or dead lifting, maybe go on the bike for a little bit. But just just know, just know in the future, okay, when you go for you, when you go for your session, and your pt shoves you on the bike or he shoves you on the bike at the end, just know that they're doing it because they're wasting time oh they're wasting time.
Speaker 2That hour can be long five minutes on the bike at the start, five minutes at the end. It's only 50 minutes, bloody hell. And then you do your sets, have a tune, a bit of a chin wag between the sets. Oh you've, you've nailed it well done. Get her out. Get him out next on the bike. I want to do chest press today. Yeah, yeah, goodbye, okay, come on.
Speaker 1Okay.
Speaker 2Lazy Okay.
Speaker 1Junk Sort of just wasting time when you get you to do that.
Speaker 2It was great when I used to PT at this gym. I used to walk in oh, you're right, where do they all go? Where do they all drift to? Do you want to get going? Yeah, I'm just going to go on the bike, why? Oh that's right, oh it's. Oh, it's Dockshire here. Oh that's right. Oh, the standards are, hmm, okay. No, no, I'm ready to go. I want to start training. I'm a proper PT, we're training, we're doing this properly. Get off the fucking bike, get over here oh, we're doing chest press, oh dear grab the band, let's do some stuff that's useful not the bike.
Speaker 1Oh, I don't think Ben likes to bike very much, do you?
Speaker 2Ben, the bike's fine, but warm up, based on what you're doing in the session, well, I used to just walk into the gym as my warm up, right, yeah, of course.
Speaker 1Anyway, let's move on.
Advanced Training Techniques Explained
Speaker 2Anyway, of course, if it's freezing outside, maybe Get on the bike, get on the treadmill, warm up, don't just jump straight in, but just just know that. Just just know that they're wasting your time. Rest, paul sets. This is very sway A technique where you take a brief, deliberate rest during a set to extend the set beyond the initial point of failure. For example, performing six reps, resting for 15 seconds, then doing as many, then doing as many, then doing as many, then doing as many more reps as possible. Jesus, that was. That's what happens if you're like crap. That's what you get.
Speaker 1That's my writing, all good my writing's terrible too so again with cluster sets it's just a lot of time wasting. That's what supersets like cluster whatever even that's called and cluster sets they're just wasting time.
Speaker 2Just get in, do your supersets and fuck off well yeah, well, potentially, but at the same time, if you're using some of these, some of these, what are we calling these?
Speaker 1terminologies no, no techniques, yes, lingos, if you're using some of these techniques, they can potentially shorten the.
Speaker 2What are we calling these Terminologies? No, no Techniques, yes, lingles. If you're using some of these techniques, they can potentially shorten the time because they're increasing the difficulty of the reps and the set. So if you're using some of this these cluster sets and then the rest-paw sets you might do less overall.
Speaker 1Oh, okay.
Speaker 2So it might seem like they're they're delay, they're extending the length of the set, but because they're making them harder in some, in some way you might feel, oh to be fair, I was going to do four sets, but maybe I'll just do two sets of this. And also, don't use any of these techniques and everything. If you're doing like a big compound lift, a multi-joint lift, squat, a deadlift, a bench press, you don't, you don't want to be doing this sort of stuff on those. This is for more isolation based stuff. So this is for you know, you do bicep curls and lateral raises and that sort of stuff. When you're doing more smaller muscle groups isolation, you're doing your accessory work after you've done your main lift for the session okay, does that make sense.
Speaker 2Yeah, I just like super sets yes, but maybe not use them on every single exercise. You do, yeah, unless you are really short of time, unless you've got 20 minutes, you go. Do you know what? It's better than nothing. Get in. Do them get out?
Speaker 1fine, no problem, it's every time down set.
Speaker 2Uh, okay, after completing your primary working sets, performing additional sets with lighter weight to accumulate more volume and fatigue and fatigue the muscles further. So that's just getting more volume in what do you mean?
Speaker 1getting more volume and just getting more reps in?
Speaker 2yes, it's just doing chest press, depending what you're doing, and you know body, bodybuilding might, bodybuilders might do more of. They do their top sets, you know, a couple of sets go to failure, on the last set maybe, and then they will then get more, get more volume in. They will then drop the weight by, you know, like 30, 40, and then do a couple more sets, maybe one to two sets, on that same exercise, just to get the volume in.
Speaker 1Okay, that's it yeah.
Speaker 2Lengthened partials. We're not going to get too much into this, but this is a new thing. This is like a Just the ODLs.
Speaker 1Sorry, Lenten no God, no Okay.
Speaker 2This is a new thing. A lot of studies have come out. A lot of studies have come out over the last couple of years to show that, um, length and partials might actually be better for some exercises than full range of motion. So a length and partial is is so for a row, for example. You're doing a row, yeah right, you're getting a nice stretch on the row there, right so the yeah cable. Or if you're on a machine, there's the, there's the weight there, right so the yeah cable. Or if you're on a machine, there's the, there's the weight there, right so full range of motion would be bringing it back. Give me a bit tucked, right, so length of partial would be going all the way out. Get that nice stretch there and then coming and keeping it in the length and range oh, like a bicep curl.
Speaker 2You see this bicep curl right yeah, lengthened yeah, shortened up. That's shortened bicep.
Speaker 1You know shortened yeah, in that position. Oh, sorry is it? Oh, is it obviously yeah lengthened here.
Speaker 2Yeah, don't ever do much, because the tendon tendon starts to be careful, the tendon right, so that means it's lengthened there, so you may only go and keep in that lengthened range what's that now that looks like a lengthened partial. Now that looks like a. Looks like you're. You know you're shortchanging yourself or it's a. It's a half a rep but it's harder, I'm assuming it will work and it will work.
Speaker 2It will work better for well. It's not harder as such, but it will work better for different exercises. No, you can technically do it in most, but you'll probably, yeah, you'll, if you try it, you'll. You'll feel it more in like, for example, that's why I did the rope, because that's where I I feel it. It's quite hard to get. I mean a lot of people it's quite hard to get like a, you know, like a. My muscle connection on your lats can be a tricky one. Getting an actual, proper pump in your lats can be hard for many people. So doing that, that length and partial on the rows, for me, yeah, pretty good. Again, maybe just include a set at the end. Don't just don't just start doing a whole workout of length and partials, but maybe it might be worth doing a couple of sets and just getting a set or two in on each on a different exercise.
Speaker 2Maybe try your biceps, try your rows, see, how you feel lots of studies come out though, lots of studies what sender is good or?
Speaker 1it's potentially superior to to full range of motion yeah oh okay, are we going to find the studies in the bio?
Speaker 2I can put some studies in. Yeah, yeah, I've got lots of details as to why, but I won't get into it. We're in a rush. We're in a rush now, unfortunately, because I have actual, real people to train. I've got to push people's health.
Speaker 1One of us is left.
Speaker 2Okay, myoreps, huh, myoreps.
Speaker 1Myo.
Speaker 2Yes.
Speaker 1Is that also reps?
Speaker 2If we can, okay A method where you perform a set to near failure, rest briefly, then do several mini sets. Mini sets Usually between three to five reps with short rest intervals until you.
Speaker 1Intervals.
Speaker 2With short rest intervals until failure. So quite similar-ish to your cluster sets and just doing lots of mini sets within a set again to help get more volume. Quite bodybuilding, quite bodybuilder esque again. But I feel like my reps they've been around a while, they've been around a while but I feel my reps have been around a while, but again I don't know they've sort of over the last couple of years I feel my reps have been around a while but again I don't know They've. They've sort of maybe the last couple of years they've become more popular. Dr Mike is retail Renaissance periodization Very, very, very intelligent man.
Speaker 1Very intelligent he knows your stuff.
Speaker 2I watch a lot of his videos. Let's do my podcast he's. He's very big into the old Meyer reps. He likes his Meyer reps. That's why that was, I think, for for the old Renaissance periodization awful name, isn't it? It is, it's good, but it's not. It's a mouthful RP, rp, strength, rp, rp. They're big into the whole full range of motion. Team full ROM, they like. They like their whole full range of motion. Team full ROM. They like their exercises, full range of motion.
Speaker 2So when the whole length and partial stuff came out, it was like oh, no, christ, it was obviously a bit, you know, a bit joking. People were like but people, you know, people in the industry and the community, were like oh, look at that, mike. Oh, you suck. Look length and partials. Look at all these studies. Oh, you suck. Look length and partials. Look at all these studies. They're better. Team full ROM you suck, okay, like sort of I don't know what you know. He would then sell it and say oh well, I've sort of been on the joke. Team full ROM it's a good habit to be in, isn't it for many? If you can go full range of motion in most exercises, good for you. Barstools came out and went.
Speaker 1Well, hang on a minute, maybe not. But anyway.
Speaker 2I don't think people care about that. I don't think they care.
Speaker 1Okay, what other lingo have we got?
Speaker 2That's in the lingo for the bodybuilders and me and everyone else RIR, rir.
Speaker 1Sorry, rir, rir.
Speaker 2Reps in reserve, A measure of how many more reps you could perform before reaching failure. For example, if you stop at eight reps but could have done two more, you have two R-I-R. I prefer this method to the next one. The next one is R-P-E Rate of perceived exertion. You heard of that RPE scale.
Speaker 1I've never heard of either of those.
Speaker 2I feel like the RPE scale more people would have heard of compared to the RIR.
Speaker 1Okay, so if you do eight reps, but you could have done two more, do you then just add on and do 12 reps next time?
Understanding Reps in Reserve and RPE
Speaker 2No, hang on. So these two are hard, because if you're training by yourself, or you've never reached failure before or you've not really been able to push yourself, it's hard to bite. When you're by yourself, or if you're just not just new to the gym, it's hard to push yourself. So when a good say, oh, you must train to failure, you must push yourself hard. But to push yourself to real failure or to really gun it, this is important, it's time very interesting where was I?
Speaker 1very interesting. You're explaining to me about the or I are. I was saying about you're explaining to me again kind of easier yes, it's hard for people to really push themselves yeah you feel like you're in here challenging yourself.
Speaker 2But if I went, oh, you know how close to, how close to failure you're getting, you're probably, you're probably miles off. That's what most people are. They're, they're miles off. If you went, oh, gun to your head. You got to 10 reps, you know, oh god, I don't think I could do any more. Oh, hang on a minute, get a gun to your head, let's do some more. You'd knock out, not just because there's a gun to your head. You'd knock out a hell of a lot more than you thought you would be able to well, yeah, that's what I mean it's that's well.
Speaker 1That's the idea of a personal trainer, isn't? It is that they will push you to do it if you get a good one right, yes, yes, exactly, get off the bike, get off the treadmill stop wasting time. I was actually not so long ago as well, must have passed over to you excellent, great.
Speaker 2So yes, rir, so that's that, that can be, that's what I I try and work towards myself and that's what I probably try and get clients to work towards. But then some might get more, get more from the RPE scale, because they may have heard of that. So one to 10, so same thing, but just one to 10 instead of two in reserve.
Speaker 1So I don't understand what the two in reserve. I don't understand what that means.
Speaker 2Because it's like saying so you get fucking hell. What's going on? What's going on, fucking hell.
Speaker 1Why ask me again?
Speaker 2so I don't understand this two and reserve ting well, so if your target's ten reps, yeah and if I had a gun to your head and went, oh, let's get ten reps, and you could have got ten reps, but you stop at eight, yeah, you could have got. If you wanted to gun to your head, you could have got two more reps, but your target for that set was 2RI. Your target for that set was 2RR Fucking hell. So your target for that set was two reps in reserve.
Speaker 1Okay, but you still didn't hit your your target. You were meant to do 10, but you only did ish no, I'll start again.
Speaker 2Fucking hell. This is, this is real. This is really fucking basic stuff as well. It goes to show how, how mentally ill this whole thing is do you know? Do you know how much? Fucking time I've spent reading all this stuff years and years, years and years and it is coming across like I don't know what I'm fucking talking about. It is so fucking embarrassing. It's embarrassing. It's amazing what happens when you're stressed and your mind's all over the place and the camera's on it's fucking incredible. This is why it's so difficult.
Speaker 2This is why I don't want to come in and do it by myself, all this stuff that swims around in my head every day, I'm like, oh yeah, I could talk about that. When someone goes, oh okay, let's talk about it, I go, oh brilliant, great, good idea, I'm excited for that. And then it's like, oh shit, okay, because then you have to actually then think about how you're going to say it. You read all this stuff but you never talk about it. It's unbearable. It's unbearable. Hence why all these people are fucking cleaning up 4,000 people in an app. They get to talk about this stuff every single day. How great is that? You get bored of it, but it's a superpower and you just write it off the top of your head because you've talked about it a hundred times that day already.
Speaker 2Right reps in reverse. Because you talked about it a hundred times that day already. Right Reps in reverse, see, right. So RIR, rir. So if you have a set, I set you a set three sets of eight reps, and next to that would be you might have a tempo, it's tempo, but you might have a RPE of eight reps, and next to that would be you might have a tempo, but you might have a rpe of eight. So that's set. You're going to work towards an rpe of eight instead of 10, so 10 to failure okay so reps in revert, reps in reserve.
Speaker 2If I set you a target of two, that means you're working towards that set but keeping those two sets in reserve but I don't understand why you're keeping them in reserve because the point, because if, if, because, if you don't have any, that's failure.
Speaker 2So if I can set you, if I go, if I go I'll give you a set and it's zero, that means it's going to failure. Okay, I want you to have no reps in reserve, so it's zero. So you'll see, maybe on the app or you'll see, it will have bicep curls and it will be either an RPE of eight or seven or six. So, for example, if you're doing a warm-up, your reps in reserve would be, you know, six or five because you just warm me up. Or if you're doing some sets just to just to get some volume in, you're not trying to get anywhere near failure, so you might go oh yeah, some bicep curls, you're gonna do three sets and you've got at least four reps in reserve okay, I get it, I get it right I get it ideally so itchy.
Speaker 2What's going on? Ideally you want to get into the habit, if you can, to not on all exercises but a lot of again, maybe not the compound stuff, maybe the multi-joint stuff or the squats and the deadlifts, but on the on the other, like the volume, on the accessory stuff, on the isolation stuff, get into a habit of of doing that last set on your bicep curls or your tricep extensions or your shoulder lateral raises, of going to failure or trying to push yourself as much as you can. So you can use the rpe scale or use the reps in reserve scale as your metric or, depending on if you're following the app or you're following something online, they may use that scale.
Speaker 2Does that make sense yeah.
Speaker 1I get it now.
Speaker 2Right, but each set, last set on the exercise, trying and start dipping the toes into getting close to failure. You haven't got to go to zero RIR or RPE scale 10, but get close and then if you're on a program, that will naturally then start to build up as you go. So you might start on an RPE scale of six and then week two you go up a little to seven and then week three, same, with the reps in reserve. What's RPE again? Again, don't mean another rate of perceived exertion.
Speaker 2Okay, so one to ten, so one, nothing, one's easy. Ten failure, okay, does that make sense? Yep, are you sure?
Speaker 1yeah, it's quite complex. I kind of get it well, the the rpe scale is what you is what you can do, but you can push yourself further, basically. So that's what your reserve means.
Speaker 2Yes, if you yes, the rpe scale is normally, is normally for most people. They may have heard of that. You'll probably, I think the rpe scale, the bar is on like treadmills and cardio machines, you'll see it. Or if you go, if you go for a gym induction, they will say right, you know, right, sally, we're going to be working toward an rpe of four and this means that we can still maintain a conversation.
Speaker 2But you're getting your heart rate up, but we can still have a comment if you go across, if you go five and six or that's when you might not be able to maintain a conversation. The um rex in reserve is probably again more along the lines of of resistance training and bodybuilding and stuff that. Dr Mike, I don't think he was the one who made it up, but he's the one. Mike Isletail has been one of the guys who's really been a proponent for reps in reserve.
Speaker 1Okay, I get it, I understand it. I think I do understand it.
Speaker 2Yes, who knows Fiona? Who knows who knows this is tough. I'm itchy. I do understand it. Yes, who knows Fiona? Who knows who knows this is tough, I'm itchy. I'm in a rush now. This is difficult. This is a shame. It's a shame. This is some good stuff. Only I will know. I won't know until I listen back.
Exploring Giant Sets in Workout Routine
Speaker 1Maybe I butchered that who knows. No, I think you did a good job, okay, great, well done Ben. Well done to all involved.
Speaker 2Well, unfortunately, we're running out of time.
Speaker 1So we have to just Well? No, we still have.
Speaker 2She's due at two. We've got to go back to the film.
Speaker 1Yeah, fuck the film Ben. This is more interesting than the film Way more interesting. This is good, this is really good.
Speaker 2Is it? Yes, could be so much better as well. What a shame, right? Okay, so a couple more. Then, yes, could be so much better as well. What a shame, right? Okay, so a couple more. Then giant sets oh oh no, I've got these in in a bit of a dodgy order. I never need to talk about giant sets. Giant sets I can't talk about giant sets. Performing four or more exercises for the same muscle group in succession, with minimal rest between each exercise why would you do four?
Speaker 1that's so silly, just do three.
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