Maximise Your Strength Gains For Grappling
Summary
TLDRIn this episode of the Bulletproof for BJJ podcast, hosts discuss strategies for maximizing strength in fitness training. They emphasize the importance of lifting weights slowly and with control to build a solid foundation of strength and prevent injury. The conversation covers the benefits of time under tension for tendon and ligament strength, the significance of the full movement in exercises, and the need for gradual progression to ensure consistent gains. Additionally, they highlight the value of seeking feedback on technique to unlock potential for increased strength. The hosts also share personal anecdotes, including a cautionary tale about overdoing it and the importance of proper hydration with electrolytes during training.
Takeaways
- 🏋️ Lifting slower can improve strength by ensuring control throughout the entire movement and building a foundation for true strength.
- 💪 Training for power and explosiveness requires a solid foundation of strength, which many people lack, so focusing on control and stability is crucial for most.
- 🕒 Time under tension is essential for building tendon and ligament strength, which is vital for sports like Jiu-Jitsu.
- 📉 Avoiding rushing through exercises when tired can prevent technique breakdown and potential injury, emphasizing the importance of control.
- 🔄 The importance of progressively increasing the difficulty of workouts each session or week to continually challenge the body and promote strength gains.
- 📈 The concept of progressive overload suggests making small, consistent increases in weight, reps, or sets to build strength over time.
- 🤸♂️ The value of the entire movement in strength training, not just the concentric or eccentric phase, for overall development and sport-specific benefits.
- 🤔 The need for body awareness in the gym, which can be developed by moving slowly and focusing on form, leading to better performance in the long term.
- 📹 The benefits of getting feedback on technique through video recording or coaching to ensure proper form and prevent injury.
- 🔄 The compounding effect of small, consistent improvements leading to significant strength gains over time, as opposed to sporadic large increases.
- 🚫 A cautionary tale against taking too large a step in increasing workout intensity, which can lead to overtraining and injury.
Q & A
What is the main focus of the podcast episode discussing in the transcript?
-The main focus of the podcast episode is to discuss strategies for maximizing strength in workouts, particularly for those involved in Brazilian Jiu-Jitsu (BJJ).
What is the first piece of advice given to improve strength in the gym?
-The first piece of advice given is to lift slower, ensuring control throughout the entire movement, which helps in building a foundation of true strength and improving technique.
Why is it important to focus on the lowering phase of an exercise like a squat?
-Focusing on the lowering phase is important because it provides a great stimulus for muscle growth, strengthens tendons and ligaments, which is beneficial for sports like BJJ where body control under load is crucial.
What is the significance of time under tension in building tendon and ligament strength?
-Time under tension is significant because spending a longer duration under load helps to increase the stimulus for strength development, particularly for tendons and ligaments which are essential for sports performance.
Why should someone avoid rushing through their reps when they get tired?
-Rushing through reps when tired can lead to a breakdown in technique, increasing the risk of injury and reducing the effectiveness of the exercise. It's important to maintain control and form even when fatigued.
What is the role of body awareness in strength training?
-Body awareness is crucial in strength training as it allows individuals to be more mindful of their movements and alignment, leading to better technique and preventing injuries.
What is the recommended approach to progressively increasing the difficulty of exercises?
-The recommended approach is to progressively overload by making small, consistent increases in weight, reps, sets, or tempo. This could be as simple as adding a rep per set until reaching the top of the rep range, then increasing weight.
What is the concept of 'newbie gains' mentioned in the transcript?
-'Newbie gains' refers to the rapid strength and muscle gains that beginners experience in the first 3 to 6 months of consistent training due to significant nervous system and muscle adaptations.
Why is it advised not to max out too frequently in strength training?
-Maxing out too frequently can lead to overtraining, increased risk of injury, and hinder long-term progress. It's more beneficial to focus on gradual, consistent improvements over time.
How can one ensure they are making progress in their strength training?
-One can ensure progress by setting small, achievable goals, tracking their performance over time, and seeking feedback on their technique from coaches or experienced training partners.
What is the importance of electrolytes in maintaining hydration for athletes?
-Electrolytes play a crucial role in maintaining hydration as they help with muscle function and nerve impulse transmission. A lack of electrolytes can lead to cramping and poor performance.
What is the significance of recording and reviewing one's own workout form?
-Recording and reviewing one's own workout form is significant as it allows individuals to identify and correct technical flaws, ensuring safer and more effective training.
Why is it important to seek feedback from a knowledgeable source on one's exercise technique?
-Seeking feedback from a knowledgeable source can provide valuable insights and corrections that can immediately improve exercise technique and efficiency, leading to faster progress and reduced risk of injury.
Outlines
🏋️♂️ Maximizing Strength Through Controlled Lifting
The speaker emphasizes the importance of lifting weights slowly and with control to maximize strength gains. Common mistakes in the gym, such as dropping into the bottom of a squat and pushing up quickly, are highlighted as detrimental to building true strength. The foundation of strength is built through stability and control, not speed. The concept of time under tension is introduced as a way to build tendon and ligament strength, which is crucial for sports like Jiu-Jitsu. The advice is to lift slower with control to improve technique and prevent injury, rather than rushing reps to avoid fatigue.
💧 The Importance of Hydration and Electrolytes for Performance
The speaker discusses the underappreciated role of hydration and electrolytes in athletic performance, particularly for training in Jiu-Jitsu. The promotion of Sodi, a hydration salt product, is mentioned as a solution to maintain proper hydration and mental clarity during training. The benefits of the eccentric phase of exercises like squats and deadlifts are also discussed, emphasizing the need for full movement control and awareness to prevent injury and enhance training effectiveness.
📈 Progressive Overload: The Key to Long-Term Strength Development
The paragraph focuses on the concept of progressive overload, which involves gradually increasing the difficulty of workouts to ensure continuous strength development. It warns against the temptation to 'ego lift' or increase weights drastically based on short-term feelings of strength, instead advocating for a controlled and consistent approach. The method of starting with a base weight and set range, then incrementally adding reps or weight until reaching the top of the range, is recommended for safe and effective strength gains.
🚀 Consistency and Gradual Progress for Ultimate Strength Gain
The speaker shares personal anecdotes about the pitfalls of not adhering to gradual progression in strength training, such as overexertion leading to injury. The importance of consistency and the compounding effect of small, incremental improvements over time are highlighted. The advice is to avoid taking too big a bite and to focus on being 1% better each week, which can lead to significant long-term gains due to the power of compounding.
🤸♂️ Technique and Feedback: Essential for Strength Maximization
The final paragraph stresses the importance of technique and seeking feedback in strength training. It suggests using video recordings and mirrors for self-assessment and emphasizes the value of getting feedback from knowledgeable coaches or training partners. The speaker shares a personal experience where a lack of gradual progression led to overtraining and injury, illustrating the need for caution and the benefits of incremental increases in training volume.
Mindmap
Keywords
💡Strength Training
💡Lifting Slowly
💡Time Under Tension
💡Progressive Overload
💡Body Awareness
💡Eccentric Phase
💡Concentric Phase
💡Stability
💡Technique
💡Consistency
💡Hydrate
Highlights
Maximizing strength involves lifting weights slower to ensure control throughout the entire movement.
Training for power and explosiveness requires a foundation of true strength which often hasn't been built yet for most people.
Stability must be achieved before strength; you can't lift significant weight if you can't balance.
Understanding the relationship between force, acceleration, and power is crucial for strength training.
Time under tension is key to building tendon and ligament strength, which is vital for sports like Jiu-Jitsu.
People often rush their technique when tired, which can lead to breakdowns and potential injuries.
Slowing down repetitions can lead to increased strength without adding more weight.
The importance of controlling the entire movement in strength training, not just the upward phase.
The benefits of the eccentric phase in exercises like squats and deadlifts for muscle growth and tendon/ligament strength.
Most people lack body awareness in the gym, and slowing down movements can improve this.
Gradually increasing the difficulty of exercises each session or week is essential for progressive overload and strength gains.
Consistency in small increments of weight or sets/reps is a safe and effective way to build strength.
Avoid taking too big a bite in increasing weights or volume to prevent overtraining and injury.
The concept of newbie gains and how they differ from long-term strength development.
The importance of recording and reviewing your form for technique improvement and to prevent injury.
Seeking feedback from coaches or knowledgeable training partners can significantly improve strength training.
The analogy of coaching in Jiu-Jitsu to getting feedback in the gym for technical improvement.
A personal anecdote about overtraining by increasing volume too quickly and the importance of gradual progression.
Transcripts
I couldn't walk for days
imagine I
was ladies and gentlemen welcome to
another bulletproof for BJ podcast
maximize your strength it's one of those
things you're lifting weights but you're
not sure maybe I'm not as strong as I
could be what can I do to improve this
workout so I get stronger let's talk
about it Joseph how can the people
maximize their strengths so we see a lot
of common things in the gym
and we also see a lot of common threads
with the users of our program we get we
get videos sent through whether they
post it on the the coaching chat on the
on our group or they send it privately
to Instagram and stuff yes sir and this
first one is really something that I
observe a lot and I think is is a huge
like it's going to be a huge upgrade for
everyone out there which is to lift
slower what now whether you're doing
like we say Lift but whether you're
excuse me right
whether it's body weight training or
your lifting weights but slower so let's
just use a squat as an example slow on
the way down slow on the way up now slow
doesn't mean like I'm not saying super
duper slow I'm not saying like a 5sec
count like something like that but what
I'm saying is be in control throughout
the entire movement and if we look at
how a lot of people approach exercising
taking the squat they tend to just drop
into the bottom it's like I drop to the
bottom and then I push up drop to the
bottom yeah
and there is a here's the thing there is
a place if you're if you're a more more
on the advanced realm of strength
training then yes training for power and
explosiveness requires that you move
fast but most of the people that we're
dealing with are not and that means then
that the foundation of of true strength
hasn't been built yet and when we're
talking strength as in like how much
weight can you lift right like what's
what's your numbers kind of thing but
also how's like the density of your uh
connective tissue and like how's your
the control of your body while underload
and training fast is almost a right you
haven't earned yet yeah I think as a
process of order if you you know you've
got to have stability before you have
strength right like if you can't balance
if you can't stand up and balance
without falling over then you can't
squat 100 kilos so you've got to think
if I don't have stability in my shoulder
I can't have a strong older also you
have to understand like obviously
without getting too esoteric and talk
about speed strength but if we talk
about power and speed that is
strength you know times it's force times
acceleration right to equal power like
you have to be able to produce Force
before you can accelerate it yeah so
essentially there's plenty of people out
there yeah but how about petrics how
about explosiveness like yeah but if you
can't even just control your own body
weight or control a l low load going
straight away to those things you're
much more likely to break why so talking
to Joe's point about tendon and ligament
strength which we really need for
Jiu-Jitsu what builds tendon and
ligament strength is time under tension
spending that little bit longer under
load means you actually get more from it
now once you can demonstrate that yeah
okay I can squat this weight with
control without my technique breaking
down you now have permission to go a
little a bit heavier but typically where
we see it or at least where I see it
people tend to rush when they get tired
you know they start to get the technique
falters a bit so they're like I just got
to get them out you know like just just
get those reps you know whether it be a
chin up or push-up like people are
rushing cuz they don't want to fatigue
they don't want they don't want to like
[ __ ] trying to stay ahead of the fatigue
yeah oh if I just go if I just go
quickly it'll be fine that's not the
case so definitely in terms of slowing
it down every time I've
uh had to try to work through to the
next level of my strength in a movement
um slowing it down was a big part of
that whether it would be like slow
eccentrics uh like Tempo squats like
when I say Tempo I'm not talking fast
I'm talking like you know 5 Seconds down
5 Seconds like slow slow tempo is
grueling but it's great and then pauses
yep pauses is a real example of your
ability to control a position yeah yeah
and control really is the thing that
we're getting at here I've had that
situation a couple of times recently
where I've come to training with some
water but I haven't had any electrolytes
and I've finished training and I've had
to go to a convenience shop and buy
myself some kind of sports drink usually
a Gatorade cost me like seven bucks it's
small and it really doesn't contain that
much of the good stuff that I'm looking
for which are the
electrolytes sodi on the other hand is
my partner when it comes to hydration
and I'd simply just run out of it and it
sucks because I got to go buy expensive
stuff that doesn't do anywhere near as
good a job I'm super stoked that we've
been restocked with the sodi and now I
can be properly hydrated when I transitu
this has always been an underexplored
aspect of my training and I'm so stoked
that we now have these guys in place to
support us and also the listeners of the
show so if you want to be hydrated on
the mats so that you can perform at your
best and have the best mental Clarity
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get yourself hydrated um I think too for
a lot of people when they visualize what
or when what's important in strength
training they think about just the
coming up yeah or the the the pulling up
section and then that you just get
yourself back down so you can do it
again yeah but the whole movement's
important and there's benefit to the
whole movement so control the whole
thing yeah and also you got to think
about the exercise itself like the
Ecentric phase for a squat is the first
part of the lift so whereas for a
deadlift it's concentric which is a
little bit different so you know there's
people out there who will say oh you
know I don't you you've probably seen it
where someone's deadlifting they come up
to the top and they just drop the bar
they just do the concentric phase they
just do the up bit and they go oh well
you know like going doing the Ecentric
phase it you know makes me sore and I
don't I don't want to have to deal with
that and it's like well there are
benefits
now let's put it in context there's
benefits to just doing the concentric
phase right there is Sport specific
benefit sport specific for sure but
there's also huge benefits in the
lowering phase where you're going to get
really great stimulus to grow muscle
strengthen tendons strengthen ligaments
and that is required in BJJ you do have
to be able to if someone jumps guard on
you you've got to be able to suddenly
lower them down to the ground without
just dumping them and you get DQ cuz
someone jumps guard on you you know what
I mean like it's there's a thing to
bodily control where you being able to
control your body and then add an
external load is so applicable to
Jiu-Jitsu because you're going to have
to do it when someone's trying to sweep
you or take you down yeah and and I
think um probably the last the last
reason I like slow is because most
people don't have particularly good body
awareness in the gym this this we just
know like unless you've been coached
unless you've been through a consistent
training process if you're newer to the
thing you're not going to have great
awareness around it and so when you're
moving fast you don't have time to be
aware but when you're moving slow you do
have the time and so it's going to set
you up for Success down the track if you
can build this awareness now um you know
whatever it's make you better at jits
make you better in the gym whatever
other sport you want to play and it's
also under underexplored typically
people like oh once I can lift the
weight I'll just lift it faster I'll
just you know that's that's the next
step when actually that's not
necessarily the case and also we we tend
to think as humans oh just put more
weight on the bar well you can actually
milk the weight you've got there reduce
your chance of injury by just by adding
more time under tension you can get
stronger lifting the same weight which
is kind of crazy so if you're if you're
at home you're training at home and
you're like oh yeah but I've only got
these I don't know 30 lb dumbbells or
whatever it might be well you can
actually get a fair bit out of the
exercise just by slowing those rep down
like two count whatever we're not
talking slow motion matrixes kind of
thing well this brings us to the next
point I think yeah so what is our next
Point Joe next point is that you want to
be making things a little bit harder
every session or every week so you know
I got my session we say every every week
generally because it's like your
programs are based on a one week cycle
so it's like cool I do you know my
deadlift and stuff on a Monday and I got
my pull-ups and [ __ ] on a Wednesday and
then next Monday next Wednesday same
[ __ ] sure so you want to make things a
little bit harder next week and then the
week after a little bit harder again now
for the for those of you that are more
familiar with the whole program thing
you're like yeah no [ __ ] like that's
what strength training is but for a lot
of folks they don't know this right for
a lot of folks that are coming from that
you know I I'm not trying to you know
like when you talk I'm not trying to get
big trying to maintain it's like I'm
just going to lift the same thing week
in week out forever right and we see it
with our people where they'll be like
hey can I get feedback on this exercise
and uh You' be like yeah great you know
you know or not like here's the feedback
um how long you've been LIF oh I've been
using this weight for a couple of months
now should I go up I'm like well it
looks pretty good you should definitely
make something harder yeah now how you
make it harder might be more weight on
the bar it might be more reps might be
another set might be slowing down the
tempo right which method you use in my
opinion of course if you're following a
program do what the program say
but generally speaking I don't really
care as long as it's a little bit more
challenging that's that as a concept is
the most important thing the the method
that I like which is just kind of like a
you know it's kind of like a the the
idiots guide to you know uh Progressive
overload now I learned this from my
Russian coach because I am somebody I I
don't ego lift but I do emotion lift if
I'm feeling good if I'm Joy's looking at
me smiling no but like I don't your 1rm
videos on Instagram BR I don't feel good
every day I don't I get in there
sometimes I'm like dang I'm a little
[ __ ] and I can't I can't you know I
haven't got it every day and that's okay
but if I walk in the gym and I feel good
I'm like the program I am maxing
today this is a mistake my friends don't
do that I've just come off the B like
how often would you Max uh like
monthly yeah maybe maybe once a month
not on not on the same lift I might just
be like wow overhead press is good today
I wonder if I can wonder if I can press
the 40 40 is good let's just see let's
just keep going like where can this
party go um awesome I never go Max ever
isn't this just f as a funny indicator
of our personalities personalities yeah
but it's it's because like my Joe and
I've had this argument with my my coach
of him before my life is not that
interesting you know like I don't I
don't do exciting things so me just
picking up five kilos heavier I'm like
I'm living W like how exciting is this
what I'm saying to you guys this is this
is what I would recommend and I do stick
to this generally and this what we
recommend for our people in the program
if you're starting at and we we often
give rep ranges like 8 to 12 or 3 to six
that you start at five sets of three or
three sets of eight then once bot bottom
of the rep bottom of the rep range then
the next time you come back based on how
you're doing you might add a rep per set
until you can do the maximum like the
the set range with the maximum rep range
yeah top of the rep range three three
you know now doing three sets of 12 now
you have added you know kind of 30% of
the volume where you were go up a little
bit in weight and then go back down this
is a very controlled conservative safe
way for you to be getting stronger you
gradually build your volume and then add
a little bit of weight gradually build
your volume and this works it doesn't
sound super exciting it's not a Max but
it's the chip away Chip Away consistency
you need to build real strengths yeah
and it's also not um it's not like
life-changing [ __ ] week to week and this
is what you see from people who are
maybe less experienced with it is that
but who are like really like people who
get a bit carried away with it we could
say they're like but just adding 2 and2
kilos on last week like I reckon I could
add 10
and you're like that's fine but can you
can you add 10 the week after and the
week after probably not no so why don't
we just do 2 and a half and two and and
why don't we just do that every week
yeah you know and it's like and it's
it's this shortterm view of like n I'm
feeling good today let's go up more yeah
and man don't don't take a big bite just
little ones every time but I'm hungry
Joe I want it the dog I mean this is the
thing right if you go up 2 and a half
kilog every week what's what's what's
that what's that in what's that in a
year JT well it just depend well so you
got 52 weeks in the year but you don't
always got let's just say that's 130
kilos in the year it's a lot so but not
all move like no but let's say you're
deadlifting and you're like okay I'm
going to go up 2 and a half kilos every
week mother you are not adding 130 to
your deadlift this year if you're brand
new maybe and you start at 2 and a half
kilos but you're probably going to be
starting at 60 I I think part of the
reason why this happens is when people
start in the gym you do have newbie
gains like newbie gains is a real thing
your adaptation in the first 3 to 6
months of training if you haven't really
lifted before it's colossal like your
nervous system adapts your muscles adapt
you're like I've gone from couldn't
barely squat my body weight I'm back
squatting 100 kilos yeah wow now it get
the gross curve is not like that it kind
of evens out of it it's it gets harder
right and that's fine there's nothing
wrong with that well what my coach would
advocate for is 1% better a week he
believed if you can get 50% better in a
year that's a huge increase because you
put that to cuz it compounds right 1% or
1% 1% and then he said you you get to
the next year and you keep improving 1%
per week you
are it's more than 100% better in two
years because it's yeah the compounding
nature the compounding is crazy we
lifting 500 kilos in a couple years yeah
way it just depends on can you be that
consistent and almost no one can life
throw spanners in the works but if you
do everything in the right way and you
are gradually increasing not just
rocketing up you're going to be good
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they ship internationally let me talk
about a mistake I made last week on
based on enthusiasm and don't let me to
be one to curb anyone's enthusiasm but
it's classic squatting feeling pretty
good and I was like you know what I
haven't been doing my back off sets like
typically I would work up to my working
weight and do that and then afterwards I
would do anywhere from 1 to three back
off sets where you reduce the weight to
70% or 60% of what you were squatting
and then you might do an AM wrap or a
set amount of reps and I hadn't been
doing that for a couple of months and I
was like I'm being I'm being a [ __ ]
here I'm avoiding this I should be doing
it so I did am wrap set and did 15 reps
and cooked myself and I was like n not
enough I need a second WP set I did it
and I was like oh my God my quads are so
gone and I was like okay um pistols all
right I've been working on my pistols I
usually do three accessory my
accessories are usually shorter I'm
usually bit and I was like no that I got
do five you know and this is what we're
trying to say with the gradual increase
if you think you say you do three sets
of five so you're doing 15 reps if you
add another set you've increased it 33%
without increasing any weight your
volume is 33% High significantly higher
that's that's more than 1% just for the
nonmathematicians out there case the
math don't math I I added two sets I
went up from 15 to 25 reps yeah 6 and
you going Li it's just a couple extra
sets that's 66% increase from for what
for what am I doing that after I'd done
this am wrap and then I was like you
know what I haven't written myself off
enough I'm going to do leg extensions I
don't do like extensions anymore usually
do other exercises I like nah I'm going
to make these quads pump so I did three
max out leg extension sets and then I
couldn't walk for days
imagine I
was this past weekend nothing happening
in in JT town like Joe's like what' you
do on the weekend bro recovering deep
heat everywhere my guy trying not to
burn my balls off cuz I was lathered up
in deep heat
anyway don't do that like that is that
is an example of what not to do because
I got a little bit excited yeah took too
big a bite I did which is typical of me
choke to death Mo most likely cause of
death but now let's talk about something
else which people also do not consider
when maximizing their strength Tech yeah
so getting feedback like visual feedback
on your Technique now or getting
feedback so one of the simplest ways you
can do this is to video yourself at an
angle that shows you like gives you a
good view of of of your form and then
watching it you know either at the time
after the set or like later but being
able to see what you're doing and
mirrors at the gym can be helpful for
this but usually you shouldn't actually
be looking in the mirror while you're
doing the set right you should be like
putting your eyeline wherever it needs
to be to be in a good alignment um so
watching yourself on camera goes a huge
way yes but an even better step on that
is to have some someone who actually
knows like someone who's a reasonable
coach or at least knows what good
technique looks like get them to watch
it for you now um you might have someone
in the gym that you train like a
training buddy it might be someone else
in the gym that you that that's you
maybe it's a coach that's there like a
PT that's walking around you [ __ ] hey
man you take a look at my squat tell me
what you think like really I think
people don't do this enough and in most
globo gyms you've got pts there all the
PT wants to do is flex their training
knowledge they do when you say you don't
even have to view it say hey man can you
check my set and give me some feedback
great you're getting free advice there
right if you're in our program you
obviously have us that's why we always
say hey send us a video so we can see um
a video says so much and getting that
feedback is like it's such a hack on
it's like if you were doing
Jiu-Jitsu trying to get better at it but
you didn't have a coach imagine your
coach just didn't tell you yeah but like
imagine you were just training by
yourself with a grappling dummy and no
one to tell you about your Tech and then
you go to a gym where you got a coach
that's like teaching you things and
telling you what you're doing wronging
like one of those is a really fast way
to progress the other one's like super
slow this super slow one is what most
people are doing in the gym right yeah
they're not getting any feedback at all
and so yeah find a way to get that yeah
and I think you shouldn't feel
self-conscious about videoing yourself
even though I know there's all this
different crap about uh people filming
themselves in the gym part of the reason
why there you know other than vanity or
Instagram there's a lot of people who
are getting coached online so their
coach will say send me a video of that
set so they can give you feedback it is
actually important for you to be
improving technically and even though
there's some people out there who might
be quite beastly just off raw
determination just one or two little
bits of technical feedback can can
actually take your strength up like 20%
like just almost immediately and we've
seen it as coaches too that someone
comes to us and they're doing a movement
you're like oh hang on a second let's
just change a grip a little change your
stance a little now do that how's that
feel people like oh it's easy like
there's the unlock now use that tool
going forward and it it's massive I I
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