Maximise Your Strength Gains For Grappling

Summary

In 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

00:00

🏋️‍♂️ 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.

05:01

💧 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.

10:02

📈 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.

15:04

🚀 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.

20:04

🤸‍♂️ 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.

Keywords

💡Strength Training

Strength training is a type of exercise that focuses on improving muscular strength and anaerobic endurance. In the video, it is the central theme where the host discusses various techniques to maximize strength gains. For example, the script mentions 'maximize your strength' and 'how can the people maximize their strengths,' indicating that the entire discussion revolves around enhancing one's physical strength through targeted exercises and training methods.

💡Lifting Slowly

Lifting slowly is a technique mentioned in the video that emphasizes controlling the speed of lifting weights to improve strength and technique. It is defined by performing exercises like squats at a slower pace, both during the descent and ascent. The script states, 'lift slower' and 'be in control throughout the entire movement,' highlighting the importance of this technique in building a strong foundation in strength training and preventing injuries.

💡Time Under Tension

Time under tension refers to the duration that a muscle or muscle group is under stress during resistance training. It is a concept that the video script emphasizes as crucial for building tendon and ligament strength, which is vital for sports like Jiu-Jitsu. The script mentions, 'what builds tendon and ligament strength is time under tension,' suggesting that spending more time under load can lead to greater strength gains and improved athletic performance.

💡Progressive Overload

Progressive overload is a training principle that involves gradually increasing the stress placed upon the body during exercise to cause adaptation and improvement. The video script discusses this concept, advising viewers to 'make things a little bit harder every session or every week.' It is a fundamental aspect of strength training, as it encourages continuous improvement and prevents plateaus.

💡Body Awareness

Body awareness in the context of the video refers to the conscious knowledge and control of one's body movements and positioning during exercise. The script points out that 'most people don't have particularly good body awareness in the gym,' and that moving slowly can help improve this awareness. Developing body awareness is essential for executing exercises with proper form and preventing injuries.

💡Eccentric Phase

The eccentric phase is the lengthening or lowering part of a muscle contraction during resistance training, such as the downward movement in a squat. The video script explains the importance of this phase, stating that 'the lowering phase where you're going to get really great stimulus to grow muscle, strengthen tendons strengthen ligaments.' It is a critical component of strength training that contributes to muscle growth and injury prevention.

💡Concentric Phase

The concentric phase is the shortening of the muscle during a contraction, typically the lifting or upward movement in exercises like squats or deadlifts. The script differentiates between the eccentric and concentric phases, noting that 'for a squat is the first part of the lift... for a deadlift it's concentric.' Understanding and performing both phases correctly is vital for balanced strength development.

💡Stability

Stability in strength training refers to the ability to maintain balance and control during an exercise. The video script mentions, 'if you can't balance, if you can't stand up and balance, without falling over then you can't squat 100 kilos.' Stability is a prerequisite for safely performing strength exercises and is fundamental to building strength effectively.

💡Technique

Technique in the context of strength training pertains to the proper execution of exercises to maximize effectiveness and minimize the risk of injury. The script emphasizes the importance of technique, stating that 'getting feedback like visual feedback on your technique' is crucial. Improving technique can lead to significant strength gains and is a key aspect of the training process.

💡Consistency

Consistency in strength training is the ability to maintain a regular training schedule and adhere to a program over time. The video script advocates for a 'chip away consistency,' suggesting that gradual, consistent improvements are more effective than sporadic, drastic changes. Consistency is highlighted as a key factor in achieving long-term strength gains.

💡Hydrate

Hydrate refers to the process of drinking fluids to maintain proper hydration levels in the body, which is essential for optimal physical performance and health. The script mentions the importance of hydration with electrolytes, stating 'if you want to be hydrated on the mats so that you can perform at your best and have the best mental clarity, while training get yourself some sodi.' Proper hydration is crucial for strength training to prevent fatigue and cramping.

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

while training get yourself some sodi go

to sod.com that's s

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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

think that this is definitely the most

underexplored element that could be

holding your strength back for sure I

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