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listen if you're listening to this yeah
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and you haven't made any progress in the
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last two months
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what have you got to lose
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there you go okay what have you got to
00:00:10
lose
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train maximum three times a week split
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your body into three body parts three
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whatever chest shoulders try sit back
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bicep legs
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train
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warm up do one set two set to warm up
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whatever it takes and then just go balls
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in
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and
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you've got to focus you've got to focus
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on the muscle you've got to focus on the
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mechanics yeah and some exercises you've
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got two levels of strength some you've
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got three
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so if you have resistance in the peak
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contraction you have three so let's take
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a pull down for back you got three there
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positive pull in
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weakest part of the movement
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static hold stronger than the positive
00:00:54
negative strongest part of the movement
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so we can do the positive with control
00:00:59
Power
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get here you should be able to pause for
00:01:04
a second if you can't pause there for a
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second you didn't get it there with
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Moscow yeah
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use momentum to get it going no momentum
00:01:14
down pause slow control keep doing this
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have a train upon there if not if you if
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you can yeah because you're going to
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fail here yeah yeah and it can help you
00:01:22
through that to get here where you're
00:01:24
still strong and get to here where
00:01:26
you're still strongest two so you need
00:01:28
to do a couple of reps like there where
00:01:31
you're really going Beyond failure
00:01:33
done finished
00:01:36
that exercise is done go to another one
00:01:38
maybe three exercises for your back
00:01:40
so we're talking about three sets of
00:01:42
pull Downs two or three sets of rows
00:01:44
because you need to run what we wanted
00:01:45
to so yeah
00:01:47
maybe two or three sets of cable rows
00:01:49
and finish it to a threat to see sets of
00:01:52
deadlifts one two three four exercises
00:01:54
leave the gym
00:01:56
you can do that half an hour
00:01:58
if you listen if you haven't progressed
00:02:00
in the last two months if you do what
00:02:02
you did in the last two months in the
00:02:04
next two months what will you get
00:02:07
exactly the same results yeah
00:02:08
I don't know if it was Einstein or maybe
00:02:11
it's somebody the definition of insanity
00:02:13
is doing the same thing over again and
00:02:15
expecting a different outcome yeah yeah
00:02:19
right so if you're what you're doing now
00:02:21
is not working now it won't work next
00:02:23
week or the week after all the [ __ ]
00:02:25
week after that or so on and so on and
00:02:27
so on so if you're not making progress
00:02:30
visual progress in two months you're not
00:02:31
getting stronger
00:02:33
and and you know we can make this whole
00:02:35
process sound very complicated which is
00:02:37
what internet gurus and trainers try to
00:02:41
do to sell to to validate themselves to
00:02:43
make themselves sound important yeah is
00:02:45
not that complex yes
00:02:49
you must get stronger to get bigger
00:02:51
so if your weights are going up great
00:02:54
sign you you're growing yeah if they
00:02:55
stayed the same as they were last month
00:02:57
or the month before you are not going
00:02:59
anywhere and you will not go anywhere in
00:03:02
the next two months so reassess
00:03:05
come back do a lot less get a lot more
00:03:06
rest
00:03:08
you might even start like this first of
00:03:10
all take a week off don't do any
00:03:12
training for a week let the body recover
00:03:16
come back to an abbreviated routine
00:03:17
and you will respond
00:03:19
trust me if you're doing it properly
00:03:22
that's a gem I think that that's
00:03:24
something that is a challenge I'm
00:03:26
challenging anyone that's listening to
00:03:28
this yeah if you haven't progressed in
00:03:29
the last two months you will not
00:03:30
progress in the next two months I'll
00:03:32
guarantee you that come on logic think
00:03:36
about it guys yeah so change it change
00:03:38
it up change it to a brief routine and
00:03:40
you will find that you're going to start
00:03:43
oh I've got one more rep oh it's going
00:03:45
up it's going up yeah that's right here
00:03:48
you go surprised I think that is that's
00:03:49
something I'm going to carry into my own
00:03:52
trade so I should finish the Arthur
00:03:55
Jones yeah he was the guy and they
00:03:56
should read Arthur Jones not saying he
00:03:58
got everything right because it wasn't a
00:04:00
competitive bodybuilder which is a bit
00:04:01
different
00:04:03
because the average person just needs to
00:04:05
build the main you know basic exercise
00:04:07
the main muscle mass in a bodybuilding
00:04:10
contest we maybe we uh need to work the
00:04:12
side dealt and the rear delt average
00:04:14
person doesn't need to do that for you
00:04:16
know for the health and so on yeah
00:04:17
um
00:04:20
so you know some things Arthur wasn't
00:04:21
thinking along the lines of a
00:04:24
competitive bodybuilder so Arthur Jones
00:04:26
was the guy that came up with this
00:04:28
Theory and of course the Nautilus
00:04:30
machines which were amazing
00:04:32
yeah lots of the machine is amazing
00:04:33
because
00:04:37
uh the cam ensures that
00:04:39
like if you have a barbell and you do a
00:04:41
curl at the bottom the resistance is
00:04:43
very little and as you go up it gets
00:04:45
more and more until you hit the midpoint
00:04:47
where it's maximum and then it falls off
00:04:49
again yeah with the Nautilus machines
00:04:50
that means you've got the maximum
00:04:53
resistance all all the way through uh
00:04:55
the movement so they were revolutionary
00:04:58
and still the best weight training
00:05:00
machines on the market
00:05:03
without a doubt yeah yeah and his son
00:05:05
Gary Jones uh made the the Hammer
00:05:07
Strength line oh he actually made that
00:05:09
did he oh yeah yeah so that's you know
00:05:12
related as well also another great piece
00:05:14
of equipment and then at Mike Mensa came
00:05:16
along who was competitive audible the
00:05:19
world champion Pro uh wrote a lot for
00:05:22
the weeder magazines uh uh got
00:05:25
demoralized in 1980 when he got fifth
00:05:27
place in the Olympia that he was
00:05:28
expecting to win and Arnold came along
00:05:30
at the last minute and uh
00:05:34
decided to enter the contest although
00:05:35
that shouldn't have been allowed but
00:05:37
yeah but he got special treatments yeah
00:05:39
so you know it's Arnold so he did that
00:05:41
and uh Mike Mensa
00:05:43
retired after that point I think he
00:05:45
never really recovered from that but
00:05:47
that was the history that I was
00:05:51
introduced with and and I took that and
00:05:54
kind of adapted a bit and used my
00:05:56
training Diaries as my kind of
00:05:57
scientific experiment which was
00:05:59
basically collecting data yeah I was
00:06:01
collecting data on my training and
00:06:03
analyzing what would happen if I changed
00:06:05
you know if it trained more often and if
00:06:06
I train more often my progress would
00:06:10
come to a halt oh
00:06:12
so let's go back to an abbreviated
00:06:14
routine boom start growing again all
00:06:16
right don't need to learn that lesson
00:06:18
over and over again do I that's thank
00:06:21
you for that yeah so uh three or four
00:06:23
times a week uh three times a week if
00:06:25
you're a Natty don't try to do more than
00:06:28
that and go in there and train strictly
00:06:31
warm up one or two sets and then just
00:06:33
all out everything life depends on its
00:06:36
set and move on to another exercise
00:06:38
three exercises for back three for quads
00:06:40
maybe two for adults two for biceps
00:06:41
triceps
00:06:43
if I write this down on the piece of
00:06:44
paper and give it to somebody it looks
00:06:46
like nothing they're like oh this is
00:06:48
nothing yeah people almost want to do
00:06:50
more just just
00:06:52
human nature I understand it more is
00:06:54
better but it's not in this case yeah
00:06:56
more intensity is better
00:06:59
not more volume more intensity Mike
00:07:01
menster used to say you know human
00:07:04
nature to assume that more is better
00:07:08
and it's not except for money and women
00:07:10
and
00:07:12
you're probably wrong about those two as
00:07:14
well yeah I'll bring your problems as
00:07:16
well more and more money more women more
00:07:19
videos more is not better man better is
00:07:21
better yeah and so what water is better
00:07:24
yes there you go
