 Probably basic in the sense basic knowledge, but learning exercises different variations of doing exercises Probably learn with what equipment you're using. You know, I mean what sort of equipment you're using I don't know if some gyms have got different equipment and things like that. So either what type of equipment you're using. So learn your learn correct form Huge problem biggest probably mistake most correct form. Okay, again, you might need some help there a Mirror is always a good handy if you want to look in the mirror and that and check your form But make sure you don't minimize momentum and maximize tension Learn to handle muscular pain about stress Does anybody sort of know what I mean by that learn to handle the muscle pain. I'm gonna thought about stress Is anybody heard of the fight or flight syndrome? I don't like Dumb up or you're scared or you're someone shut, you know That's the same process your body's going through when you're actually exercising the street exercise Just a stress-related physiology part in your on your body Okay, basically what your body just feels it's under attack and it doesn't know quite what to do So a lot of people in certain circumstances under that fight or flight will run Other people will stay there and Hold the ground. You know me in a sense. This is what you're doing the same sort of thing You know me, you know after a while that I can't handle this I can keep going. I'm not gonna have to drop the weight I'm not gonna have because your body will go in a bit of shape there for a while Once you start getting right into it, you know, I mean, you know, that's the same to learn process. Don't fear it Just sort of let it happen let the process happen But you'll feel once you start getting into a little bit and it's a bit of a adrenaline rush to actually You know, I don't think one sort of Endorphins and that type of thing that happened but that that sort of takes place a little bit adrenaline starts firing up So control answers I mean controlling the rep to stress the response and Concentrate at the event threshold. What I mean by concentrate at the event threshold Basically when that last couple reps come about Focus concentrate don't let it drop away from there. Okay, that's where the results will come Now I was just gonna sort of go through some advanced overload training techniques I'll learn to do the exercise I've done the one set in that and I want to sort of, you know, take it to another level We hurt use the terms advanced overload training techniques Force negatives. Does anybody ever heard term for force negative? I'm just sort of getting there a little bit. Okay Okay, so when basically Someone might put a little bit extra resistance on the bar and that new lower it and against a bit of resistance Okay Force negatives a little bit of and some of these overload techniques a little bit Limiting a little bit because you need either someone to do them with you know, I mean you need a partner Sometimes a little bit hard to do them by yourself, but just generally speaking Sister positives your partner remember I said you might get that last couple reps and you go, oh shit They might just give you a little bit of assistance at that point to raise the weight Okay, so these are some break downs Again come to momentary muscalfile I do these ones on machines if I'm gonna do them because you can change the weight really quickly You got to reduce the weight and then just do them again You know me a little similar to maybe what some people call drop sets or something So it is a little different, but it's a variation of that one But if you're doing it with plates and stuff, you got to sort of get them off and things like that But still don't and I find them quite good for that pull down some really good one seeded rows The pre and post exhaust or that does anybody know pre exhaust and post exhaust method It's a little similar Not quite the same. I'll give you an example. I'll just see if anyone's ever used them Pre and post exhaust so for example I'm gonna want to target the lat safe example. I do a single joint exercise Like a lat straight arm pull down. I pull it down So that sort of but my arms are resting and then I do a lat pull down itself So that's sort of pre-exhaust in the lats by doing a single one then using this more all the other muscles to do do a little bit further and Basically the post exhaustion is the opposite So you'll do the pull down and then do the straight arm So a few of those methods that are quite good and again once you start Playing around with some of these methods and stuff and that you know I mean you really get into sort of trial and error a bit in you You know, you get sort of bit hyped up after a while and see which one you can do multiple sets ten eight six and there was so the ten eight six method The big difference there that most people do When you're doing that ten eight six is You might do you try trying for ten reps But then you actually increase the weight and you should only get eight Then you'll increase the weight again by about ten percent for example And then you might just get down to six So you're actually decreasing the reps but increasing the weight where most people do the opposite way around Decrease the weight and increase the rest. You really want a good hard workout when you get into it. That's a good one Just sort of getting along with it One and a half. Sorry. Yeah, sorry. Okay. I'll go back there when you're doing so for example I'm doing the curls. I do a full full range Come to halfway and down or something It's a little little similar to the 21s. No, I mean like the matrix system method It's you do them at the last couple reps when you're really tired. You know me really must your father's happening Yeah, just just do your set foot like your eight or ten reps first and If you're doing right then just that last two you'll do one and a half then all the one half Yeah, they're good one especially on some bicep curls and a few other exercises I Hit isn't quite a from drew is hit dangerous. No, not really. It's not dangerous if you do it correctly It's probably one of key things any exercise programs dangerous if you don't do it correctly anyway, so Force is the product of mass and acceleration It's trying to fail your dangerous no because really at that point you can't do any more damage to your decreased strength You've actually as long as you're not Using momentum You've decreased you've reduced all the force factors So you still can do it. You've just decreased your strength down. Why don't you keep everything consistent? Focus on your muscles not the numbers remember I said so even though we might be aiming for a number of reps Like I'm going for 10 my art focuses on the muscles. Okay, so my still my focus is on the muscles That after all it'll come It will come. I mean the reps that'll come after a while Is it only for beginners? No, ensure a break in period for trainees Now quite often in most gyms and this week. I'll be very careful trainers and stuff They'll take you in enough while you're there first training session and you can't walk. No, I intend to do it Probably requires a break in period. Does anybody know what I mean by a break in period? Well, look, it doesn't quite have to be that long But it usually two or three weeks of just easy stuff if you know what I mean So you won't quite go that must be a failure. There were some variations of doing it But generally speaking and different body types Will require if you're a bit more sort of thinner, you know, you might need a longer period You might need a period where you're actually for the thinner guy We actually start putting weight on so you might keep it low intensity a bit To actually start putting some size on then you might move to the next stage in the real high Intensity if you're a little bit of more overweight or something, etc You might do higher reps do a bit more reps. You know me and keep it low So instead of doing 10 you might do 20 so a little bit of variation just on the on your side So must anyone goes in the floggy to death guys, especially young guys. Don't do it You're some really bad instance of people being really Saw Rabdo my liars, and I think Drew's got a good Article on his website about that one That's really when you really got some you know end up in hospital people end up morphine and all that sort of stuff now I Thought we've been young guys and stuff. Is anybody heard of the term muscle dysmorphia you have have yeah Sometimes they have a widget. Sorry Sorry, I was gonna I just think Been in the industry and as I said like you know teaching people This is one of the worst Issues and what I think we deal with You get caught up in the obsession I suppose if you want to put it that way Training or exercise does not have to be an obsession Okay, you can get good results remember the confidence in your program Okay, you get caught up into this and this is a A Mental disorder and it's a recognized one So I really sort of preaching this part to you guys because I'm sort of now looking at young fellas and thinking It's so easy to get caught in the trap You go to the gyms and stuff and you see all the people prancing around and all this sort of thing and Check the girls out but Other than that you see a lot of things. They you know the bad things and my talking about experience You're not happening to me, but I'm talking about experience. I've seen it happen to young guys I had one young guy in my class a couple years ago told him not to do it They said he's gonna get on the steroids, you know, I'm gonna say don't do it anyway in six months 11 kilos of weight he put on but it was all fat. I Know Mark said about measurements. I did skin fold measurements in that. We've done them all He just blowed it up. Thank God. He got off the drugs and stuff with steroids. He looks quite good But don't don't go down that path and don't get caught up into this muscle dysmorphia And as I said, I've had many young guys Fitness centers, okay talking about dating in that. What's the other good thing about going to the gym? What else can you do? Talk to her Social side of things there with the girls on that. All right, so You know Look the gyms are good at this because said, you know something or something like that, but You know us guys high intensity. We just focus on our training. We don't focus on anything else You know I mean sort of we just all one way of straight-minded But if you want to sort of other encouragement to go to gym, you might sort of think a little bit about the social aspect of it and That there's added aspect of that as well Boyd exercise angst does anybody know what I mean by that avoid exercise things No, no, no Yeah, the negative I've got to go to gym and try and look if I don't go and train the gym today and tomorrow night But I'm going to tomorrow look I've got to go and do um, you know, I get it all the time So I mean I mean they're young guys. I've just got to go and do me back. I've just okay That's exercise angst that's mental thing not physical physiology. So If you're gonna do it, just be able to get careful. You don't get caught up in having it So once you write your program down or write everything down, you just look at it the next time you come You know me and you focus on other things