 Okay, when you're doing your exercise, so it wasn't like I'm going to do 10 sets or something I'm going to do perfect reps and then you start once you start there You start actually then getting into this high intensity training and what it means not come back a little bit So the quality of rep is far more important than the amount of weight being lifted Yes, we do need to meet what we would turn we use in high-intensity while a meaningful load We need a certain certain amount of weight to lift But we don't need a weight that we're going to be have to be forced to treat on which the other guys mentioned a little bit earlier Now if I just now digress back a little bit to the high original high-intensity Arthur Jones and the Nordus They went from what they called the two seconds up and And four seconds down so they'd raised the weight in two seconds just using the bicep kill Sorry as a bit of a demonstration and they'd lower it in four seconds Most people were doing a repetition in one and two seconds And most people were using their back in it So all of a sudden now we're starting to look at the form and the speed of the repetition and trying to reduce Well the force and try and reduce the momentum Why were we doing that for? Trying to focus on the muscle Okay, so that's a part of that So Someone else I think was a David had a give it of a go 10 repetitions. I sort of you must my thought I don't be seeing this If I just go back to it Sort of the height or sort of this is for 10 reps Okay, when we do the first couple reps We do what we sort of and I don't know if anybody's done this a little bit before but when we lift the weight We actually we're at our strongest when we first lift the weight. Is that correct? Like you're your strength is the most freshest as possible. You're the strongest you can be at that point What you do is those first couple reps instead of trying to move the weight past You deliberately try to make them you've got to slow the movement down You deliberately do that. So you're actually starting to what are you doing with your strength? You're starting to decrease your strength. So you're actually your strength is going down, but what's not changing? What's not actually changing the weight's not changing weight stays exactly the same the whole time the weight never gets any heavier The only thing is you get weaker Okay, I understand that so we've got that one. So first couple reps you hold back the speed Okay Now as you move into the four and seven reps I just put these down you'll start to feel that you're getting a little bit more fatigue Muscle is starting to fatigue you're starting to lose its Glicent stores and you know the nutrients in the muscle and the nerve firing and that sort of things That's what I want to go down that path a little bit. Sorry guys So your strength starting to diminish a little bit And as we said before and I don't know how David you Must have been you don't stop then This is where the difference between the high intensity training is and most other styles and types of training You don't stop when it starts to hurt Okay, that is the point in time When you're going to start gaining the benefits. That's the point when you're going to have to start using this to focus on that and Make what contract? Make the muscle contract So in that next couple of reps Depending on which exercise it is Those last three that's really where you're going to get the game That's where it's going to be hard and that's where the people do high people is David high-intensive training go to That point where that's what we call much. Well, what's called momentary muscular failure? Okay, happy enough for that one. Yes. Sorry. Yeah Okay, good point. Sorry, I should have You try no, you actually try to move the weight faster Through your nervous system But because you're fatigued the weight will still probably should travel about the same speed. Yeah, so even though now you're Yeah, yeah, sorry as you as your strength starts to diminish Okay, your intent now is to try and sort of Let's say move it faster But in in reality the weight should still be moving about the same speed And that was a little bit of the difference. Yeah, so it's not that we don't move the weight fast It's just that we've got a bit weaker and we can't you know, we try to and Just on that I find that's a really good sort of understanding sometimes when I'm training to sort of Feel myself hang on I'm gonna try and move it a bit faster But I know it's gonna move so if I move it too fast and it goes to travels too fast I sort of pull back a little bit. I mean, but look there's some variations on all this and I've got to say that sorry guys There's some variations on all this and Even in the high-intensity training world. There's arguments about how fast you do it and how slow you do it Okay, so don't don't worry. There's even big debates there and things like that So but for me and try and pass on to you guys is it's sort of controlled and not using momentum in it You know, I mean so but getting to a point where you know, it's gonna start getting uncomfortable But that's when you don't stop. Okay, that's when you don't stop stop when your form breaks Which moves to the next point And I know this term the real objective or when lifting weights the focus should be on the real objective versus the What we call the assumed objective Okay, most people if I would just sort of have a guess here would see people Training with the assumed objective and moving the weight okay Now what should be the what do I mean by the real objective the contraction of the muscle? For example, if I can use another bicep curl again, for example, I grab the weight and I don't go up move it I sort of this is we're gonna get the focus and that a little bit This is where it's a little bit. Sorry later. I want to contract the bicep. I want the bicep contracting as opposed to moving it so it sort of It's it's it's part of the mental process you've got to sort of tune into so it's not you can't just go and just throw Weights around in a sense when you do a high intensity. You've got a sort of focus. So we say the real objective versus the assumed objective okay, so Again, you'll see it in the gyms all the time and look I see heaps of people doing it I mean so I tune out a little bit, but When they you know, I really focus in and when I get really fatigued I focus more into it I mean so Now this is again, I'll go back to Arthur if you ever sort of Want to decide to go to a bit high intensity stuff Arthur Jones had all these quotes and things over the years, you know, he sort of Spoke about you know, he'd always have some one-liner You know, I mean someone had asked him something and he'd always have one line So I just picked a couple of these quotes I thought were quite good and hopefully then that you might help you a little bit And I think Mark sort of this is what Mark alluded to a little bit as well when he was sort of train harder Okay, in a sense now harder doesn't mean to say I don't want to sort of Confusion what I mean by harder. I don't throw the weight more or that I train harder by focusing more But briefer or train harder, but don't train less often now when I say about the briefer and that that was a real big Difference to the old days. Well, remember said about the bodybuilding sort of back in the 70s guys were doing a hundred sets of bicep curls You know, I mean like things like this and so when he sort of spoke about training briefer, it didn't mean Okay now This is the key I think it was second part of the key apart from intensity of it confidence may be the most important factor for Production of best-trained results in progress. What do I mean, but does anybody well on south while we're going to sort of keep you What I mean by confidence. It's probably part from intensity Yeah, okay. Yeah Yeah, yeah, okay. Yeah, like a positive mindset anybody else Yeah Yeah, yeah. Yeah. Yeah. Look, it's a little bit all that but if I just put a Big sort of circle around it the confidence is that training program you do is going to produce the results that you want So you are confident of that if you're not confident. It's going to what's going to happen You're not going to you're not gonna you're not gonna sort of do it So when I mean by confidence in if I can just sort of use mark again sort of things for sorry for that one He was sort of when people clients come to him They're confident that what he's going to do with them is going to give them the results that they want if they're not confident They won't push themselves hard enough So I'll Stop if you know me so in an in around about way The confidence part. That's why I say I'm confident high-intensity going to give the results that I want You know me if I focus on my muscles and stuff and do the right things and go through the process Which I'm going to come to a minute. It's a learnt process Then I'm confident. I'm going to get my results. I'm not going to be changing my whole program We do change program as Mark said, but I don't go and change everything. Oh radical and I'll start again and all this I'm confident. This is going to work. And that's why I see high-intensity training for myself But that's and for the rate of progress the company program's going to work for you Just again with the high intensity a little bit Ellington Darden again He was the first person to actually write down what high-intensity was and I'm sort of going to go for a couple of these a little bit for you Arthur was very much all over the place Arthur Jones, he never actually wrote down really what he sort of said it and he spoke about it He didn't actually contextualize it What high intensity actually was?