 Well by keeping in mind that Whatever the discomfort is that it is not an actual indicator of an injury occurring it might suck it might Hurt you know, and that is very very uncomfortable, but no Damage not on a macro level is being caused to the body while you're doing this Regardless of how it feels it would be what's considered Non-informative pain. It's not sending a message to you that something is being injured or something is about to be injured It's your body's response to the stress fatigue that's produced during the exercise It's temporary When you get through it, you know shortly after the workout and sometimes a lingual a little bit. It'll be gone Now you have to ask yourself as you're going through the exercise and you start to Think about because and everybody I do this I've been doing this training this way for 20 years and I still catch myself doing it and I have to fight it You get to that point where it just becomes incredibly Uncomfortable your suck-and-wind your thighs or whatever are just burning because of the exercise You have to again in a mindset you have to think to yourself at that point is the temporary Relief from this discomfort More important to me Then the long-term goals of doing this to begin with and that seems to help most people to be able to push through that But you got to have you got to have a couple things You have to have both an understanding that you're not going to wreck yourself in the process because if people think that they're going to become injured Well, it's saying to stop if you think you're going to injure yourself again if you you're using strict form You're not going to do so even again with the truck example even with a heavy weight It's not how much weight you're using but rather how you are attempting to move it Great example this and I'm sure another one that Bill has covered is the barbell squat The barbell squat when done correctly is a safe exercise for some people The problem is that almost nobody does the exercise correctly And it is because when most people squat they're attempting to move as much weight as possible rather than Trying to use the weight to efficiently load the muscles the hips and thighs now If you do it the way that most people do it you are capable of using a weight that Bill did you talk about the spine as a pyramid you are capable of using a weight that is going to wreck your spine Now if you watch how most people squat They'll drop down a lot of times not even halfway bounce back up Rest at the top that bounce at the bottom is part of the problem Part of the problem though is that if you go from here to here The average lever that you're accounting is much smaller than if you go from here all the way down Because you've got a smaller average lever in this part of the exercise You're capable of using much much more weight an amount that can place a tremendous amount of force in the spine Now also reversing direction too quickly at the bottom is a problem It makes it easier to make the heavy weight go up But because it allows you to use a heavier weight It also makes it much much more dangerous if you're holding a weight perfectly motionless If you got a hundred pounds and you're holding it motionless you're not lifting it You're not letting it down. You're producing a hundred pounds of force at the point of contact with the barbell to keep it still If it's at you know steady state There's no difference between the force you're producing the pull of gravity if you're moving at a constant velocity It's a hundred pound barbell You're producing a hundred pounds of force When that force changes is when you have to accelerate Negatively to slow the weight down to a stop and then again positively as you attempt to move it again If you were to take a very heavy weight and lower it slowly and as you approach the bottom gradually slow to a stop and then very Gradually begin to lift it the difference between the amount of force that you have to produce and The amount that's on the bar is only going to be a few percent If you're lowering a hundred pound barbell as you approach the bottom You're going relatively slowly gradually slow to a stop to be able to gradually slow it to a stop You'll have to produce a few more pounds of force Then you'll have to produce a few more pounds of force to gradually start it again on the other hand if you drop it and Come to a sudden stop usually at the the end point of the joints range of motion and then bounce it back up the difference in force between what's on the bar and What your tissues involved are encountering is significant so Again coming back to the idea that you're not trying to do something to the weight with your muscles You're trying to do something to your muscles with the weight Forget about the weight forget about how much weight you're using Focus on how you're using it to place as much demand as possible on the muscles now back to the squat I've had people who can squat 300 400 some pounds in typical fashion fail after eight or nine body weight squats When done in a manner that increases the average lever and that manipulates the timing So more time is spent at the position where the average lever is higher For example, the it basically it's the exact opposite of how most people squat. You see most people squat It's this kind of a thing. I Have people go all the way down So that tops of their thighs are just a little bit below the knees hold this position for a few seconds and After holding this position for a few seconds I tell them to start so slowly that somebody watching would have a hard time telling at which point they started Almost like they're trying to sneak out of the start point and they get up to about here And I stop and I tell them to go back down from there Now this is about as low as most people go This is about as high as I let them go and then back down now I've done this a bit so I can do it while talking a lot of people are losing their breath at this point This makes a huge huge difference that pause in the bottom and that slow start It's the exact opposite of what you see most people doing with a barbell on their back during the gym If you do a squat in that manner if you're focusing not on trying to make weight go up and down But I'm trying to place as much of a demand as possible on those on those muscles you Most people will not be able to use anywhere near the amount of weight That they can use for a squat in typical form so everything Bill said about the squat Absolutely hundred percent correct for most people it is a dangerous exercise for the back, but That's because of the way that most people perform it if you do it Similarly to the manner that I just described you won't be capable of using much weight Again, I've had people who could squat three Now I'm starting to feel it three four hundred something pounds for reps that failed after about eight or nine of those The again the difference it all comes back to When you are going through a workout Keeping the real goal in mind and that's not just Effectively stimulating improvements in the muscles that you're targeting But also doing it without wrecking your joints in the process So any questions, oh, I guess we gotta wait for that Waiting for whoever's got the microphone. It drew great presentation When I first read body by science that was one of the biggest things to wrap my head around because I've been doing the Sets and reps model for so long That learning to think about it in terms of loading your muscles was it was a big shift There's still a couple places where I have trouble doing legs past the discomfort zone is is extremely difficult But since you mentioned that some of your clients Say they can't do anymore, but you get three more reps out of them Like how do I know for sure for sure that I've reached and his philosophies of life I can check them out at bay.com. That's B. A Y E. Let's bring on Drew Bay aspect of thinking about exercise that's important is differentiating between exercise as a stimulus rather than a producer of improvements Exercise does not directly produce any improvements in the body all of the improvements that happen as a result of exercise Happened because your body is trying to respond to what it perceives as a negative thing an extreme stress That strength to be able to move that weight now with every repetition you're going to fatigue a little bit so that the amount of force you can produce gradually attempt to move it again if you were to take a very heavy weight and Lower it slowly and as you approach the bottom gradually slow to a stop and then very gradually begin to lift it was What I had previously thought of as a 10 on a scale of 1 to 10 with intensity of effort Became about a two or three