-: Now let's look at designing one of those
mechanotransduction-type hypertrophy programs.
So, let's review really quick.
What is mechanotransduction?
The simplest way of looking at it, right, it's conversion
of mechanical tension into biochemical stimulus.
So, essentially, it's our volume-to-tension ratio.
So, the higher tension, the less volume I need.
The lower tension, the more volume that I need.
But there needs to be a significant amount of both volume
and tension for us to actually get hypertrophy stimulus.
So it's that, kind of like that threshold of like,
how much high-tension work can I get in,
and there's this varying degree of very low rep
versus, you know, moderate hypertrophy reps
where we can be focusing in this, right?
But out currency is going to be
volume and tension to get this.
So it's literally, if you wanna think of it, right,
so there's different pathways that can sense,
like, where the two muscle fibers meet.
So we have this thing, it's called the Z line.
We talked about it when we were looking
at muscle anatomy in the beginning, right,
and when there's pressure there, we actually get a signal,
okay, that says, all right, there's tension.
There's a lot of tension on this tissue.
To protect this tissue,
we should be prepared to handle more tension.
Now, couple key things with that, right?
That's between individual fibers, not muscles,
and we'll get into that in just a second.
With this, before I get into that fiber thing,
we have a lot of overlapping stimulus
because it's based on volume.
So, we've talked about this, and I talked about this
in the continued education webinar as well
that you guys have access to, is that as volume goes up,
overlapping stimulus gets higher and higher and higher,
because just because of volume, things become,
well, you start depleting more glycogen,
so things get more metabolically taxing,
possibly more oxidative, right?
Later, as you get more fatigued, like mechanical damage
starts to go up, so because it's based off of volume,
you have a tendency to really overlap.
So it's very important that you choose the volume that is
needed and nothing in excess, because you're gonna start
spilling over into the kitchen sink protocol very fast.
So your goal is put that volume where it is
the most beneficial to that individual,
whether that tends to be, you know, more intensity-based,
more moderate rep-based, more higher rep-based.
Let's pick where that person's going to get the most
out of that, right, so that we can take advantage
of what's very trainable for them
and what they can recover from very well.
So that means I wanna put that volume in a place
where they have better adaptations in either neural
or metabolic than that, right, and I know they have
the potential to recover efficiently from that.
So, this is what I was getting to just a second ago.
Where is the tension?
That's very important for differentiating what we're gonna
classify as mechanotransduction versus neuroendocrine.
So, when we're looking at neuroendocrine, right,
we're using very high intensity loads, very heavy,
lower-rep loads, and a lot of that signaling comes
from actually what's going on with the whole organ,
like the whole muscle itself.
There's a big sensory aspect.
We have this stuff in the fascia, all sorts of stuff,
that is cinching the net tension on that tissue.
When we're looking at mechanotransduction,
we're actually more looking at the individual fibers, right?
So it's getting down to tension per fiber.
And so there are ways that we can train
to increase the tension per those individual fibers, right?
So the total tension per fiber is what drives
these adaptations, 'cause they're more local,
whereas neuroendocrine tends to be a little bit
more global in terms of the muscle, right?
It's not just intensity; it is what did we do
in terms of our set scheme, rep scheme, resistance profiles,
all of those things, to maximize tension per fiber.
So we'll look into different methods
that we can do that, okay?
So, if we wanna increase tension per fiber,
there's one way we can do it,
which is load and intensity, which overlaps.
So that's where we would,
remember we were looking at those circles here?
When we saw the overlap between mechanotransduction
and the neuromuscular, or I'm sorry, neuroendocrine,
that's where there's gonna be overlap between those,
is when I'm choosing load as my way
of also increasing tension on the fibers.
'Cause if I put more load on the whole muscle,
well then obviously, the individual fibers
are gonna get loaded more as well, okay?
Eccentric emphasis is another way to do it.
So, when we go through the concentric,
so if I'm lifting 10 pounds and I'm doing this,
on the concentric, I have to contract enough fibers
that they produce more than 10 pounds of force.
When I'm lowering it, technically, I have to produce
less than 10 pounds of force
to allow the weight to go through that eccentric.
What that means is I'm using more fibers
on the way up than I am on the way down.
So per fiber, there is more load on the eccentric
than the concentric, and that's why we see
more mechanical trauma during the eccentric as well.
But, the tension is higher as well.
So, this is where we start to see overlap
between mechanotransduction and, say, mechanical damage,
is when we're focusing on using eccentric training
to increase the tension per fiber, right?
And we could use, I mean,
what if we're using heavy and eccentric.
Now you kinda see how all this stuff
starts to overlap and flow,
or how I could maybe push things away from each other
if I was trying to avoid a certain stress or stimulus.
Fatigue plays an important factor.
So, as a muscle gets fatigued, fewer of those fibers
can contribute to, you know, resisting the load.
So what that means is that I have fewer and fewer fibers
to act on the load, which means tension
is going to be higher per fiber.
So if you're doing a set of 10 and you hit failure,
guess what, there was more tension per fiber
on rep 10 than there was on rep one.
'Cause on rep one, you could share the load more,
whereas by rep 10, you had a lot less tissue
that was metabolically ready to assist.
So whatever could work had to work harder, right?
So, fatigue, going to failure, is a huge way
of increasing the volume of high tension per fiber.
So, we'll look at the things
that affect volume in the next slide.
Don't let me get ahead of myself.
Training variables, tempo is huge, right?
So obviously, when we look at tempo, we can look at,
well, with tempo, we can overload the eccentric.
We can also change like, the type of concentric that I use.
Like, what is my intent there?
Am I trying to be more explosive?
Well, if I'm trying to do something very, very hard,
right, and explode, that's going to be more tension
in that particular portion of the rep, right?
And then depending on the resistance profile,
it might be how much tension there is in the entire rep.
So if you take something like a hack squat,
where a hack squat is very loaded at the bottom,
and then it gets light at the top.
Well, if I take that, and I explode out of the bottom,
I have a lot of tension in the muscle
and a lot of tension per fiber at the bottom,
but then it kind of, you know, kinda comes
off if I'm exploding out of that bottom.
If I go kind of up slow, well then, there's not as much
tension per fiber at the beginning, because I wasn't
overcoming the inertia with quite as much intensity.
So by trying to explode out of the bottom
of an exercise that's difficult there,
it's like making the exercise heavier there.
It's like adding this.
But, now let's take that same exercise.
Let's take that hack squat and let's throw a band on it,
and let's still explode out of it.
So I have the same high tension per fiber
for the whole muscle at the bottom, but because the band
is going to add resistance and decrease my ability
to accelerate and generate momentum,
it's gonna keep the tension per fiber higher the entire rep.
So, by adding a resistance profile that like, you know,
I can contract really hard but also resist the ability
to create momentum, those are things where it's like,
all right, now the tension per rep can significantly go up.
So the volume of one of those reps contributes way more
than the volume of the regular hack squat,
right, with no band on it.
So we have to take all of these things into consideration,
because remember, our tool is, all right, we wanna get
high tension, and then we need a volume of that.
But how much volume do I need?
Well, the better my tool is at maximizing that tension,
the less volume it takes me to get that stimulus,
so the more sets I have to failure.
Let's go through the list here in order actually.
All right, so, if I do higher reps,
I'm gonna have a lower number of sets, right,
because well, they're just doing more work there.
If I have lower reps, I'm gonna have a higher number
of sets, so those things tend to be inversed
in terms of calculating volume, right?
So, when I have lower reps, the amount of tension is higher,
but the time under tension is smaller.
And so these two kind of balance out a little bit.
So it's either I'm using a higher amount of less tension,
or lower amounts of high tension,
if you were to look at the rep protocols, right?
So, say this is like, okay, so that's three sets of 10
verses 10 sets of three; same amount.
Are they exactly the equivalent?
We've kind of been through this a little bit before
under the hypertrophy programming.
It really depends on the individual on whether 10,
where is a 10-rep set for them?
Where is a three-rep set for them,
in terms of their trainability, okay?
This one, very important.
Closer the set gets to failure,
the more volume it counts for.
So, say we're doing, we're doing five sets of five, okay?
We're doing the five-by-five method.
Tried and true method of hypertrophy, right?
Yeah, whatever.
So, if I only go to failure on that last set of five,
that's way different than if I were to do, you know,
if I were to do sets to failure on the fourth and fifth set,
or the third, fourth, and fifth set.
And so when we look at picking a rep scheme,
there's different rep schemes I can pick
where I can hit failure more often.
We'll get into a descending rep scheme in a couple slides.
So, I could have three exercises in a program,
and I could hit one set of failure per exercise.
I could hit two sets of failure.
What if I only have two exercises, right?
Well, I could hit one set of failure on each of those
versus one set of failure on three exercises.
Which of those is more volume, even if, say, I did like,
three exercises four sets versus two exercises six sets?
Well, if I'm doing one more set of failure
on the three-exercise one, probably counts as more volume,
because you had more sets where there was
more tension on the individual fibers
because you're at that failure point, right?
And then of course we have to look at all the other
variables, the resistance profiles of the three exercises.
You know, you can see how this stuff can get really messy
if you wanna be super anal.
The goal is, pick a tool, pick a strategy,
go with it, instead of picking a ton of strategies,
and your programming design will be so much easier.
This is why the kitchen sink is a nightmare, too.
It's like, well, what is the stimulus?
Well, I don't know; it's everything, right?
But how much of everything?
Well, I don't know.
How do you compare one workout to the next
to know if I'm a progression or regression
or if it's the same, you know?
Is this good for this person?
I don't know, it's everything, and they're capable of doing
only three out of six of those things, I don't know.
So, more sets to failure drastically increases
the impact of that volume, okay?
If we're doing, in terms of this
with the sets and reps, those are reversed.
We need fewer sets to failure when using lower reps,
because every rep is higher intensity.
So, if we're doing higher reps and lower sets, this is
what you will see, and this is why these two are inverse.
So, say I'm doing four sets of eight, okay?
So, all right, well, if I'm doing four sets of eight,
what I'm gonna need to do is I'm probably gonna need
to hit failure on several of those sets
to get the same impact that I would need
if I was doing eight sets of four,
because the relative intensity there,
the amounts of tension in the early repetitions
of those four sets of eight is very low,
where if I'm only doing four reps, even the first rep
is a pretty significant amount of tension.
So I don't need to go to failure
for as many sets if I'm using lower reps.
So the higher the reps, the more sets to failure
I need to do to get that mechanotransduction stimulus.
The heavier and lower rep, the fewer sets that need
to be taken to failure because the quality of the reps
is much higher from a tension perspective, right?
So the volume is not quite equivalent, if you will.
These aren't directly inverse.
So, we're gonna go through three examples today
in terms of the types of mechanotransduction programs,
and what I'm basically gonna do is take you
from a higher intensity one to a more fatigued-based one.
So, we're gonna go through the modified Hepburn method,
which is a very low-rep method, which is basically
gonna focus on using intensity to drive the stimulus.
We're gonna talk about some descending rep methods,
which is basically a way of getting
a lot of high-quality volume, all right?
So it's gonna be very volume-driven.
And then we're gonna use like a short and lengthened
superset method, which is a way of getting
increased volume by doing more sets in the fatigued state,
getting more tension per fiber by doing work
when we're in somewhat of a fatigued state.
Not quite metabolic fatigue, but fatigued state.
So, let's look at that modified Hepburn outline.
It's a very simple program.
It's eight sets of three, five sets of five.
Often this is done as an A1, A2 between two exercises
and then B1, B2, so you do like two body parts.
But, eight sets of three, so very intensity-driven.
So we have eight very, you know, heavy sets,
and then five sets of five, still relatively heavy.
So you're basically picking two exercises per body part,
and you're doing a lot of low rep stuff.
And it's fairly significant volume, right?
So we have 13 sets here, 13 heavy sets.
So the modified Hepburn method, you know, works purely
on the fact that all of these are relatively high intensity.
When you're looking at picking the weights of this stuff,
remember, we don't need failure as often.
So when you pick your weight for your eight sets of three,
it is a weight where like, you're only hitting failure
on like, your last two, so set seven and set eight
of the eight, and then you're only hitting failure
on one to two of these sets of five.
So that's relatively heavy work,
but you're not doing eight sets to failure, okay?
Your goal is not hit failure and then go down in weight.
Your goal is use pretty much the same weight
this whole time so that you hit failure towards the end.
So this is gonna be a system where your nervous system
needs to be able to tolerate that volume of eight
sets of three, 'cause if your nervous system is shot,
you're gonna hit failure in the middle of the sets of three
and have to drop to an insignificant load.
The tension's not gonna be high,
and it's not gonna be high just because you don't
have the ability to contract that tissue.
There's a difference between like, well, I can't, you know,
I can't move this load because I'm metabolically fatigued
so it's going on more fibers,
versus neurologically fatigued means, well,
there can't be tension if fibers aren't contracting.
So when we're neurologically fatigued,
we don't make more tension.
When we're metabolically fatigued, we don't make
more tension total in the muscle, but we do get
more tension per fiber 'cause what it basically means
is fewer fibers are trying to do the work,
they're trying to contribute.
But we still have the ability
to initiate the contraction neurologically.
Neurologically fatigued, tension-based work just, done.
Very important that you have good neurological adaptations
already before using this type of method for hypertrophy.
Okay, let's look at descending rep method.
I put a couple different rep protocols that I use.
I didn't invent this by any means, but basically,
we have descending over the course, so we're getting
lower reps so that we can work on higher intensity.
And there is so much variation and progression to have.
These are probably one of my favorite
types of hypertrophy programs, is this descending rep.
Obviously, the thing that should be intuitive
is that as you go down in reps, the weight goes up.
So, let's look at this.
So basically, we've got three rep ranges,
going from lowest to lowest and highest to lower but not.
So, basically, where this one ends, this one starts.
So, on a continuum, this would obviously be the more,
like, intensity-based of these three methods,
and this would be the more kind of like volume-based.
So depending on the client and what is
a relative hypertrophy rep range for them,
you would pick the appropriate protocol.
So your beginners, this is gonna be more suitable.
Your more advanced people,
this is going to be more suitable.
You'll also notice that this has
two more sets than the other two, right?
If I wanted to make this prettier for you guys,
I could have made an extra six in there
just to make it like, linear, but to be honest,
that's how I use 'em most of the time to be sufficient,
especially if we're looking
at having maybe a second exercise.
This is all for one exercise, right?
So this is a set of eight, rest, set of eight, rest, set
of six, so on, so forth, finishing with four sets of four.
So a lot more heavy work in this one,
but we do a few more sets.
So, with this, you also have so much room to make
progressions in volume without having to change a thing.
So, 'cause look at this.
So let's just take the top one here,
'cause it'll be the easiest for me to demonstrate.
So, if we're doing this eight, eight, six, six,
four, four, four, four, and today, we do it,
and maybe you only hit failure on like,
this last set of four, all right?
Well, a progression to like, the next week could be,
all right, well, we're gonna do this again, all right,
and now, what we're gonna do
is we're gonna hit set failure here, here, and here.
We're gonna go from one set to three sets.
So, as I progress your loads through this,
I wanna make sure that when we get to six,
whatever we choose for the sixth may be
the last weight that you could, that was the last rep,
or maybe to get five and three-quarters there, whatever.
So then, there's a minimal of any jump going into this set,
this set, and then these sets, we make sure you do.
So you have room to progress failure.
You can get into the way where sometimes,
especially in like, if we get into these programs
where it's only six sets, is what I'll have
is I'll progress somebody to only failing on the last set
to then failing on the last set of six and the last
set of eight to then failing on the last set of six,
the last set of eight, and the last set of 10.
So I've got them failing at each individual rep range.
And then I can progress to, you know,
well, all right, we're failing here, we're failing here,
and then maybe both those.
Usually by the time we get into where they're failing
at every rep range, we've kind of run the course
of the system, or we need to change the rep scheme
in general, lower it, extend it, whatever it
may need to be at that particular point,
depending on how they're adapting to that program.
But so, you have a lot of room to grow in this
without actually having to change anything
other than how many of these sets you are taking to failure.
With these programs, you are gonna get stronger.
So you should be able to progressively
overload people with this type of system,
especially as you get down into here.
So there will be some progressive overload in terms
of adding load, always maintaining execution, of course.
But, you'll also be able to progress in the amount of work
or the amount of failure-based work,
the amount of volume based off of just sets to failure.
What about German volume training?
So I mean, obviously, if the currency of this is volume,
what about the German volume?
So the standard thing for German volume is the 10-by-10
plus three-by-12.
So, there's nothing wrong with German volume program.
I just don't find it as effective, for multiple reasons,
one being, so basically, this works the same way
as the modified Hepburn in that when you're doing
the 10 sets of 10, if you're doing it properly,
what you're supposed to do is pick a weight where you hit
failure with the same weight over the course of 10 sets,
which for most people means that this is
a fairly insignificant weight at the beginning.
So you have a lot of volume, but it's not
a lot of quality volume in the early portion.
This can be good for beginners, because basically,
like, they're very poor in terms of efficiency,
so it allows them to get a lot of volume
in with a relatively light load.
So, it can be, it can be an okay program, and people
gain muscle on this program all the time, but they tend
to be beginners, not a lot of very advanced people.
In fact, what you'll usually find is people
that are more trained, when they do these,
if they do the regular German volume training program,
they get excessively sore and make very little progress,
because 100 reps, like, for them, because they're getting
so much more per rep, it's like overtraining,
but it's not quite significant tension, either.
So it's just a lot of low-quality work,
which takes a lot of time to recover from and doesn't
yield a lot of net progress in more advanced people.
But in beginners, it might be the perfect like, you know,
meat and potatoes program for them to do very well,
'cause it's like, well, I just got one exercise to learn,
and I don't have to use a very heavy load.
It's basically an idiot-proof way
of me just giving some volume in, okay?
So, if we look at kind of where GVT has gone,
there's the advanced GVT.
You know, I know German volume training, you know,
Charles Poliquin brought that to popularity,
and you know, I think that in terms of the advanced one,
I think that's kind of swing on that to like, probably make
up for the fact that a lot of his advanced people
probably weren't getting the results with the regular GVT,
and they needed that lower rep range.
So this is more applicable, that 10 sets of four to six,
and then, you know, four to eight, four sets of eight.
So this is basically just, it's like that modified Hepburn,
but just a little bit higher rep, essentially.
Just less intensity-based, a little bit more volume-based.
So that tends to be more beneficial
for your more advanced people.
And then we look at hybrid GVT, which is where we take
that initial period and we break it up into two exercises.
I don't even know if you can call this German volume
training at that point in time, but it's simply,
it's just like, okay, using a very small amount of exercises
and then going through there.
So you still use two exercises, but instead of doing
like, 10 and three, what you do is you divide that up
and you do like, six and six, right?
So you do, instead of having one exercise that gets
a lot of volume and another exercise gets a little,
you do two exercises and do that.
What that does is it tends to make it,
you tend to be able to use a higher load on the individual
exercise, 'cause you don't have to last as many sets.
And it tends to be a little bit,
we'll say if we're going for hypertrophy,
if you don't have a very good exercise for this,
well, having two exercises and they have opposing resistance
profiles or, you know, in some way contrast each other,
then sometimes, it may be beneficial to just kind of split
that thing down the middle and work that way
rather than investing all of your volume in one exercise,
and then just a tiny bit in the second exercise.
And there may be certain body parts where this,
like, having a lot of volume in one exercise is good,
'cause you've got that exercise
that just works really well and has a good
resistance profile, and you execute amazingly.
And then there may be another exercise where you're like,
yeah, I don't have that, so I gotta kinda make the most
out of two mediocre exercises, or I need
two exercises that have opposing resistance
profiles to be able to really fill that in.
When you get into things like the pecs and the lats
that are convergent and require more angles,
well then, this may become a superior routine,
or you need to do what is often implemented in this,
which is where you actually have to alternating programs.
So week one and week two, it's the same rep scheme,
but the exercises are different, right,
or they're flipped, right?
So, what you do for the 10 on week one,
you might do for the four on week so, right, and vice versa.
Or they're totally different, but you basically
are filling in the gap of either resistance profile
or range of motion that you're not getting on one week
with the exercise that you choose the second week.
So there's two strategies of like, kinda getting
a more balanced approach, which is more important
when we're focusing on hypertrophy
in terms of getting all of those fibers involved.
Okay, let's get back to the main reason, which is
why I didn't choose this as the ideal program for volume.
And one of the reasons is, when you are training,
you should be potentiating the nervous system.
So, you know, most of you guys are people
that are training; you didn't just start training.
So, if we go actually back to these rep schemes,
if I was doing the 10 sets of 10 protocol, right,
I mean, technically it's more sets than this,
but what would happen is the weight that I'd be using
for this 10 would have to be significantly less,
which means the first five of my sets,
the amount of tension is gonna be much less.
And every set I do, my nervous system should be
being potentiating to handle a little bit more load.
And so, if I'm just fatiguing because of just amount
of work, I'm losing the benefit of, as I'm getting
through a session, I should be able to contract more tissue.
I should be able to recruit more fibers,
more motor units, more fast-twitch fibers.
And so what the descending rep method does is it allows me
to take advantage of that increased neurological efficiency
and intensity by being able to work in heavier loads
later as my nervous system is ready, right?
The other thing is like, from an execution standpoint,
you take somebody, and you put them on a particular program,
and all right, if they anything handle heavy loads
at the very beginning, then it doesn't mean they may not
be able to handle them ever; it just may mean
that their nervous system needs more time to potentiate,
because they don't have those existing adaptations that
an athlete has or somebody who's been training a long time.
Using this type of system, right, so if I said like,
well, if we try to do this, and we try to do this
as six sets of eight, I'd have to pick a relatively
light weight, because what they can do for eight, like,
if they picked their true eight-rep max, at the beginning
of the workout, they're not gonna execute it very well.
They're not gonna feel it very well,
while if I pick a 12-rep weight, well, we could do eight
of that, or we could just do 12 of that and work our way
to the eight-rep weight towards the end of the workout
so we got volume and a little bit more intensity, right,
of course, relative to all the different rep ranges.
You could apply that same principle
depending on the level of the client.
I find that this works really good,
'cause I get to take advantage of that increased
neurological activity throughout the workout.
Every rep, every set tends to be higher quality on average.
And so I prefer this style, and the other thing
is it just isn't as long.
I get more done in less time.
I don't have to do 10 sets, right?
So this one is eight, right, but I'm using relatively low.
So just the time period ends up being relatively low,
so the volume that I'm doing tends to be more productive.
So there's nothing wrong with doing German volume training,
especially in the beginner, but I think once you get
a little bit more advanced, taking advantage
of better execution, better neurological efficiency,
and trying to get the more quality out of every rep
will yield you much better results, okay?
Okay, so the last one that we're gonna talk about here
is that short lengthened superset.
So this is where we would do like an A1, A2 style,
and we are gonna pick the first exercise to be shortened,
the second exercise to be lengthened.
Basically, the big thing is, are there situations
where you could reverse this?
Yes, we will talk about that
in advanced mechanics, 'cause we gotta
get into muscle pennation and stuff like that.
But basically, you're pretty good
as long as you pick one of each, right?
If you flip up the order or whatever,
most of you guys are gonna find out
where you perform best by just trial and error.
But you need contrast in the resistance profile,
and that usually means also tempo as well, right?
'Cause like, the resistance profile
doesn't matter without tempo, right?
What this does, so, the motor patterns that are needed
for this exercise versus this are very different;
therefore, the fibers that get recruited are very different.
And by going from here to here, what you do is you
end up in that second exercise with a certain
group of tissue that is kinda pre-fatigued.
But it's not the tissue that's directly needed.
It's like, the supportive tissue, right,
for when you get fatigued, or in the later reps of the set.
So, what this does, then, by having less supportive tissue
available from an energy perspective, is it means
these guys are gonna have to do a little bit
more work in that exercise than normal,
especially as the sets go on.
And so what you'll find actually is with this,
you get more tension per fiber than you would
going five sets of this and then five sets of this
by going and doing them supersetted with each other.
Now, with this, when you're writing these protocols,
you rest after these.
So typically what we're looking at in this is like A1.
So let's say this is leg extension with a pause at the top,
you know, or whatever we need to make sure
that that's nice and overloaded in the short position there.
Okay, and we do that for, you know, 10 reps.
We rest 60.
We come over to hack squat, right?
Small pause in the bottom.
Make sure we're biasing that lengthened position.
We rest 60, and we repeat that.
For some things, like that's quads in a more
advanced person, I may rest 75, 90 seconds, right?
So, you know, and the sets can vary there as well.
So, we're looking at roughly eight to 10 reps
with 60 seconds between exercise,
all the way up to like, 90 seconds.
Obviously, you can manipulate that stuff to individualize
it to the client, but that's kind of the backbone
of the structure of this type of routine.
And what you get is you get sore, right?
You'll be surprised.
So, because what this does is it pre-fatigues,
what do we talk about in fatigue?
Well, we get more tension per fiber, right,
but that also leads to more what?
More mechanical damage, right?
So, this type of routine works really good,
but this is where that volume of tension starts to overlap
into some of that mechanical stress as well,
especially with these type of exercises with the lengthened.
I will tell you, I went to a private internship
with Charles Poliquin in Montreal one year, and we did
a similar method with this, but because of exercise
selection, we did lengthened, lengthened.
So I believe we had a pendulum squat
and then I think it was reverse pivot squat or something.
Like, basically, two lengthened exercises back to back.
But just slightly different mechanics,
like slightly different neurologically profile.
Like, it's screwed.
I was walking around like I pooped my pants
for the rest of it, right?
Like, unbelievable amount of mechanical damage
from spending, from supersetting that stuff,
especially if we bias more lengthened.
Most of the time, you're gonna get the most benefit,
if we wanna focus on mechanical, or mechanotransduction,
by doing shortened-lengthened.
When it gets to lengthened-lengthened,
we're gonna overlap into our next unit here,
which is mechanical damage.