-: Hi finally, we're on everybody's favorite that Brahms,
so sore programs, the mechanical damage programs,
so we're looking at mechanical damage with. Okay,
what specifically that we do in training increases
mechanical damage. Well, obviously increased load intensity
stuff more loaded. There is, well if I'm training with that
easily transfers over to a more mechanical damage, more
volume as well. Okay, eccentric emphasis. So if you look at
like, all right, well these two overlap with the previous
unit which was mechanical transduction, right? But we're
going to get into like, okay, both of those do both. It's
kind of be the volume and degree of which we focus on these
things that's gonna affect that work under fatigue.
Again, a variable that overlaps with mechanotransduction.
You can see how this stuff can overlap quite a bit.
The one that's more specific to this that isn't
necessarily specific for mechanotransduction is
overloading that lengthened position.
If you remember the story I just mentioned in the last
unit about my internship with Charles and Montreal where
we did lengthen, lengthen, brutal mechanical damage
because we spent way more time in the linkedIn position.
So if we look at the muscle tissue, when we're shortening
from squeezing my bicep and I've got it all the
way short, okay, I don't have the ability to produce
as much tension here because there's all that stuff
needs to be contracting to get fully shortened, but
when the muscles fully lengthened, whether that tissue
is really creating tension or not their stress on it
because it's being stretched right in this position, right?
If I don't have the ability to hold it there and that
weight pulls me, they're like, it doesn't mean that
the tissue may be going through any center portion,
but it's not like being fully loaded if it's
relaxed per se. Right. Which fits me. If it's metabolically
fatigued, if it's neurological fatigue, whatever,
and they lose the ability to hold that there.
That's very different than if I'm down here and I'm
fatigued. Like where there's an active stress as a
constant pull on that. We'll see way more mechanical
trauma in those lengthened positions.
So lots of overlap
with mechanical transduction, which means
for doing Kenitra's direction, we're probably always
going to get a little mechanical damage unless we focus
all the way away from eccentric
and away from a lengthened position stuff. Okay.
we do it. So like if you, if you focused on just a
higher reps, Nadie centric overloading and not
overloading like position that would be the furthest
away from mechanical damage, but still if he had
enough volume and enough intensity, you would be
getting some Mechano transduction signal, right?
So our goal, if we're focusing on mechanical damage,
even though it's going to overlap significantly with
one or two, we need to pick where do we want.
Okay. So it's good overlap significantly with either
mechanotransduction or oxidative. And we're going to talk
about the oxidative when we get into the next unit,
which is oxidative. And I want to say that technically
the best way to say is oxidative overlaps mechanical
damage, not the other way around. And you're going to
see that it's because we do oxidative stuff.
More mechanical damage occurs. You can program to
maximize tensions, stimulus while minimizing mechanical
damage with the example that I just gave of like
avoiding you centric, avoiding lengthened, and we can
program mechanical damage and also limit oxidative stress
by limiting how long the sets are and not necessarily
using fatigue, but more so using like eccentric loading
and lengthened position loading to do the mechanical
damage rather than using fatigued to put us in a state
of mechanical damage. So we're gonna go through
three examples here. This one's a fairly simple,
system because we're not going to repeat
all the stuff we said mechanotransduction. So we're going
to use one system where we overload eccentric
and the example I'll give you guys wait, releasers,
we've talked about different ways to implement something
like that, but basically having more load on the east
when the concept, we're going to talk about
just designing programs that overload lengthened position
supposition of a lot more volume of work there and then
using of course, the fatigue aspect of it, right?
So again, we're kind of going from one side of the
spectrum to another. So let's look at that eccentric
emphasis and kind of look at. All right, this is somewhat
in a scale of lowest, highest intensity of eccentric
overload, if you will. Right? So the easiest way to
just emphasize you eccentric is just slow the tempo down
so that we're spending a little bit more time on the
east central. Okay. The next thing that we could do is
we can do slow eccentrics at failure. So this often is
like where you take somebody and they get to the end and
it could be something where the very last rep, they do a
really slowly centric. This works well and exercises that
end in the lengthened position. So for instance, if I was
doing a row and I'm going through and I get to absolute
failure, can't move it, and then my goal is lowered out,
do a very, very slow eccentric once I'm fatigued. Right?
Okay. Well that's a good way of adding a lot more
mechanical damage to make myself do that very slowly
centric in a fatigued state. Okay, so that's going to be,
that's going to possibly be way more damaging than just
having a slow tempo through the whole set. Right?
Or do you concur to you go, you have like a control
these centric on all of the other reps, but then the
last one it's extra extra slow, so maybe it's a
4.0.1.0 tempo here and then here it's a
10 or 12 seconds eccentric on that last Rep. Okay.
Then we get into what we're actually overloading and
not just time but with actual resistance. So we get to
have manual resistance where you have somebody
actually pulling on the eccentric. So if I was
doing the role, I have somebody actually pulling me
out and I'm resisting them and then they let go and
I do the concentric. So you can do that, right?
You could do the opposite of that. Let's just concentric
assistance. What I would say from a safety mechanism,
concentric assistance is probably safer.
So what you do is you pick a load this just a little
bit more or that then you could do for that particular
rep range. So maybe I pick a six rep weight that
I'm going to do for eight reps and what I do is
I have my partner just assist me on the cancer center
and then I control the center. Can I do that? Right.
Because he's assisting me, I'm able to get to eight
with the six, but basically I did more load on the
eccentric than I could have done if I also had to do
the concentric right. With that, like I'm getting
assistance and then the eccentric, I'm in control,
of that and it's a consistent load.
When you have manual resistance, you're dependent
on the competency of your trainer lifting partner,
whatever, to be able to provide the appropriate amount
of resistance and the consistency and the fluidity
of that. So that is nice and safe. Right? And for
them to back off of that before they wrap your arms
out of socket or or whatever, once you get to that
lengthened position. Whereas with this,
I'm in control of where that full stretch is going
to be. Obviously, if my goal is mechanical damage,
I want to get to that length in position under tension.
It's probably safer for me to take it there than it is
for this. Now this is amazing. You just got to have
somebody that really knows what they're doing.
Okay, so just keep that in a context. I'm not saying
manual resistance is not as good as concentric assistance.
They're both. I mean, you're accomplishing the same
thing. It's. With this, the benefit or
the pro would be is that the the person giving it can
give as much as I could possibly use. We're here.
It's like I picked up weight and maybe on the first
set it's not so bad. Right? It's not really that
mechanically damaging. It takes me to the later ones
were set. One my trainer could be hit. They could be
given me more on the eccentric, the first rep and
like almost kind of drop as the set goes on to what's
appropriate for me. So just adjusting the resistance
to exactly what I need at every inch of every rep of
the set. So in terms of outcome, this could be way
superior in terms of the potential I could get from it,
but this is much safer and I'm in more control of myself
in that case, right? While releasers are another way of
doing that. So these are mainly used for barbell
exercises. What they are, if you've never seen them,
it's a basically it's a hook that kind of sits on the
barbell. So if this is the barbell, it's a hook that has
weights hanging it. So there's, when you get to a certain
point, the hook falls off the barbell and then you do
the concentric, whether that's an a bench press or squat.
So again, this is another one where then I'm going to
complete control of that, right? So because the weight's
going to be consistent, there's not going to be
jumping on, falling off in the middle of my set.
So I'm in control of that. And then the concentric
is again controlled and loaded there. Right?
Those the problem with these, is it good for one
rep or you can have like if you're doing squats and
you got two partners, they could reset the hooks and
then you could do a second rep but it requires time and
then there's a little bit of balance stuff and things
like that. But ultimately it's a very valuable tool
and you just kinda deal with the fact that
it's not extremely convenient until we
have a gravity adjusting machine where we can turn
gravity up on the eccentric and then down on the
concentrate, it's really good tool. It's just better
for lower reps. right? You wouldn't want to do a set
of 10 like that. It'd be ridiculous. And everybody would
hate you in the gym because they are kind of noisy to
depending on where you trained. That maybe allowed me not
be allowed or whatnot. Right. So obviously if you're going
to do multiple reps, you need somebody resetting the bar,
you're not going to rack it, reset it yourself, unrack
and like there's just way too much time in between. Right?
So one of the things that I will do sometimes with using
the weight releasers is if I want to do safe more
repetitions in this kind of is fits a little bit more
mechanotransduction or closer to the mechanic instruction,
but just in the mechanical damage is what I'll do is
I'll do the weight releases on there and I'll do a really
slow, maybe like 10 seconds eccentric on the first Rep.
The weight will drop off and then maybe I'll do four
or five, whatever repetition scheme that
I wanted to pick up. But I had one very loaded
eccentric to start and then I did that. Okay.
The other thing you could do is you could do
the inverse, which is where you do some reps and then
you finish with a very heavy eccentric. The problem
is that doesn't work very well because a lot of times
if you did it right, you won't be able to come back up.
Right, so maybe you do that. If you have somebody
that's going to pull the bar off of your chest,
on a bench press or something like that, it's not
the best idea for something like a squat. All right,
let's look at overloading that lengthened position.
Main tool we have for that as the tempo, right?
So we pick and we'd go into that length
position. We spend two to four seconds there,
so 3210 to 3410 type tempo
Or sitting under tension in that
length of position. The key there is under tension, right?
So it's not a pause. It's in a like an active controlled
stretch, right? The resistance profile, if it's also
heaviest there, these to amplify each other like it's
exponentially more. If the resistance is hard there
and you spend time there, so things take like a hack
squat or a bench press which are to do exercises that
are heaviest at the bottom and we do that for them.
Well then you're going to get a ton of tension because
the resistance profile is greatest there and the time
is there, right? So you're going to get a lot of
mechanical trauma there, but if you take an exercise
that like a lateral raise for instance,
with dumbbells and he'd go like this and you sit here
at the bottom with just like a little bit of tension.
Well, even if you spend four seconds there, the load
is not very significant here versus here, so it's not
going to quite have the same effect. So if you really
want to do this, you want to have these two combined,
the tempo and the resistance profile, both overload
that lengthened position. Okay? Another tool that we
can use as parcels there, right? And that works really,
really well. As a variation from just pauses,
what I will do is I will progress people from pauses two
partials because now with the parcels not only meant
having more time in that lengthened position, I'm having
more time like repeating that eccentric portion on the
bottom of a squat or hack squat or but bottom of press.
So I'm doubling up on these centric in the length and
as well as just time in that, right? If you really evil,
you do partials with pauses, right? Works. Okay.
For mechanical damage, right? Don't expect to train
again like three days later. That same body part,
not going to happen. Next thing we can do is we can
do posts exhaust with lengthened overload. So we do an
exercise, so we do like an exercise. It's fairly
balanced and then we pick an exercise that dennis just
very biased towards that lengthened and we just
completely fatigue at that position. So we take
the muscle deep into fatigue in that area where
it's got mechanical damage to are taking advantage
of the fact that well it's lengthened and there's
more trauma under fatigue and
we overlapped those two to extend this set.
Right. So a good example for that would be.
So say like I've, I did like a machine press that
kind of gave me like a more balanced resistance
profile and then I jumped into a fly with
pauses at the bottom, like a dumbbell fly pauses
at the bottom, really focusing on that stretch and
I just took that as an absolute failure.
Okay. The last one for our mechanical damage is using
fatigue and usually that's going to involve some
sort of super set drop set type of thing. So
you will see things like using the heavy light method,
where are we going to fatigue the muscle with a heavier
rep range, but then we're going to extend it out, extend
that set with a moderate tempo or I'm sorry, a moderate
rep range for the next exercise. If we're really trying
to get this from mechanical damage, we would use that
method that post exhausted. This would be lengthened bias,
right? Definitely one of these would be lengthened bias,
possibly both, right? but if we, you could
use, you could go linkedIn here and like balanced here if
you wanted to and just make sure that the tempo
and resistance profile are there, which works good
to like, sometimes if I'm doing like say
like a hack squat, like press or something like that,
even on the hack squat tactically is more likely
than the leg press. If I could do hack
squat and press, I'm going to get more output out
of that than doing leg press hack squat, right,
So you just sometimes you have to look at from a
performance perspective and how much tension and
load and going to be able to move, which one of
these is actually to yield better results, so
I would do the hack squat pause at the bottom,
and the length and in the late press for quads is
technically more mid range, but I'm still able
to get a lot of tension there. Heavy drop sets,
another good at another good example. They have
to be heavy. If we're really focusing on mechanical
damage, right when I get into higher rep drop sets,
they're going to carry over into our next stimulus,
which is the oxidative method. Okay. Try sets in the
lower style rep range, right?
So we're fatigued but fatigue with high amounts
of tension, higher intensity, so that could be
a for triceps. With the extreme being the
8,8,15. This is going to kind of be that marker
for most people. Again, individual trainability
needs to be accounted for. For some people,
this may not be oxidated for other people may
be very oxidative and of course everything in
between. They're a good fit. So we're looking
at right, we need a significant amounts of tension.
So for somebody mechanical damage wise, a beginner
that's fairly metabolically conditioned, this would
be ideal for more advanced training, especially one
that's not terribly mechanic or metabolically
conditioned that for maybe a more ideal
style program and then the post exhaustive
method that we talked about on the previous slide
kind of fits in this category as well.