-: When we talk about supersetting, so now,
we're saying, thinking same body part
but different exercise.
And, if we do that and we say we do that and we
do it with minimal rest.
So it's not like I'm gonna do a bicep exercise A,
rest, and then bicep exercise A2.
It's I'm gonna do bicep exercise A,
and then immediately got to A2.
The only rest I get is the time it takes me
to get over there, right?
So maybe that's 10 seconds, maybe it's 15 seconds, whatever.
But same body part, minimal rest.
For the most part, if we're doing a set like that,
it's gonna be fairly similar to doing higher reps
in terms of one, time under tension.
It's obviously going to be that, right?
It's gonna be, if I do 10 and 10, and the tempos are equal
it's the same as doing 20 in terms of time under tension.
So, it's just like doing more sets in a way
or longer sets.
So it's like the same as doing more reps.
It can increase the average intensity though.
So, if I pick two exercises and their resistance profile
is different enough where all the sudden now,
my nervous system like goes into this second exercise,
gets to recruit some fresher fibers,
gets to recruit, use some fresher motor units,
my average intensity for those 20 reps may be higher
if it's 10 and 10, of two exercises that have
different resistance profiles than if I were to do
the same exercise consistently the whole way through,
because my intensity would drop
as my nervous system fatigued, as those particular fibers
and those particular motor units started to fatigue.
So, there is a benefit of increased intensity supersetting,
but it requires you to pick the appropriate exercises
with the appropriate variables.
And remember, tempo affects the resistance profile,
momentum, all of those things can be used
to amplify that effect.
It can increase the degree of metabolic fatigue,
and it kind of relates back to this one.
'Cause if I can work harder for longer,
well obviously I can burn through more fuel.
The other thing I can do is with metabolic conditions,
I can look at specific fibers, so I could say, okay,
if I'm gonna pick two exercises, I could pick two exercises
that are like totally opposite in resistance profile,
or where there are.
And so there, I'm getting
very different neurological profile.
Being able to get more intensity per exercise that way.
But, from a metabolic perspective, I could choose that.
It will be more overall metabolic work,
or I could choose to load the same thing twice.
Or I could choose to just do something where it's like
somewhat close to overlapping but not perfectly overlapping,
and what that will do is it will metabolically tax
a smaller group of fibers more,
but not the whole muscle more.
So the overall intensity will go down.
The overall metabolic energy used will be less than,
in this case, where they were opposites.
But for the particular fibers that are begin loaded
or overlapped there, those ones would have
a stronger metabolic stimulus.
In that case, what that's going to do though,
is because it's going to tax those tissues
to a greater degree, it could decrease.
It would decrease the amount of volume of work
that you could do for that particular workout.
Or by extension also decrease the frequency at which
you could use that method.
Like maybe it takes you an extra day to recover
'cause you metabolically tax those tissues.
You create a little bit more oxydated stress in that.
So we can be either diversifying the tissue
that we're using, so we're picking two
opposite resistance profiles
so we're recruiting different tissue
and the two exercises within the same muscle,
'cause we're differentiating the fibers.
And then we're gonna get different neurological adaptations.
Obviously if I'm choosing to repeatedly overload
the same tissue with the same exercise,
two similar exercises, or two opposite exercises,
those are all gonna have different neurological responses.
Again, we're gonna get way more deep into that
in course two, but one simple way to think about it is
when I do two exercises and they're different,
and when I normally get tired,
so I have a certain amount of fibers that are really good
at this particular movement,
as those get tired, my brain's trying to figure out
what else it can use.
When I switch over to a different exercise,
when those new fibers are getting tired,
and it's trying to figure out what else it should use,
those other tissues are still kind of fatigued,
so it's like I have different things that I have access to.
My nervous system's gonna adapt a little bit differently,
and so what's gonna happen is those tissues
that are already fatigued, my body is gonna
send basically a stronger signal.
Like, "Hey, why aren't you helping?
"You should be helping now."
And what that does is it brings more of the
fast twitch fibers into the equation,
because we send a stronger signal.
So just like if intensity was higher
we would send a stronger signal.
When fatigue gets there, we can also start recruiting
fast twitch, simply because we're looking
for whatever help we can get.
So we're even going to use the expensive tissue
at that particular point.
This is gonna be a huge concept for you guys
for this course and for the next two courses,
and just your programming and your conceptualizing of what
matters in a workout in stimulus.
And that is the difference between time under tension
and what I'm calling TUST,
which is time under significant tension.
So, if we look at reps times tempo, right?
So, alright this is how long every rep is
times the total number of reps, we get time under tension
and tension should be used loosely there.
Because just because a rep accounts for speed there,
we know from a resistance profile perspective
that there are certain parts of the range
where there's lots of tension, and there are certain
parts of the range where there's not much tension
in certain exercises.
So, that whole time under tension thing
is not equal from exercise to exercise.
If we were to look at actually just calculating
the amount of time that you were doing reps,
that's fine, that's sufficient.
That tells you how long is your workout going to be?
So if I take that and I add in the time of rest,
I know how long your actual workout should take,
as long as it doesn't take you too long
to set up equipment or whatever.
If you're able to follow those variables,
if I say your workout's 40 minutes, it's 40 minutes.
That's valuable from an operations standpoint.
But it doesn't really tell you what you think it does
in terms of the stimulus of that workout
or what the outcome of that workout is gonna be.
What you need is the significant tension,
'cause really, we only care about counting
the tension that matters.
So the tension that doesn't matter
is not contributing to a stimulus.
It's probably not a good factor for calculating volume.
It's really, it's really it's just time.
That's all it is.
It's like, okay, a workout is 60 minutes.
What does that mean?
Can you tell me what adaptations happen
if a workout is 60 minutes?
Can you tell me whether it's strength or metabolic?
Can you tell me, is it hypertrophy or what type
of hypertrophy it is?
No, it's just 60 minutes.
So we don't care about the time.
We care about the amount of stimulus we're getting
and the volume of that, like the quality and quantity.
But we only care about the quantity of the quality,
if that makes sense, right?
So it's only the significant tension that matters.
Not any tension, like do you count your warm-up sets?
Do they count the same as your working sets?
No, it's gotta be a significant amount of tension.
So when we're looking at reps, right,
we need to look at the quality of those reps.
Is this rep hard throughout the entire range of motion?
Is it high intensity?
Is it low intensity?
Because if it's low --
if they're lower intensity reps, guess what?
The reps towards the end of the set
are having a different effect than the reps
at the beginning of the set, 'cause it takes me
maybe 10 or 12 reps for those reps to actually
start being in a place where I'm
getting a stimulus from them.
So, we have to quantify that tension.
How much is it and how long is it
at the amount that matters?
How long is it requiring enough energy
or enough neurological output
that it actually matters?
So that's what we need to look at.
If it's time under significant tension,
we have to quantify those, and that's gonna be
a calculation of the intensity, the tempo that we're using,
the resistance profile, our intent, et cetera.
All of our training variables help us quantify
how valuable that rep is, how stressful it is
on a particular energy system and neurological system
or whatever it may be, that will, we will dig in to
all of those details in terms of how they affect
an individual biochemical stimulus in course two.
Because we gotta go into like cellular physiology
and stuff as well.
Lastly on here, we have how much
and what kind of work per rep.
And so that's where we're looking at
the individual stimuluses.