hey guys my name is Steven Lowe and I'm the author of overcoming gravity this book here which we'll be going through fundamental knowledge base part one and chapter one is what we'll be going through and we're going to cover Progressive overload leverage common Training Concepts and the repetition continuum so let's get started so Franklin Henry was the one who invented or slashed discovered the said principle and what the said principle is is specific adaptation to impose demand or implied demand and it was invented for motor learning but we can understand it in terms of resistance
training in that whatever forces you apply on the body it's going to adapt to so for resistance training barbells or body weight in particular when you work the muscles all of the other surrounding tissues also adapt as well so for example with our muscles here and here if you're doing a bicep curl not just the bicep is getting stronger all the tendons connected to the bicep as well as the joints like the elbow and the shoulder all the ligaments and cartilage and blood vessels they're all getting stronger because there is a imposed demand of resistance
on those specific tissue muscle tissues so the way in which we get a body to continuously and progressively get stronger and bigger and adapt is the concept of progressive overload which Thomas deworm physical one of the first physical therapists who is working with patients during World War II he came up with that concept and basically Progressive overload is increasing the forces on the muscles or otherwise injured tissues over time allowing them to adapt so for example if you're bicep curling 10 pounds just sticking out that weight will make your biceps bigger and stronger over time
you're naturally going to have to increase the weight from you know 10 pounds to 15 pounds to 20 pounds Etc over time for body weight exercises that is mainly making the exercises more difficult over time for example with barbells and body weight usually or barbells and dumbbells you usually want to add weight to make the exercises harder however with body weight exercises usually you will aim at changing the shape of the exercise or progressively adding weight to it like through a weighted vest you can also make the next progression easier such as using bands or
a pulley system and or some other ways are to use longer ranges of length of the muscle or shorter ranges and I'll get to that on the next slide so Leverage is the concept that basically a seesaw is one example of Leverage and so when you put weight on one side of the Seesaw it causes the other side to go up and then if the other person pushes up with their legs usually that decreases the weight on this side which allows the other side to go down that is one example of Leverage with our bodies
the planche As Seen Below in the tuck plant straddle planche and full planche images are another example of Leverage and that is the forces applied to the shoulder for the planche in particular so with the tuck the center of mass of the body is pretty close to the ribs or in between the belly button and the ribs with the straddle it's more towards the belly button and then with the full planche is the center of mass is more towards the hips and so since the muscles of the shoulder are the primary Movers you can see
that as a center of Mass gets further and further away from the fulcrum of the shoulder it requires more and more force to be put on the muscles of the shoulder to get stronger to do the specific movements and so basic physics is the torque at the shoulder is the force so gravity pulling on your center of mass is your force times the distance so as the distance increases the torque will increase as well and so that is the reason why changing the body shape is able to create more and more forces at the shoulder
joints or whatever muscles you're working at in order for you to get stronger so it's also the case that working muscles at the end ranges is another way to get stronger and an example of this is such as your like l-sit and then versus your v-sit versus your Mana so with the l-sit of abs and hip flexors are basically in a shortened range of motion but as you go to a v-sit where you're more compressed and your knees are closer to your face obviously that requires more force from the ABS similarly with exercises like the
Iron Cross where your arms are straight up to the side that puts the muscles of your pecs and your lats on more length which makes the exercise harder one example of this that is easy to understand is bicep curls naturally with a bicep curl your muscle is strongest at the middle of its range of motion so about 90 degrees however with a fully strained arm the muscle bicep muscle is on length versus a very compressed arm up like this it's at a very short length and so usually the muscle ranges at the longest and the
shortest tend to have the least contractile overlap between the the myosin and actin proteins which means that it's going to be harder at those specific ranges and so we can manipulate the exercises to have the muscles at longer or shorter ranges in order to make an exercise more difficult so I can't assume that all of you listening to the series are very knowledgeable on exercise and so that's why I want to briefly go over the common Training Concepts so the first one is repetitions so 10 push-ups is basically 10 repetitions of a push-up sets are
usually comprised of repetitions and then you rest and then you do another set so if you did did 10 push-ups that's one set then you rested say three minutes and then you went to 10 push-ups again that's a second set the rest is the period between the sets that allow you to recover and so for strength and hypertrophy usually it's about three plus minutes that you want to rest between sets so as not to allow your nervous system to recover and also allow your muscles to recover to a point that's not getting limited by the
energy in your muscles and that you'll get full quality of your sets the tempo of an exercise is basically the different time periods in which you do the exercise so for example with a push-up the first number is one the second zero number is a zero the third number is an X in this case and the fourth number is a zero and with the push-up this would be a one second eccentric so starting from the top of the push-up and going down to the bottom of it and then zero second pause at the bottom and
the X for Tempo means you're gonna push up as quickly as possible in as in an accelerating concentric motion or muscle shortening which is what concentric is and then zero second rest at the top so that's standard Tempo one zero X zero four different numbers for the speed in which the repetition varies pausing at the top pausing at the bottom and then the muscle lengthening and muscle shortening aspects of the exercise for pull-ups and pulling exercises it's in Reverse so usually you start at the bottom in a hang with your pull-ups and you first do
the concentric phase which is the X so you pull up with X rest 0 seconds at the top then slowly lower for The Eccentric and then rest zero seconds at the bottom so it'll go zero x 0 1 0 4 pull-ups and basically it goes with the same for push-ups with starting with the eccentric but with pull-ups it's a little bit opposite but the tempo is still written standardly with the eccentric component first so the intensity and load is how difficult an exercise is and it's usually expressed as a one rep max for example with
barbell exercises if you could bench press 100 pounds that is your one rep maximum so if you're working at 80 pounds that is 80 of your one right Max and for body weight exercise in particular we don't necessarily go by the load but we do understand it in terms of percentage of one rep max generally corresponds to a certain amount of reps so there's tables out there where approximately 90 of your one rep max is about three to four reps 85 percent is about six to eight reps or so basically it varies a little bit
but generally when you specify a certain percentage of your one rep max there is a certain amount of reps that usually corresponds to that particular percentage so volume is generally the amount of total sets done and this generally corresponds to how many sets you're doing on the muscle groups so for example for pulling exercises such as pull-ups and rows both pulling exercises of pull-ups and rows use the biceps the chest the lats as primary movers and so the volume done on a particular set muscle groups like The pulling muscles is usually corresponds to all of
the pulling exercises you've done so the intensity to load intensity and load is sometimes a bit confused with volume and how that relates to work capacity I'll discuss that on the next slide generally frequency is how many workouts you do per week so the common schedule for beginners is three times a week full body workouts and so the frequency is three times a week with the various exercises so an attribute is basically a particular quality that is being trained some of the common ones that we're going to be working with are obviously strength and hypertrophy
some people are working for endurance or cardiovascular fitness or power or other attributes like those flexibility and so on and all these different traits can be trained certain amounts some more often than others and we'll get to that further failure is basically the point at which you cannot form a another repetition and Technical failure is when you cannot form another repetition in good form so generally with strength training and hypertrophy training you want to be training about within about three to four reps in reserve so that's rir to about close to failure depending on the
aggressive overload method that you're using and how close you are to the end of your cycle so work capacity is sometimes confused with intensity and volume and basically work capacity is your ability to perform exercises in a particular workout and it will increase over time and so work capacity is generally explained in terms of the volume of sets times the intensity of exercises so as a beginner usually your work capacity and optimal volume range is about four to six sets per muscle group but as you get to train beginner and intermediate that generally goes up
from about the four to six range to about six to eight and then from about six to ten total sets that is optimal to progress with your exercises over time Deloads are basically a planned period in order to reduce or remove exercises either in frequency volume or intensity from a routine in order to recover better and get rid of any excess fatigue and allow the thickness that you've gained from working out to express itself and so this leads to a super compensation effect which shows your Fitness you basically get stronger as the fatigue goes down
and finally the last common training concept is a plateau and basically that's when a specific workout routine has stopped providing measurable improvements this can happen for a lot of specific reasons like I've stated before fatigue can be an issue outside factors such as poor sleep poor nutrition excessive stress can be issues it can also be the case that you're just doing too much in a routine as well so there's a lot of different factors that go into plateaus and we'll analyze that as we get further into the series
