In this episode of Quah, Sal, Adam & Justin answer questions about unilateral training, the effectiveness of two days per week full body training, tips for overcoming rotator cuff pain, and the science behind exercise and strength training improving brain function. They also discuss the importance of tempo variation for muscle development, indulging in chocolate and peanut butter cravings, their partnership with Brain FM, the potential implications of technological advancements, and the role of brain development and training in building muscle and strength.
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Quick takeaways
Changing the tempo of reps can lead to muscle growth and strength gains.
Slowing down the tempo of reps can enhance muscle recruitment and reduce the risk of injury.
Strength training not only builds muscles but also strengthens the brain and improves cognitive health.
Deep dives
Changing the tempo of your reps can lead to better muscle growth and strength gains.
One of the simplest and most effective ways to see progress in your fitness routine is by changing the tempo of your reps. Whether you perform fast tempo reps, slow tempo reps, or something in between, switching up the tempo can lead to muscle growth and strength gains. Many people stick to a familiar tempo and fail to challenge themselves by varying it, but changing the tempo, such as following a 4-2-2 protocol with a four-second negative, two-second pause at the bottom, and two-second positive, can yield excellent results. By altering the tempo, you can stimulate your muscles in new ways and see improvements in your physique and performance.
Making weights feel heavier by manipulating form and tempo can lead to more muscle recruitment.
Making weights feel heavier without actually adding weight to the bar can be a game-changer for building more muscle. By altering your form and tempo, such as slowing down the movement, pausing at the bottom, and focusing on a specific tempo ratio like 4-2-2, you can challenge your muscles in unique ways. This technique is particularly beneficial for those who are focused on muscle hypertrophy and changing their physique. While it may require reducing the weight, the strength gains and improvements in muscle recruitment more than make up for it. By focusing on form and tempo and making weights feel heavier, you can optimize your training and see better results.
Slowing down tempo to increase intensity can improve form and reduce the risk of injury.
Slowing down the tempo of your reps can be immensely valuable for developing proper form, enhancing muscle recruitment, and reducing the risk of injury. Many individuals compromise their form as they increase weight, prioritizing lifting more instead of focusing on technique. By emphasizing good mechanics and slowing down tempo, especially with a 4-2-2 protocol or other controlled tempos, you can build a solid foundation for muscle development. Slowing down your reps forces you to focus on proper technique, engage the right muscles, and minimize reliance on momentum. This approach is particularly important when training beginners or clients who prioritize body composition changes over pure strength gains.
Making lighter weights feel heavier by slowing down tempo and focusing on mind-muscle connection can be effective.
An effective technique for challenging your muscles and making lighter weights feel heavier is to slow down the tempo and emphasize mind-muscle connection. Instead of constantly adding weight to the bar, you can maximize muscle activation by slowing down reps, adding pauses, and focusing on the muscle contractions. By switching to a slower tempo, such as 4 seconds down, 2 seconds pause, and 2 seconds up, you can add an element of difficulty that stimulates your muscles in new ways. Although this may require reducing the weight, incorporating a slower tempo can lead to improved strength gains, muscle hypertrophy, and better overall body composition changes.
Strength training and brain development
Strength training not only builds muscles, but it also strengthens the brain. The brain controls movement and muscle contractions, so as the muscles become stronger, the brain develops and builds along with them. This is why the initial strength gains during exercise are primarily due to improvements in the central nervous system. Additionally, strength training is dynamic and requires coordination, balance, and stability, which further stimulate brain development. The brain also benefits from exercise by improving its ability to utilize energy sources, such as glucose, more effectively. This can help prevent brain dysfunction and even halt the progression of conditions like Alzheimer's. Overall, strength training is an excellent way to enhance brain function and overall cognitive health.
Two-day full-body training and its effectiveness
Two-day full-body training can still yield great results, especially for individuals who may feel burnt out or have limited time. In fact, many people have seen significant gains with just two well-programmed full-body workouts per week. These workouts should be designed with appropriate intensity and exercises that target all major muscle groups. Over time, the central nervous system and stabilizer muscles will adapt, allowing individuals to further optimize their training. However, if someone is feeling burnt out and prefers a lighter routine, incorporating a two-day full-body training program with additional low-intensity exercises, like those found in the MAPS 15 program, may be beneficial. The key is to find a training regimen that works best for the individual's goals, preferences, and current energy levels.
In this episode of Quah (Q & A), Sal, Adam & Justin answer four Pump Head questions drawn from last Sunday’s Quah post on the @mindpumpmedia Instagram
Mind Pump Fit Tip: Want to get your gains moving forward? Change the tempo of your reps! (1:51)
Is there an adaptation process that happens with your diet? (14:17)
Justin’s love of peanut butter. (20:34)
Mind Pump’s viral peanut butter moment. (23:34)
Daily mobility hacks. (24:30)
Busy saving lives. (27:43)
New sponsor alert! A Mind Pump favorite, Brain.fm! (30:40)
Come see Mind Pump at Pros Gym in Columbus, OH! (35:21)
Human psychology and the endless potential of technology. (38:27)
Joovv x San Francisco 49ers. (49:51)
Shout out to the Mind Pump x Pre-Script L1 Live Event! (53:00)
#Quah question #1 - Other than serious athletes, shouldn’t 95% of training be unilateral, so we can fix muscle imbalances and then avoid them in the future? (55:13)
#Quah question #2 - Are two days of full body training enough to still see results if you feel burnt out? (58:33)
#Quah question #3 - What do you recommend for rotator cuff pain? Mobility? Rest? Strengthening other areas to support? (1:00:34)
#Quah question #4 - How do exercise and strength training improve brain function? I have a client recovering from meningitis and gets exhausted from focusing on movements and balance. I know it’s good for brain health, but I am not sure about the science behind it. (1:04:12)
Related Links/Products Mentioned
Visit Brain.fm for an exclusive offer for Mind Pump listeners. ** Get 30 days of free access to science-backed music. **
Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. **
