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JAY VINCENT 5 | Volume is TIME UNDER MEANINGFUL LOAD not # of sets; reps
presents episode 823 | Jay Vincent
Elliott Hulse Strength Camp podcast

Choose a weight so you can
do 8 to 12 reps…
-at 5 seconds up; 5 seconds down
-about 1 to 2 minutes total
-time under meaningful load
so: slow 8-12 reps in 1 to 2 minutes
is equivalent to 5 to 6 sets normally
“We do 2 or 3 times the volume
in one set”

Question: what type energy best?
-if fat adapted [keto adapted] body can use ketones
-for newbies, may be tough
Ketones take a bit longer
-but, purpose of exercise is not
it is to stimulate muscle

First set
-I will talk you through it
Start so muscles slowly engage…
-5 seconds down
-ease up, squeeze chest
-change direction slowly
-keep muscle engaged
-avoid peak forces
-breathe continuously

When pushing as hard as can
you engage fast twitch motor units
-these are target for strength
“easy out; squeeze the chest…”
-when stuck, continue,
keep proper form

-pretty impossible, that last rep

Since beginner…
-will do a drop set
-eventually won’t need to
-but beginners need to help
body get level of inroad
needed for body to respond
-this is lighter,
will get 5 to 6 reps, then fail
“Think about what you are doing
to the muscle with the weight”
-negative for 5, 4, 3, 2, 1

“Like hitting a brick wall.
-nothing left
-I needed your help”
Beginners can use negatives
to get additional inroad
-engaged all muscle fiber
-fast twitch muscle fiber
-kind needed for
-sprinting, lifting a stone
or other heavy objects


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