Thank you for bringing up the subject of minimizing talk during exercise instruction. I think many instructors believe they need to constantly be saying something to the client, not realizing they are unnecessarily distracting them.
Just wanted to say that you, along with Drew Baye and Jay Vincent have re-enforced theories that I've had about training for many years, but was told were incorrect. Thank you providing the impetus to help me start not only training correctly after years of hit and miss guess work, but a revolution in the way training is viewed within my profession! 🙏
What an excellent video. Personal trainers really need this type of information. I think many of them believe they need to be talking constantly so that they appear to be a useful addition.
When I started instructing the workout about 6 or 7 years ago it blew my mind that it could be the most intense and yet the safest way I've ever worked my body. It makes sense that most of us older people are attracted to being safer now that I've messed my body up doing dumb shit like waving huge ropes around. Youngsters have to "look cool", it's the appeal of being able to do a jump spinning crescent kick, something like that I think.
I must be a really boring person! I think multiset dropping and throwing weights is boring to watch, but not high intensity training! Thanks Dr Doug binge watching your videos now!
Very helpful--learning to say the least amount needed for them to execute 100%. What I noticed, too, is that when I learned it was better to pipe down, the burning and pain didn't bother me as much. I could also notice subtle things happening, like when I was overtrained and needed an extra week off. I'm glad you run a tight ship and try to educate people properly at your facility. When I got to the area I am in, probably half the clients I saw training at HIT facilities were talking throughout their entire workouts, too... it was a lot more than the trainers having to reel in their talking. When I was younger, I would wonder why some athletes were quite quiet and subdued when they trained. I wondered why they weren't grimacing. But over a decade later, now it makes sense.... just took me a while.
Counterpoint: Read Alex Hutchinson's "Endurance". In a study published in this month’s issue of NeuroReport, [Richard Stevens of Keele University and his colleagues] asked participants to submerge their nondominant hand in ice-cold water for as long as possible (or for a maximum of 10 minutes) while either repeating a swear word or a neutral word (one that describes a table). The volume and pace used for swear words and neutral words were kept similar. Then, the researchers compared those who swore and those who didn’t to determine the effect on the length of time that participants were able to keep their hands submerged. Subjects who swore managed an average of 40 seconds, or about a third longer than those who didn’t-evidence that a few well-placed word bombs of your choosing actually has a protective effect. Screaming, swearing can have very positive effects on withstanding pain...something I routinely use on long steep climbs on the bike.
Love it Doug. Like you say, internal effort is the goal, but even with the best coaching, there are lots of instances of short and long term clients working with us and our colleagues who exhibit too much external effort. Whilst the goal should be always to help the client hone their training and internalise all their effort, I think that's ok so long as the external effort does not result in an injury. We all know that the individual still reaps a ton of reward even if they don't have laser like internal effort and reach failure. I love what you said about trainer cues. I do think however, there is a place for "motivation" and "encouragement" at the end of the set. It should still be succinct and meaningful. For example, I loved listening to Vee on your old school BBS videos say "Come on baby!". If a client is at the end of their workout, I will remind them 2 or 3 reps shy of failure that this is it, so milk everything out of it.
Good points. Letter of the law vs Spirit of the law applies here. When dealing with clients, you have to do what you have to do, but I do believe both client and instructor need to be striving towards the ideal. If you simply accept these behaviors as a given, then the situation degrades over time. Verbal encouragement is fine and will escalate near the end of the set, but an economy of words is key both for instructor longevity and client response. In your example remember that Vee used 3 words. On the flip side, I do get irritated with the excessive focus on "safety" in instruction. If a client is truly feeble I understand the extreme entry/exit instructions. But I've watched dear friends become super obsessive about their workout form as it pertains to safety who then turn around and try to lift and move a machine inside their studio without professional help. I've watched Ken Hutchins (the Grand Master of safety) maneuver my fully assembled Nautilus Pullover through a standard doorway in the pouring rain. Or an instructor who obsessed over safety yet rides their motorcycle to and from work. Proper safety needs to be put and a broader context.
Makes perfect sense. I used to listen to heavy metal and hard rock music while training. Now I listen to meditative music. It's such a different mindset and mind space to be in.
Thanks Doug. I met you in 2015 when I drove down and stopped by your gym to get a session in while I was on a business trip to Charlotte. I did slack off somewhat during Covid but have recently come full-circle with HIT using Body by Science principles and mostly One and Done per John Little’s “Time Saver Workout”. At 63, it takes me six days to recover but I am starting to feel and see the benefits. Again! I can’t thank you and John enough.
Could you provide any research citations supporting the notion that "anything that's externalized outside of the system is not being directed towards loading the musculature and creating the fatigue?" In a 2022 study by Takarada et al., titled "Shouting strengthens maximal voluntary force and is associated with augmented pupillary dilation," it was demonstrated that producing a shout increased handgrip maximal voluntary force by enhancing motor cortical excitability.
I yell at my wife all the time while we're at the gym because she tries to have a conversation with me while I'm executing a high intensity set as instructed by you & Mr. Baye. 😂 Men like you two & John Little are the true fitness pioneers of today. Not this cesspool of "influencers".
I have never mistaken watching a well performed set of High Intensity, slow motion, strength training as Hagler-Hearns. But I do find it very instructional. Worth the instruction.
Good to see you posting, Dr. McGuff! Great demonstration of simple cues, thank you! Don't be too modest - it's my aim to be half as steady, focused - stoic? as I've seen you be.
I'm getting better, not perfect, after 15 years of doing the big five in holding a neutral head position, no grimacing, and no grunting. However, .I do tend to let out a loud scream at the finish of the excruciationg set. I don't know if it is an expression of relief at having completed the darn thing or a way of drawing attention to a fat old man who wants to be taken for tarzan but whatever the motiviation it sure is a feel good way to finish an exercise LOL.. Seriously, as always you give food for thought in my effort to improve my workout. Thank you.
@user-sk9sp7pe4y there is nothing wrong with grimacing a little or letting out a little grunt that naturally occurs towards the end of a strenuous rep. It's all the forced, dramatic groaning that is unnecessary and potentially detrimental over time.
Dr. McGuff, great videos and thanks for posting them. But, I don't think I have seen you do an exercise that targets the lower thoracic / lumbar portions of the spine. Which exercise(and machine) are you using to work out that part of the body? Thanks.
Another point this made me think of is that exercise is already very stressful--your body is dumping adrenaline pretty hard. If you add yelling and hollering on top of that, that's making a stressful situation even more difficult to concentrate through. The adrenaline you have pumping already should be enough. If coaches want to motivate athletes, applying this, it probably would be before and after sessions--summarizing what needs to get done and what needs to happen next time, as well as reviewing progress, understanding the benefits, and so forth. Thanks, again!
Thank you for all the phenomenal information and videos!! You may have addressed this in a video I missed but how did you like the 6 way split, and are you still employing it? I love this style of training and I struggle to recover well from several body parts hit in one session.
I agree with the notion that people waste energy to a point, and personally I do not need someone there to encourage me to drive a set all the way home to failure. However, some people benefit from verbal motivation. The notion that motivation is "verbal Diarrhea" seems a little harsh. Tell that diarrhea to Leeroy Davis who trained with Dorian Yates all the way to six world championships/Olympia's all the while using "verbal diarrhea". How many world class achievements such as Olympia victory has non verbal diarrhea gotten Doug or his clients? Again I agree to a point but I offer some food for thought.
Please tell me you didn't take the "safe and effective." You helped me out so much in my quest for health. If you did, look into the FLCCC protocol and natural means to help your body repair as much as possible from the "safe and effective."
Hi dugg, I work a manual job and I'm 50 yo and not made many gains with traditional traing do you think this style would be better suited as I fully understand high volume just doesn't make sense with my kinda job. ( Have been doing full body workout 3 times a week)
I question I have is some what different. Has there ever been researches been done to grow muscle without lifting weights. It seems that we are stuck in this belief that you have to lift weights to grow muscle. I wonder if there is a nother way?
I understand what you're trying to say. But when it comes to making noises while working out I have to disagree. As long as these are actual physiological response triggered noises in my opinion nothing is lost. It is just a way for the body to express it's struggling.
Doug, have you ever done the “one weight workout” where you only progress weight based on rep range of initial exercise and then use the same weight for the rest of the exercises? Thoughts? Because it would seem rep-load scheme doesn’t really matter and this could really simplify dumbbell workouts, workout records and lead to superb rush factor. Thanks.
Just saw research that states more than 50 minutes of strength training a week your start getting diminished help returns more than 150 minutes all cause mortality goes up
I am using a Rhode external mic but there is still some echo in the studio. I am amazed at how quickly people have adjusted their expectations for sound quality. My videos are a bit unsophisticated because I have little to no time for production/editing etc. I work full time (overtime) in emergency medicine, so there is very little time to record content. So when I can get a chance after a workout, I set up the tripod and record my thoughts. Until I am able to cut back or quit emergency medicine, this is as good as its gonna get.
There are many others who quietly operate their private exercise studios without most ever knowing who they are. Doug and I just happen to be more well known because Doug is a published author and speaker and I have been writing and speaking about this online since the late 1990s.
I don’t understand how making faces from the pain of HiT isn’t productive when it is helping you get through the movement instead of just quitting on it. Arthur Jones said you aren’t working out hard if you aren’t red/purple in the face and making noises.
You're missing the point. The goal isn't to "get through the movement", it is to efficiently and safely inroad the target muscles as deeply as possible within a reasonable time. Arthur was incorrect.
I've watched Dorian Yates' Blood and Guts many times. He got pretty impressive results despite the grunting and groaning from exertion as well as the vocal encouragement from his training partner.
Dorian Yates' form in that DVD is absolutely horrible, and his training partner is an obnoxious distraction. Dorian could have achieved the same or better results without suffering any of the many injuries he did if he exercised the way Dr. McGuff recommends.
This discussion is not relevant at all when considering the very unusual genetics and massive PED use of Dorian in the Blood and Guts videos. The exception does NOT make the rule.
Also, the grunting and dramatic parts might've been to help boost sales and promotion... like Doug said, proper training is boring to watch... wouldn't make for a good DVD from Mr. Olympia. (Nothing against Dorian, though... I admire his accomplishments).
@@dr.dougmcguff282 Could you provide any research citations supporting the notion that "anything that's externalized outside of the system is not being directed towards loading the musculature and creating the fatigue?" In a 2022 study by Takarada et al., titled "Shouting strengthens maximal voluntary force and is associated with augmented pupillary dilation," it was demonstrated that producing a shout increased handgrip maximal voluntary force by enhancing motor cortical excitability.
Hallo Dr. Doug McGuff, i do squats and deadlifts. But it is impossible to do this exercises in your way, slowly with konstant normal breathing, because when you breath in and out when you squat or deadlift, you damage your spine, because your muscles in your core relax, when you breath in and out. so it is necessary to do the valsalva. Sorry, for my not perfect english. The other exercises i do your way, and it works perfect!
Drew Baye has video demonstration doing this very thing (there are squat videos elsewhere): ua-cam.com/video/hSggm7pwqeQ/v-deo.html&pp=ygUSZHJldyBiYXllIGRlYWRsaWZ0
No, it is not impossible to do these exercises this way (the correct way), and it is a myth that you must perform valsalva's maneuver during these exercises to avoid harming your spine.
@@DrewBaye Hallo , thanks for answering. But i made the experience by myself. Always when i done squats and deadlifts in this way, i had days pain in my spine, someday i could move because of the pain... the other exercises i do, work perfekt in "the correct way"
Thank you for bringing up the subject of minimizing talk during exercise instruction. I think many instructors believe they need to constantly be saying something to the client, not realizing they are unnecessarily distracting them.
True. Nothing but respect for you Sir. You are both leaders that the HIT community all look up to. Thanks for all the work you do, its an inspiration!
Just wanted to say that you, along with Drew Baye and Jay Vincent have re-enforced theories that I've had about training for many years, but was told were incorrect. Thank you providing the impetus to help me start not only training correctly after years of hit and miss guess work, but a revolution in the way training is viewed within my profession! 🙏
What an excellent video. Personal trainers really need this type of information. I think many of them believe they need to be talking constantly so that they appear to be a useful addition.
When I started instructing the workout about 6 or 7 years ago it blew my mind that it could be the most intense and yet the safest way I've ever worked my body. It makes sense that most of us older people are attracted to being safer now that I've messed my body up doing dumb shit like waving huge ropes around. Youngsters have to "look cool", it's the appeal of being able to do a jump spinning crescent kick, something like that I think.
I must be a really boring person! I think multiset dropping and throwing weights is boring to watch, but not high intensity training! Thanks Dr Doug binge watching your videos now!
Very helpful--learning to say the least amount needed for them to execute 100%. What I noticed, too, is that when I learned it was better to pipe down, the burning and pain didn't bother me as much. I could also notice subtle things happening, like when I was overtrained and needed an extra week off.
I'm glad you run a tight ship and try to educate people properly at your facility. When I got to the area I am in, probably half the clients I saw training at HIT facilities were talking throughout their entire workouts, too... it was a lot more than the trainers having to reel in their talking.
When I was younger, I would wonder why some athletes were quite quiet and subdued when they trained. I wondered why they weren't grimacing. But over a decade later, now it makes sense.... just took me a while.
Thank you Doc. Very sensible and applicable remark wether one is working out alone or with a trainer or trainee.
Great video! Nothing else needed to be said!
Counterpoint: Read Alex Hutchinson's "Endurance". In a study published in this month’s issue of NeuroReport, [Richard Stevens of Keele University and his colleagues] asked participants to submerge their nondominant hand in ice-cold water for as long as possible (or for a maximum of 10 minutes) while either repeating a swear word or a neutral word (one that describes a table). The volume and pace used for swear words and neutral words were kept similar. Then, the researchers compared those who swore and those who didn’t to determine the effect on the length of time that participants were able to keep their hands submerged. Subjects who swore managed an average of 40 seconds, or about a third longer than those who didn’t-evidence that a few well-placed word bombs of your choosing actually has a protective effect. Screaming, swearing can have very positive effects on withstanding pain...something I routinely use on long steep climbs on the bike.
Love it Doug. Like you say, internal effort is the goal, but even with the best coaching, there are lots of instances of short and long term clients working with us and our colleagues who exhibit too much external effort. Whilst the goal should be always to help the client hone their training and internalise all their effort, I think that's ok so long as the external effort does not result in an injury. We all know that the individual still reaps a ton of reward even if they don't have laser like internal effort and reach failure. I love what you said about trainer cues. I do think however, there is a place for "motivation" and "encouragement" at the end of the set. It should still be succinct and meaningful. For example, I loved listening to Vee on your old school BBS videos say "Come on baby!". If a client is at the end of their workout, I will remind them 2 or 3 reps shy of failure that this is it, so milk everything out of it.
Good points. Letter of the law vs Spirit of the law applies here. When dealing with clients, you have to do what you have to do, but I do believe both client and instructor need to be striving towards the ideal. If you simply accept these behaviors as a given, then the situation degrades over time. Verbal encouragement is fine and will escalate near the end of the set, but an economy of words is key both for instructor longevity and client response. In your example remember that Vee used 3 words.
On the flip side, I do get irritated with the excessive focus on "safety" in instruction. If a client is truly feeble I understand the extreme entry/exit instructions. But I've watched dear friends become super obsessive about their workout form as it pertains to safety who then turn around and try to lift and move a machine inside their studio without professional help. I've watched Ken Hutchins (the Grand Master of safety) maneuver my fully assembled Nautilus Pullover through a standard doorway in the pouring rain. Or an instructor who obsessed over safety yet rides their motorcycle to and from work. Proper safety needs to be put and a broader context.
Makes perfect sense. I used to listen to heavy metal and hard rock music while training. Now I listen to meditative music. It's such a different mindset and mind space to be in.
You might consider trying classical music; it can enhance your focus, attention, and all the positive aspects you require.
You have brought ZEN back into the workout. Great share. Thank you.
Proper exercise should be meditative. That’s been huge for me.
Thanks Doug. I met you in 2015 when I drove down and stopped by your gym to get a session in while I was on a business trip to Charlotte. I did slack off somewhat during Covid but have recently come full-circle with HIT using Body by Science principles and mostly One and Done per John Little’s “Time Saver Workout”. At 63, it takes me six days to recover but I am starting to feel and see the benefits. Again! I can’t thank you and John enough.
Thank you for contributing Dr McGuff. Directed toward a trainer but most helpful for the trainee.
Outstanding cues to train by
Could you provide any research citations supporting the notion that "anything that's externalized outside of the system is not being directed towards loading the musculature and creating the fatigue?" In a 2022 study by Takarada et al., titled "Shouting strengthens maximal voluntary force and is associated with augmented pupillary dilation," it was demonstrated that producing a shout increased handgrip maximal voluntary force by enhancing motor cortical excitability.
Brilliant, as always, dear Doc MgGuff.
Keep these videos!!
I yell at my wife all the time while we're at the gym because she tries to have a conversation with me while I'm executing a high intensity set as instructed by you & Mr. Baye. 😂
Men like you two & John Little are the true fitness pioneers of today. Not this cesspool of "influencers".
No fluff; just the goods.
I like it. 👍🏼
Great video...can i do 30 seconds up 30 seconds down??
I have never mistaken watching a well performed set of High Intensity, slow motion, strength training as Hagler-Hearns. But I do find it very instructional. Worth the instruction.
Good to see you posting, Dr. McGuff! Great demonstration of simple cues, thank you!
Don't be too modest - it's my aim to be half as steady, focused - stoic? as I've seen you be.
Im on two TSC sessions per week now(last 7 years). Still learning about focus.
Thanks Doc 👌, Drew is very stoic with his facial features, Jay likes to do some gurning 😀
Doug ,what you think about Neurotypes System /christian thibaudeau/ ? what neurotype will be most beneficial from HIT ? thank you
Thanks for taking the time
I'm getting better, not perfect, after 15 years of doing the big five in holding a neutral head position, no grimacing, and no grunting. However, .I do tend to let out a loud scream at the finish of the excruciationg set. I don't know if it is an expression of relief at having completed the darn thing or a way of drawing attention to a fat old man who wants to be taken for tarzan but whatever the motiviation it sure is a feel good way to finish an exercise LOL.. Seriously, as always you give food for thought in my effort to improve my workout. Thank you.
Very true. Making noise is useless. But grimacing has value. You can grimace and still be mindful at the same time.
Yes but you loose energy!
@user-sk9sp7pe4y there is nothing wrong with grimacing a little or letting out a little grunt that naturally occurs towards the end of a strenuous rep. It's all the forced, dramatic groaning that is unnecessary and potentially detrimental over time.
Dr. McGuff, great videos and thanks for posting them. But, I don't think I have seen you do an exercise that targets the lower thoracic / lumbar portions of the spine. Which exercise(and machine) are you using to work out that part of the body? Thanks.
Another point this made me think of is that exercise is already very stressful--your body is dumping adrenaline pretty hard. If you add yelling and hollering on top of that, that's making a stressful situation even more difficult to concentrate through. The adrenaline you have pumping already should be enough.
If coaches want to motivate athletes, applying this, it probably would be before and after sessions--summarizing what needs to get done and what needs to happen next time, as well as reviewing progress, understanding the benefits, and so forth. Thanks, again!
Thank you for all the phenomenal information and videos!! You may have addressed this in a video I missed but how did you like the 6 way split, and are you still employing it? I love this style of training and I struggle to recover well from several body parts hit in one session.
Well said.
I agree with the notion that people waste energy to a point, and personally I do not need someone there to encourage me to drive a set all the way home to failure.
However, some people benefit from verbal motivation. The notion that motivation is "verbal Diarrhea" seems a little harsh. Tell that diarrhea to Leeroy Davis who trained with Dorian Yates all the way to six world championships/Olympia's all the while using "verbal diarrhea". How many world class achievements such as Olympia victory has non verbal diarrhea gotten Doug or his clients? Again I agree to a point but I offer some food for thought.
Please tell me you didn't take the "safe and effective." You helped me out so much in my quest for health. If you did, look into the FLCCC protocol and natural means to help your body repair as much as possible from the "safe and effective."
Helpful!
Hi dugg, I work a manual job and I'm 50 yo and not made many gains with traditional traing do you think this style would be better suited as I fully understand high volume just doesn't make sense with my kinda job.
( Have been doing full body workout 3 times a week)
Real wisdom here
I question I have is some what different. Has there ever been researches been done to grow muscle without lifting weights. It seems that we are stuck in this belief that you have to lift weights to grow muscle. I wonder if there is a nother way?
I understand what you're trying to say. But when it comes to making noises while working out I have to disagree.
As long as these are actual physiological response triggered noises in my opinion nothing is lost. It is just a way for the body to express it's struggling.
Ronnie Coleman says 'light weight baby'. Circa 2007.
Doug, have you ever done the “one weight workout” where you only progress weight based on rep range of initial exercise and then use the same weight for the rest of the exercises? Thoughts? Because it would seem rep-load scheme doesn’t really matter and this could really simplify dumbbell workouts, workout records and lead to superb rush factor. Thanks.
This would not be practical for a variety of reasons.
Thanks
❤ this. I say to myself, "self, we are not trying to build facial or grimacing muscles!" No valsva, and I try not to grunt.
Just saw research that states more than 50 minutes of strength training a week your start getting diminished help returns more than 150 minutes all cause mortality goes up
I don't allow any small talk when the client is doing the exercise.
What is your conversation like when a reoccurring client enters the facility for their workout ?
That's a good question--I'd like to know, too, how progress is reviewed, things like that.
can you post in your office the audio may be better! then add a demonstration after! hit for the win
I am using a Rhode external mic but there is still some echo in the studio. I am amazed at how quickly people have adjusted their expectations for sound quality. My videos are a bit unsophisticated because I have little to no time for production/editing etc. I work full time (overtime) in emergency medicine, so there is very little time to record content. So when I can get a chance after a workout, I set up the tripod and record my thoughts. Until I am able to cut back or quit emergency medicine, this is as good as its gonna get.
Only coach logical around and drew baye
There are many others who quietly operate their private exercise studios without most ever knowing who they are. Doug and I just happen to be more well known because Doug is a published author and speaker and I have been writing and speaking about this online since the late 1990s.
Very helpful
Great vid
Perfect.
I don’t understand how making faces from the pain of HiT isn’t productive when it is helping you get through the movement instead of just quitting on it. Arthur Jones said you aren’t working out hard if you aren’t red/purple in the face and making noises.
You're missing the point. The goal isn't to "get through the movement", it is to efficiently and safely inroad the target muscles as deeply as possible within a reasonable time.
Arthur was incorrect.
I don't know man watching blood and guts is pretty entertaining to watch and I'd say that's good high intensity training by most metrics
Completely correct
I see Jay Vincent doing some grimacing.
I've watched Dorian Yates' Blood and Guts many times. He got pretty impressive results despite the grunting and groaning from exertion as well as the vocal encouragement from his training partner.
Dorian Yates' form in that DVD is absolutely horrible, and his training partner is an obnoxious distraction. Dorian could have achieved the same or better results without suffering any of the many injuries he did if he exercised the way Dr. McGuff recommends.
This discussion is not relevant at all when considering the very unusual genetics and massive PED use of Dorian in the Blood and Guts videos. The exception does NOT make the rule.
Also, the grunting and dramatic parts might've been to help boost sales and promotion... like Doug said, proper training is boring to watch... wouldn't make for a good DVD from Mr. Olympia. (Nothing against Dorian, though... I admire his accomplishments).
@@dr.dougmcguff282 Could you provide any research citations supporting the notion that "anything that's externalized outside of the system is not being directed towards loading the musculature and creating the fatigue?" In a 2022 study by Takarada et al., titled "Shouting strengthens maximal voluntary force and is associated with augmented pupillary dilation," it was demonstrated that producing a shout increased handgrip maximal voluntary force by enhancing motor cortical excitability.
@@dr.dougmcguff282not just that but Dorian said in a podcast he is very quiet during his workout.
Hallo Dr. Doug McGuff,
i do squats and deadlifts. But it is impossible to do this exercises in your way, slowly with konstant normal breathing, because when you breath in and out when you squat or deadlift, you damage your spine, because your muscles in your core relax, when you breath in and out. so it is necessary to do the valsalva. Sorry, for my not perfect english. The other exercises i do your way, and it works perfect!
Drew Baye has video demonstration doing this very thing (there are squat videos elsewhere): ua-cam.com/video/hSggm7pwqeQ/v-deo.html&pp=ygUSZHJldyBiYXllIGRlYWRsaWZ0
No, it is not impossible to do these exercises this way (the correct way), and it is a myth that you must perform valsalva's maneuver during these exercises to avoid harming your spine.
@@DrewBaye Hallo , thanks for answering. But i made the experience by myself. Always when i done squats and deadlifts in this way, i had days pain in my spine, someday i could move because of the pain... the other exercises i do, work perfekt in "the correct way"
@@smartstrength4414 Thank you for answering👍
@@smartstrength4414 But in this video he is doing just one rep. If you do 60 to 120 sek time under load, you need to breath...
It is one thing that annoys me to no end when people grunt and scream at the Gym.
🙌🏻👌🏻🙏🏻💜
Where's the starting point for an absolute noob to hit?
Boring to watch and boring to do.