What is 'good exercise technique' exactly?
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- čas přidán 12. 07. 2024
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Chapters:
00:00 Introduction
00:27 Good technique looks good?
01:26 Good technique is slow?
03:22 Good technique is the safest?
04:05 Conclusion
Reference:
• Unbelievably Effective...
• The best repetition te...
mennohenselmans.com/is-spinal...
#bodybuilding #hypertrophy #muscle #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline #personaltraineronline - Věda a technologie
Menno single-handedly carrying fitness CZcams right now
I highly doubt Menno is out here doing a single arm suitcase carry or any other single hand carrying given how inefficient it is as an exercise.
/s
@@RecoveringSpartansquatU enters the chat
Fr
Word!
RP? 3DMJ?
Dr Mike isn't going to be Menno's friend anymore after this one 😂
Never have been
Great video! Thank you Menno!
Thanks Menno!
Everything you said is right on, but since I stopped momentum moves, I got some results back. To my anatomy and physiology, momentum was killing it
As he said, momentum should not be during the eccentric phase, control the eccentric phase as much as u can
momentum makes progressive overload almost impossible cuz your target muscles aren't doing the work, so when you get to heavy weights it goes from 5% jump to 20-30% jump
@@coachingconfidant2785If you train to failure that's a non-issue, but I agree that it can probably mess with your RIR perception
@@benjoleo its definitely an issue I don'y do RIR. I train to complete failure in high rep range
@@coachingconfidant2785 I guess I don‘t get the issue then.
you‘re saying that you cheat more when you increase weight, right? but shouldn‘t that still lead to the same outcome when you‘re controlling the eccentric and reaching failure of the target muscle?
Thanks for the clrification. I'll definitely take this forward in my training routines.
There’s still a whole avenue of research to be crossed on this topic. The real problem is how to design studies when the infinite variety of muscle recruitement patterns due to joint angles, etc, can make it highly individual, and there’s no way to find a sample size large enough to give much more than hints. In a few years perhaps there’ll be a robust meta-analysis on certain exercises or at least movement patterns to help with this endless relativization…
I read these comments and it's crazy how much all this social media "exercise science" has people confused. I started lifting weights as a kid, I learned by doing, watching experienced lifters, and trying different techniques. So did everyone else. A year in, I could guarantee a great workout every time I walked in the gym. This stuff isn't complicated, but you can't learn it by watching videos, you just have to go in the gym and start doing it.
Completely agree
Your talks with Mike got me to sub
"Good technique is not necessarily safe" this will go down well when a trainer in a gym blows out their clients back deadlifting.
Just have to pull a "show me the study what good training technique is and how it prevents injury". Checkmate, client's lawyers.
Well said Menno , i also have been doing your stretched position concentration curl for a better muscle stimulus.👍🏼
"Good technique" for a. olympic weightlifting, b. powerlifting and c. bodybuilding would all be different.
Getting good at the clean and jerk (a combination of extreme precision and explosive power) has no relation to maximizing targeted muscle stimulus through SFR-based movement choices and controlled eccentrics/deep stretches of body building. Just like finding the most mechanically advantageous position for benching the heaviest weight you can possibly manage would be considered good/optimal technique for powerlifting, but again has no relation to the previous two.
Partially agree. Some squats can help a linebacker, for example. If you really want to push a strength limit it needs to be controlled.
One way street though, bodybuilders do not benefit from powerlifting.
@@deltalima6703 pretty much! His overall answer to "good technique" is so broad that it doesn't really provide useful information. E.g. "what makes a good car?" "it has wheels and can move you to your destination"
@@deltalima6703 I think that further buys into my point-- there's not even general "good technique" for a squat!
Bodybuilders would likely do high bar, heel elevated, super slow eccentric til their ass hits their heels. Meanwhile a powerlifter/strength athlete would go for low bar, probably 90 degree/competition depth squat (still controlled of course, as you stated).
I came a little as soon as you said "SFR-based movement choices"...I guess that means I agree!
great
Without first watching the video, I would answer good technique means repeatability. If you can't do the movement in the same way every time, you cannot guarantee it will be safe through the full range of motion during working sets/rep failure or that it will load the same target muscles every time for consistent progress. If you practice deadlifting with your back in a jerking, twisting motion, you will get strong enough to not injure yourself doing it with a box or a piece of furniture, but how consistent can you be that you don't hurt yourself while at the gym, let alone that you are putting the load on the same muscles to jerk and twist in the same manner every time?
Now to watch and see how close I am.
What are your thoughts on strongerByScience post on SMH not happening in long-lenghten parshals?
I think it's mostly a semantic argument. Milo seems to define 'stretch' as 'very long muscle length', whereas I'd define 'longer muscle length' as 'more stretch'. The mechanism is clearly length mediated and longer lengths tend to have positive effects, so I think the term stretch-mediated hypertrophy is fine. I agree with the argument that static stretching protocols and long-length partials differ at least partly in mechanism though.
Aight, I'm gonna take a guess before watching...'good technique' 1) specifically hits the target muscles, while 2) minimizing risk of injury and 3) maximizing tension across the range of motion, particularly in the lengthened position if practical. Lessee what Menno's got...
Edit: Oof, he already knocked out #2...seems like he might not entirely agree with my #3 either. I guess that's why Menno's got the youtube channel and I don't😅
Reading the other comments, I should have incorporated SFR, as well.
Does the same logic you used to advocate 'sloppy' pull downs also apply to cable rows? I am always worried that im using too much "body English" but i also want to make sure I'm lifting intensely.
Dr. Mike must be raging now
thank's a lot for this video, but one question What is 'failure" exactly?
Refer to Renaissance Periodization.
When you can’t physically curl,pull or push one more rep in a set..
@@omegaman_ but probable you can't curl, pull, push with good technique? today, there is no definition exact of failure
You could do a set to "technical failure" meaning You cannot do another repetition with the rom You standardized the ser, i.e full range of motion on pullups, chest to bar, if You can't reach chest to bar, technical failure, but you could do stretched partials
Also You hace, concentric failure , eccentric failure, and total muscle failure
what are your thoughts on pausing at the bottom of a rep? good because it’s more time in the stretched position or bad because it’s less volume
Depends if its controlled or not. Its a dangerous place to rest, but a rookie mistake I see often.
@@deltalima6703 not talking about resting. I mean holding the weight in the most stretched position for a moment like many advanced lifters like dr Mike from RP do
In the repetition tempo video menno previously posted he talks about not pausing so you can use the stretch reflex which in turn helps you Perform more reps
I don’t agree with jerking the weight up. This can cause injury. If you wanna go beyond failure use a friend to complete the concentric or do drop set.
You can do lengthened partials to go beyond failure in some exercises. Rows in particular work with this.
Say no to jerking off weights.
this is how i fcked my back. dont do it
I think most people online put the word jerking in their comment to let everyone else know what they're secretly doing at time of writing.
this 5 minute video literally has an segment saying that good technique isn't necessarily safe technique
Do you think there is some value to flexion row, for example, for lower back exposure of some weights.
I'd rather just hit the traps more, and use deadlift-type movements and back extension I already do for hams. The way I see flexion rows done it lowers the weight so much to do them safely with spinal flexion, that the traps are getting less of a stimulus.
There can be, if you want to get more stretch and load the lower back more. I think those types of rows work well for high reps.
Menno, this is unrelated, but I can't find an answer for this anywhere. Is there any research between doing exercises back to back vs. rotating between muscle groups? My understanding would make me guess that doing [arms chest legs] [arms chest legs] [arms chest legs] is better than doing [arms arms arms] [chest chest chest] [legs legs legs] because you have more like 10 minutes between sets instead of just 3 minutes if your time between sets is about 3 minutes. This is super hard to search because searching circuit gives you stupid cardio routines, and searching back to back gives you stuff about training your back.
Yes, loads. Check my posts on combo sets.
I've always wondered this too. I'll try to rest a muscle group as much as possible by doing an unrelated lift before coming back to that same muscle within a session (I'll do all sets in a specific lift without switching, though), but not sure if it's a good idea - I've just started lifting for the first time a few months ago. I'll try looking into those combo posts you mention.
✝️💪
Which exercises are better for the utilization of cheating a bit by getting momentum in the easier part besides pull downs calf raises and lateral raises??? I will try this but I don’t wanna do it on the wrong movements.
Most pulling movements. Rows for sure, some argue that a little controlled body English on curls can have benefits. Lateral raises for sure. Generally helps where the resistance curve has the contracted position as the hardest portion of the lift
@@rockyevans1584 Thanks!
Almost never. Sam sulek is actually a good reference on this topic, surprisingly.
@deltalima6703 there's plenty of room to consider the benefit of controlled body English in movements where the contracted position is far more difficult than the stretched portion. Sam's only good examples are his effort per set and his adherence to showing up. His form might work for him, but it would get many people hurt, he's big on cheat reps. He may do many things not considered ideal, but the man's genetics and drive can't be questioned
On 1:15 i thought mike was making arnold voice. 😂 What is the name of that video?
"Unbelievably Effective Science-Backed Arm Exercises You've Never Seen" on Renaissance Periodization
@@AdnyWrackin thank you
Good technique safely targets the intended muscle with necessary mechanical tension.
Just curious, how old is Menno?
Hey Menno, I think you should stay further away from the camera because it looks uncomfortably close to your face. Just a suggestion, otherwise great video.
Disagree, camera is fine.
2:21 More weight -> more muscle activity -> more growth. How is this supposed to work? In your example momentum is used to lift more weight, not muscle activity.
There is more muscle activity on the eccentric portion if done at a controlled tempo (1.5s-3s). During the eccentric portion your muscles can generate more force than the concentric portion. Greater force production -> greater mechanical tension -> greater growth . So you use momentum on the concentric to have a heavier controlled eccentric.
Hi Dr Menno, can you make a short video of what your opinion on eggs raising cholestrol is? Also how many grams of minimum dietary fat does an average human need to consume daily for preventing hormonal issues? Any information would be helpful....
I've done some posts on that. Check my IG/FB/site.
@@menno.henselmans Thanks for the reply ☺
Udders
That's all nice and dandy, and hard to argue against. But what does it mean for my case exactly? Should I study biomechanics of the human body in order to fully understand what's happening inside my body, and then design my own "good technique"? Yeah, not gonna happen.
I'm more confused after watching the video, than I was before, lol.
More real life examples pretty please :D
He gave a good example with pulldowns, using some momentum to bring the bar down but make sure to control the eccentric. Thus you will be doing more weight in the eccentric phase than you otherwise would have without the momentum i.e. eccentric overloading.
I think unless you are a professional athlete, being "optimal" is worth striving for, but it is not truly necessary. Do not risk your safety without a valid justification for the risk/reward tradeoff of a movement, and pick exercises and movements that you enjoy enough to keep you coming back to the gym instead of burning out. Otherwise, just lift. When you naturally notice that "every time I low bar squat, my wrists hurt," well, time to high bar or front squat. "Every time I try to be really explosive on flat bench press sets, I end up going too fast and don't control my eccentric. I don't get as good feeling of a pump as when I just go intentionally slow the whole way." Time to do reps on the bench slowly.
He can't give you specific advice because he doesn't know you, but you will know yourself if you keep working out and pay attention to your body while you do it. As long as your last rep is burning the same muscles as your first rep and you're hitting the muscles you actually intended to hit, you're consistent enough and you don't need to put much more into than that. If you can't get past a plateau, then you can ask, "what am I doing wrong?" and you have a specific issue that others can give specific input on.
@jeffbunnell9961 his pulldown example was pure cope and as wrong as wrong gets. Jesus, crossfitters have no gains, should be obvious that kipping and flopping around is suboptimal.
@@deltalima6703 there is a difference between kipping and flopping and what Menno described, but just keep doing what you want and get the optimal gains bro, we're all just "coping".
also, many people tend to go too fast. so by them going "slow", its more of a moderate tempo
Momentum based training, aside from some accessory movements, is dangerous. I'm not going to tell my client to complete a deadlift and use the momentum from the bounce off the ground to lift more weight, slow eccentric or not. This style of training would only be applicable for low-risk movements. Perhaps a chest supported row or other movements with a fixed plane/range of motion. Saying momentum based training is good without caveats is sloppy, Mr. Henselmans. Do better!
who in their right mind would use a compound lift that uses a dead stop like the deadlift to challenge the point on momentum based training? that is disingenuous.
let's use a different hip hinge exercise instead like the rdl.
would you do that with slow eccentrics? well no, because slow eccentrics rob you of more reps you _could_ have gotten. also since the weight never touches the ground you are encouraged to use the stretch reflex to decelrate the weight going down and reverse the movement. again you couldn't do this slowly.
so to you I say, do better
@kamo7293 And the RDL isn't a compound exercise? Still wouldn't do it with this exercise either. Just asking for a back injury. You have 0 experience training others nor assessing injury risk of lifts. Come back with a better argument please.
@@kamo7293 The more I think about your reply, the dumber I feel for having read it. The limiting muscle of an RDL is not your hamstring but rather your grip. Even if you strap up, there are more problems. How am i going to modify the movement to allow for the person to use momentum/additional muscles but avoid injury? at hip flexion and slight knee flexion, they are at the bottom of the movement. If they incur more knee flexion, it becomes a quad exercise, takes tension off of the hamstring (the muscle we want to stimulate) and the back naturally rounds a bit, increasing risk (esp at higher weight). or should I get them to undergo some elbow flexion at the bottom of the movement and do a kind of rowing jerking movement (which increases risk for biceps tear esp at heavy weights). Lay it out for me, Kamo! I know you won't because you have no idea wtf you are talking about. You probably won't reply.
Menno is not making things any easier.
Dodgy, to say the least.
Not Jason Blaha training
Jason has an excellent physique given the technique he used to build it.
@@deltalima6703 yes he’s bitch tits look great!