Adam Schafer

do four second negatives on all your lifts and you're going to have to go lighter yeah period well that what the i used to do the same thing with my client that you just described and i think this is a good skill for everybody to learn to do uh because i don't know if you go to enough gyms with different machines and weights and and have days where you have good rest not so good rest and train you're going to find that many times in your life you're going to choose a weight

that ends up feeling lighter than what you probably could have done. And like having that skill to be able to slow down, to just slow down. So that's how I train today. Like I don't even really, like I don't find myself yesterday was the first time I trained in a while, like almost 30 days. So I know I'm weak. So I know I'm much weaker than what I was when I was riding the swing of things.

that ends up feeling lighter than what you probably could have done. And like having that skill to be able to slow down, to just slow down. So that's how I train today. Like I don't even really, like I don't find myself yesterday was the first time I trained in a while, like almost 30 days. So I know I'm weak. So I know I'm much weaker than what I was when I was riding the swing of things.

that ends up feeling lighter than what you probably could have done. And like having that skill to be able to slow down, to just slow down. So that's how I train today. Like I don't even really, like I don't find myself yesterday was the first time I trained in a while, like almost 30 days. So I know I'm weak. So I know I'm much weaker than what I was when I was riding the swing of things.

And I'm not, and I'm getting ready to do lap pull down and I'm not going like, God, am I hit?

And I'm not, and I'm getting ready to do lap pull down and I'm not going like, God, am I hit?

And I'm not, and I'm getting ready to do lap pull down and I'm not going like, God, am I hit?

am i at 180 right now or am i at 120 just pick a weight and then make it hard and then i make it hard it doesn't even matter what i pick and so i just i in fact i don't even remember what it was i just slid it in and i knew better than i slid it in my pr you know what i'm saying but i just picked a light weight that i know that isn't isn't going to hurt me and then as i was doing i was like oh that was really easy and so the last like five reps i just i squeezed i paused grip it harder yeah

am i at 180 right now or am i at 120 just pick a weight and then make it hard and then i make it hard it doesn't even matter what i pick and so i just i in fact i don't even remember what it was i just slid it in and i knew better than i slid it in my pr you know what i'm saying but i just picked a light weight that i know that isn't isn't going to hurt me and then as i was doing i was like oh that was really easy and so the last like five reps i just i squeezed i paused grip it harder yeah

am i at 180 right now or am i at 120 just pick a weight and then make it hard and then i make it hard it doesn't even matter what i pick and so i just i in fact i don't even remember what it was i just slid it in and i knew better than i slid it in my pr you know what i'm saying but i just picked a light weight that i know that isn't isn't going to hurt me and then as i was doing i was like oh that was really easy and so the last like five reps i just i squeezed i paused grip it harder yeah

I taught this for a long time.

I taught this for a long time.

I taught this for a long time.

I would add to the movement. So I think this matters in all movements, but I think the squat is number one. Close number two, Justin will probably appreciate this with what he's been doing right now, is a full range of motion overhead press. Oh, yeah. Those two right there, which people call that the squat of the upper body, right, is the overhead press.

I would add to the movement. So I think this matters in all movements, but I think the squat is number one. Close number two, Justin will probably appreciate this with what he's been doing right now, is a full range of motion overhead press. Oh, yeah. Those two right there, which people call that the squat of the upper body, right, is the overhead press.

I would add to the movement. So I think this matters in all movements, but I think the squat is number one. Close number two, Justin will probably appreciate this with what he's been doing right now, is a full range of motion overhead press. Oh, yeah. Those two right there, which people call that the squat of the upper body, right, is the overhead press.

Those two, I neglected range of motion for so long. And I had to do what you said. I had to lighten the load in order to increase the depth on the squat in order for me to bring the bar all the way down and all the way above my head. And those were some of the greatest gains I ever saw in my legs and in my shoulders was starting to practice.

Those two, I neglected range of motion for so long. And I had to do what you said. I had to lighten the load in order to increase the depth on the squat in order for me to bring the bar all the way down and all the way above my head. And those were some of the greatest gains I ever saw in my legs and in my shoulders was starting to practice.

Those two, I neglected range of motion for so long. And I had to do what you said. I had to lighten the load in order to increase the depth on the squat in order for me to bring the bar all the way down and all the way above my head. And those were some of the greatest gains I ever saw in my legs and in my shoulders was starting to practice.

Me too. And I'll add to that for the people that don't care about the aesthetics, like maybe I do, because I know I speak from that perspective a lot of times. It's also the two things that bulletproofed my low back and hips and my shoulders more than anything else.