Stan Efferding

They're learning to coordinate their effort. Um, their body's becoming better at recruiting all the muscles that are involved in the movement. It's not necessarily a strength increase or a muscle increase, uh, but it's more of a central nervous system adaptation. that we call neural adaptation. So you're just getting better, more practiced. It'd be the same as if you were shooting free throws.

They're learning to coordinate their effort. Um, their body's becoming better at recruiting all the muscles that are involved in the movement. It's not necessarily a strength increase or a muscle increase, uh, but it's more of a central nervous system adaptation. that we call neural adaptation. So you're just getting better, more practiced. It'd be the same as if you were shooting free throws.

Each time you come in, you'll make a few more. A little higher percentage. Your body's getting better at the movement. But it's a fantastic way for people to see progress. And each week, for many, many weeks, if not months, when that client comes in, they'll see an increase in the amount of reps they can lift with the same weight or they'll be able to lift more weight.

Each time you come in, you'll make a few more. A little higher percentage. Your body's getting better at the movement. But it's a fantastic way for people to see progress. And each week, for many, many weeks, if not months, when that client comes in, they'll see an increase in the amount of reps they can lift with the same weight or they'll be able to lift more weight.

Each time you come in, you'll make a few more. A little higher percentage. Your body's getting better at the movement. But it's a fantastic way for people to see progress. And each week, for many, many weeks, if not months, when that client comes in, they'll see an increase in the amount of reps they can lift with the same weight or they'll be able to lift more weight.

And we design programs around PRs, personal records. not a single rep max. It could be a five rep max, but we try and measure every movement based on someone's ability to progress that over time. Did you do one more rep or can you add one more plate or five more pounds to, uh, to one of the movements? And that is kind of the key.

And we design programs around PRs, personal records. not a single rep max. It could be a five rep max, but we try and measure every movement based on someone's ability to progress that over time. Did you do one more rep or can you add one more plate or five more pounds to, uh, to one of the movements? And that is kind of the key.

And we design programs around PRs, personal records. not a single rep max. It could be a five rep max, but we try and measure every movement based on someone's ability to progress that over time. Did you do one more rep or can you add one more plate or five more pounds to, uh, to one of the movements? And that is kind of the key.

When you ask me what's, what's the, the most, the biggest underlying thing is the best exercises of when you'll do try and find resistance training movements that, that feel good to you. You don't have to do anything that hurts. And then secondly is, Can you progress that over time?

When you ask me what's, what's the, the most, the biggest underlying thing is the best exercises of when you'll do try and find resistance training movements that, that feel good to you. You don't have to do anything that hurts. And then secondly is, Can you progress that over time?

When you ask me what's, what's the, the most, the biggest underlying thing is the best exercises of when you'll do try and find resistance training movements that, that feel good to you. You don't have to do anything that hurts. And then secondly is, Can you progress that over time?

If you do 10 reps and you could have done 20, probably not a significant enough stimulus to yield an adaptation so you can get stronger or get more lean muscle mass. Initially, for newbies, Anything will make you grow. Even the example I just gave, 10 reps when you could have done 20. If you're a newbie, you'll get benefits from that.

If you do 10 reps and you could have done 20, probably not a significant enough stimulus to yield an adaptation so you can get stronger or get more lean muscle mass. Initially, for newbies, Anything will make you grow. Even the example I just gave, 10 reps when you could have done 20. If you're a newbie, you'll get benefits from that.

If you do 10 reps and you could have done 20, probably not a significant enough stimulus to yield an adaptation so you can get stronger or get more lean muscle mass. Initially, for newbies, Anything will make you grow. Even the example I just gave, 10 reps when you could have done 20. If you're a newbie, you'll get benefits from that.

But as you train a little longer over the course of a number of months and you're consistent, which is the most important thing, you'll want to start challenging yourself a little bit more and getting closer and closer to where the repetitions become harder. You don't have to go to failure, but if you can go until the weights move a little slower, so if you're

But as you train a little longer over the course of a number of months and you're consistent, which is the most important thing, you'll want to start challenging yourself a little bit more and getting closer and closer to where the repetitions become harder. You don't have to go to failure, but if you can go until the weights move a little slower, so if you're

But as you train a little longer over the course of a number of months and you're consistent, which is the most important thing, you'll want to start challenging yourself a little bit more and getting closer and closer to where the repetitions become harder. You don't have to go to failure, but if you can go until the weights move a little slower, so if you're

If your tempo is one, two, three, four, five, you're done. You can rack it. You don't have to do any more reps. Your tempo slowed down, right? The speed, the acceleration of the weight slowed down. You've maximized, you've maximally recruited the muscles that were necessary to perform that movement. And that's a sufficient stimulus and you'll get results from that.

If your tempo is one, two, three, four, five, you're done. You can rack it. You don't have to do any more reps. Your tempo slowed down, right? The speed, the acceleration of the weight slowed down. You've maximized, you've maximally recruited the muscles that were necessary to perform that movement. And that's a sufficient stimulus and you'll get results from that.

If your tempo is one, two, three, four, five, you're done. You can rack it. You don't have to do any more reps. Your tempo slowed down, right? The speed, the acceleration of the weight slowed down. You've maximized, you've maximally recruited the muscles that were necessary to perform that movement. And that's a sufficient stimulus and you'll get results from that.