Name: 用1/2的重量打造雙倍的肌肉! (Build Twice the Muscle with 1/2 the Weight!)
Uploaded: 2021-01-14T07:07:04.000Z
Duration: 4 min 58 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

動名詞

So if you're ready to start lifting lighter weight and build twice the muscle, then I'm

And it starts by watching me do this overhead press.

See if you can spot how lifting the weights, the way I am right now, is going to help to

Here, you can see that in one hand I have a 50lb weight, and in the other hand I have

Besides the obvious increase of core activation – because my body is going to have to stabilize

and prevent the heavier side from tilting down – we have a lot of other ways we can

utilize these two dumbbells, and the pace in which we move them to create an increase

Now, I don’t care which exercise you apply this to.

I'm going to show you a number of ways to do that here.

But if we look at, even our first exercise – we'll take the side lateral raise for

I can show you what you're really trying to focus on.

The first is: you can take the light weight and try to slow it down, and move it at the

Here, you're looking for muscular control.

Let's face it, when we lift weights in the gym many, many times we're swinging the damned

But if you force yourself to slow that down, that lighter weight is now going to have to

add some muscular control – the manual muscular control from you – which is going to lead

to more muscle hypertrophy in the long run.

Gymnasts, ballet dancers, all the people that impeccable body control, and muscle control;

they usually have pretty big muscles where they do have that control.

You can opt instead to move the heavier weight at the pace of the lighter weight.

Meaning, you're going to speed that damned thing up.

We know if you take a weight that's heavy and you add the factor, and the element of

speed you're going to increase your power.

The more powerful you become, the more hypertrophy you're going to build.

Because you're tapping into the type II muscle fibers that are capable of providing you with

I've covered this before as part of our metabolic training.

That is: you can take both of the weights and slow them down, as I'm doing here, for

You see, we want to eliminate all momentum here.

In this particular exercise I'm literally just forcing the middle delt to do the work

Because of the way our bodies are wired, if you can elicit that type of control on one

side of your body you can let the other side go along for the ride.

It's half of what you would normally use for your "heavy weight", but the fact is, this

is still quite a challenge, realizing how hard it is for that light dumbbell – that

10 pounder – to even do what I'm showing you here.

But neurologically, we're wired to have one side help out the other.

This is actually a principle that we use in stroke rehab to help bring about any kind

of movement in a paralyzed side of the body.

We can elicit that form using the ability of the side that can move, and this is what

Now again, it doesn't just apply to the delt.

You can apply it to a lot of other exercises.

If you look at the chest here, we can do it with the bench-press.

Take a heavy weight, take half, and you start pressing.

Again, the obvious; we're hitting the core here on the lighter dumbbell side because

you're trying to prevent your body from falling off to the heavy side.

But you can see here, no matter how you decide to do it, you want to focus on one of those

And again, you always have the option of dropping the weight down entirely and going for that

ultimate muscle control, and that really great activation of the chest.

Again, it would carry over here to a dumbbell curl as well.

Look, the core obviously has to work, and control this, but just forcing yourself to

sometimes slow down, or sometimes speed up, and become more explosive is going to provide

Anything that you're not used to doing, or training right now is going to provide you

with the overload that you need to cause that response.

Getting offset loading n lunges is incredibly difficult.

Because our core, again, wants to tilt our body to one side.

You want to train your hips, and your legs, and your entire lower body to be stable no

Here, in this functional split position, is a great way to train your body.

You pick the speed, you pick what your goal is, but all three of them will ultimately

Guys, science is what guides what we do here at ATHLEANX, and it's what guides us in all

If you haven't already started training like an athlete, head over to ATHLEANX.com, get

one of our training programs, and do that.

And if you haven't subscribed to our channel here, guys, it's what we try to deliver to

you week after week, every, single time we post a video here.