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Work with me directly and get personalized coaching: ➡️ https://tapthe.link/coachingyt Sebastian Oreb here, your Australian Strength Coach. Ever found yourself short on time but still want to get a great training session in? Today, I only have 45 minutes to train, so I'm going to show you the exact strategy I use. This isn't a proper strength session, but I'll teach you the science behind how you can still get effective training for muscle growth and strength building when time is short. I'll break down: The De-hydrating Lie: The secret to proper hydration isn't just tap water; it's a simple, salty fix. Time-Efficient Training: The rules of training for hypertrophy are more flexible than you think. You can still achieve great muscle gain with a wide range of reps (5 to 30) as long as you push close to failure. Strength vs. Hypertrophy: How lighter, high-rep sessions can still contribute to strength indirectly by building muscle, giving your body a break from heavy loads. Training to Failure: I'll explain the risks of training to failure on heavy lifts and why it's a valuable tool for muscle growth on lighter, accessory movements. Supersets for Speed: How to use agonist-antagonist supersets to double your work in the same amount of time, a perfect strategy for when you're in a rush. The Importance of Rest: Why high-rep sessions are crucial for joint and tendon health and give your body a break from the constant stress of heavy lifting. This is the exact information I use in my own training and with my clients. It proves you don't need hours in the gym to make real progress. Don't forget to like this video, drop a comment with your biggest takeaway, and subscribe for more no-BS strength advice! Video Chapters 0:00 - The Secret to Hydration (It's Not Just Water) 0:38 - Why Salt is My Favorite Pre-Workout 1:21 - Training on a Time Crunch (My 45-Minute Session) 2:06 - The Rules of Strength vs. Hypertrophy 3:20 - Today's Stimulus: Muscle Growth (Hypertrophy) 3:36 - The Science of Rep Ranges (5-30 Reps) 4:32 - The Cost of Training to Failure (Fatigue & Injury) 5:08 - Mechanical Tension & The Proximity to Failure 5:54 - My Training Focus: High Reps on 140kg Bench 6:21 - Quick Warm-up & Supersetting 7:09 - The Benefit of Opposing Muscle Supersets 7:47 - My Training Percentages & Strength Carryover 8:43 - The Outliers: Why You Shouldn't Copy Dorian Yates 9:29 - Best Rep Range for Muscle Growth 10:10 - Today's Workout Plan: 2 High-Rep Sets 10:46 - The Truth About Rest Periods 11:41 - Warm-ups Done & Ready for Top Sets 12:23 - Post-Set Reflection: Reps in Reserve & Pacing 13:18 - The Power of a Good Training Partner 13:58 - On a Time Crunch & My Mentorship 14:56 - Effective Training on a Short Time Budget 15:23 - The Science of 5-30 Reps for Hypertrophy 16:25 - When High Reps are the Perfect Solution 17:37 - Why High-Rep Training is Crucial for Joint Health 18:42 - Getting My Head On for the Second Set 20:04 - The Risks of Holding Your Breath 21:11 - The Arch & Breath Hold in Bench Press 22:34 - Lat Pull-down Cue for Bench Press Position 23:29 - Final Thoughts & Outro