Hey, Athletes! Do you think accessory work is important? Tune in to this week’s episode to hear about how important it actually is!
Episode 59 of The Garage Gym Athlete Podcast is up!
Accessory Work, Tempo Lifting, and Bambi
This week Jerred, Joe, and Kyle are back. They give us their updates and some announcements as well. Next, they go over the study on accessory work and why it should be important in your programming.
For this week’s topic, the guys talk about tempo lifting and give our athletes some good tips!
This week we have a new Meet Yourself Saturday workout. It’s called Bambi and the name definitely fits the workout!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 50-MINUTE EPISODE WE DISCUSS:
- Accessory Work
- Tempo Lifting
- Kyle’s Transition Into Work
- Meet Yourself Saturday Tips
- Joe Got Rid Of The Beard
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Squatting and Footwear
- Muscle Fiber Types and Our BEST Advice for Garage Gym Athletes
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Episode 59: Accessory Work, Tempo Lifting, and Bambi
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over Graham design nutrition in every other way, you can optimize human performance.
This podcast is stills. The lady scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our email@example.com. And if you want to pursue more into the field of coaching and programming, head to firstname.lastname@example.org.
Thanks for listening.
All [00:01:00] right, ladies and gentlemen, welcome to the garage mathlete podcast chairman here with Carlos Trump. Hey, see, what’s up, Kyle? Get to go first. And then we have Joe Courtney. What’s up, Joe.
Joe Courtney: Pretty sure. It’s still me.
Jerred Moon: Barely. It’s just barely. And no, one’s getting to be the video action right now.
Kyle Shrum: You have to wait
Joe Courtney: till the newest newer Amy’s coming out.
Jerred Moon: Joe, can I spoil it or do you, is that your
Joe Courtney: opinion? Yeah. No,
Jerred Moon: that’s that’s whatever. Yeah. Joe doesn’t have a beard anymore and he got a haircut.
Joe Courtney: Yeah. I’m fresh to death.
Jerred Moon: It’s weird. It is fantastic. Yeah. I’m not handling it. Well, We did some AMS today as well. And
Joe Courtney: although we can provide code closure boy under the week,
Jerred Moon: it just wasn’t the same.
Joe Courtney: And actually doesn’t get to see it.
Jerred Moon: Yes. Now she’s not here. as we all know, unfortunately, but Kyle, how’s your week, man. How’s life. Life
Kyle Shrum: is grand. [00:02:00] officially in the new job. With a PT biz. So learning the remote work life of that’s my whole job, not really having a physical place to have to go to or anything like that, everything being remote.
Jerred Moon: So,
Kyle Shrum: just learning how to do the whole remote work thing and trying out some new places to work from besides just working at home.
Jerred Moon: Joe. What, what tips can you give him?
Kyle Shrum: Yeah,
Jerred Moon: really. Have you been doing, you’ve been doing this remote work thing for awhile. Oh
Joe Courtney: man. I mean, you guys just got to find a good place that you’re not going to be super distracted with, one that you can kind of go from standing and sitting as well.
And yeah, those are the main things. yeah, I don’t know. That’s a really. Really on the spot there. I just had to work wherever I can. And when I was at my brother’s, it was a kind of on the main floor, but I would have to like leave to go up to another room if you would start watching a bunch of stuff.
But, you know, headphones in helps them [00:03:00] just, can you just get from down?
Kyle Shrum: Yeah. So I’ll be learning that over the next few weeks. Nailed that down.
Jerred Moon: Yeah. The experimenting with that.
Kyle Shrum: Yeah. Well, for me, it’s like. I like working at home and it’s convenient to be able to work at home, you know, not have a commute, not have people distract me and stuff like that, but I do still have a couch here and a TV and all kinds of food.
Jerred Moon: I’m just going to send you a bunch of my books off, rip off the cover. The front cover of the book and just like tape it wherever you feel like you shouldn’t be hanging out.
Joe Courtney: Bernie and Jared volunteers.
Jerred Moon: Yeah. Bernie Jaron, all the chairs
Kyle Shrum: anyway. Yeah. So just learning, learning all that, but it’s fun.
I’m looking forward to it. It’s exciting time.
Jerred Moon: I’m like the worst person to ask about remote work because I almost, it’s not really, I’m probably the most structured work from home digital type [00:04:00] person. It’s like boring, you know, like I want to be in the opposite a certain time. I don’t want to go anywhere.
I don’t want to waste any time and I’m pretty much that’s it. So I don’t have a lot. I tried when I first started, I tried going to like coffee shops and like all this other stuff, but then there’s little things like you’re, you’re in the coffee shop and you have to use the bathroom and you got all your stuff out.
And if it’s super busy in a place that you’re not that familiar with, you’re like, well, do I leave it all here and trust everyone in the coffee shop? Or do I risk. My multi thousand dollar laptop being swiped by someone, you know, while I go pee and then there’s yeah, just getting there and set up and internet issues and loud.
So I eventually abandoned that now. It’s just been home ever since if
Joe Courtney: I have to do like repetitive task for awhile, then coffee shop is fine because then I can break the monotony. But if I have to like focus and think and listen to stuff, then it’s not at all. I’ll do this.
Jerred Moon: Yeah. Like, like.
Kyle Shrum: Calls. We’re not going to work at the coffee [00:05:00] shop today.
Like Jared and I had a call earlier today and it’s like, I can’t, I can’t talk to you here. Well, there’s too many people.
Jerred Moon: And
Kyle Shrum: the air conditioner is right there. You know what I mean? It’s like hanging above my head and all that stuff, but like doing, doing all the things that I needed to do before the call, it was fine.
You know, it was just kind of a, not in a second ignore people, but then I was like, man, I looked up and I was like, man, there’s a lot more people here than I thought were here. So like, I need to go somewhere else. So he’s
Jerred Moon: I guess, Tennessee, that’s going to be fun. Exactly. Like a COVID like they just don’t even know.
You can’t even walk into a Starbucks Starbucks in Texas right now. They still don’t even allow human beings inside.
Kyle Shrum: Well, this was a, this was a local place and it’s kind of small anyway. So it’s, it’s not, when I say it’s a lot of people, I met a lot of people for that space, but there’s not a whole lot of people that can fit in that space.
You know what I mean? So it’s kinda like it fills up kind of quickly. So it was, I like it cause it’s small, but at the same time, It can still fill up. And those people are [00:06:00] not there to be quiet. You know, those people are there to enjoy their time and be loud and have meetings and stuff like that. So it’s like, okay.
I was here early. I beat all of y’all here. I got some work done. Tell them to go somewhere else.
Jerred Moon: So I always wonder what they do for a living too.
Kyle Shrum: I know. And
Jerred Moon: I’m like, like, what are you doing? I’m sure they wanted the same thing about me, but I’m like, what are you? Cause if they’re not really working and they look about my age, I’m like, what are you doing?
Joe Courtney: Yeah.
Jerred Moon: It’s like 9:30 AM. You’re not at work. Like you’re just sitting here. Like what, how do you do that?
Kyle Shrum: Yeah, they seem to be like business meetings, some of them, but then some of them are like, we just came in for a job and now we have a latte and a bagel and it’s like, first of all, Pointless to do the job first, but anyway,
Jerred Moon: anyway, hopefully we’ve helped everyone listening with like tips on remote work.
Justin has just been our topic today. Yeah. Joe, how’s your life? Fantastic now. Cause you don’t have to [00:07:00] eat your beans.
Joe Courtney: Yeah, because my beer doesn’t get in my mouth. I can probably eat soup again. So, you know, just in time for when it’s 97 degrees out. Cause as I always say, if you want to cool down, you have some hot soup.
Jerred Moon: Milk. Yeah, no
Joe Courtney: nothing gets caught. No, I’ve never said that
Jerred Moon: you got a shirt that says it.
Joe Courtney: Yes. yeah. So the horcrux is gone on my face. That’s basically what it was,
Jerred Moon: which means.
Kyle Shrum: Oh, I know what it is, but I
Joe Courtney: mean, if you, if you know what it is and you know, if you don’t know that, and we’re just going to have to derail this podcast to go into what a Hawk crux is.
Jerred Moon: No, not what, what does it mean that like, why is your beard? Yeah, there’s a reason for that, right? I mean,
Joe Courtney: that’s a minor reason. No, Liz is finally off her ship and we’ll be
Jerred Moon: back here you go this weekend. So if you’re just catching up, he was boycotting. The world rooming by not shading or cutting his hair until [00:08:00] his wife got off of her ship.
She’s an officer in the Navy and she’s was set free and yeah. So
Joe Courtney: I decided that in April thinking, cause you’re supposed to get off in may thinking, okay, maybe it’s just going to go into June. So I was like, alright, maybe I’ll June. I’ll get a cut. Well, here we are in mid August and yeah. Kind of escalated and not, not great.
So yeah. That’s awesome.
Kyle Shrum: It was getting rough for all of us. Let’s be
Jerred Moon: honest. You have to actually be in that exact situation to where your wife is stuck on a ship or quarantined somewhere. Because if I was like, you know, that, that seemed like fun. I’m going to not shave or cut my hair for six months. That wouldn’t go over well, living with my wife every single day, you know?
So she wouldn’t allow it. Yeah, exactly. Yeah. That’s the one situation
Joe Courtney: really dumb wearing a mask and having a hair stick out on all sides of your mask. Just saying
Kyle Shrum: I’ve been seeing people like that and I’m like, man, how are you even wearing them? There’s so much hair on your face. How is the mask even there?
Jerred Moon: How does this work? [00:09:00] Yeah,
Joe Courtney: that’s the main ones. yeah, not really anything different with training still. So homeless. So that’s, you know, living the life in my, in my parents’ house.
Jerred Moon: Well update for me, I’m fully moved in. In the garage, at least not know about the house. Now the house is houses like 90%.
Their garage is a, I’d say a hundred percent there posted a picture in the Facebook group. So people could kind of see how I set it up. And what’s interesting. I mentioned last time that. I went from this fancy three car garage, Kyle, I’m down to a two car garage, but this is a much older home. the one I’m living in now, and I guess they built garage as bigger back then because I have all the same matting, all the same floor matting that I use in every square inch of my.
Previous house was, was covered in black rubber mats, from tractor supply, those kind. And I was laying them all down in this new space and [00:10:00] ran out of mats. And there’s still like open concrete space. I’m like, okay, this is much bigger. Like it’s a much larger. So it’s actually a bigger garage gym than I had previously, which is cool, but it took me laying, like actually seeing square footage to, to notice that.
But it’s also a detached uninsulated garage. And what I did not know is that that comes with it basically being a sauna, it’s actually a mild grade sauna. And the reason I say that is because I guess it has the, the vents on top and the sun hits it. And it, it gets hot, but not, not only does it get hot, it sucks.
The, humidity out of it. Cause Dallas is actually a pretty huge humid place. Like people don’t know that, but it’s, it can get really humid here and really hot. That’s what makes it so terrible. But the humidity is like 20% lower. Cause I have a little thermometer. I stick on my whiteboard that gives you humidity and temperature.
It’s about 20% lower than I previous garage gym, which is [00:11:00] like five miles away. And so it’s actually. Sucking out the humidity somehow, but increasing the temperature. But again, it got up to one 15 the other day, like that’s nonsense heat in the, in the garage gym. So I look at it as a welcome challenge. the cool thing about Texas summers or Texas weather is that there’s only like a three month horrific portion of the summer where it’s like this hot.
But then the other nine months of the year are great. Like weather-wise, they’re not like the winters aren’t too cold, you know, falls pretty decent Springs. Awesome. but right now we’re in that like super hot, hot. Area. So I had to move my workout times to morning because unless I was training for the hotter and hell, which isn’t happening right now because of COVID, I would just stick in the middle of the day, but I was kind of doing middle day.
I had to move back to mornings where I [00:12:00] can, I think it’s only 90 degrees in there when I start in the morning, as opposed to one 15. That’s
Joe Courtney: you have some sauna reception going on
Jerred Moon: and then yeah, there’s another sauna in there. Well, it’s funny is if you get in the sauna. Inside this garage, it’s 20 degrees cooler
Joe Courtney: and it’s displayed
Jerred Moon: in the sauna because Emily was her Dawn electrician to come hook this thing up.
And I still haven’t got the electrician to come hook it up yet. And she was like, I bet it’s. Cause it was like we were in there the other day. It’s like one 15. And she’s like, I bet it’s even hotter than the sauna. You probably don’t even need this guy to come hook the thing up. And I’m like, well, let’s see.
Cause I have a little, there’s a temperature gauge inside the sauna too. So I get in there. And it was like 88 degrees. And I was like, what’s this nice. This is, it’s like the opposite of what a sauna should be doing. Isn’t the Antech a map. Yeah. So, so it’s, it’s a weird situation, but I really do enjoy it.
I love the, a new house, new space, new [00:13:00] garage gym. So yeah, maybe I’ll do a, I was going to do a video. I can have all the same stuff. I didn’t get any new equipment. So I don’t know if it’s worth
Joe Courtney: doing
Jerred Moon: when I get there. Oh, yeah. Okay. Joe has a plan.
Joe Courtney: Fancy. Alright. We all really big updates this week
Jerred Moon: since yeah.
Kyle Shrum: good podcast so far.
Jerred Moon: Well, yeah, I mean, these updates are for learning, right? Like people know more about remote work. Now they know what happens. If they’re looking at a detached garage versus an. Attached garage. They know grooming of facial hair is important. Like there’s a lot of good things, solidarity,
Joe Courtney: solidarity.
Jerred Moon: right. So, we’re really talking about accessory work this week, as far as the science goes and the study is the effect of targeted resistance training on bench, press performance and the alternation of prime mover, muscle activation [00:14:00] patterns. And all that means is that they were basically looking at if, accessory work could help lagging muscles to put it in the most simple terms.
So they had, what was it? 27 people, do six week of targeted training. And I’m gonna break it down real like layman’s terms here. They had, they would measure different muscles surrounding the bench press specifically, and they would use an EMG to see. Where the lagging muscles is. And the reason I really liked this study is because, as Joe knows too, having gone to a lot of physical therapy, when you get injured, it’s typically something else it’s like, it’s not like if you hurt your knee or your quad.
and unless there was some sort of trauma, some acute reason that that’s normally like a, a chronic thing that happens over and over again. And it’s a different muscle or lack of activation from a muscle that’s causing. A prime mover to not function properly. And that’s [00:15:00] why I think this is a really cool study because they’re kind of getting to that, but they, they measured everything with an EMG and they wanted to see if doing more targeted accessory work would help, you know, help, activate these muscles more with the EMG, measuring the EMG PO pre and post and the germinal please.
It worked. I mean, it definitely worked. You can look at the anterior joke, toyed, pectoralis, major triceps brachii eye, and just looked at the pre and post tests, from the charts. And you’ll see that there was significant increase, through doing some of that accessory work. And, and that’s the, that’s the short of it.
What did you guys think about this study?
Kyle Shrum: I’ll go. I think one thing I took away from it was the three different. Muscle groups. They were training for H for each test. So for the pre and post test, those muscle grit, whichever muscle group, [00:16:00] you are training the activation for that muscle group went up in each one, but the other two muscle groups went down.
In every instance. And so to me, I said it to me, it proved how important accessory work is and that’s why we put it in our programming. but it also proved to me that, don’t isolate your accessory work. Does that make sense? But don’t, don’t find one
Joe Courtney: or hyper focus,
Kyle Shrum: right? Don’t, don’t find one muscle group that you really like to train or one particular movement or set of movements that you like to do for accessory work and just stick with it.
because they did this over six weeks. So six weeks worth of training, the guys who were trained in their delts, their delts saw improvement, but their pecs and their triceps. Decreased in performance. And it was the same thing for the other two, you know, whichever one, they were training, it went up, but the other two went down in each group.
And so don’t isolate or a hyper focus on your accessory work, [00:17:00] make sure that you’re spreading your accessory work around and hitting all the different muscle groups. instead of just finding one that you enjoy doing and sticking with it,
Joe Courtney: this is a all about muscle contraction practice. When it came down to kind of.
I think that this proves that sexy Saturday wins maybe. No,
Jerred Moon: no, it definitely does. No, it does.
Joe Courtney: but with the, the, the, the, on the small muscle stuff. Yeah. when I was going to PT for my shoulder, all the pain that I was getting was starting to send it around my deltoid and the front of the back, but it found out that my lower trap and mid back was actually the thing that wasn’t turning on.
So wasn’t even feeling it back there, but it was lacking in muscle so much that it, it was causing my shoulder to internally rotate forward and then causing pinching and tightness and stuff like that. So I just want an example of how for PT, it could be better, but I know that. Also my glutes. Weren’t always firing that well because of having really tight hips.
So I tried to do try and get more and [00:18:00] especially with my hamstring injury. So adding in my curls or my bicep days and doing some extra glue work, before I, before I would squash, that would just be regular strength, et cetera, stuff that I knew I needed to add in to improve my lifts, but this sort of, Focusing on a muscle group is also great for as a warmup.
So before I squat, I would do some hips, mobility, and then hit bridges to activate those glutes, because I know that I needed a little extra attention to focus on those specific muscles so that when I did squat, they were woken up and they were ready to go, go versus just squatting and then not being quite ready.
So. It’s good for, you know, this, it showed that the accessory work is good for the longterm. It was kind of cool that it was a primarily focused on the accessory work versus just, you know, I think they benched once per week, but they were doing the session work three times per week. So in the long run that customer work is great, but also, to do it E T if you have one lagging muscle, I think it would be just as well to do that as a warmup before your lifts.
[00:19:00] Jerred Moon: Yeah. And one thing to note and the reason, another reason I really liked this study, they were all very well trained. Yes. So that’s why they had to have at least five years of resistance training experience and be pretty strong. And, you know, we talked, I think it was just as recent as the last podcast.
We mentioned multiple times about how stupid some these studies can get when you’re just dealing with people who are untrained and you get them to do something and then you show her results. These are people who are very well trained. And, so that’s another reason I think that this, this study carries a lot of weight.
Really just should be doing your accessory work. If you’re doing groggy, mathy programming, you’re already doing something that a body geometry is a massive, fix to this problem. And what Joe was talking about. Like, if you can add some simple, like we call it block Sierra, what have you, we want to do whatever you, you can do whatever you want.
just some simple activation exercises, like. That’s all warming up, really, you know, other than the actual [00:20:00] warmup, you know, getting your body, warm, blood, pumping, all those things, but like activating the muscles that you’re about to engage in surrounding muscles as well is always great. That’s why we are always promoting something with no financial kickback, like crossover symmetry.
Cause that’s a great, I mean, I just don’t know if there’s a better. You know, show their activation system out there that gets you ready for it pressing. I know when I do crossover symmetry before pressing just the difference in my shoulders, it’s like, Night and day difference because there’s a simple activation exercise I’m talking about with light bands, just getting my shoulders warmed up by my scapula, you know, engaged.
It just makes everything so much different. And that’s kind of what we have going on here, but you should be training accessory work if you’re doing our programming, you already are, and also throwing it into your warmups. So those are kind of be my takeaways is don’t ignore the accessory and, make sure it’s in your, in your warmup.
And if you’re following our programming, I feel like it’s all. Check [00:21:00] like you’re at you’re good. And you’re doing all of it. You guys have anything else on this one?
Joe Courtney: I was pretty, pretty clear. Certain sweet.
Jerred Moon: Yeah. It wasn’t a one too crazy. you, you could dive into a lot more if you want it to, but accessory work’s important do it.
Now we’re going to be talking about tempo lifting and the benefit of such. So yeah. I guess I’ll go over the, the main parts and then I’ll see what you guys I have to say. So the, we want to talk about tempo lifting and something we wanted to start. Let’s just say tackling on the podcast. Are some of these bigger areas in our programming that we get a lot of questions about.
Like, we get questions about tempo lifting about cluster sets about energy system training. And I think tackling one of the, like these areas one by one, it gives us as a, as a team, a great place to send. Athletes when they [00:22:00] have questions about the science behind it or why we do it or what the benefits are.
You know, we have a place to point people. So this one, okay. Be tempo lifting. And like, Joey did this as an AMA, right. We talked a little bit about tempo,
Joe Courtney: a temple breathing, breathing during tempo lifting.
Jerred Moon: So, but just to,
Joe Courtney: you know, if you want more about breathing as
Jerred Moon: well, So tempo lifting is just lifting.
It’s basically breaking down all the different muscle contractions in a lift and putting a time element to them. So, you know, we, and how we program it and, and, and it’s different. I don’t use some, some coaches use the X. I don’t use the exit thing. It’s stupid. because it’s, it means that for them, that means explode.
Explode starts with an E. It doesn’t start with an X and also that’s not. Tempo is supposed to be time-based and X is not time. I don’t
Joe Courtney: see it. He isn’t listening.
Jerred Moon: So yeah, I know. I’m just, I don’t like it. And a [00:23:00] lot of co I think I might be the only one who does it this way. So I might maybe I’m the dumb one, but yeah, I don’t like the X and that’s how it’s taught a lot of places.
We ride it just time. Each, each element at a time. So if, we’re talking about the squat, we would, we would program something like four, zero one zero. And this is just so I, people have a good understanding of exactly what tempo is. So four zero one zero would be four seconds on the way down a zero second pause.
So we had the East centric. We have the isometric zero seconds at the isometric and concentric. So your muscles are. Shortening again is one second. And then zero, second pause at the top, would, should be isometric, but it’s kind of not isometric, cause you’re not really holding a position in at zero seconds.
So if it was four one, one, one, it’d be four seconds down. One second. Pause. One second. On the way up one second, pause at the top. And that is how tempo works in execution. and then. I’ll hand it over to you guys. And I can talk about some of the benefits, tempo [00:24:00] lifting. but I don’t, you know, I don’t want to steal everything here.
What do you guys have to say about tempo lifting?
Joe Courtney: So with the, Just for just clarification on the up and down part. So that would be the first number for the down part is like when the squad, it starts to go down, but we’ll pull up that first number. You’re starting at the top of the bar and you’re lowering yourself down.
Right. I know in the past I’ve gotten that, that confused as well. tempo sucks. It really does, but it’s something that will really help you nail down your form. And it’s something that’s also kind of good for warming up. So now on your form down warming up to get ready for maybe some, some more explosive or some, some, heavier lifts.
I’ve used it in the past with a lighter barbells. So going down, lowering in the squat and then holding it at the bottom of the squat, getting really set and secure because as you’re, if you’re holding the weight at the bottom of the squat or going down. You’re going to kind of feel if you’re shifting certain ways or if you’re twisting certain lasers or not level.
So to Temple’s a good way to do that. and yeah, if you need some [00:25:00] help about breathing, we did just to go really quick. Cause I breathed normal during tempo as I, how I normally would, you know, take a breath at the top, hold that breath on the, on the way down and then breathe out on the way out, because unless you’re doing like a six plus second tempo, you don’t really need to breathe.
You don’t need to be taking breaths mid because then you’re going to
Jerred Moon: need.
Joe Courtney: Yeah, you have done eight, eight, second ones for
Jerred Moon: now. Eight, eight, eight, eight. And
Joe Courtney: everybody was just like, I was so dizzy.
Jerred Moon: Yeah. That
Joe Courtney: was, those are, those are an exception. They are.
Jerred Moon: Yeah,
Joe Courtney: no, we’ll just, we’ll just, just some of the fun on hard to kill.
Jerred Moon: Yeah.
Joe Courtney: so yeah, you’re not going to be doing anything crazy with your breasts. You’re just kind of briefed them all last year. Cause keeping your core stability during tempo is a big thing. So you’re not breaking down. Kyle.
Jerred Moon: Well, I like,
Kyle Shrum: I like tempos it. well I’m, I may not like them as much when I’m doing them, but I see the purpose of them.
and, and I agree with. With Joe about it, it kind of forces you to focus on [00:26:00] your technique, right? It forces you to do it correctly. And to really think about the movement itself, by forcing yourself to slow down, you’re having to think about what your body’s doing through each, each. Piece of each movement.
And so it’s kind of a mental toughness exercise to me. say when you’re doing tempo, a focus on perfect reps, you’re pro with tempo, you’re probably going to have to lower the weight. She would normally do, you know, normally on bikes, what you’re going to do, X whatever. Oh, if you’re having a count for seconds on them, way down, even if you’re not doing as many reps as you might do in a normal, in a normal set.
You’re still gonna need to lower that weight because that time under tension is really going to take its toll on your muscles over time throughout the sets. And so,
Jerred Moon: that’s a big disclaimer here too. If you, you never done tempo lifting, even if you’re a pretty strong athlete. and you come into our programming and we have tempo lifting, it’s always like I couldn’t do 70% or 65 and it’s like, [00:27:00] That’s probably just because you’ve never done this before.
You know, there are a lot of athletes who don’t struggle with it and there are some that do and now I’ve. Recently, our program’s pretty aggressive ones just to see where people are at. But I always tell people keep, keep the tempo, but decrease the weight. But yeah, you’re right. I see, I see that happen all the time.
Kyle Shrum: Yeah. That, that focus on perfect reps. Like that’s to me, that’s what tempo is for it’s to it’s to perfect your technique. It’s to force you to slow down and to really be cognizant of how you’re doing the movement. And, and so. Really, you know, if it’s, if it’s movement practice, it really kind of should be, you know, lower weight.
It should be something where you can handle the weight while also concentrating on doing it perfectly. Obviously you don’t want to be doing imperfect reps ever, but, it really forces you to do that. And especially with things like. Like squats or like front back squats or like front squats or something like that, where you’re, you’re being, especially like for front squats, for me, like tempo, front squats are just like, [00:28:00] man, they, they really, they, they really, you know, kill my ego.
You know what I mean? Because if you’re, if, if you’re not keeping your core as tight as you’re supposed to with a front squat, you’re going to cave really, really easily. And if you try to go too heavy on a tempo front squat, you’re going to get humbled really quick
Joe Courtney: and all those too.
Kyle Shrum: Yeah. So, and that’s what I like him for.
Yeah. First question. I’m uncomfortable anyway, but I kinda like him. Yeah.
Joe Courtney: Yeah. It’d been my favorite.
Jerred Moon: Yeah. So, benefits of tempo lifting, Kyle kind of mentioned it increased time under tension. So you continue to gain strength because it’s not always, let’s switch the program. Let’s do you know, let’s do this, that or the other secret thing for.
More strength gains it. Doesn’t always have to be a linear progression. Another way you can get stronger is yeah. Time under tension and. In bodybuilding or body building, body, weight programming. This is what’s often missed people. I get this question a [00:29:00] lot. Like how do you program body weight stuff? There has to be a ton of tempo stuff in body weight.
Cause there’s only one way, like you weigh as much as you weigh. Like if you don’t have access to a vest or whatever. And so the only way to actually get stronger and still keep seeing results with body weight stuff is to add tempo to your pushups, add tempo to your pullups. And, I mean, in the one man system, we even add tempo to sit ups, you know?
And so it’s just doing all these things in different ways, trying them dynamic, trying them slow. So increased time and retention is a big benefit to tempo lifting. in barbell training and body weight training, it’s corrective in nature. So you guys kind of mentioned that it fixes what you said. It’s not like, if like Joe, you said, if you, if you’re in the bottom and you’re, you’re leaning one way or the other, like you’re gonna, you’re gonna realize that, it’ll improve your Barbara mechanics.
It’ll reduce your risk of injury, especially if you are starting with these lighter loads and it kind of forces you, it like. You can’t really have an ego with tempo training. Cause the weight will just crush you. There’s no, like if I’m like [00:30:00] telling you to do a dead lift and you want to pull too much weight because your ego and hurt your back, that’s one thing.
But if I’m telling you to do a barbell back squat with a certain tempo, you either can hold those simple times or you can’t. There is no muscling your way through it. and so it’s, it’s definitely going to reduce your chance of risk of injury, with the ego. And it’s great. This is, there’s not many things that are like this, but it’s phenomenal for beginners, just absolutely phenomenal because they need to learn how to use their body.
You know, they need to get that mind muscle connection, establish a little bit more. And it’s phenomenal for advanced athletes. Like it’s great for both, fully across the spectrum because it’s going to push those advanced athletes and it’s also going to help beginner athletes get better. and the metabolic response, this is where.
lifting can turn into a little bit of aerobic conditioning, you know, depending on how in shape or out of shape you are. It could be, it could be straight to be high intensity training if you’re not in good enough [00:31:00] shape. So it is a really, really beneficial, for, for multiple reasons. And we don’t program it like every week, but it is something that you probably see every cycle, if not a tempo, then you’ll see a cluster.
but yeah, that’s about it. Just some things like when you shouldn’t use tempo lifting some other notes I have here, don’t use it with anything that’s dynamic in nature. Like while all shots, muscle ups, snatches, things like that. and also if you are actually a power lifter or whatever, don’t use this as like your primary way to get stronger.
You need to, you need to practice what you’re doing, right. You need to be able to do those things. And so, lift, make sure you’re doing lift normal lifts as well. And we program. Program that stuff quite frequently. So if you’re following our, our programming, you wouldn’t, you wouldn’t see a problem with that, but yeah, that’s about, that’s about everything I have on tempo lifting.
I have one more thing, but I just forgot it. So who knows if that’ll ever resurface? Oh, I was gonna mention one man. One barbell, cause this is like the going back to like [00:32:00] accessory work. Like when I first started well, mail and barbell, there was very little accessory work involved and then there’s an entire, the date we used to update it every single year, dedicated to accessory work.
Cause I realized that that was gonna be important for athletes progress and then same with, This was an update. One year two is adding tempo lifting because this, we saw some massive results I had about 20 athletes sign up for like the beta. This was years ago when I wanted to do this. And typically I feel like it’s a little bit more commonplace these days, but it wasn’t.
And so I had a bunch of, yeah, let’s test it. Who had been doing one man, one barbell for like a year or more. So this is like, there is no garage gym athlete at this time. And. The strength increases they had from like, they were just having like these minimal gains. Cause if you’re just following a linear strength program over and over again, you might get five pound PRS here and there or whatever.
But once they add a tempo lifting, it was just a we, and we ended up naming. I ended up naming the Daisy cutter, which if you’re familiar with the military, Daisy cutter is a bomb that just fricking [00:33:00] like blows a giant hole in the earth. It’s like to clear out jungles and stuff. They use them in Vietnam. As not even necessarily to, it will kill people, but that’s not what it’s designed to.
It’s basically to make a desert out of anywhere. that’s not, it’s not a nuke. So anyway, we named that update Daisy cutter because of everyone just seeing these massive PRS after implementing tip tempo, lifting into their training. So if you’re not doing it, if you’re listening to this, you’re not following our training.
You haven’t seen it before. Definitely. give it a try, definitely be worth it.
All right. Anything else? Tempo lifting. Before we move on to Bambi, then we’re good.
Joe Courtney: I feel like I need to set the table. So I think two months ago, you didn’t even tell us about this, but you and Marco were already kind of doing it. And you posted just a guess on the closed group of Bambi saying, Hey, there’s a new me, yourself, Saturday.
And people were guessing of what it was. Well, I mean, everybody’s is wrong because it’s ridiculous. No, the media [00:34:00] afterwards, you kind of just told us a brief overview of like, Oh yeah, it has this. And then it has this and then has this, and then this I’m just like, Holy crap, this is going to be terrible.
Okay. And Marco posts. And then I asked again, because now that it’s coming out, Marco posted it, our group chat a week or two ago, and I kind of read it over, but you said you needed to tweak it and do a little bit here and there. And I didn’t like. Fully take it seriously. So you’re kind of officially breaking it to us right now.
Like we have a brief understanding of it, but you’re, you’re, you’re breaking it to us as well. So
Kyle Shrum: what I know about it makes me wanna throw up.
Jerred Moon: Yeah. I was going to make it harder to fix and make it neat yourself Saturday, but I decided against it because I think if you do it, this is a, this is one of those workouts that you can, Joe.
Kyle Shrum: The man shots fired
Jerred Moon: where you can, you can make it easier if you want to. It’s kind of up to you, you know, you can over pace it, you will not at the beginning, but there are other things that you could [00:35:00] pay. So I, I was going to like, how could I make it impossible to pace? and specifically talking about some of these, intervals, but I decided not to do that.
It’s just like, you. At your own mercy, you do what you want to do. That’s
Kyle Shrum: part of the mental toughness is yeah. Are you going to push it and make it difficult or are you going to kind of pace it and take it easy?
Jerred Moon: Cause I’ve done this workout like four times and, I’ve done both. I did like, that was the worst workout maybe of my life.
Not really, but it was just bad and it, cause it’s all like heavy and then I’ve done it a little bit less intensity and it wasn’t as bad. So you can. Sandbag. I won’t use any.
Joe Courtney: So you just made it even worse. I call it pacing, but you’re just saying,
Jerred Moon: alright. Right. Here’s Bambi. so it starts off, I’m pretty certain that you’re supposed to be wearing a vest, so.
Just wait until you official [00:36:00] athlete brief, but I’m going to go ahead and say that best on maybe this isn’t me making it harder right now. so you have one set of 200 unbroken air squats. So you needed to do 200 air squats without stopping, meaning you need to set a pace in which you can do that, but I already set the pace for you.
If you’re a competitor that’s four minutes and 20 seconds or less. And then add one minute per level. So established five 20, recruit six 20. and it’ll be very much like, what is it stairway to heaven if you don’t get it under the time cap start over. Joe already loves it. We’re just getting started in this thing.
Kyle Shrum: I feel like I’ve gone anywhere yet.
Jerred Moon: It’s easier when you know, when you see it, it’s going to take longer to brief. So you do these 200 air squats in a timeframe. If you don’t hit yet the timeframe you need to start over at the add the [00:37:00] additional minute, just like we do in stairway to heaven. So if you think, you know what I’m going competitor for 2200 bro, and I didn’t make this ridiculous, by the way, 200, 200 unbroken air squats in four 20 is not like.
Running a five minute mile. I mean, you can, you can do this. So if you’re thinking about, if you’re flirting with competitor, just do it. so after that rest, until you feel like you’re fully recovered, that’s very vague. so rest until you feel like you’re good to go. And then you’re going to do a 150 unbroken air squats with the competitor goal being under three minutes and 15 seconds.
And again, add a minute per level there. you don’t have to start over. If you don’t get that one. So it’s only the first one that you start over on.
Joe Courtney: That was the buy in.
Jerred Moon: That was the buy in. And then you’re going to do a preferably, an ERG or an Airdyne. So like a bike, stationary bike or an Airdyne you’re gonna do four times, 2000 meters.
You can row, if you want to, it just won’t be as bad on the legs as I’d like for it to be. [00:38:00] and you need to do at the highest resistance. That you have. So if that, if you’re on the bike, whatever, you can crank that thing up too. If you’re on, if you’re on the roller, crank that up, Airdyne just paddle harder, I guess, unless there’s a resistance on your Airdyne, some of them do some of it.
and so you’ve got four, four times, 2000 meters with three minutes rest between at a high resistance. And then after that, you’re gonna do a hundred reverse hypers. Or back extensions, and then finish it, finish it out with two 800 meter runs with a one-to-one work to rest ratio. So see, I feel like the fourth hour, four times, 2000 meter and the two by 800.
Great. is where you can, you can just go slow, right? If you want to, but I’m, I’m. Urging you to push yourself on these. So that is the workout high resistance. And I mean, I prefer if you have machines like transition from like being on a bike or being on the rower and then doing the last one as a run, if your only option is to [00:39:00] run, what would be better on the four by 2000 meters would be, do like a sled push or something.
Cause of what I’m trying to accomplish, but if you don’t have the side push and just, just run. So look, I look, I know it took awhile to say all that, but let’s just break it down. It’s some air squats, rest, some air squats go into a couple of 2000 meters do some reverse. Hypers run a couple laps and then you’re done.
Joe Courtney: That’s all you technically need for this workout is a bike, a stationary bike.
Jerred Moon: yeah. And a vest.
Kyle Shrum: Yeah.
Jerred Moon: So,
Kyle Shrum: so explain, explain why it’s called Bambi.
Joe Courtney: I mean, I feel like it’s self explanatory
Jerred Moon: because
Kyle Shrum: it might not be to some people
Jerred Moon: while this is leg heavy. And if you are doing the, if you’re on the bike resistance, high resistance, that’d be enough right there.
But yeah, Marco and I’ve done it a few times. And we just kind of feel like Bambi after the fact. [00:40:00] So that is Bambi. It’s a shake your legs. And I actually, I’m gonna have to ask Marco if we did a vest on those air squats. Cause I cannot recall right now, so you’re getting most of the brief here, but the official brief, just to watch the video and it’ll be very clear.
Joe Courtney: Yeah, that’d be rough.
Jerred Moon: You guys have any you like just sitting here and amazed any tips going through this one theory, theoretical tips, since you haven’t done it yet.
Kyle Shrum: Freaking warm
Jerred Moon: up. There you go
Kyle Shrum: do, do something to get your legs warmed up before you jump in and then don’t jump into this cold cause yeah, this one’s going to tax you,
Joe Courtney: form on air squats.
Don’t be hunched and Arlene and over cause you, you want to put it on your legs, even though it’s going to suck. I mean, but the object is to beat up your legs on this, but you don’t want to, for it to go into your lower back. Cause then once your lower back starts to seize up, you’re not going to be any good.
And you’re just going to. It’s just going to be even more miserable in a not productive way.
Jerred Moon: So then the first time I did this one, so [00:41:00] that’s really good tip for Joe. I did, I was just trying to get them done. Right. And I was leaning forward quite a bit and I felt it in my back. Like I wasn’t unaware of what was happening, but I was like, I think my lower back will be fine is, was my thinking.
And I, I made it through the workout, but. The next couple of days, it was not fun. My lower back was super sore. And so, yeah, just we’ll get, keep that chest up. Right. Well,
Kyle Shrum: you got those, you got those back extensions or reverse hoppers in there too. I mean, that’s going to light your back up anyway, so you don’t want to,
Jerred Moon: yeah.
Kyle Shrum: You don’t want to light it up before you light it up, you know?
Jerred Moon: Yes.
Joe Courtney: There it is. Just write it out before you laid it out. Just like that.
Jerred Moon: Alright. Any, any, anything else?
Joe Courtney: No, I don’t think so.
Jerred Moon: I think this is going to be a fan favorite. It’s a, it’s a good one.
Kyle Shrum: We’ll see. We’ll see. There
Joe Courtney: will be lots of posts.
Jerred Moon: I
Kyle Shrum: know.
Let [00:42:00] us know in a Facebook group.
Joe Courtney: Yeah. That’s going to be the funniest part.
Jerred Moon: Yeah. Yeah. So let us know what you guys think of this, the newest. Meet yourself Saturday at garage gym athlete. We don’t often reveal these, the next one I’m thinking about how do you guys see,
Joe Courtney: I know the next one you use, because at the time you told us and the other one, you said you, what you were going to do as well.
Cause it was already, it was already a workout
Jerred Moon: Blitzkrieg. Oh Blitzkrieg. Yeah.
Joe Courtney: Cause what you said.
Jerred Moon: Cause I co I programmed Blitzkrieg and then it was like this. Then the second thing I programmed was like, the second Blitzkrieg has over run two miles for time or it’s not, I can’t remember
Joe Courtney: what it was immediately.
It was 20 minutes. Yeah.
Jerred Moon: 20 minutes, 20 minutes max distance.
Joe Courtney: But you were like, yeah, I’m going to do Blitzkrieg, but I just got to make it harder.
Jerred Moon: Yeah. So that one’s probably coming. And then another one, Jeremy, Couscous couscous. Yeah, he, so he was on the garage and ethic podcast might be listening right now.
he recommended it in the group the other day. You know how we just did a DIA de Los [00:43:00] Muertos where there’s a bunch of death by workouts. You mentioned doing Murph in a death by format. if that makes sense. So. It would take a long time though, is my only thing. So like, you know how debt buy works.
Like you do one rep the first minute, two reps the second minute, and he broke it down to like, how many, so you start with a 10 meter shuttle runs, right? You’d go 10 meters the first minute, 20 meters, a second minute, 30 minute, 30 meters, a third minute until you get to 1600 meters for your first mile.
And then you do the same for pull ups. Pushups squats. The only, the only change I think I would make is I would make the death by, all, all the reps in one minute, as opposed to like taking a bunch of minutes to do pull ups in a bunch of minutes. Like anyway, I have to work that one out a little bit, but the, the death by doing Murph death by style sounds like a
Joe Courtney: Quatermass.
Jerred Moon: I want you to [00:44:00] do it. It’s not that bad. I want you to, once you get it all out there, it’s not that bad. That the calisthenics, I just don’t want the, to work out, to take like two hours. Cause it wouldn’t even be that hard. If you broke up Murph over two hours, what makes Murph hard is typically like truncated the time down.
Well, that’s it. You guys have anything else?
Kyle Shrum: Lots of behind the scenes happening today.
Jerred Moon: Yeah. Too much. Kyle’s make you uncomfortable. You’re normally our business.
Kyle Shrum: No, I mean, yeah. I’ve looked into me several times for it and. We’re just
Jerred Moon: getting workouts and just,
Joe Courtney: we’re just mentally preparing them for
Jerred Moon: we’re doing behind the scenes.
You do company secrets. That’s the, that’s the deck
Joe Courtney: sneak peak. Some things that will be revealed. You reveal things that never should be.
Jerred Moon: Ah, there we go. Got that down. Okay. Well, thank you so much, everybody for listening to the garage gym athlete podcast. Hey. Leave five star view, positive comment go a long way. You can [00:45:00] really mentioned something about Joe’s beard interview. Like if that happens, come I’ll send you something. I’ll send you a shirt, maybe so like that.
If we get a review with a beard, Joe Beard in there, you might have to go to the YouTube channel to see it. So. Anyway, maybe named Joe’s beard in a interview. There we go.
Joe Courtney: Probably do some pictures in the group group, but you have to be a member to be in them close group.
Jerred Moon: So I just came up with that giveaway right now.
So review. Okay.
Joe Courtney: It’s funny because they come to me and I’ll
Jerred Moon: for the podcast. And, if you have the best name for Joe’s beard and a review, I’ll give you a free tee shirt or banner. If you want that groggy mathic banner, those seem to be a fan favorite. So
Kyle Shrum: I’m going to name Joe’s beard now. Okay.
Jerred Moon: Those banners.
Yeah. You have to go into the. Podcast app to do that. All right. If you want to join our training where we really are [00:46:00] trying to put the science into practical application for you guys talking about the successories accessory work, body geometry, all the things that we are thinking through that way, you’re not just doing programs like I saw, I haven’t gotten this in a long time, but I got it.
The other day, someone posted on one of our Facebook posts. Why would I do this when there’s so much stuff for free? And my response generally to those types of people are, if you’re getting, if you’re getting great results with free, you should keep doing free. Like, wait, you don’t need to come here. Like, that’s fine.
If, if, but if you feel like there’s someone out there or maybe a group or organization or team that could maybe do a little bit better than you maybe think about some things that you’re not thinking about. Right. Possibly write a program better than you because they’re not doing it part time after work or, you know, on their lunch break.
It’s like a full time occupation then, Hey, you can pay a nominal fee. [00:47:00] And I don’t know if he, my opinion for how much we, we really try and value and provide to the athlete. Come give garage mouth to try you do 14 day free trial. It’s not a marriage. We want you to test it out because we don’t really want you here.
If you don’t like it, you get to try it out for two weeks. Absolutely free. We have like, I don’t know, 97 different tracks. I think Joe last
Joe Courtney: I counted. It
Jerred Moon: feels like it’s we have a bunch of tracks for multiple different goals. So if you’re on the fence, Hey, come join us. Now. All of you listening, who are already one of our garage and athletes, you’re awesome.
And you are what keep me personally going each and every single week. So thank you for being here. And you gotta do Bambi, like just do it and do it the proper way. Alright, because this, this is me. I left in some ambiguity on how to execute some things, do it the right way and let me know how it went posted in the group.
but that’s it, that’s it for this week, guys. Thanks for listening. Thanks for. [00:48:00] Being part of the community I’m out. Thanks for listening to the garage gym athlete podcast. Do you want to learn more? Go to garage, gym athlete.com. You can learn about our training. Let us send you a copy of our book, the garage, the mathlete, or you can even get featured on the garage gym athlete podcast.
Thanks for listening.