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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

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

  • ready to help you.

  • 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

  • unlock more muscle for you.

  • It's just an overhead press.

  • Did you spot it?

  • If you didn’t; look again.

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

  • a 25lb weight.

  • Now, this is called "Offset Loading".

  • Besides the obvious increase of core activationbecause my body is going to have to stabilize

  • and prevent the heavier side from tilting downwe have a lot of other ways we can

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

  • in muscle mass.

  • 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 exercisewe'll take the side lateral raise for

  • your shoulders.

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

  • You have three options.

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

  • pace of the heavier weight.

  • 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

  • things all over the place.

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

  • add some muscular controlthe manual muscular control from youwhich is going to lead

  • to more muscle hypertrophy in the long run.

  • Think about it.

  • 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 want the same thing.

  • 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.

  • Why?

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

  • this increased size.

  • So you want to make sure you do that.

  • However, we have one other option.

  • 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

  • the ultimate muscle control.

  • 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

  • of lifting that dumbbell up.

  • Even 10lbs here feels incredibly heavy.

  • But here's the cool part.

  • 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.

  • So now you're doubling the weight.

  • 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 dumbbellthat

  • 10 pounderto 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

  • you're doing here.

  • 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.

  • You offset load.

  • 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

  • three techniques.

  • 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

  • a stimulus for growth.

  • 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.

  • You want to do leg work?

  • You do lunges.

  • Getting offset loading n lunges is incredibly difficult.

  • Why?

  • 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

  • matter what position your body is in.

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

  • Finally, you can do your triceps.

  • Same thing in a tricep extension here.

  • Utilize the same principle.

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

  • lead you to more muscle growth.

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

  • of our programs.

  • 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.

  • It's something that's going to help you to get better gains.

  • Make sure you subscribe to the channel, and of course, check out one of our latest videos

  • over here.

  • All right, guys.

  • I'll see you back here soon.

What's up, guys?

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