A Quote by Greg Plitt
The only reps you don't grow from are the ones you don't do.
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There are no shortcuts—everything is reps, reps, reps.
You always want to be working, doing reps, but there is also a time you need the mental reps.
Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction. This allows your muscles to have more time under tension, and you work different muscle fibers.
The last three or four reps is what makes the muscle grow.
We go out to practice every single day and we have fun out there, but at the same time, we're getting work done. We're going hard. If it's reps for the scout team, we're giving them good reps. If we're getting reps for the first team as a tight end group as a whole, we try and go out there and put our best out there as a group effort.
From the bodybuilding days on, I learned
that everything is reps and mileage. The more miles you ski, the better a skier you become; the more reps you do, the better your body.
I think the body responds to more reps better than heavier weight. As long as I got those reps in three or four sets, it didn't bother me and I could come down on the weight. Teams didn't want me to do it as much, but that's just the way it is.
In those days, I did what was necessary for me to win. This included training with heavy weights: a precursor for injury. So if I could do it over again I’d train with lighter weights, higher reps, no sets below 10 reps, with negatives slower than positives, and avoid injury. If I had done that, my physique wouldn’t have been quite as bulky, but with more definition and with less pain.
State are not made, nor patched; they grow;
Grow slow through centuries of pain,
And grow correctly in the main;
But only grow by certain laws,
Of certain bits in certain jaws.
On resting in between reps: It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you. Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.
The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.
You try to get mental reps through the eyes of others, then it's your job to kind of get your reps through your eyes. So that's kind of what I do.
The only way to be a champion is by going through these forced reps and the torture and pain. That's way I call it the torture routine. Because it's like forced torture. Torturing my body. What helps me is to think of this pain as pleasure. Pain makes me grow. Growing is what I want. Therefore, for me pain is pleasure. And so when I am experiencing pain I'm in heaven. It's great. People suggest this is masochistic. But they're wrong. I like pain for a particular reason. I don't like needle's stuck in my arm. But I do like the pain that is necessary to be a champion.
Only by examining our personal biases can we truly grow as artists; only by cultivating empathy can we truly grow as people.
My advice for someone who wants to be creative but has a chronic illness is to think of something that you can do as opposed to all the things you can't do - and do that. It's just like gardening: What can grow in this soil? There's some soil you can grow roses in and some soil you can only grow cactuses in, so if you can only grow cactuses, become the best cactus grower in the whole world. Taking care of yourself is the most important thing. Find something that makes you happy. Don't get down on yourself that you can't run a 4K or dance all night long at a fun club. Give yourself a break.
If the purpose of the wall was to destroy Berlin, Herr Ulbricht and his cohorts have erred sadly. Berlin is not only going to continue to exist - it's going to grow and grow and grow. Its ties to West Germany will not be severed.
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