THE 4 FOUNDATIONAL PILLARS OF EXERCISE EXECUTION
there . But as you do it over and over again , and you start getting better at this , you will begin to enjoy it . It is about shifting your paradigm from “ This is really painful and I want to stop ” to “ Wow , this burning means that I am forcing my body to get to a new place it has never been to before . I cannot wait to see the results !”
Some people are afraid to go to failure for fear of getting hurt , and this is a valid fear . But if you prioritize the form and tempo over the intensity , the risk of getting hurt goes down substantially . There are also certain exercises that you want to go to “ technical failure ” as opposed to “ absolute failure .” For example , when your core starts to unlock and no matter how hard you try , you cannot maintain a neutral spine on a squat or a deadlift , the set is done . Whereas on a set of machine presses , curls , or chest-supported rows , you can keep trying as hard as you can until that weight is simply not moving anymore . to point B .
These 4 pillars of training should always be in place if your goal is to maximize your muscle gains . Sometimes we are misled by so much information on the internet about training with reps in reserve , training ballistically by just moving weight , or fluff exercises that drastically limit how much weight you can use . I can guarantee if you are on a proper program , your nutrition is on point , and you prioritize your recovery , once you implement these 4 pillars , your results will skyrocket !
If you need any help with these principles , feel free to message me on Instagram at @ physiquetacademy or at physiquetacademy @ gmail . com .
Load - Once you prioritize these 3 principles above , now we can focus on load . Ultimately , the progression of load through time is the primary driver for muscle growth . Does this mean lifting as heavy as you possibly can ? YES . But it is number 4 in this hierarchy . So , the load should not be above the range of motion , proper stabilization , tempo , or intensity . Once these other factors are in place , you can start loading the weight . Obsess about getting either more reps or even doing 1 more lb . week to week as you maintain these 3 factors above the stable . With proper form , control , and tempo , I have never met someone who can squat 500 lbs . who has small legs . Or someone who can bench press 300 lbs . with a small upper body . It is about using this heavy load as a stressor onto the muscle as opposed to simply just moving this weight from point A