1 00:00:08,479 --> 00:00:09,970 - Hey everyone! 2 00:00:09,970 --> 00:00:11,220 Welcome back to Chalk Talks. 3 00:00:11,220 --> 00:00:13,270 I'm your host, Tech Sergeant Hills. 4 00:00:13,270 --> 00:00:14,770 Thank you for tuning in today. 5 00:00:14,770 --> 00:00:17,760 Today we're gonna talk about new year's resolutions. 6 00:00:17,760 --> 00:00:19,187 New year's resolutions are an exciting time 7 00:00:19,187 --> 00:00:22,170 because it gets you geared up for the upcoming year 8 00:00:22,170 --> 00:00:23,408 and it's a promise that you made to yourself 9 00:00:23,408 --> 00:00:24,830 for a life change. 10 00:00:24,830 --> 00:00:27,060 The biggest factor in creating a new year's resolution 11 00:00:27,060 --> 00:00:28,700 is coming up with a game plan, 12 00:00:28,700 --> 00:00:30,260 which takes three things. 13 00:00:30,260 --> 00:00:32,100 First, you wanna decide your goals. 14 00:00:32,100 --> 00:00:34,530 Second, you want to decide your why, 15 00:00:34,530 --> 00:00:37,220 and third, you wanna see how will you measure your success. 16 00:00:37,220 --> 00:00:40,235 Your first step should be to decide your training style. 17 00:00:40,235 --> 00:00:44,270 So we're gonna talk about volume versus high intensity. 18 00:00:44,270 --> 00:00:46,400 Which style is best for growth? 19 00:00:46,400 --> 00:00:49,440 If you just wanna focus on high volume, 20 00:00:49,440 --> 00:00:52,984 what that looks like is a lot of reps, many repetitions. 21 00:00:52,984 --> 00:00:55,750 High intensity: keeping your target heart rate up, 22 00:00:55,750 --> 00:00:57,770 not taking a lot of rest periods 23 00:00:57,770 --> 00:01:00,100 and lastly, heavy weight and time under tension. 24 00:01:00,100 --> 00:01:01,340 So, typically, for instance, 25 00:01:01,340 --> 00:01:02,950 if you're doing 10 reps, 26 00:01:02,950 --> 00:01:05,594 it's about 15 to 25 seconds for 10 reps. 27 00:01:05,594 --> 00:01:08,140 So that time under tension is whenever your muscles 28 00:01:08,140 --> 00:01:09,316 are being fatigued at the most. 29 00:01:09,316 --> 00:01:10,149 All right. 30 00:01:10,149 --> 00:01:11,230 So this first demonstration 31 00:01:11,230 --> 00:01:13,110 is gonna be for our upper body, 32 00:01:13,110 --> 00:01:15,484 and we're gonna get into a bent overrow. 33 00:01:15,484 --> 00:01:18,060 Bent overrow is gonna target those back muscles, 34 00:01:18,060 --> 00:01:19,657 upper and lower back muscles. 35 00:01:19,657 --> 00:01:23,460 And this first exercise is an isolated movement 36 00:01:23,460 --> 00:01:25,370 because we're using free weights. 37 00:01:25,370 --> 00:01:26,600 I'll show you after this 38 00:01:26,600 --> 00:01:28,440 what it looks like on a machine, 39 00:01:28,440 --> 00:01:30,160 which is the seated row machine. 40 00:01:30,160 --> 00:01:32,590 So both of these exercises are targeting 41 00:01:32,590 --> 00:01:33,830 the same muscle groups, 42 00:01:33,830 --> 00:01:35,750 but the free weights are gonna be 43 00:01:35,750 --> 00:01:36,940 a little bit more of an advanced move 44 00:01:36,940 --> 00:01:40,390 because you're having to depend on your own body weight 45 00:01:40,390 --> 00:01:41,607 versus the machine. 46 00:01:41,607 --> 00:01:45,440 (hip-hop music in background) 47 00:01:54,832 --> 00:01:55,720 All right. 48 00:01:55,720 --> 00:01:57,550 Next up we're gonna focus on lower body. 49 00:01:57,550 --> 00:02:00,530 We will be doing a barbell squat versus dumbbell squat. 50 00:02:00,530 --> 00:02:03,040 And the two differences in these exercises is, 51 00:02:03,040 --> 00:02:04,500 with the barbell squat you can see 52 00:02:04,500 --> 00:02:06,310 the weight's gonna be up on your shoulders. 53 00:02:06,310 --> 00:02:08,930 So that's using your upper body along with your lower body, 54 00:02:08,930 --> 00:02:11,170 whereas your dumbbell squats 55 00:02:11,170 --> 00:02:13,960 it's more so isolated lower body movement 56 00:02:13,960 --> 00:02:16,620 rather than having to use any of your upper body much. 57 00:02:16,620 --> 00:02:18,270 So those are the two differences, 58 00:02:18,270 --> 00:02:20,399 and we're going to a demonstration now. 59 00:02:20,399 --> 00:02:24,232 (hip-hop music in background) 60 00:02:42,700 --> 00:02:44,150 Well, that's it, everybody! 61 00:02:44,150 --> 00:02:46,440 Thank you for tuning in to this episode of Chalk Talk. 62 00:02:46,440 --> 00:02:47,480 Stay tuned next month, 63 00:02:47,480 --> 00:02:49,300 where we're gonna talk about nutrition. 64 00:02:49,300 --> 00:02:50,424 I'm your host, Tech Sergeant Hills. 65 00:02:50,424 --> 00:02:51,293 Stay swole.