The Ultimate Home Gym
with Guest: Doug Brignole
We dive into some areas of the physics of resistance exercise and discuss how to put together an optimized home gym. One thing this pandemic did is spur a lot of us build our own home gyms. The first and foremost consideration is space. Being selective and choosing equipment that you really need is a must. Not buying equipment you would like, but don't need, is challenging. Enter Doug Brignole.
His book The Physics of Resistance Exercise focuses on exercises and movements that produce the greatest growth stimulation with the least amount of risk of injury. By understanding the way the body intended the muscle to work, load efficiency is maximized.
Use his approach to maximum-gains training, and assemble the ultimate home gym
Go to http://shrnetwork.biz/HOMEGYM for some of the equipment discussed.
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Show Notes:
The Ultimate Home Gym
[7:00] How is muscle recruited?
- Mechanical tension- higher loads.
- Fatigue- lower loads to failure.
[8:45] volume
- Total fatigue is not 1:1 correlated with total growth stimulus.
- Increasing reps in reserve by a bit allows for a better stimulus to fatigue ratio and more volume.
[12:00] Properly targeting a muscle group.
- It comes down to insertion, origination, function, direction of the force vector, and your intention when performing the movement.
[17:00] How Doug built a home gym to accommodate for good stimulus.
[20:30] Bilateral deficit is explained.
[24:50] The advantage of a dual adjustable pulley machine.
- The pulleys can be adjusted horizontally and vertically.
[40:00] How did Doug get interested in biomechanics?
[49:26] Doug is not suggesting that compound lift don’t work.
- Why not do the lifts that give the best stimulus to the muscle with the least damage to the joints and skeleton?
[57:52] Why not front squat?
- Allows you to load the spine less than back squat, but it doesn’t load the quads anymore efficiently.
[1:02:40] The Brig 20
- Decline db press
- Lateral incline raise
- Cross cable rear delt
- Supinated front delt raise
- Cable skull crusher
- Alternating curl
- Cable sissy squat
- Cable ham curls
- Seated cable crunch
- Cable obliques and rotations.
[1:22:00] Torque on the muscle is not solely dictated by load used.
