I have been receiving many questions regarding Graded Rep Intent from the general public.
This is an article that we posted on the Inner Circle last summer…
Rather than rewriting, the easiest thing to do is post the article that was previously only published to the elite Inner Circle members.
If you’re NOT an Inner Circle member, if you become one, you’ll have access to many articles that the general public with never see.
If you ARE an Inner Circle member, we promise this will not will not be a recurring theme.
Graded Rep Intent
This article, written by Al Coleman, describes Josh’s Graded Rep Intent in the corresponding Biceps Exercise video.
Repetition Number 1
1. With extreme attention, build up force in a fashion gradual enough to barely break inertia.
2. After inertia has been imperceptibly broken, proceed through the positive stroke whilst going as fast as you can with a minimum or 25% effort.
3. At the upper turnaround, make an imperceptible change in direction and proceed through the negative stroke at a speed equal to the positive stroke. You may have to move at what feels like a slightly faster speed to accomplish this.
4. Approach the lower turn carefully, but not so carefully that you begin to create segmentation.
Repetition Number 2
1. After making an imperceptible turn around, and without any pausing, proceed through the positive stroke as fast as you can with a moderate or 50% effort.
2. At the upper turnaround, make an imperceptible change in direction and proceed through the negative stroke at a speed equal to the positive stroke. You may have to move at what feels like a slightly faster speed to accomplish this.
3. Approach the lower turn carefully, but not so carefully that you begin to create segmentation.
Repetition Number 3
1. After making an imperceptible turn around, and without any pausing, proceed through the positive stroke as fast as you can with an effort that is almost as hard as you dare or 75%.
2. At the upper turnaround, make an imperceptible change in direction (compound pushing movements only. Rotary and compound pulling exercise have different rules) and proceed through the negative stroke at a speed equal to the positive stroke. You may have to move at what feels like a slightly faster speed to accomplish this.
3. Approach the lower turn carefully, but not so carefully that you begin to create segmentation.
Repetition Number 4 and Every Rep Thereafter Until Failure
1. After making an imperceptible turn around, and without any pausing, proceed through the positive stroke as fast as you can with an effort that is as fast as you can with a 100% effort.
2. At the upper turnaround, make an imperceptible change in direction (compound pushing movements only. Rotary and compound pulling exercise have different rules) and proceed through the negative stroke being careful not to allow the negative to run away from you.
3. Approach the lower turn carefully, but not so carefully that you begin to create segmentation.
Addendum: I wrote this article in order to show some real time parallels between dynamic and TSC protocols. If you take note the article is described the same way that TSC is sans the movement and speed.
I also wanted to show some general misconceptions regarding speed and the dynamic protocol. The end product of speed is a conglomeration of equipment(resistance curves,etc…) and perfect turnarounds. The description of speed is preceded by a number of qualifiers and those qualifiers increase in importance and number as fatigue sets in.
– Al
{ 218 comments… read them below or add one }
Before I was exposed to RenEx , I was doing and teaching this all wrong. I had been instructing my clients to do as I did…that is to focus too much on (speed of movement) , going SLOW. In fact I hear other instructors with their clients repeating the word 25 or more times during the set! This now really annoys me when I hear it.
I should have been instructing them on uniformity and graded rep intent!
Notice in the article the following language related to percentages of effort: minimum (25%), moderate (50%), almost as hard as you dare (75%), and as hard as you dare (100%). Just like performing TSC. Most instructors that I come into contact with think that RenEx is just about “going slow” and “good turnarounds”. Well I’m here to say it’s waaaayyyyyy more than just that.
thanks for sharing your vast experience John
The text and the video has certainly helped me refine and improve my repetition performance.
The harder and faster I try to contract the positive after an imperceptible lower turnaround, the harder the resistance seems and without a predetermined speed, you end up moving at a slow speed as a result of these factors coming together. For me the sensation is as I imagine it would be like trying to push a piston on a oil hydraulic filled chamber as hard as you possibly can, physics determines the speed the piston actually moves, despite increased force placed upon it.
Great little teaching tool.
Pete
brewing up some articles about determining frequency of trg, the epic workout, the knee part 4, muscle control, and Trapped 3 …..
the vast majority will be reserved for IC
Curious where people’s interest lie?
Pete,
i like the analogy….thanks
this isn’t complicated, but it’s not “easy” either….
oh….brief article called “Mentzer lives through the eyes of RenEx” on inner circle soon too…
Nice Job Al and Joshua.
You must of been in a generous mood posting this. Obviously, you are under no obligation. Can’t wait for people to start to go nasty negative on another freebee.
jeff
should be any minute now…….
think about it Jeffery it has to be tough to follow all of the articles and not have access to RENEX gear
Creates a lot of cognitive dissidence for some people I bet.
I am happy that you have some great studios with great trainers like Al and Ken working for you. I am glad you are in fantastic condition. I don’t covet who you are or what you have. And others not having what you have certainly doesn’t invalidate all the points/ideas/concepts that RenEx has about exercise.
When people get the muscle greed real bad, I think it creates a lot of issues. I had extreme muscle greed for a while in my life, not so much anymore. Doesn’t bother me if someone is getting better exercise sessions in then I can get or give clients. I think its great. People trying to find better ways.
What is the problem? It is 90% diet after all. Nothing wrong with perfecting the stimulus. But as we know people can do much to improve there lives by living a healthier life style.
My muscle greed is totally gone, but I keep it in context/check.
jeff
Sorry,
I meant my muscle greed isn’t totally gone…
wise words jeffery
“proceed through the positive stroke whilst going as fast as you can with a minimum or 25% effort.”
How does the trainee know that they are actually making a 25% (or 50% or 75%) effort? If you are simultaneously trying to minimize perceived effort and maximize speed, don’t you need direct feedback on the relative effort?
Also, if you truly are generating 25% of your maximum potential force (on the first rep), isn’t the weight going to have to be quite low in order to get any movement at all?
Larry,
In order:
“How does the trainee know that they are actually making a 25% (or 50% or 75%) effort? ”
You don’t. This is merely a way to use language to attempt an objectification of the effort progression of a set and to draw some parallels to TSC protocol.
“If you are simultaneously trying to minimize perceived effort and maximize speed, don’t you need direct feedback on the relative effort?”
We aren’t trying to minimize perceived effort, we are trying to not provide a maximal one “out of the gate.” To talk about this requires someway to express what is less than 100%. We also aren’t trying to maximize speed. Speed is controlled by a number of different things that aren’t internal or intentional.
“Also, if you truly are generating 25% of your maximum potential force ”
I’m only going to address the pasted statement above because the second half of it doesn’t apply. We aren’t trying to generate 25% of our maximum potential force. Force and effort are two different things and actually become inversely proportional to one another as the set duration gets longer.
I hope this helped.
Thanks.
Thank you. That was helpful.
To me, it all goes back to contraction. This is greatly influenced by you guys. The weight stack or weight, is sort of a monitor to assist to see and feel what’s happening contraction wise.
In the future Josh you may want to have someone proof read the BS before posting.
There are wise minds and truck loads of experience contributing to these and upcoming articles here and on IC.
Thank you guys, professional, factual, objective and practical resources you provide that a subject and instructor can use to optimize performance.
Oh Josh, please don’t turn off my comments LOL
Pete
This article really hammers in alot of stuff you guys have talked about. Or helps piece alot of things together for me anyways. The why of 10/10, how this fits with flying under the radar, how this fits with avoiding segmentation, lowest amount of resistance necessary, continuous tension, etc. etc.. I think Josh said, “it’s not hard but it’s not easy either.” Things like, “the machine gets out of your way” makes more and more sense. “One giant continuous loop of dynamic effort as you get weaker and weaker.”
Joshua
It is even tougher when you have tried the RenEx gear and do not have access to it……………………………………YET!!!!
to any interested we are adding a new section over on RenEx Inner Circle:
We will be adding a new section to the page it will be a research review….discussing research papers relevant or related to RenEx…I’d like to welcome Trevor Johnson, he will be the cheif contributor to this section.
see new article at RenEx Inner Circle:
ACE Genotype Variability And The Pump!
Hi Josh,
Thanks for the post and the video clip “a picture is worth a thousand words”. This brings home the real objective as opposed to the assumed objective. I am not sure if Larry has actually experienced the graded rep intent. But from my trials and efforts with and out any feedback I will try to expalin how I felt with the graded rep intent. I used all the same weights as I have previously used.
On the first rep I did as you suggested just broke interia I felt that the effort was about 25% (Larry yes by feel). As I progressed from rep to rep (inroaded)my muscles fatigued and I had to progressively increased my effort, the load itself never changed.
What I find difficult to understand is that Josh has taken his time to video himself explain the process and than people come back and ask questions I might be wrong most of the crtics do not trying exercise movements as clearly explained.
The questions should be Josh I tried this and I found out this or I felt this……?
One good thing Josh sounds like you have got yourself a “new proof reader”.
Somethings I was thinking about:
Joshua, quite some time back you talked about how the cam finally catches up with the strength of the muscles at the end of a set. Or the muscles finally match up with the cam rather. You talked about how you can’t have a different cam for each rep. What if you could have a different cam or cam effect for each rep? Would this make any difference or would we end up with the same inroad if you just gradually exert more and more effort with a single cam?
I was thinking about the end of a set done on a dynamic Renex machine. Your strength is now nearly equal to the amount of weight on the weight stack. What about the remaining level of strength that is now too weak to lift that weight? This is where a runaway negative takes you below this level isn’t it? I have heard you guys talk about this for a long time and now I think I really get it. You have pushed your muscles literally to a point where they cease or close to cease to function.
Hi Donnie,
There are two…maybe 3 ways to address this…i will give you the most practical way as described by Ken Hutchins in the SuperSlow technical manual…there is a trade off though…this method does not send itself to exact standardization which is important for recording keeping especially when paying clients are trained by multiple different instructors.
“During the first few repetitions, resistance becomes less meaningful at a point somewhere between 2/3 and 3/4 completion. I recommend this for advanced subjects: As soon as you sense a point where there is any greater ease of movement- not just decreased pressure- immediately , but barely change direction…turnaround.” Ken Hutchins
As I’ve said before the cam is designed for the last reps of the set…there is always a give and take but I believe this works best…if you ever hear people say “Well their cams fall-off too much” it’s simply because the person is ignorant about how they are to be used.
Joshua
Thank you very much for the detailed answer Joshua.
Thank you very much also Ken.
Donnie,
You are welcome
yes, Steven…it’s not too hard to figure out who the biggest fans are.
and you are welcome….we have more stuff brewing 🙂
Wow! Seems like a lot of hostility for a couple of simple, fairly obvious questions…. And no, I haven’t tried this, as I normally work out with free weights using an conventional approach. I didn’t realize this was intended only for the ‘enlightened’. My apologies for disrupting the love fest…
Donnie,
Great question, I think Al Coleman is preparing an article on this subject as we speak.
Hi Larry,
Apologise for the tone of my post. I can’t speak for Josh or Al but I think the graded rep intent will work the same using free weights that is my experience. It is the exercise process as opposed to the equipment. I also don’t have access to RenEX equipment. Use the same loads that you usually use. You will find that as you progress through the set your effort will have to increases somewhat not sure of the exact percentages of the increases. But I estimated that by the last rep you are producing 100 percent effort. Hope that helps.
Steven,
After reading Al Coleman’s response above, I think I now understand the main point.
This Graded Rep Intent method is not much more than a warm up rolled into a single set. Is this how RenEx maintains the line we use 1 set to failure?
I think it is fair to say that the warm up is built into the set, yes….but there are benefits beyond this point.
Regardless of what method you use you will not be exerting maximally until the final reps of the set….this is pretty universal with any set that allows for multiple reps…the initial reps are done with a much lower percent of maximal effort and the later reps are done with a higher percent of maximal effort…nothing new there.
Larry,
That happens quite often with these folks. Go along to get along mentality. Stick with the free weights and conventional approach…far more productive.
Matt,
In order to make an evaluation or a definitive statement would one not have to have continued experience with said methods for a year or more?
Another reason a definitive statement like this cannot be made is a subject that Doug McGuff as often discussed and a current research review we have up on Inner Circle: -ACE Genotype Variability-
So for more than one reason it is impossible for you to tell Larry what is “far more productive” as you simply do not know and I would guess that Larry would want to find out for himself rather than take the word of a deconditioned and relatively inexperienced 35 year old man.
Joshua
Pete,
If the “please don’t turn off my comments LOL” comment was in reference to my deleting posts and turning off comments on the BBS site, please be aware this was done at Josh’s request.
Until things settle down and I am better able to police comments, comments will remain off.
Doug,
I believe, based on a conversation I had with Pete on Facebook, that he was referring to the fact that I have been accused of blocking certain people’s comments here….which I will do, but it is very rare….gotta draw the line sometimes.
Although Pete should speak for himself, as I cannot be 100% sure of his intent.
Joshua
I’d like to see BBS have a policy and a direction, if the environment was better I would certainly contribute…but as you know there are certain individuals that have a anti-RenEx agenda and will go on indefinitely even though they have repeatedly made the same points.
Josh,
Or Larry can go along to get along.
I’m 35 and relatively experienced – been doing this vocationally going on 20 years. I’m deconditioned after following Dr.Doug McGuff’s Ultimate Exercise Routine and bouts of overeating concomitant with clinical depression.
1) Yes, a method must be tried for a period of time in order to reach a conclusion – RenEx doesn’t work in its current prescription. Despite your claims, you have ZERO evidence in favor of your methods – quite a lot of empirical evidence working against you.
2) Conventional methods are FAR superior because now that I’m using them, I’m getting back in shape quickly as are many others and no, it isn’t “selection bias” rather training judiciously and throwing out ineffective approaches. Many have learned this hard lesson.
You disrespect Ken’s legacy every time you post. I hope he is eventually able to divorce himself from you as you are an albatross around his neck. As much as I disagree with certain portions of his work, I admire it and respect it along with Doug’s. You’ve produced disdain for their movement so in that sense, you’ve been quite effective.
Not that I’m prescient, but I predict that your flash in the pan is over and RenEx will soon be history…sounds like you are off to a great start. Have a great year!
Matt
Matt,
You say you have to use a method for some time to evaluate, but you have never used RenEx. So how can you make an honest evaluation?
Personally I’m very happy with my results and that of my clients…curious how many session a month your facilities are doing? how many sessions have your locations done in total? Where are your studios located? …which bodybuilding shows will you be entering in 2014?
Can you define “doesn’t work” ? Can you explain to me the recipe that does? when i hear ” conventional methods ” i assume it’s the old Chest and Tris Monday night, back and bis Tuesday…etc, etc…
Is that what you mean ?
By disqualifying RenEx this presumes you have a definitive solution…so let’s hear it… What do you recommend that will get me in such fine condition as you?
Thanks for the well wishes, i’m really looking forward to 2014…life is good 🙂
Matt,
Are you a missionary out to save RenEx/SS/BBS people from their poor training methods? Maybe you should considering going to some local marathons and crossfit studios and try saving those people also.
If you don’t think this stuff works, great. But so what? A lot of people do thinks it works and are happy with there results. Non-responders tend to make up many of the people who spend time on this subject o the internet.
The dynamic build of Project X I think can help people to use the graded rep approach.
Why would one read every thing a group puts out IF they didn’t believe it was valid?
Matt Spriggs is our biggest fan, i am sad to hear about his mental health issues.
I’m not a missionairy. These non responders could become much more responsive if they optimized their training. You guys claim to be optimal, but you don’t stop there. RenEx launches assaults on other methods and manufacturers. Dish it, but don’t take it!
Forget graded reps…focus on progress.
Matt,
Where has someone taken a position against RenEx? I’d love to see a written word on why RenEx doesn’t work.
What is optimized training? Can you tell me how? I’d love to get great results.
Can you define progress?
I’m betting you won’t answer one question…..
Josh
“The dynamic build of Project X I think can help people to use the graded rep approach”
indeed..TSC too…removes any esoteric aspect… forces you to grade your effort assuming the proper force level is selected.
My condition means nothing.
How’s that machine manufacturing going??? Set me up for a tour!
Well it could mean you are eating too much and not providing an “ideal” exercise stimulus….
You seem to have a real hard on for info you think you have gathered.
I have $10,000 I’ll put up that says my manufacturing plant is two doors down from my studio in Altamonte as it has always been…it’s a free country…sit outside and prove otherwise.
Matt,
How do you define progress?
lol…funny you asked that too….he won’t answer or he’ll say doing more weight for more reps.
Machine manufacturing going well? Please share, I’d love a tour!
Manufacturing in this country… in this day and age is actually quite challenging, but we continue to press on….going on our fourth year with facilities now in three countries…and two major research universities….
I have had a change of heart…when would you like your tour? can you please make sure you bring you camera, i will make this happen…even after our new engineer show you the place.
Why bother Joshua?
he won’t answer…the best i can conclude is that he wants to be me…
whatever the reason dude is totally OBSESSED!
Matt,
What do you want from Joshua? In your ideal world, list out what actions you would like Joshua to take.
Matt,
I’m down with this…you’ve been at it for sometime…let’s put it to an end, please provide me a list of the things you want from me…
and also a date you would like to see the RenEx machine shop
Progress – opposite of regress. Quite simple.
How do you define “conditioning” you keep talking about? Think before you answer…
Just because my body fat is high doesn’t mean that I do not have expertise.
lol great answer Matt
less than technical but in the bodybuilding world we refer to ones lean mass to bodyfat ratio as their “condition”
Jeff,
1 Speak articulately
2 Be honest
3 Advance hit
4 Be inclusive rather than alienate
This wouldn’t help me. It could help him.
Why do you care?
Maybe he sees as the last great hope for HIT…I would love to hear his answer though
In the BB world. How about fitness? Bad word I know. What if I can run a mile faster than you? If I have a lower resting heart rate and my heart rate recovers faster, am I not more conditioned?
Low fat is conditioning? POWs are very conditioned!!! I told you to think before you answer. Oh well
oh silly Matt…POW’s are lacking in the lean mass department.
at 8 years your senior i could run a mile backwards faster than you…silly…
lower resting heart is not a indication of your “fitness”, but it can be used to flush out certain metabolic disorders.
Matt,
Are you going to use the “cardio” argument? Isn’t that Anti-BBS ???
Well you’ve got me there…running backwards. You keep taking leaps backwards with RenEx.
I’m very doubtful you can run faster than I backwards. That’s almost as absurd as some of your other claims. You are still the strongest natural BB in the world…aren’t you?
Matt,
Possible…i think my videos speak for themselves…most of them are from years ago and i can blow those demos away now too….thats the cool thing about RenEx….consistently getting better over time….time is a powerful lever when you stay the course….takes discipline though.
proverbs 26:4-14
4 When arguing with fools, don’t answer their foolish arguments, or you will become as foolish as they are. 5 When arguing with fools, be sure to answer their foolish arguments, or they will become wise in their own estimation. 6 Trusting a fool to convey a message is as foolish as cutting off one’s feet or drinking poison! 7 In the mouth of a fool, a proverb becomes as limp as a paralyzed leg. 8 Honoring a fool is as foolish as tying a stone to a slingshot. 9 A proverb in a fool’s mouth is as dangerous as a thornbush brandished by a drunkard. 10 An employer who hires a fool or a bystander is like an archer who shoots recklessly. 11 As a dog returns to its vomit, so a fool repeats his folly. 12 There is more hope for fools than for people who think they are wise. 13 The lazy person is full of excuses, saying, “I can’t go outside because there might be a lion on the road! Yes, I’m sure there’s a lion out there!” 14 As a door turns back and forth on its hinges, so the lazy person turns over in bed.
I don’t know what cardio is. Vascular, respiratory, jazzercize???
I don’t know either….
Joshua,
What is the upside of continuing this with Matt? Mild entertainment? I don’t think there is anything to learn here from him. I suggest doing what Doug should have done a long time ago and stop enabling him.
Josh,
It’s self deception at best. Time makes us older. Michael Jordan hot old. Chuck Liddell lost his chin.
You can move heavy weight slow…so can I. Doesn’t mean it is progress.
Matt, adding significant muscle well into my 40’s is for sure the direction i want to go….i think you could only dream of such “progress”…to date i have seen zero indication of an age related decline….pics speak for themselves
Jeffery, you are right….and so is Doug…these guys can’t discuss exercise…there are no less than 20 questions addressed to this Spriggs guy above yet they are ignored in favor of the next emotional, non-exercise related rant….all that happened is the shit was flushed from BBS and dumped here….if it’s not constructive or on subject i simply won’t run anymore comments…… and Ken and i are working on a really good article to go up next week and all comments will be turned off from there forward.
Furthermore….complete articles and discussion will only occur on IC
I thought some of you might enjoy a post from one of the Inner Circle members describing his HARDEST workout EVER….LOL, You can’t make this stuff up …
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spriggsmatt-Inner Circle Member
Tuesday, I performed the hardest workout I’ve ever performed:Bodyweight Squats x 12Chest Fly TSC 90 SecondsPush Up x 5Chins x 4Performed in 10/10 manner – Squats had a long duration – will add weight next time.The Push Ups were very difficult – due to convulsing from the fatique of the squats – add pre-exhaust from TSC. The chins were pitiful – had to perform them in a negative manner because I had nothing left. Entire workout lasted 9:27 – I’m 35, weigh 215lbs at a height of 5’10 and my heart rate exceeded 190.
Matt
spriggsmatt-Inner Circle Member
Josh, watching your videos has been very informative and has shown that I leave much to be desired when it comes to proper form. Not trying to be my own worst critic – just honest.
Matt
spriggsmatt–Inner Circle Member
It’s curious to me that on another popular site – a HIT afficianado that previously has given very compelling evidence supporting the need for “non-variation” is currently varying his workout each and every workout. This isn’t to berate – I’m just confused why? I’m thinking about sticking with an abreviated routine for exactly 1 year and reporting my results at the end of the year. If progressive overload is key (it is as far as I know) why change things up and how can you accurately track progress? Ken wrote about this stuff more than 20 years ago and it really makes a lot of sense. If a subject performs the Squat, Chin and Push Up – what are they neglecting???
Matt
spriggsmatt-Member
Hi Pete,I think you bring up interesting points. I am ignorant concerning much about animal behavior and physiology, but your comments remind me of the first time I read the Nautilus Bulletins and Arthur explained how a male lion sleeps almost all day – the lioness performs almost all of the work, but when the male does have to perform (mating, killing an animal or with another lion) he does so intensely! My thoughts as to why people change things up – they get bored and want an easier path. Let’s face it – chins aren’t particularly fun or easy, but they are brutally effective. Many can perform them in a sloppy manner – few can perform them with surgical precision, RenEx style.
Matt
spriggsmatt-InnerCircle Member
Pete,Nothing wrong at all. Sounds like you are in pretty good condition. I’m currently 215 – and I would consider the condition of my current physique to be slightly better than pathetic. It’s all relative I suppose. At the age of 25, I weighed 255 and was actually leaner than I am currently. I’m going to stick with the same routine for a solid year and see what happens. Perhaps I’ll even surpass my previous heaviest and strongest using RenEx techniques- it will be interesting to see. Lastly, if you are 177 and lean, you sound like you are fit and HONEST. Amazing how many 20″ arms shrink when the tape appears.
Matt
Josh you talk about progress but how do you reconcile the fact that you listed a competition weight of 185 lbs on the NGA website and now a decade later, with constant progress, you weigh 177 lbs lean?
Secondly, why have you been unable to fix the flaws in your physique? Seems you’ve exacerbated these flaws by overdeveloping some muscles while ignoring your weaknesses. As a trainer I’d have thought you not only would notice the disparity but would know how to fix it.
Care to comment?
spriggsmatt- Inner Circle Member
10/10 Squats with 40lb dumbbells – 12 Repetitions Chest Fly (TSC) 90 SecondsPush Ups x 5Chin Up – Static Hold 60 SecondsHard Workout! I’m still performing squats first – I know it may seem nuts, but it makes the routine MUCH more difficult. Total Duration = 9:22
I’m making my best gains ever!
Matt
@Doug McGuff
The comment was purely humor, I figured the way your BBS board was assaulted and lampooned by a chap who is still ranting off even on here like a speed addict lost in a dark nightclub needing sensory attention and making comments against business owners and certified professionals such as yourself….a little change of mood was in order, I was getting sucked in, but alas, i needed to stop myself because I want your articles and posts to keep coming and the freedom to ask questions about our shared passion ‘Inroad’
I look forward to soon seeing your blog up and running but, I know your busy Doug, just like leaders of an organization, their action, management style and how the clear rules are applied determines the success. Because of your time constraints BBS becomes infiltrated and the brand is hijacked by guys who make no attempt to offer reasonable, constructive, thought provoking contributions to the conversation of a topic, instead personalizing subjects, technical aspects and blaming, arguing, attacking those whom they do not agree with. Doug I told the laddy Spriggs to shut up on there because you should have done that (granted you were out of circulation though), I warned him your kids read the blog, that lashing should have come from you, we all get a little emotional sometimes but the constant disproportionate searching to disagree and attack and bang on and on about the same rubbish is not productive, for BBS, RenEx or guys who genuinely with an open mind wish to learn from the guys who have put everything the have into this for many years (You, Joshua, Ken, Al, Gus, Greg R.I.P, Jeffery and others close to this). One person in minority should not be permitted to keep breaking the harmony, in a mutiny, the instigator is ‘executed’, for the sake of your valuable brand I think you should consider the best interest of your loyal troops.
Best to you Sir
Matt, I am trying to find a way to understand and perhaps feel your intentions, but I cannot, your behavior is simply barbaric and worrying therefore I declare myself out of any exchanges with you until something changes. UNDERSTAND, I have no issue with you, I do not know you, I do take issue with your actions and ramblings, if you wish to be judged in good stead and respected, you must act in good stead and be respectful, like a boomerang, throw it in anger without careful thought, it will come right back at you and smack you right between the eyes leaving the villagers laughing at your foolishness.
Pete
Best to you Sir
ok this one is rich…it’s in the comments section directly under this exact same article but when it was private on Inner Circle…you really can’t make this stuff up.
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Graded rep intent comments
6 months ago
This video helps quite a bit with understanding the content of the article. When performing a set of chins – I MUST make an effort to “speed up” or as Josh says “as fast as you can with 100% effort.” My repetition cadence is 10/10 – as fast as I can move by the third repetition with 100% effort.
spriggsmatt commented on Graded Rep Intent
lol, that was my favorite but there are so many more to pick from…
Joshua
Graded rep intent is the most valuable lesson I have had since coming home from CLE
Thank You
Pete,
You are very welcome, it appears our biggest fan felt the same when the article first came out on inner circle:
“I MUST make an effort to “speed up” or as Josh says “as fast as you can with 100% effort.” My repetition cadence is 10/10 – as fast as I can move by the third repetition with 100% effort.”
spriggsmatt commented on Graded Rep Intent
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interesting take……
spriggsmatt-Inner Circle Member
Not sure if others are interested in doing so, but I’m posting today’s workout. Literally a page out of the RenEx technical manual – obviated calf raise:
Bodyweight Squat – 12
Chest Fly TSC 90 Seconds
Push Up – 5
Chins – 4
I continue to make excellent gains using this simple but effective workout.
Matt
spriggsmatt commented 7mos ago
Pete,
Nobody cares what you think. Get a little more experience in the iron game little fella.
Coward
Sorry guys i really need to stop running these things but the entertainment value is too high.
Pete….telling how Matt signed is letter to you, huh?
One more thing Pete…if you want to reference the late Greg Anderson, understand that he though RenEx was CRAP! You pathetic little weasel
I think you hate Pete because he qualified to take the RenEx certification…I’m sorry we can’t grant everyone the chance….well at least there is A.C.E, NSA, NPT, and all of those other places you can go.
This is an interesting conversation….i wonder how many times YOU spoke with Greg Anderson? you seem to get your info second hand and it often sounds like the secret game.
Greg actually contacted me sometime within the year before he died to discuss RenEx with me and he also request a quote to help a M.D. client of his to set up a facility, he said that our equipment would give the Doc his best chance to succeed.
i actually still have the emails and quote
Josh Wrote
“As I’ve said before the cam is designed for the last reps of the set…there is always a give and take but I believe this works best…if you ever hear people say “Well their cams fall-off too much” it’s simply because the person is ignorant about how they are to be used.”
That wasn’t a lightbulb goin off for me after reading that- it was a full blown ack across the head.
Thanks for that Josh, you managed to answer a bunch of questions I had with that paragraph.
Keep up the good work.
Craig
Craig,
You are very welcome, this is a VERY important detail that has somehow been lost or people simply lack the discipline to do properly.
We’ve said it many times, but….. the cam is not designed for the initial reps but rather the final-nearly impossible or impossible otherwise reps.
This one detail can radically change what you get out of the protocol when using radical cams and you will get strong as F** k doing it this way 🙂
Oh, one more thing you’ll actually get one less rep when you do what’s explained…perhaps people are still trying to just “get reps” i see it in videos from SuperSlow places and especially Fred Hahn’s stuff….it’s really wacky to me that people will get custom equipment and not use it in it’s intended manner.
Joshua
Joshua’s comment here brings up another thing I have wondered about. Any of you that use free weights, conventional machines, or body weight. Do you limit your range of motion as the set progresses to compensate for the mechanical failure that may occur before deep inroad?
Assuming form is maintained, speed and body positioning. Does it make more sense with conventional tools to simply keep contracting against the immovable resistance (at the end of the set)? Or is there an advantage to having more dynamic contraction by limiting the range to the still movable range (with correct form)?
The more I think about this, this is probably going to vary depending on the resistance variation of the tool, and getting the feel of this for the particular tool. Avoiding the easy ranges, sort of like Ken’s Hutchins quote from a few days ago.
Sorry guys it’s early in the morning and I haven’t been able to sleep well, lol.
Hello to all
First of all, thanks to RenEx for the research, time and $$$$ they have spent in developing a viable and efficient protocol. With over 40 years of experience in this “game” (yet, I still consider myself a “Seeker” of relevant info) , I find my self coming back to this protocol. The “Zen-like” focus that this protocol requires is testament to mind and body truly working together. It is a movement meditation for me. Although, I am limited by not having the RenEx Gear, I have learned enough to adapt.
Last of all, when I read all of the research supporting HIIT , I believe that RenEx protocol offers the same benefits (and more)without the ballistic movements.
I’m usually more of a Seeker than a contributor on these sites, but after reading this thread, I felt compelled to comment.
Be Well
Terry
Terry,
Thank you for the kind words…i really appreciate when guys like you, or john parr or john tatore…. who have been around forever that take the time and are engaged.
it’s natural to stray away….conduct experiments…learn ….reapply…it’s all part of the process….but that is the mark of a GREAT protocol….you always return, at least in some capacity and the even more relevant part is that the protocol has no shelf life….it is indefinitely sustainable which of and in itself provides great benefit…..like i always say people need to find a logical, safe approach, that they can stick to over time and use time as their lever….
away with the “muscle greed”…..you can’t force anything….flow like water…
Joshua
Josh you talk about progress but how do you reconcile the fact that you listed a competition weight of 185 lbs on the NGA website and now a decade later, with constant progress, you weigh 177 lbs lean?
Secondly, why have you been unable to fix the flaws in your physique? Seems you’ve exacerbated these flaws by overdeveloping some muscles while ignoring your weaknesses. As a trainer I’d have thought you not only would notice the disparity but would know how to fix it.
Care to comment?
Joe H,
I really appreciate how much time and thought you put into me, but perhaps you have not done your due diligence?
When i won the NGA USA in 2006 i weighed 183, carbed up, on show day.
For the contests in 2013 i weighed between 197 and 202…it’s pretty apparent in the pics.
As far as flaws in my physique go, they will always be there, i don’t have prototypical bodybuilder genes, more like those of a great distance runner, but i’ve done pretty good and i’ve seen a ton of improvements….it’s actually been pretty cool, in the last year I’ve frequently been compared to the greatest bodybuilder of all time, Steve Reeves….no, i’m not that prefect, but i’m not ashamed of imperfection and i continue to strive toward that ideal.
I actually think this would make a great article…can you send me an email to joshuatrentine@yahhoo.com with current pics and each of the flaws you see and we’ll go through them one by one with comparisons from the past…it will be fun, and again you get a voice to be heard.
lastly, just curious do you feel like you’ve done enough to pass judgement? i mean i am a pro bodybuilder and judge pro bodybuilding…
also curious of which bodybuilder you have seen do more relative to his own genetic disposition?
I’m looking forward to some detailed responses….again will be telling…
Joshua
I repeat Pete is a coward and so are you Josh.
Wow Matt…i dunno about that, Pete came 20 some hours to be subjected to a grueling certification…that takes balls and the resources….it’s putting your money where your mouth is.
As far as I go I have put all of me into this, i haven’t seen anyone with the exception of Jeffery Muehl and Ken Hutchins as fearless to try….i’d like to try to see things from your side, but the facts point a different direction double agent Spriggs.
No one is dumb enough to pay you 3750 for your joke of a certification. You guys don’t even know proper anatomy and physiology.
LOL….Matt is $3750 a lot for an education?…..
dunno man, Ken taught me how to get $110.00 for a 20 minute session and Gus gets $100 and can train as many as 32 people in a day….so basically he could pay that off with one hard days work, by my estimation that makes this education worth at least 30 fold more, but what good is it if you lack the aptitude?
Dunno man, i have a physical therapy degree that cost me bucco bucks….i would trade the two weeks of cert i spent with Ken Hutchins over the two years in the intensive Physical Therapy study and internships i did with The Cleveland Clinics best , in a heart beat.
but again RenEx is selective, we don’t take loose cannons and we only build to be elite.
Joshua
Pete is a coward certification or not. Josh, you are his role model.
BTW Matt, thank you for all of your thoughtful contributions on RenEx Inner Circle, I can post more if you like big guy 🙂
Oh btw, what date would you like to see RenEx manufacturing???
Joshua
Josh why do you continue talking to that Spriggs kid?He is quite a poison.
Oh you will allow me to see them now. Let’s pick a time relatively soon. I’ll happily report what I see – all on my own dime.
yes sir, please bring a movie camera and or still camera, i’ll just cover up the prototypes and the new plateloader line.
looking forward to your photos…..
lol at “all on your own dime”….as opposed to me bringing you in.smh
i’ll be there in March in case you want to meet face to face, btw.
it’s all beginning to make sense:
http://www.youtube.com/watch?v=r0HaXC-qac0
funny thing is i’ve actually been accused of inventing this guy and others as a marketing ploy…..people cannot even believe that its possible that these are real people…i’d like to remind everyone that the fine gentleman in the video is 35 years old….like i said its all making much more sense
oh boy…and it’s RenEx’s fault this guy has no build….man you cannot make his stuff up….would be a fun video to critique:
http://www.youtube.com/watch?v=yt5nT3mCOQE
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
spriggsmatt-Inner Circle Member
Josh, watching your videos has been very informative and has shown that I leave much to be desired when it comes to proper form. Not trying to be my own worst critic – just honest.
Matt
=================================================
Yes, true story…..ole double agent Spriggs
Josh,
I have noticed the drop off with rep numbers, and also a lack of Robat. Oddly I seem to be ready to go again by day 5 vs needing close to 7-9 days of recovery. The other thing I’ve noted is applying the graded reps seems to automatically(at least in my case) eliminate the desire to chase numbers.
I’d love to see the difference applying the method with proper equipment.
Craig
Craig,
sounds like ur on the right track….
ya it only gets better….i’m so spoiled tho
Travis Weigland wrote a great article about what you mention above
Lucas
Submitted on 2014/02/14 at 12:48 pm | In reply to Joshua Trentine.
Josh why do you continue talking to that Spriggs kid?He is quite a poison.
Unapprove
====================================================
Lucas,
sorry i couldn’t locate your comment in the thread….i dunno man i might be a sick fuck, but here’s how i see it….if you come up in my house, talk smack and grab my wife’s ass, i will take you out in the street, beat it down and leave it bleeding in the street for the public to see.
i guess it’s just my nature
Yeah…Can’t wait to see the precision. Hopefully they’ll work this time.
Matt Spriggs on Dr.Darden’s thread
02/14/14
01:04 PM
Tennessee, USA
RenEx caught lying again.
They continue editing and making posts up that I never said…to be expected.
I draw the line when they lie about the late Greg Anderson. Saying that he supported them and thought that their machines and methods were great.
I’ll make this clear…Greg thought that RenEx was CRAP and a sick joke.
Those people are sick liars!
Matt
===================================================
my response:A series of emails followed by a number of phone calls all beginning on Jan 24th, 2012
Brenda Hutchins
To Me
Jan 24, 2012
Greg said he would give you a call.
1/24/12
Greg Anderson 206-364-9944 called@3:15pm regarding an MD that wanted him to recommend equipment. He said he wanted to help us sell equipment. He will call or email Ken tomorrow.
He gave me the name and I googled her and here’s what I found:
Dr. Lxxxxx X. Lxxxxx, MD
4xx East Xth Avenue
Spokane, WA 99202
(509) 838-XXXX
Dr. Lxxxxx X. Lxxxxx, MD, Endocrinology is in Spokane, WA, 99202, affilated with
Deaconess Medical Center.
Deaconess Medical Center-Spokane
XXX- West X th Avenue
Spokane, WA 99204-2803
(509) 458–5xxx
http://www.deaconess-spokane.org
Now what?…I think we can put a fork in this kid for good
get ready for….crickets….
http://www.youtube.com/watch?v=K8E_zMLCRNg
Josh,
Thanks for the info on Deaconess Medical Center in Spokane. I just got off the phone with them – (509) 458-5800. Spoke with Human Resources, Physical Therapy Department and Information center. They have NEVER heard of RenEx before
Matt
From: Ideal Exercise
To: joshuatrentine@yahoo.com
Sent: Tuesday, January 24, 2012 11:12 PM
Subject: Equipment…
Joshua,
Good talking with you today. Next time I get to Cleveland, I’d love to see your gym.
Could you please send me the footprints for a “generic” RenEx line along with a price list? I hope I can put this deal together !
Thanks again.
Greg
So uhhhhhhh…..ya, newsflash….Greg Anderson died later in 2012 before any of this came to fruition…smh.
OBSESSSED…If you were any kind of teen sleuth you may have tracked down the doctor, you dumbass… this was an inquiry about her opening her own private facility with the assistance of the late Greg Anderson.
Do you think the hospital that Doug Mcguff works in could provide you info about his SuperSlow machines?
smh…fucktard
He obviously changed his mind about RenEx…
Again you are a liar and a coward like your blind follower Pete. Let’s see if we can make an honest man out of you yet, Josh.
How many RenEx studios are there? What’s the deal?
possibly….or died….
Matt,
I dont really care what method of training you use.
Greg was like a mentor to me. He talked to me from the mid 90s up until his passing. I dont think its fair to use his name by saying what comments he made when the man is not around to back up what your saying. IF he said it or not.
That would be like me saying your an asshole because someone told me when it can not be confirmed.
In General It baffles me why anyone who has a resentment for RenEx has to go around trashing the protocol every chance they get. Nothing wrong with talking with your peers about the why and why knots about training. Sometimes that might be taking it private between those who dont like the protocol.
But if anyone disagrees why not say so and let it go ? Or post your routine ,this is what I do now the this is what ive done in the past.
Ive been very vocal about my experience with different training methods ive used in the past. Its all over the bbs blog. Im not a candy ass and say what I think but sometimes its like beating a dead horse.
Josh knows about the crickets and were they come from and why. Be he can speak for himself.
So train what ever way you want. But if your talking about my friend Greg maybe you should just stfu.
Dave ,
This guy is sick….he can’t stop….
Josh
Dave,
I’m not the only one that heard this from Greg – you think he was a fan of RenEx? Think again . I didn’t invoke Greg’s name – Pete did.
RenEx disrespects my fond memories of Greg Anderson.
Matt
To Whom it may concern,
Facilities or private residences equip with RenEx machines are located in:
Cleveland’s East side
Cleveland’s West side
Orlando Fl
Toronto
New Jersey (owned by a doctor of Chiropractic)
at Johns Hopkins University department of Rheumatology
The University of Alabama Birmingham
The Team USA Paraplegic Olympic training center
Oklahoma (owned by an M.D)
Lake Minnetonka, Minnestota
North Carolina
few pieces in Connecticut
place out in Cali
Austin Texas
Qatar
i may have missed a couple yet…but this should suffice
I’d be willing to take a bet that Matt Spriggs never spoke with Greg Anderson…
this guy is pretty sick…
Joe H, I hope you are taking notes here, this is no way to be.
Josh,
Again you lie. I now see why you are failing.
Matt,
You have taken a extreme amount of interest in this failure…what does this make you?…besides insane?
Joshua
I’ve been advised to get a restraining order against this nutbag. lol
Matt,
I will say this and then let it go. If Greg told me something that I thought was personal then I kept my mouth shut.
In regards to training advise then I may pass it along. Most of that advise was in regards to my training. Like I said this was over many years and once in a while I was a guinea pig for some ideas.
Sometimes for myself I think I should not talk about Greg being the man is not with us. I think you should stop talking about him too Matt. He is not here.
I will say this, if he had time he would talk to me and was generous with his time. He did some nice things for me. He cared about what he did.
Thats how he should be remembered. That should be his legacy. Not people “name dropping” his name for ones own agenda.
What I know is none of your business Matt. Im not going to debate this with you or anyone.
Do what you want, im not going to go tit for tat with you. Dragging someone who is not with us to support you is not to cool if you ask me.
@ Jeffery, Larry, Al, Donnie, Joe, Steven, Doug, Craig, Terry, Dave & Joshua
Thank you for your contributions and input, it is great to have you guys share your wealth of experience and join the conversation objectively, as we all strive to refine and advance the technical expertise and intellect that is demanded to ‘Inroad” effectively and stimulate the good stuff that supports health and strength.
I look forward to reading more of you valuable contributions.
Pete
Matt Spriggs,
I can personally back up everything Josh says. Having spent time with him, I’ve seen him compete in competition. In preparation, together we studied his physique. We’ve spent hours looking at hundreds of Josh’s pictures, from the early days as a novice to the most recent. Watched him practice his posing, listened as he pointed out his physique improvements and heard him express concerns about his flaws. I’ve been to Florida, seen the RenEx manufacturing facility, watched him test prototypes, build machines, and have seen machines waiting to be shipped out to customers.
On a personal note, you’ll never meet a more passionate, honest and straight forward person. He really is no nonsense. He’s always been willing to give of himself to help anyone, any way he can.
I’m sorry if RenEx rubbed you the wrong way. Sorry it didn’t work out. But bad mouthing RenEx and Joshua Trentine doesn’t change the fact that it is moving forward with advancements in Exercise. I personally know that Greg Anderson was interested in RenEx. You can’t change that.
Also, just wanted to say to Terry C. that it’s great to see him commenting on here from time to time. Much respect for a guy who’s been a veteran with an attitude like yours.
John
thanks man, ur words mean much 🙂
Thank you Pete. I really enjoy reading everybody’s comments. I look forward to reading and learning more as well.
see the same bullshit that wrecked Doug McGuffs site, and Dardens before that has come home to RenX.
Josh you are equally responsible for this as Matt Spriggs, db144 and the others.
RenX is maybe right on many things, and i do admire your work, but you belittle everything and anyone who disagrees with you to such an extent, that it simply negates your arguments and views to a huge degree.
Bad buisness irrespective of your client base and it does nothing to scientifically enhance exercise.
You gotta learn to chill and project yourself humbly, not as a braggart and no-it-all.
Good day
Chris,
Let me start by saying thank you for what appears to be a constructive criticism.
But for me it loses credibility when you blame me for Darden’s, BBS and the noise about RenEx and the characters HIT draws….i always try to see things both ways but this seems pretty ridiculous.
Your comment about me belittling anyone who disagrees is far from true…..that’s just it man…no one is talking about exercise….it’s personal and hateful attacks and if you bring that stuff to me i will make you look stupid every time…no apologies
Josh seriously i’m just exasperated with the arguments.
There amusing at first, but ultimately everything just gets turned to crap, and any benefit, any knowledge gets lost in the hate.
I agree with you it gets too personal.
As Menzter said only the truth matters, no who’s right, and with that in mind i believe you Guys are nearer the truth than anyone else.
Would luv your studio to be in SE London, – i would be a client.
I’m not blaming you per se, – these arguments seem to go way back, who started them no one can be sure, and when we argue in defence, all reasoning is lost.
I’m simply asking you to be the bigger man, because you are.
Don’t be dragged in, no matter how provoked.
The truth will win in the end.
All the best and sorry if i’m barking up the wrong tree.
Chris,
How has anything been wrecked? Sticks and stone may break my bones, but words will never hurt me kind of thing. The comments in general are a fiction. The only thing I know real about training is having my muscle under load or what I eat.
A lot of HIT simply exists in peoples imaginations. The only thing ruined or wrecked are peoples fantasies about reality. How does a bad discussion or argument effect someone’s personal exercise program or results?
It means nothing.
These discussions/arguments at most are merely entertainment.
Hi Jeffrey,
please see my response to Josh.
Add to that i do think bad arguments are a double negative because these arguments are just verbal sparring, nothings gained accept hate.
Just pointless Man, plain pointless.
I turned 50 last September, not old, but not that young that i want to waste my time on trivia, i want substance.
That why i come to BBS, thats why i come here.
Difference of opinion is paramount, sensible debate is necessary, but when its gets personal the subject matter is lost, – not good.
All parties are equally culpable.
Trust me i understand Josh and your personal frustration, but please just let the facts do the talking, thats all the proof you need.
…..saying something can be wrecked from them over exaggerates people’s own self importance and opinions.
ok- wrecked its bit strong, but Doug and Ed have repeatedly asked contributors to be polite and respectful on BBS, to no avail, and now the plug has been pulled {temporary i hope} on the comments.
I’m a bit pissed by that because the i learned a lot from that blog and this, so a tad emotional, – my bad
Chris,
Everyone is entitled to an opinion. I have been following Dr. Darden’s site, BBS, and RenEx since 2009. Whenever someone raises a question worthy of discussion, the RenEx team offers their collective view or opinion. If there is still a disagreement, they always attempt to engage in a valid, point by point debate. When RenEx backs it up and others cannot, the person either runs, moves the goalpost further away, or launches a personal attack. This seems to be normal irrational behavior when people can’t accept the fact that someone else has more knowledge or more experience. Josh is not the type of person to back down from a fight if you attack him or something he believes in personally. Thank goodness someplace left is not forced to be politically correct! A rational person decides to listen and learn. That’s how most of us see it here.
John, – Mr Trentine is my type of Man, i defend my position with passion also, but for benefit of the various blogs, his buisness, the genuine individuals like us who dont want to bicker, then someone has to call it a day on this constant madness.
Someone just has to say bollocks to this ,and turn the other cheek.
Ironically by attacking RenEx on the blogs people wind up giving RenEx much credit.
For example, Matt spends a lot of his time thinking about Joshua and RenEx along with writing comments. Joshua and RenEx are obviously an important part of Matt’s life. Matt thinks RenEx is important enough to go after. So it is really quite the compliment. To Matt RenEx matters a lot.
Correct, – Matts got to let it go, at least in the current way he’s approaching it.
Not healthy
I agree guys, i’m not sure how i have the capacity to “wreck” any of these things anymore than Ken Hutchins has the ability to make Matt Spriggs overfat and weaker……
stuff is nuts…..
Josh in context at the time the blogs erupt into personal attacks and the hate, then at that time the blogs are wrecked, and you know that.
This site is one of the vehicles for your buisness, for your continued research etc etc, – not a good advert when things go tits up ?
John Parr,
I’m from the Philly area and would love to meet up with you for a workout soon. What’s the best way to make that happen?
Josh,
This Spriggs guy is too much! I wonder if he is the one behind all of the other web stalkers you’ve had obsessing here? He’s now trashing Doug McGuff and his protocol at Darden’s site.
John K,
Figures…he can’t stop….it’s pretty bizzare because his existence is within the RenEx bubble….bizzare choice to let my likes control someone else.
Chris,
I can’t disagree with any of your points above.
I just thought it was a bit silly to hold me responsible for the “HIT” community, i thought that’s what you were saying.
Thank for the clarification….no worries though, i’m proofing an article as we speak and comments will be off for it….i’m even debating if i should put any of it for public viewing or keep it all for the Inner Circle
Cheers Josh.
your doing some real Cool stuff here, please don’t get distracted by anyone in this venture.
It must be incredibly frustrating when you have put endless hours and mucho cash , heart and soul into an endeavour, and to have it rubbished on-line, particularly your own site.
Its extremely frustrating for the neutrals like myself who can see the benefits and want to see the research continue.
It may only be exercise but proper exercise is so integral for a good healthy functional life, that it beggars belief that certain individuals who exercise in a similar fashion to what you promote, constantly criticise you.
Madness, simply beyond all reason.
Anyway rant over,
distraction from me over,
please please please get back to your extremely worthwhile buisness
Take care
thanks Chris….so many projects this year…thats where my head needs to be
Appropriate now:
Trolls just want to have fun
Erin E. Buckelsa, Corresponding author contact information, E-mail the corresponding author,
Paul D. Trapnellb,
Delroy L. Paulhusc
Abstract
In two online studies (total N = 1215), respondents completed personality inventories and a survey of their Internet commenting styles. Overall, strong positive associations emerged among online commenting frequency, trolling enjoyment, and troll identity, pointing to a common construct underlying the measures. Both studies revealed similar patterns of relations between trolling and the Dark Tetrad of personality: trolling correlated positively with sadism, psychopathy, and Machiavellianism, using both enjoyment ratings and identity scores. Of all personality measures, sadism showed the most robust associations with trolling and, importantly, the relationship was specific to trolling behavior. Enjoyment of other online activities, such as chatting and debating, was unrelated to sadism. Thus cyber-trolling appears to be an Internet manifestation of everyday sadism.
Keywords
Sadism;
Dark Tetrad;
Dark Triad;
Trolling;
Cyber-trolls;
Antisocial Internet behavior;
Personality
Corresponding author contact information
Corresponding author. Address: Department of Psychology, University of Manitoba, 190 Dysart Rd., Winnipeg, MB, R3T 2N2, Canada. Tel.: +1 204 977 8445.
Spriggs?-> trolling correlated positively with sadism, psychopathy, and Machiavellianism, using both enjoyment ratings and identity scores. Of all personality measures, sadism showed the most robust associations with trolling and, importantly, the relationship was specific to trolling behavior.
Spriggs,
Come on man…knock it off. Seriously. You’re from Virginia correct? This is too easy.
Chris, I’m glad to hear that you feel the way you do. It’s refreshing, we’re all here to learn.
John K, cool! Email me at parrrrap@gmail.com and let’s talk about that.
Cheers John,
we collectively have to stop the personnal attacks.
Its just not acceptable, simply distracts from the point intirely.
That being said i do want the Matt Spriggs, db144’s and Joe H’s of this World to critique the hell out of RenX/BBS “IF” they genuinely have a position. A logical, proveable meaningful position that aids sensible debate that we all learn from.
I’m sure that the RenX have the integrity to take this board, but alas the vast majority of objections i see are just posturing for the hell of it.
Take care
@John Parr
Your contribution to proper exercise is noted, glad you support this mate.
Pete
To Matt S.
I hope all is well with you.
I assume you are the same person who has a “Slow Lift” website. If so, how do you approach slow lifting? Who influenced you to with this type of training? Could you tell us some “coaching cues” you use to train your clients with your “approach to training”. How do you regulate volume and frequency?
I believe with answers these questions, we could begin to have a “healthy debate” regarding training. Basically we are seeking the same product – looking and feeling great – let’s discuss how to get there efficiently.
As an independent thinker, I find it difficult to learn without comparing and contrasting your training methodologies with RenEx.
John P. – thanks for the kind words. I do appreciate your comments since we are from the same “vintage”. :o)
Be Well
Terry
Terry,
That’s him Matt Spriggs dot com:
the content of the entire site:
NASM
Certified Personal Trainer
Corrective Exercise Specialist
Weight Loss Specialist
Red Cross
AED/CPR Certified
336.471.3201
matt@slowlift.com
Slow Lift
Personal Training
If you are interested in the following:
Improving strength and appearance along with better posture and balance
Reducing bodyfat, losing weight and increasing metabolism
Gaining control over hunger while following a reasonable eating plan
Eliminating neck and back pain
Reducing arthritis pain
Improving mental focus and boosting energy levels
Injury rehabilitation and increased prevention of future incidents
Contact me today because Slow Lift Personal Training will address
all of these issues and much, much more.
Matt Spriggs – Owner & Founder
=================================================
weight loss specialist is rich
anyway, i’d pay money to hear his answers to your questions
I think this all stems from us disqualifying him from taking the RenEx certification or the more general “Exercise Specialist” certification.
so now the slow lift list goes on….Hahn, Zickerman, Spriggs ETC….Project X will actually destroy the intent of trying to “move slow”.
it’s interesting how people will try to make a name for themselves
Chris,
Working on an article for release next week….
Looking forward to it Josh
interesting one imo….
Josh why does the set take over 2 minutes to complete? (I can’t imagine why anybody would want to roll a warm up into a working set)
As for the video: From the way you talk about perfect form, the the “RenEx protocol”, and all I’d have expected more from you.
Joe H,
It looks like it was about 2’04”
Because at about 1’57” my strength could no longer overcome the selected load on the weight stack.
Looking fwd to you pointing out the discrepancies , perhaps we will all learn from it.
Joshua
Joe H
why not
why not give it a go.
Consider many bodybuilding methods pyramid up quickly 15/30s between sets from WU to workset.
Surely the aim here is efficency, another step to hopefully reduce wear and tear.
Consider also how long you are under tension during conventional methods or even low set HIT training, as i’m sure both will exceed 2.04
So in a nutshell is 1 set performed this way wrong or potentially a step in the right direction.
Think in context of deriving the benefits of strenght based exercise, joint health, longevity.
For the record i have not made up my mind yet either way.
Will I get an answer?
Joe H,
is not the available material on RenX/BBS enough to answer the why of this TUT for you, or do you require more from Josh ?
I’d remove the video as it is telling with the bracing and not completing the final rep. I see you don’t follow your own rules concerning training.
Assumed objective “completing the final rep”
When will we be going over my physique flaws?
Will I get an answer?
Joe H,
i dont know if Josh braced or not, but in fairness is not near impossible to stop this on those final reps of an all out HIT set.
I.E- that switch from isolated to full body tension, and is it a bad thing or just natural and creates slightly more in-road to the target muscle by assist.
Chris,
“that switch from isolated to full body tension, and is it a bad thing or just natural and creates slightly more in-road to the target muscle by assist.”
Think about it like this…if your intent is to end the set as soon as possible, then what you are desribing is opposite that objective. “Bracing” or the “assist” you refer to (it’s respite, no matter what you call it) will only lengthen the set.
Now, is it necessarily a “bad thing”? I don’t know…but it is NOT increasing intensity (inroad/time) and it is not creating more inroad (i.e. no amount of increased “outroad” adds up to more “inroad”).
Al mentioned somewhere that you only have two choices when under load…and here’s the thing- no matter how hard we may try to blend paradigms, you CANNOT serve two masters…you either avoid respite and take yourself out ASAP… or you seek respite and extend the set.
Everything RenEx is doing (protocol, equipment, technology, instruction, etc) is to better serve only one of those masters…and, the bracing/substitution/assist is not the direction they are going. However, you accurately point out that it seems to be a big part of HIT…
Joe A,
brilliant explanation- thanks
Particularly the respite part- real clarity there.
My comments were to Joe H who criticised Josh’s form in the accompanying video demo. Even he could of violated his intent at the end of a hard set. [possible reason]
After all he is only human- lol
“Even he could of violated his intent at the end of a hard set. ”
Perfection isn’t possible…and thank God it is not required, or none of us would have any muscle!!
Actualization of one’s intent is a process…and often ground is gained in inches, not miles. The destination is the journey…continually improving toward your ideal.
-Does establishing an appropriate “get-set” aide your intent to avoid respite?
-Will appropriate restraints help or hinder your avoidance of respite?
-Will equipment performance (cam timing, machine flex, density of the padding, upholstery, etc) effect respite?
-Will feedback help you avoid respite?
-Will instructive cues prompt you toward respite avoidance? OR is language impeding the process?
-Does breathing matter?
-Does environment matter?
The point- there are plenty of sights to see on the journey toward respite avoidance. The above isn’t even an exhaustive list. Getting stuck “sightseeing” at one of these places along the way isn’t violating the intent. Rather it is evidence that the journey is still ongoing and more work needs to be done (better solutions, better comprehension or better attention).
Criticism is healthy..I wish Joe H. would offer some specifics. It would prompt conversation that could very well hash out “fixes” for others too…or spawn ideas toward “more work”.
Dead here today
Perhaps people were at work, or training.
I.E- doing not talking
Only way to be sure of anything is go it an honest blast – right.
Joe
Hope all is well with you.
Please describe the protocols that you prefer including warm ups.
Be Well
Terry
PLEASE DO
Get a life Joe H.
RenEx has become a few people’s life apparently
Joe H,
Please post a video of yourself training using ANY given protocol that works for you. Ive done it, as has Josh. If we have nothing to compare your results with, none of us are able to learn from one another to help us as individuals move in the right direction. Evidence based practice my friend. EVIDENCE…Josh looks better than most. Im stronger than most. We can both come to the table with evidence to support this. Emotions set aside, please support your conclusions with some sort of evidence that may or may not support your or any of our arguments. I look forward to your response, if you choose to reply.
Well put Blain
Joe H
Just curious, what are the three rules of the lower turnaround on a LP?
Many Thanks
Joe H doesn’t ever respond….just keeps moving the goal posts…..it’s never a debate …..i just hear whining
Josh when will you and your people learn goading, snide remarks, and being condescending doesn’t make anyone want to be cooperative or talkative?
I agree with a fair amount of what RenEx promotes (discipline in training, good form, and most of the general rules applicable to all weight training) but unfortunately I disagree with more (length of sets, number of sets, and the length of each session i.e. the RenEx protocol in general).
More than 100 years of weight training history is available to anyone who takes the time for research. From this one can easily gather what works and doesn’t for the natural trainee, the commonalities of the routines are obvious. The problem with RenEx is they ignore the reality in pursuit of some fantastical one size fits all derivative method built on a questionable protocol that has never proven useful beyond its use for a beginning lifter or the infirm.
If one weight trains properly (including training more than 12-15 minutes per week), eats properly, and has adequate rest, that person will see progress (perhaps I should be paid for posting this revelation here?).
I use compound exercises, multiple sets, rarely going to failure (as nobody can train to failure indefinitely with heavy loads and training to failure has never been requirement for muscular development).
Joe H,
Great…glad you are happy with your results, why come here multiple times a day if uninterested and you have things figured out?
Looking forward to your list of form discrepancies and how you would correct things.
Looking forward to your constructive criticism of all of my physique flaws, as you put it….
Joshua
Joe H. Stop flapping the opening in your head that you call a mouth and give us a list of discrepancies in that video.
Josh again with the smart ass, predictable, and unimaginative comments. I come here to chuckle at those that think RenEx is a revelation. I became interested in RenEx when you, as the supposed founder, couldn’t explain for a year what RenEx was on Dr.Darden’s website (I guess Ken gave you the Cliff Notes afterwards).
Josh all one has to do is read your interviews, forum posts, and articles to know that you’ve been searching for anything to help you train for years. Your routines flip flopped constantly in your search to improve and then you fattened up for years (remember 240 lbs?) in an attempt to build mass. However, now you have all the answers. LOL
This FAD and I do mean FAD that is RenEx will fade away quickly and the weight training world will be much better for it.
Hi Joe H,
Your exactly right we have 100 years of weight training history and in all sincerity what do we have for that 100 years? I would say very little. Go back and watch some videos of famous body builders and there form, what did you learn from them. Go to must gyms and watch people train what can you learn from them. In all, for 100 years of history of weight training we have learnt very little. Your right for 100 years of weight training the commonanlities of routines are obvious!
sometimes comments get lost in this type of thread so i’m reposting a response from Joe A….not H….To Chris…. again, note the is JOE A. not the other.
Joe A February 18, 2014 at 2:09 pm [edit]
Chris,
“that switch from isolated to full body tension, and is it a bad thing or just natural and creates slightly more in-road to the target muscle by assist.”
Think about it like this…if your intent is to end the set as soon as possible, then what you are desribing is opposite that objective. “Bracing” or the “assist” you refer to (it’s respite, no matter what you call it) will only lengthen the set.
Now, is it necessarily a “bad thing”? I don’t know…but it is NOT increasing intensity (inroad/time) and it is not creating more inroad (i.e. no amount of increased “outroad” adds up to more “inroad”).
Al mentioned somewhere that you only have two choices when under load…and here’s the thing- no matter how hard we may try to blend paradigms, you CANNOT serve two masters…you either avoid respite and take yourself out ASAP… or you seek respite and extend the set.
Everything RenEx is doing (protocol, equipment, technology, instruction, etc) is to better serve only one of those masters…and, the bracing/substitution/assist is not the direction they are going. However, you accurately point out that it seems to be a big part of HIT…
Reply
Joe H
You talk about 100 years experience, yet act like you have 1 minute.
If you are such an expert, show us your books, literature, videos, facilities etc.
Josh is giving you an opportunity to showcase your knowledge, If you cant contribute, move along and find some new friends.
Pete
Chris…thank you.
Joe H…Evidence to support what works for you? Do you have any? Seriously do you? I (personally) find it funny that you have the audacity to talk down to others that can easily support their own argument…..by providing evidence. Please provide evidence of you having a better body than josh or being stronger than me and I might take this into consideration. Until then…best of luck. Evidence????
Blain the ONLY evidence any of you provide is pictures of Josh. Good job.
Knowing there wont be a response….why do i bother?
Good to see a Joe A. comment. Had been wondering where you’d been.
Dear Joe H,
I have been training to failure for 30 years, single sets, briefly, intensely, and infrequently. Built plenty of quality muscle too! Did it by using relatively heavy(to me) loads. I can’t help it if you choose to train less efficiently, less productively, and less economically.
Joe A, great post!!!
Always…crickets…
then move the venue
then more crickets…
move it again….
never ends
proves 0 substance…
all emotional…..
HIT hates to see anyone get ahead….
HIT only exists in the imagination of the fifty people who post on these web forums. Put a fork in it.
Boy oh boy, how did I know the people here would nitpick and begin with the semantic arguments? Yes, ALL weight training was unproductive before SuperSlow and RenEx, nobody built muscle, EVER. Sheesh you people are deluded.
This is as simple as it gets for you RenEx believers, before steroids and split routines, the productive weight training programs promoted by the early bodybuilders, I’m mostly referring to the 1930’s through the early 1960’s, that included full body workouts, multiple sets, progression (weight and/or reps), and moving heavy weight. However, I’m sure if Tanny, Grimek, Park, Reeves, and host of other Golden Age bodybuilders had RenEx at their disposal they would have development better physiques and been stronger faster. ROFL
Unfortunately, many people are looking for shortcuts to achieve results and just don’t want to put in the hard work. Now you’ve given them the golden egg, RenEx. A single set, 15 minutes or less per session, and all the meaningless intellectual goobly goo they need to convince themselves you’re onto something.
Let me know when Josh has a better physique than Reeves or is stronger than Grimek. ROFL
Lol…. RenEx doesn’t work unless your physique is better than the greatest bodybuilder of all time…..
You really can’t make this stuff up….
Another ridiculous comment again, by you, that has no relevance to the argument that you started by stating that 15 minute workouts, single sets, and training to failure is not the way to go. You imply that longer workouts, multiple sets , and rarely training to failure is more productive. Then you make the mistake of citing the success of Bodybuilders as undisputed proof of the superiority of a training method. Instead one should be seeking out how little is actually needed. If it were true that more is better, many of us would have dropped everything we were doing and trained 24 hours a day, 7 days a week for years to become Mr. Olympia overnight. Never judge the physiques of the top champs as indisputable proof of the superiority of a training method, when you dig deeper you’ll see that most of them wasted years of training with little or no progress from workout to workout without making any progress at all! And what ultimately took them years to achieve could have been attained by them in a few weeks.
no one said everything else outside RenX is/was not productive.
You are missing a fundamental point, which is RenX are trying {successfully it seems} to minimise the negative effects of exercise whilst maintaining the full positive effects of exercise {strenght resistance based}
Lifetime health and function versus arthritic joints and pain meds.
C’mon Joe H if you really feel RenX is wrong, then you need to look at the component parts of the protocol.
You need some substance to back your position.
Truth is the only thing that counts, not personalities
Joshua Trentine February 14, 2014 at 11:57 am
“….it’s actually been pretty cool, in the last year I’ve frequently been compared to the greatest bodybuilder of all time, Steve Reeves….”
This is typical of RenEx, make a comparison and then complain when it is mentioned again.
John Parr February 19, 2014 at 5:09 pm
“And what ultimately took them years to achieve could have been attained by them in a few weeks.”
Yes John, Reeves could have built his body in 2 weeks using RenEx equipment. Dumbass.
John Parr February 19, 2014 at 5:09 pm
“If it were true that more is better, many of us would have dropped everything we were doing and trained 24 hours a day, 7 days a week for years to become Mr. Olympia overnight. Never judge the physiques of the top champs as indisputable proof of the superiority of a training method, when you dig deeper you’ll see that most of them wasted years of training with little or no progress from workout to workout without making any progress at all! ”
Again with the extremism, calm down. Yes John, 3 sets of 5 reps takes me about 22 minutes….sheesh you’re a moron. My time under load for multiple sets is less than a single set RenEx style as posted above. Get a clue.
Never judge the physiques? Why do you, Josh, and the RenExers always point to Josh’s pictures? You just posted I shouldn’t do it (and if you had an average level of reading comprehension you would not have read what you wanted to argue about into my posted as I didn’t imply or write that nonsense, you did) but that is exactly what Josh and everyone here does on a daily basis.
Lord how I hate the fancy lads.
Joe H,
Please shoot me an e-mail at bcduesing@yahoo.com I would love to talk to you. Let me know if this would be a possibility
Once again, you’re taking things out of context to try to make you’re point. You have no valid answers, so you resort to name calling and tell me to calm down! Now, now Joe H.
If you’re ever in the Philadelphia area, look me up at Main Line Health & Fitness and I’ll show you how fancy I can get!
As I said earlier calm yourself and I’ve seen how fancy you are already.
Again…evidence… proof….results….josh puts it out there…I put it out there…all others that have the answers don’t, won’t, and can’t because they know they’ll be proven wrong.
Josh hasn’t put anything other than pictures of himself and unproven theories for which evidence of efficacy will never appear. Exactly as SuperSlow.
Blain why do you want to converse and what can you email me that you can’t posted here?
I see Hutchins is still rewriting 30 year old articles and still crying how he is as smart or smarter than Arthur Jones. Sheesh if only the person who help Hutchins get the job a Nautilus had kept their mouth shut this shit would never have existed.
A fool and his money are soon parted. Inner Circle reporting!
Josh: Thank you for posting information about Graded Rep Intent. If RenX Graded Rep Intent protocol can maintain the positive effects of exercise (maintaining strength and asthetics) without the adverse health consequences that seem to be associated with over training (arthritic joints and pain meds), then RenX is a true success. It matters not how an individual compares to others, the criteria is whether the protocol improved the function and health of the indidual. Minimizing the negative wear and tear and injuries caused by over training is an attempt to solve a real problem. Joint replacement in this country is at an all time high. Anyone who does not appreciate the attempt to minimize such adverse effects is, in my opinion, either naive or not being intellectually honest.
Thanks for trying to help correct the problem.