Jake Watson Training

Here’s a question...
If you decided you wanted to become fluent in many languages, how would you approach that? Most likely you would pick one language, take classes in that language a few times a week for 3-6 months, maybe even a year, until you were decent at speaking that language. At that point, you might try to learn or incorporate a new language and take classes in that for another 3-6 months and so on. You wouldn’t forget everything you learned from the first language, and now you’ve expanded on the languages you know. That makes sense right? You most likely wouldn’t take Spanish classes one week, French classes the next week and Japanese the week after that, because you’d just end up being terrible at all of those for a long time. Not to mention each one would suffer just simply due to confusion.
So why would you approach your training this way? If you want to be strong, or fast or jacked or whatever, you should probably train in a way that supports that goal for an extended period of time before you switch gears toward something new. Even if your goal was to be all 3 of those things at once, it would still make the most sense to train for one thing at a time. Training for strength one day or week, then endurance the next and hypertrophy the next, just makes achieving any of those goals take a very long time, at best. You can even break that down to exercise selection and set and rep scheme. Why would you do bench press with a barbell one week, dumbbells the next week and And some weird machine the week after that? Or run one day, row the next day and ride the day after that. Why go heavy for 3 reps one week and sets of 10 the next?
The point is, The more specific and directed your training, the more effective and the faster you will see progress. There is a lot to be gained from a cycle or 3 of training that is focused on one goal versus multiple different and/or opposing goals.

I find a lot of people have trouble finding a “connection” to the muscles being used when doing certain back exercises such as bent barbell rows.
To an extent this can be fixed with just straight up practice doing the exercise. But some other cues I’ve found that have helped me are:
- Lighten the load a little bit and focus on control throughout the movement. Keep the reps very strict. No yanking from the floor or floating the bar at the top.
- Make sure you use a full range of motion to get as much of a stretch as you can at the bottom, and as much of a contraction as you can at the top at the top. This may mean touching the bar to the ground each rep(with no bounce).
- Squeeze the bar hard, and act like you’re trying to bend it into a horse shoe around your legs.
- Think about closing and “protecting” the armpits, and drawing your elbows up and behind you,. Pull through, as opposed to just getting the bar up to your chest.
- Pull the bar up your legs and towards your hips instead of your chest. I’ve found I feel more of a contraction this way instead of pulling to the sternum.
- Pull your shoulders back and pinch them together on each rep. This takes conscious thought every time but makes a big difference in wear you feel the exercise working.
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These cues work for a lot of horizontal rowing movements. Give them a try and let me know if they help!

Hi guys! Still here. Got bit by a dog and I’m a werewolf now.
7 weeks into my second cycle and currently weighing 265, by far the heaviest I’ve been.
I’m currently using Friday’s as my second leg training day. This is a non overloading day volume-wise. Meaning I’m not adding sets every week, only adding weight when I can. This allows me to get extra leg volume in for the week, without destroying my legs for my workout the following week.
(Oh and tall guy PSA, the pants and hoody I’m nearly ripping out of are from )