Andrew Huberman· PhD
So make sure, number one, you can do the exercise properly with assistance. So let's imagine a scenario where we're going to try to squat. So give yourself-- put your hands on a bench or something like that. Now, can you execute that squat perfectly with assistance? So you're holding onto something. Great. If you can't, then don't progress past that. Don't go now to a barbell back squat if you can't do it correctly when you have assistance. But let's assume most people can do that. OK great. Now you can move on to the next step, which is can you do it well without assistance. So this would be bodyweight only. Check cool. We're good there. Now you can go ahead and move on. Can you do it well with an added e-centric load? So in this particular case, if we're learning a squat, we can do it well when I hold on to something, that's great. Now I can do it well with just my bodyweight. Now if I put a little bit of weight on, whether it's a kettlebell in the front like a goblet squat, or dumbbells to the side, or whatever you want to do, can I lower it and go all the way down and stay in perfect position? If you can do that, great. You're allowed to go to the next step, which is can you hold it isometrically. So can you go all the way down and then hold that bottom position? What you don't want to do is start adding load, or speed, or fatigue if you're going down to the bottom position of the movement and you are out of control. We really want to avoid this. So I want you to show me you can go down and you can lower the weight under control. You can hold it in that position under control. If we're clear there, now we can add the concentric portion. You can now go ahead, you can lower it, you can hold that position of most danger, and now you can move up at whatever speed we want. We are all good there. Once you can show me those things, you can add the last two steps which are now speed-- if you choose to-- and the last one, which is fatigue. I would really discourage people from doing exercises to fatigue, especially with a moderate or high load, unless you can promise me you can do these first six steps.