What is going on guys? Welcome back to another episode of the Eric Roberts

Fitness Podcast. I sure do hope that you are having a great day thus far.

In today's episode we are going to nerd out a little bit and we're going to talk about five science-based lifting hacks

that you can put into your workouts in order to gain more strength, build more muscle,

see more muscle definition, and honestly probably just have a little bit more fun in your

workouts as well. These are strategies that we incorporate with our online coaching clients and within our

workouts inside of the clubhouse and the workouts that we program all the time

for our members. I want to give them to you today as well. You can literally immediately

put these into your workouts to start seeing more progress. And I'm also going to give one

little bonus tip at the end, so maybe's six science-based hacks you can put into your

workouts and again these are all going to be practical actionable things you can implement into the workouts starting today.

So briefly talking about what we're going to be, the five main hacks and we'll get to the

bonus one at the very end, like I said said but the five main hacks are going to be

something called top sets and back-off sets that is number one number two is going to be

reverse pyramid sets number three is going to be lengthened

partials. Number four is going to be forced reps and number five is going to be

1.5 reps. And then again like I said the bonus one I think is really really

beneficial and so definitely stick around for that one but I'm gonna

overview each of the hacks I'm gonna go into a deep dive on like what is it the science behind it how to apply it some examples of it everything so without further do let's go ahead and dive right in so top sets and back offsets what is a top set in a back off set? Well a top set is when you

perform the heaviest set in that specific exercise and so you're going into the top set of where you lift the heaviest weight.

The back offset then follows the top set where you typically reduce the weight and perform a little bit more reps. So top set, heavier

weight, less reps, back offset, less weight, higher reps. Now the exact rep ranges would somewhat depend on a lot of things. It would

...