Pat Davidson

NYC STRENGTH & CONDITIONING PHD EXERCISE PHYSIOLOGY RTBP CERTIFICATION

[Pat Davidson @dr_patdavidson]

I highly recommend being aggressive in life, failing a bunch of times, and not getting your way a ton… but continuing to push forward regardless. This will callous the inner bitch inside your mind.

[Pat Davidson @dr_patdavidson]

RFE (Bulgarian) split squats done with glute/quad focus probably has insignificant meaning on what grows. Progressive overload and nutrition drive the meat building train.

[Pat Davidson @dr_patdavidson]

Sequential order for great body comp for dudes.

1. Great technique on compounds
2. Great numbers on compounds (3 plates B, 4 plates S, 5 plates D is a good minimum threshold)
3. Specialty exercises for weak links. Don't try to skip the line.

[Pat Davidson @dr_patdavidson]

Every time I hear complex explanations about squat technique problems...ankles, hip sockets, femur length ratios, butt wink, etc., I think people are looking at trees and missing the forest. Inability to prevent center of mass from falling forward is the problem 95%+ of the time.

[Pat Davidson @dr_patdavidson]

The purpose of pain is to teach lessons about your organism's limits. You need to determine whether a specific cause of pain is something you want to expand your tolerance window for, or if it's best to withdraw from.

[Pat Davidson @dr_patdavidson]

If you're an experienced trainee who has taken time off training, starting off with a low volume program combined with a fat loss diet is probably the best approach you can take. The only big neuromuscular adaptations you'd be making are neurological for the first few weeks.

[Pat Davidson @dr_patdavidson]

Using bands and chains for hypertrophy doesn't make a ton of sense. The place where you most want tension is in the deep stretched part of the movement. With B and C addition you're fatiguing the least stimulative part of the exercise and robbing from the most stimulative part.

[Pat Davidson @dr_patdavidson]

Exercise selection & hypertrophy-the key is tension in the lengthened position. It occurs when there's a large resistance moment arm in the lengthened position. Preacher curl & good mornings have a large moment arm. Incline bench curls, hip thrusts & DB lateral raises do not.

[Pat Davidson @dr_patdavidson]

The new optimal exercise people are to lifting what biohackers were to physiology.

[Pat Davidson @dr_patdavidson]

The primary difference between most speed & power training & most hypertrophy training is speed and power development is optimized with rapid forces in the short position of the muscle, while hypertrophy is best developed with slow forces in the lengthened position of the muscle.

[Pat Davidson @dr_patdavidson]

The purpose of training is to create specific structural and functional adaptations. An example of a structural adaptation would be more actin and myosin in the pec tissues. A functional adaptation would be increased 10RM bench press strength. Which drives which though?

[Pat Davidson @dr_patdavidson]

Using a converging chest press vs nonconverging probably doesn't make any difference in pec growth. The reason is bc the convergence happens as you're reaching the shortest part of the movement for pecs. If you can get a bigger stretch at the bottom, that’s what actually matters.

[Pat Davidson @dr_patdavidson]

The glute bridge is not a great exercise to drive glute growth because it's a short position exercise for glutes. The part of the exercise everyone focuses on, the top, is the least effective region of the exercise for promoting glute growth. Two stones, no birds.

[Pat Davidson @dr_patdavidson]

If you're the elite of the elite with body composition, you probably need special exercises to bring up weak link muscles or regions of muscles. If you're not that (you're not that), driving quantitative progress in compounds is the show.

[Pat Davidson @dr_patdavidson]

Posting a picture of an anatomy picture of a muscle, then a fact about the action of the muscle, then a weird rinky dink exercise for the muscle doesn’t make it a good exercise. Basics with huge ROM, tight technique and great effort make your shit grow.

[Pat Davidson @dr_patdavidson]

Master of Puppets and pull ups will grow your lats way better than one arm wrap around rinky dink active ROM plus Bieber.

[Pat Davidson @dr_patdavidson]

Apparently some people think good mornings can't be as good as RDLs because you use more weight for RDLs. The actual discussion centers around force..and that's mass x distance. The good morning moves the load further away, so the forces are probably similar even with less load.

[Pat Davidson @dr_patdavidson]

I have spiritual beliefs. I believe every moment offers an opportunity to make the situation better. It's like a hot & cold game. You calibrate to meet the needs of the constantly changing environment. The hotter you get, the more you're moving towards the higher power energy.

[Pat Davidson @dr_patdavidson]

The concept of working in on equipment seems to be a lost idea. The looks you get from people camped out on equipment texting when you ask to work in is wild...
..it's like a simultaneous confused and violated deer in headlights thing.

[Pat Davidson @dr_patdavidson]

Let's say you're a relatively high level lifter, but also a gym snob, and you're in a commercial gym complaining and making fun of people.

This is like insulting Burger King for not having a rib eye and laughing at the customers for not being in tuxes.