The random noises they make at the end of each rep is something that pisses off most people, and lately, gyms have started put forth a policy where there put up signs that BAN you from grunting so you don’t disturb others. WTF?

This is a gym! This is where shit goes down, this is where you do work, this is where you hustle! If you want quiet, go hit up a library! I can’t believe how some gyms are bending over to accommodate those are totally clueless. I understand from a business point of view that a few people can get intimidated and scared off when they see someone grunt and yell… But that’s easily fixed with something called education.

Instead of having a poster that says “don’t grunt”… How about a poster that says “Did you know that a quick and forceful exhalation of breath can result in a 10-20% increase in power output?” — It’s true. This is why in Karate you’ll see everyone doing something called a “Kia” every time they throw a strike. You are releasing your inner energy to increase your power output, not to be a purposeful asshole to others around you.

So, by now you’re probably intrigued and enlightened about the power of the grunt, and want to know an efficient way to use it during your workouts. Right? Of course you do… And I gotcha covered. This “explosion of power” only works if you time it right. Randomly yelling will make you look like a knob, there is a proper technique to this.

The first thing you need to understand is that every rep has 3 stages to it. The Eccentric, Isometric & Concentric phase. This is represented with 3 numbers… Also known as the “tempo” of an exercise. So for example, if I say do 5 reps of squats with a tempo of 3-1-2 — You’d sink down for a count of three, hold for a count of one and then stand up for a count of 2. Now, it is the CONCENTRIC phase where we want to focus our grunt.

When your muscles are contracting, this is where you want to let out a forceful grunt, or yell… Making sure you exhale  powerfully in the process. As I mentioned earlier, don’t yell for the sake of yelling… You’re yelling to exhale AIR. It will take some practice, but after a few odd noises, I’m sure you’ll get the hang of it. Use this technique wisely and you’ll be able to crank out an extra rep or two. Happy grunting.

To Being Fit & Sexy 4 Life!

- Fit Jerk
FlawlessFitnessBook.com

–