Obviously, you don’t go 110% the first time. You should ease into it, push harder as the weeks go on and you gain more experience in the movement. The idea is

Obviously, you don’t go 110% the first time. You should ease into it, push harder as the weeks go on and you gain more experience in the movement. The idea is that you body doesn’t require hours and hours of exercise to make change, just enough signal that the your current strength is not enough, and enough time and food for your cells to do the work. I wouldn’t do it with an amount of weight that is dangerous or with fast movement.