Section 14 1 Work And Power Answers: Fill & Download for Free

This is a great question and I am very excited to show you how to perform any exercises in a certain way which generates the most amount of hypertrophy possible.I have answered a question similar to this where I have explained the process in which one should take to reach levels of high hypertrophy. In this answer I will explain it again, this time using pictures and gifs to demonstrate the technicals, exercises, etc.I’m sure you want to know the process. So here it is…In a workout you should start with heavier lifts, causing mechanical tension in the area. The rest should be 2–3 minutes and the rep range should be around 4–6 and 3–5 sets. If you are training your shoulders, for example, we can transfer this knowledge over and create the first part of a 3-part shoulder workout.Part 1Exercise 1 - Dumbbell Shoulder PressWith the first set of exercises, you aim to target the area you want to build. Don’t worry if you’re targeting other muscles as well (such as you can see in this picture). Go for a low rep range (4 - 8 Reps is good). Seen as its the first section you may want to use a low weight at the very beginning for a few reps to warm up the area. However, after your small warm-up, go straight into using heavy weights. Reach at least 4 and at the most 7 or 8 (if you’re failing between this range, you will likely have the perfect weight for the first section).Exercise 2 - Cable RaisesThis exercise can be very hard to perform at a high weight. Therefore the rep range for this one is going to be max 4 reps on each arm (hitting 4 reps is good). Raises are an integral part of shoulder building and should be included in every shoulder workout.Exercise 3 - Arnold PressYes. They are all presses. But don’t panic. It will all make sense soon. This is the final exercise in the section. This is a great movement for shoulder development. For this, ideally, you want to hit 6 reps. Go for 6 and see how it goes.Next, we have the middle section. This is referred to as muscle damage. It’s a medium rep range (around 10), a rest time of 1 minute and 3–5 sets, the kind of exercises you perform should focus on the negative. They should cause the muscle the be put under a lot of stress. Let’s take a look at some exercises you can do…Part 2Exercise 1 - Seated Smith Machine Shoulder PressThis can be done either on a smith machine or just a barbell on its own - whatever your preference. Again with this exercise, you’re looking at a medial rep range around 8 - 10 reps for this one. This is a good exercise as you can go heavy whilst still having the added stability of the smith machine. Remember to focus on the negativeExercise 2 - Barbell Shoulder RowThis second exercise will again put stress on the shoulders. The thing is about this section is that muscle damage naturally occurs. However, with that said its always good to train a little extra for it to maximize that hypertrophy.Exercise 3 - Barbell/Dumbbell shrugThis exercise targets the front portion of the shoulders. Using a weight that causes you to fail at rep 10 is going to work best for this one. You also use dumbbells and alternate between swings, or a cable machine standing with your back facing the machine and pulling up.Exercise 4 - Rear FlyesRear flyes will target the rear of the shoulders. This can be done either bending over or lying belly-down on an incline bench which also works great. Remember the muscle damage rules throughout all of these exercises (rest times, sets and rep ranges).The final section is the metabolic stress. This is simply going light and performing more reps. This is the section which gets you a ‘pump’. Why is it the final stage? Because metabolic stress sends signals to your brain to repair the muscle after the damage which was caused to it in the last 2 steps. The range is high (12 - 16), the rest time is low (< 1 minute) and sets should be 3–5. Go lighter with this one. Towards the end of your set, you should feel a burn on that muscle.Part 3Exercise 1 - Dumbbell RaisesPerform 14 - 16 reps. On the final rep hold the dumbbells in the lateral position level with your shoulders for as long as possible.Exercise 2 - Light Dumbbell PressAgain perform 14–16 reps and keep it light.So to answer your question…Heavy - Big movements, heavy and powerful lifts that are hard to get past 6 reps. Compound lifts are good.Medium - Compound lifts work well here, too. Exercises that pull a lot of stress on the muscle (injury is more likely - take precautions)Light - Fast movements that make your muscles burn and give you a pump.I hope this helped. If it did, I would app it if you leave an upvote!

When I joined the IPS, like almost everybody else, I had this idea that if you are sincere and try hard, you can get a lot done.Surprisingly, while it is not that hard to get a battalion of men to clamp down on a law and order problem in minutes, making the government machinery move is another matter.The first thing to hit you on joining government is ‘files’. For everything in government, there is a file. In case you are wondering what this creature called ‘file’ looks like, see the image below.This creature (file) has a problem: It has massive inertia, which would have even befuddled Sir Issac Newton. It just does not move. There is an army of human beings called ‘clerks’ whose life’s mission is to move them, but evidently they live in slow motion. What is the rush? Between tea and lunch breaks, they give it a gentle nudge. And it still does not move.Why?One answer is that Indians are lazy. Or human beings are lazy. Or that the animal kingdom is lazy.Well, think again. The same Indian (human being) working in TCS or Wipro works faster. In McKinsey, he is even faster. But you could argue that the type of people who go to government are lazy, who are seeking job security and nothing else.I would concede that partly, but even in government there are people, especially in higher ranks who want to change that. Are they able to make an impact? Why not?There are deep reasons why government is inefficient and slow. Here are a few of them:There are too many layers in the government. As an example, the office of Trivandrum Police Commissioner had 100 clerks and civilian staff to help run the administration. Every file has to be seen by 3–4 staff members (Section Clerk, JS, SS, and Sr AA) before it reaches the Commissioner.If each guy takes 3 days, that is 12 days for the file to reach Commissioner’s desk. Then the file comes back through the same route with Commissioner’s order. Then again it will be put up with some clarification, going on the same long journey.If a file goes up and down a few times, that is a month or two gone by easily. When I say easily, I mean ‘no sweat’ easily. This is assuming that nobody decides to just park the file for 6 months.This was the speed of file movement within an office. Now imagine communication between different offices, and ultimately between different governments. Hell will freeze over before anything happens on its own. People who are affected by the files follow up with the babus, flatter them, and sometimes bribe them to get things done. Else, you can wait forever.Job security breeds laziness and ‘don’t care’ attitude: All kinds of people join government but many are looking for a secure job for life.What does job security mean? It means, “I can do whatever I like but I still won’t lose my job”. With that mindset, don’t expect magic. Mind you, not everybody is like that and I guess for every 5 lazy guys, there is one hard working soul as well. That guy carries the burden and all work is dumped on her or him. I have done that too.Not convinced? Have you ever gone to a government office, where the employee refuses to look up at you, or tells you to come another day with some excuse like, ‘Saahib meeting mein hain’?Even a hard working conscientious person joining government will get disillusioned pretty quickly. Else he will be slogging all his life with no reward whatsoever, and some do that.Decline and stagnation: In private sector, you have to become somewhat better over time. Obviously there are exceptions in both places, but in government, you can stagnate for 30 years and nothing will happen to you. And most people do stagnate. I suspect many decline quite a bit.No incentive to move fast and take decisions. If you work hard and take quick decisions, something may go wrong. If that happens your life will be hell. But if you chill, and defer decision making, nothing happens.This especially true for senior officials. How often has someone been hauled for slow decision making?Look at our defence procurement. It takes years to get anything done. And if someone tries to be a Rambo and push things quickly, just wait long enough, and CBI will probably knock on your door. And I am talking about honest guys, not the crooks. So everyone plays safe. One proof of that: If a clerical staff puts a noting on a file, virtually nobody will overrule him/her without thinking 100 times. I have seen that first hand.There is no protection against legitimate mistakes (real or perceived). Ideally, unless a bad decision was taken with bad motive or was done blatantly ignoring rules, officials should be given protection and encouragement to take decisions.To minimize risk and create diffused collective responsibility, they form committees. Now you are done for. It will actually take forever to get anything done. No committee ever shuts down. They will all survive till the Universe freezes.Government system is built on suspicion and not trust. Such a system will always be slow.Let me give you an example. If the CEO of Hindustan Unilever or Tata Steel wants to hire a consultant or buy a product, he can often decide without too much process and issue orders quickly.In government, you have to float a tender, which will take months and sometimes years. Even after the tender, you have to often go for the cheapest product or service, not the best one. I am not criticising the process or disagreeing with it, but just explaining how it works.Underperformance is not a problem: Have you seen anyone getting fired for moderate incompetence? Or even extreme incompetence? Probably one in 10 million? Maybe not even that.Inefficiency makes you powerful. If you work slowly, someone will come and beg you to do your work, and may even bribe you. If you do your work efficiently, nobody will come and ask for favours. You become unimportant! What would an average guy do?Government is nobody’s baby. It is a collective thing. How often we clean the verandah of our house? Daily? How often would do we step out and clean the road outside our house? I rest my case.Just a small anecdote. Once I was at the house of a relative who was a senior government official in Railways. In the lawn the water sprinkler was gushing and it was kind of flooded. So we asked the gardener as to why he was not closing the tap. He said with a smirk, ‘Sir, Railway ka paani hai!’.Government is like ‘Railway ka paani’. It belongs to everyone, and hence to no one. That is why we look for officers with missionary zeal to ‘clean up the system’. Private companies can make do with just the normal ‘somewhat smart guy’. They don’t need revolutionaries to make things work routinely. A system, which needs a Bhagat Singh to make it work is no system.Trade unions: The staff have immense collective power and few governments have the courage to discipline them. Not in India. So no reward, no incentive, no punishment, no work culture. And you still expect it to work?Demoralising work environment: People get quickly disillusioned, cynical, and give up. Imagine you are working in this dazzling office below. Why would you be fired up to come to office in the morning?Obviously my statements are generalisations, but I think reasonably accurate.Now compare government with a startup.I run a science learning startup called ConceptOwl. We have no ‘mai baap’. We strive everyday to deliver the best product that we can with literally 1% of the resources needed. We may not always succeed, but we try very hard.We want speed. One person decides, and then we implement. Right or wrong, we get things done.I teach science, and I do it with missionary zeal. ‘Acceptable quality’ is not acceptable. We keep trying to make things outstanding.We don’t care about job security. We care about building something. If you cared about job security, why would you be in a startup?I am not saying all is hunky dory in a startup, but we own our problems, we care about them, and we struggle everyday to make things work. If we fail, we correct the mistakes.Finally, we don’t have committees. The day we form our first committee will be the day I will shut down ConceptOwl.Who is benefitting here? I would say ‘Nobody’. Not even government employees. Government gives them a secure job, but all the fun in life is gone.It has been 70 years since independence. We can’t blame the British. We can’t blame the CIA. We can’t blame anyone.Will we raise our voice against this monstrous waste?

Never repeat mistakes, specially the silly ones (like calculation mistakes or getting x=2 and marking option 2 as the answer). Maintain an excel to remember all the mistakes you have done so far.Do not remain stuck at a question. You are putting many other questions at stake. This one mistake can ruin your entire paper. You can bookmark/flag the question and attempt it in the end if you have time.Quant questions which ask “which of the following cannot be a value of x", the correct option is mostly the one which is the highest or the least.In any section and in any exam, if you are absolutely sure that one of the two options is definitely correct, do not leave it unattempted. Use your best judgement to mark the answer. (Probability of getting correct is 50% and reward is much more than penalty, so expected value is much more).In NMAT which does not have negative marking, do not leave any question unattempted. In last 2–3 min of every section, no matter how close you are to getting the correct answer, go on a hitting spree. But leaving a question unmarked is a sin.For some complex looking questions in topics like Number System and PnC, you can form a simpler example of the question asked. For instance, what should work for arrangement of 10 men and 10 women, should also work for 2 men and 2 women.Making use of the options or putting n or x = 1, 2….can also help you solve the question.Powers of 2 and powers of 3 can generate any number. This is one rule which has helped me many times (XAT 2011)Attempting a paper/section serial number wise is again a crime. The idea is to do easy questions first, the medium level questions second and the most difficult ones in the end. Remember leaving a question is also an art. (In a cricket match, even the best batsman leaves bouncers)In Quant, one of the strategies can be to attempt all one liners first, two liners second, three liners third and so on. It is not that one liners are easier than two liners. It is because they have lesser data in them. So the time taken to decide whether to attempt or leave the question is less.If possible, while reviewing a section in an exam/mock, do not review “All”. Review only “unattempted” questions. Why to have those questions coming again to you which you have already attempted!!There might be topics which are more important like RC, Parajumbles, Geometry etc. But there is no topic which is not important. So do not pay much heed to anyone who says that this topic/chapter will not come (even if he is a faculty or a top IIM passout). CAT/XAT etc. are major All India Exams and the paper setters/ b-schools are trend breakers and not trend setters.Do revise the notes /register of your coaching classes. There will surely be some concepts, tricks, shortcuts which you would have forgotten.Still not writing full length mocks and thinking of “making/developing the base first". That day will never come.Writing too many mocks and /or not analysing them to the core is equally dangerous. As a rule remember that a proper end to end analysis of a full length mock normally takes 4-6 times times the duration of the mock.