WEBVTT
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Welcome to the second practical application module
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in course three, everyone.
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This one we'll be focusing
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on assessing and adjusting for local metabolic training.
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And we're gonna go through a very similar format
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to what we went through last time.
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So just kind of recapping first, some
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of the things that coach Cason talked about
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in the previous lesson about how do we know
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if we programmed it incorrectly
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for this local metabolic stimulus
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that we are attempting to achieve?
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So if the program was written incorrectly
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we may see something along the lines
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of excessive local soreness being limited by limited
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by cardio related factors.
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So it's too systemic and not local enough
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or maybe they're making strength gains
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but they're not seeing any of the body composition
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or local conditioning improvements that we are looking for.
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The other possibility is maybe they're just not trainable
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for a local metabolic stress at this time.
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So kind of some of the ways to look at that would be
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if the volume and magnitude are not excessive
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but their visual markers start changing other
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biomarkers start going the wrong direction.
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Usually when they start looking worse
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it tends to be something
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along the lines of, you know, they were already inflamed
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have some type of local inflammation.
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And then that local stress is just exacerbating
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that body weight starts shooting up
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not looking any better, obviously.
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So it's not like, Oh, their body weight's going
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up and they're looking fuller and tighter.
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It's like, Oh, they're looking more like a blob.
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And then lack of getting a pump even
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when they're taking it to failure.
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Again, that, of course, assumes that
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the program was written correctly
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and for the local metabolic stress.
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And then so basically the simple thing
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is de load metabolic stress.
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And then maybe when you're, de-loading it
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you could support their ability to regulate inflammation.
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So will be your Omega threes
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from like fish oils, squirms, things like that.
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That'll get into later in the course.
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So a common question we get a lot is just looking at well
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how do we, right, like an IRM?
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So that's a very basic local metabolic type of scheme
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that we might use for body comp.
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So this is kind of the common reference rages
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that we would see when we're looking at set reps
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and rest as we kind of move down the scale
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in reps or increase the intensity.
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So this is kind of a good reference for you guys to use.
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Just so we're not giving people
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like eight sets of 12 or something crazy
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and we kind of overshoot what we're looking for
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and turning it more into that pushing more towards
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that oxidative stimulus.
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I'm assuming that's not what we're trying
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to achieve, of course.
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So first part of this here is we're looking
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at the stimulus stress to recovery ratio.
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So if that ratio is too high, and we're assuming
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that to start off the stimulus stress portion
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of that is what is out of whack.
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So we basically have, again, our same two options.
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Is it the volume of the stimulus
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or the magnitude of the stimulus?
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And for the purposes of these examples,
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when we're talking about volume, we will specifically
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be talking about the actual number of sets.
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And when we're talking about magnitude,
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it will be the amount of metabolic stimulus per set
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that we are adjusting just for clarification.
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When you see us go through these different examples here.
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All right, so I'll kick us off
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with our first volume example here.
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So we have a fat loss client, someone who doesn't have a lot
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of muscle tissue on their frame
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maybe we would consider them skinny fat.
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They're looking for body composition
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they're hitting failure on the sets that we want them to.
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And they're getting an okay pump, let's say
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but they're really tired after the workouts.
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They're not really able to make much progressions in the
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from workout to workout.
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So maybe they're not able to add a rep.
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They can't handle any decrease in rest.
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They can't handle increasing the tempo.
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They're just barely hanging on, let's say.
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And we noticed that they're kind of mildly sore
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after about two days or for about two days, I should say.
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Which if we're looking for a body comp client
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in a local metabolic program,
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they really shouldn't be sore pretty much at all
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if anything, maybe mildly for like a day.
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So this tends to indicate to us that maybe the volume
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of work is too high or the number of sets is too much, but
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because they are hitting failure on the sets that we want
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maybe adjusting just the number of sets
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in the same IRM would not be ideal.
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So if we're doing like five sets of 10 for this person
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they're hitting failure on that fifth set
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like we want them to
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but the total amount of work is too much.
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So we need one less set.
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But because of the way we do the IRS
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we're using the same weight across all the sets.
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Obviously just doing one less set
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they're not gonna get failure
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because it took them that fifth sets it failure.
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So we have to kind of do two things here
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because we need to basically hit
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that metabolic stimulus a little bit faster
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so we can achieve it in less sets.
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So in order to do that, when we reduce the sets
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we would also increase the reps just slightly.
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So we're still almost getting the same amount of work done.
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If you're looking at we're using the same way
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for all the sets, we're using 50 reps versus 48 reps here
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but we're hitting failure in four sets.
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So it's less total work for them to achieve.
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And logistically this is probably the easiest adjustment
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for a client, right?
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Because it's like
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all you have to tell them is like, okay, that was too much.
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I want you to do sets of 12 now
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but you're only probably going to get four sets.
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They don't in this scenario probably not gonna
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have to change the weight,
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which is a lot easier than trying to have them adjust
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the tempo and sets or the rest or some other variable
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to try and get them done in less sets.
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If that makes sense.
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Adam, do you have anything you'd like to add
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in on this first example here?
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No, not exactly here, Cody.
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I think we'll like when we go later
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through the program and we show him some
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of our other progressions and magnitude, we can get into it.
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Cause I think we'll have some good questions
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because we use a little tips and tricks here later.
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And I think we can bring these examples up again.
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So I'll wait till later in the presentation.
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Cool, and guys, as we go through these
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if questions come to mind please feel free
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to just throw them in the chat box for us.
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And we will head to those at the end of the Q and A session.
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So don't feel you have to wait
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and then risk forgetting what you were going to ask.
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So we're gonna use the same exact client scenario here
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but we're going to look at also, if we were not
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doing just a straight, incomplete rest method
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let's say we were using a post exhaust
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for this person, right?
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Cause there's multiple ways we can write
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a local metabolic program.
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So we wanted to try
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and give you guys some different contexts
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or different scenarios to help you understand
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the principles that we're going for here.
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So in this case, we're using a post exhaust, which means
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that first exercise, that's a little bit heavier.
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We're looking for something
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that's what we would call him more matched
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or more even resistance profile.
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It's gonna be challenging
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throughout the entire range of motion.
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And then that second exercise is typically
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going to be something that is more biased towards
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the shortened muscle position,
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and shortened resistance profile.
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And that's really where we're going
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to be driving that local metabolic fatigue.
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So same scenario, we're determining
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that we're having too many sets in total,
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too many sets of work,
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but we're hitting failure on that last set.
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Now, in this case, we can just reduce one work set.
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The reason that we can do that in this case
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is cause usually when we're doing a post exhaust,
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we're typically going to ascend the load
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at least a little bit across the first two sets
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and then maybe sets three and four we don't have
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to increase load because the increase in metabolic stress
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is what drives our RPE
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or our increased rate of perceived exertion.
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So in this case, if we were increasing the load
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from set one to set two, and then they use that same load
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for sets three and sets four.
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Well maybe we just cut out that first set
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and have them start a little heavier.
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That way, they're still getting pretty much probably
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to the same amount of fatigue and failure
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but less total overall work for them to recover from.
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And next for magnitude,
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Mr. Miller is gonna take us through this example.
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All right guys.
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So here we have a hypertrophic client, okay?
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So we're trying the overall goal here,
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we're trying to put on muscle
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and we are here for some recovery goal.
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And I will be perfectly honest here and some full disclosure
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that when I am writing my local metabolic programs.
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So my recovery, when I'm trying to put somebody in recovery
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I'm also knowing like I have some potentiation going
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on here too, right?
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It's a kind of a gray area, right?
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Like Cody said, it's like it's even in my own program design
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I can bias recovery versus potentiation
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but there's some things that there's a lot
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of things that go hand in hand.
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So I don't want to mislead anybody.
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Think that I'm only doing hypertrophy.
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I have a hypertrophy client doing a local metabolic phase
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and we're only improving recovery.
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Please understand that you're going to get improvements
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and nutrient partitioning and you
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and actually you can do some recon things there too
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if you can bias the program
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but you're still getting all of these things.
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Correct, Cody?
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We're gonna get all of these just
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for just biasing more one than the other.
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I want to just make that clear.
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Okay, here.
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So with our biomarkers here, our weight, we have beaten
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but it's dropping after two consecutive, all things guys
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that's a continuing theme here.
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Pay attention to these things.
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And all of the stimuli we talk about
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this stuff is important.
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So we're seeing this weight increase
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and then dropping after two off days, we're starting
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we're starting to notice sleep disturbances
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pay attention to the time, right?
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Hard time falling asleep.
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That should sound familiar to you guys.
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We talked about that in the past.
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Noted vascularity loss, okay?
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Hypertrophy client.
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So body fat levels are pretty good here.
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We have really good visual representation
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of what's going on here, okay?
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Very lucky to be a coach training, somebody like that.
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So we have that vascularity loss
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and then we had the puffiness in the hands and our feet.
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Things are not going where they should be, okay?
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Excessive soreness the day after training,
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like 24 hours later, man, I'm really sore.
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You know, something's going on there?
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This is local metabolic work here.
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You know, I don't know if we need that.
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Performance markers, plate feels heavier than it should.
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And that that's an actual like comment from like,
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man I felt really heavier today.
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What does that mean?
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And you guys hear that all the time.
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What does that mean?
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It's just not just something that's said in the gym.
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What does that mean?
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That's a biomarker that you can use, right?
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No improvement in the earlier sets.
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We're not really getting these progressions down
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in the workouts.
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Then no improvement in the second exercise
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of our super set here.
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So when we actually look at these workouts here
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let me hit the right button here.
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There we go.
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So here's what we got.
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We're doing the post exhaust here.
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And we just saw some of this with Cody slides here.
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So we had the post exhaust going on
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and that second exercise is going to be overloading
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the short position.
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Now let's just take a few seconds and look at this workout.
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Guys, use your trainer brain, look at the workout itself.
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And remember what Cody started the presentation with,
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magnitude and volume.
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We're talking magnitude.
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So look at things that are to the right of sets.
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If you're looking at your workout card
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your workout card is a map guys for program design.
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It's a key.
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You can use it to help you program.
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Look at the workout card, look to the right of the sets.
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What number there looks like we could change.
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We have too much going on here.
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We need to reduce this thing.
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This needs to be a regression, okay?
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We're not getting this performance variables hit
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and you're not hitting the progressions in the training.
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Okay, so when I go onto the next slide, there it is.
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So what was the change?
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The time, the rest interval between the super sets here.
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Okay, it is too much for them.
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They cannot keep up with the rest that I have provided.
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Okay, so I'm going to give them more rest
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in between the super sets and that is going
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to be bringing down the stimulus.
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It's a small regression, reduction in the magnitude
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of what we're trying to achieve in the workout.
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So that's like, and I tell Cody that all time.
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Really look at your workout cards.
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Your workout cards can be a really good clue
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on what's too much or what's too little, okay?
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So then we do the 30 seconds.
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You get a little bit more rest there going into
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00:13:25.790 --> 00:13:27.550
the second exercise and you should be able
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to see now hitting those performance metrics
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that we've been trying to get and hitting
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the right progressions
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we've been trying to achieve in the workout.
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Now, Cody?
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Yes, I am back.
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So if you're trying to kind of conceptualize this
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as to why we would make this change
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for the magnitude and why it's gonna like decrease
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00:13:49.180 --> 00:13:51.126
the local metabolic stress a little bit is like,
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00:13:51.126 --> 00:13:53.544
if you're considering this,
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00:13:53.544 --> 00:13:57.593
if yo are basically going no rest, it's almost like
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00:13:57.593 --> 00:13:59.726
let's say you do six on the first and 10 on the second.
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And you're basically no rest in between.
330
00:14:02.140 --> 00:14:04.840
It's kind of like doing probably more
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than 16 straight reps, right?
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00:14:06.741 --> 00:14:08.382
With a given weight.
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00:14:08.382 --> 00:14:11.121
When you give them that extra little bit of rest
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and you guys have probably done this too,
335
00:14:13.810 --> 00:14:16.131
if you've done like cluster sets or something,
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that extra little bit of rest can go a really long way
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00:14:19.902 --> 00:14:24.847
to increasing your performance in those next couple of reps.
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00:14:24.847 --> 00:14:29.847
And when we're going for local metabolic adaptations
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00:14:30.170 --> 00:14:33.721
we need a certain degree of intensity if it's so like,
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00:14:33.721 --> 00:14:38.001
it's so local metabolically like dense, if you will.
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00:14:38.001 --> 00:14:41.840
That intensity is going to drop off really quickly.
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00:14:41.840 --> 00:14:43.360
Right, and same thing when we start getting
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00:14:43.360 --> 00:14:45.250
into like oxidative, you get to that point
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00:14:45.250 --> 00:14:48.260
where your performance just like starts to drop way off.
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00:14:48.260 --> 00:14:52.370
So we're giving them a little bit of extra like recovery
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00:14:52.370 --> 00:14:54.622
so that they can maintain their performance.
347
00:14:54.622 --> 00:14:59.622
But not to the point where it just goes off a cliff.
348
00:14:59.800 --> 00:15:01.220
If that makes sense.
349
00:15:01.220 --> 00:15:03.770
You know, Cody, one thing that coach Gasom
350
00:15:03.770 --> 00:15:06.050
said one time in one of our practicals, he said,
351
00:15:06.050 --> 00:15:07.887
when doing IRMs, you know,
352
00:15:07.887 --> 00:15:10.460
"If the rest you could be too short
353
00:15:10.460 --> 00:15:12.400
the rest could be so short
354
00:15:12.400 --> 00:15:14.682
that in the loads could be, or it could be so light."
355
00:15:14.682 --> 00:15:17.041
And he actually walked over to one of the campers
356
00:15:17.041 --> 00:15:18.883
and he goes, you're, you're not doing locally.
357
00:15:18.883 --> 00:15:20.660
You're not doing local work here.
358
00:15:20.660 --> 00:15:23.100
You're just doing a robot bicep curls.
359
00:15:23.100 --> 00:15:24.131
And I remember hearing that going
360
00:15:24.131 --> 00:15:26.090
that's a really good way to think about it.
361
00:15:26.090 --> 00:15:26.923
I was like we're not trying
362
00:15:26.923 --> 00:15:28.620
to do a quick bicep curls right now.
363
00:15:28.620 --> 00:15:30.430
So that was a really good thing that I keyed in on.
364
00:15:30.430 --> 00:15:31.640
So if it helps anybody kind
365
00:15:31.640 --> 00:15:33.480
of visualize what's going on here.
366
00:15:33.480 --> 00:15:34.460
Yeah, because again,
367
00:15:34.460 --> 00:15:36.750
if that magnitude of the set gets too high
368
00:15:36.750 --> 00:15:38.470
if we look at the, you know, there, remember
369
00:15:38.470 --> 00:15:40.640
the case study, Adam just presented
370
00:15:40.640 --> 00:15:42.540
where it's like he's getting really sore that next day.
371
00:15:42.540 --> 00:15:45.640
It's like, well, we're not, if we're exercise
372
00:15:45.640 --> 00:15:47.793
selection is good, which we're assuming it is
373
00:15:47.793 --> 00:15:51.420
that soreness is probably some kind of local inflammation
374
00:15:51.420 --> 00:15:53.240
likely because we're starting to push
375
00:15:53.240 --> 00:15:57.713
into that oxidative stress a little deeper than we want to.
376
00:15:57.713 --> 00:15:59.793
So we're trying to decrease that
377
00:15:59.793 --> 00:16:03.742
with higher intensity and a little bit of extra rest
378
00:16:03.742 --> 00:16:07.612
to essentially trying to avoid that.
379
00:16:07.612 --> 00:16:09.720
And that's the that's, you know
380
00:16:09.720 --> 00:16:11.420
and that's gonna be the hard thing
381
00:16:11.420 --> 00:16:13.410
when you're learning to program this stuff
382
00:16:13.410 --> 00:16:15.062
is you have to be able to program it
383
00:16:15.062 --> 00:16:18.260
and to not allow the energy system
384
00:16:18.260 --> 00:16:20.431
that you're training to fully recover.
385
00:16:20.431 --> 00:16:23.033
But it has to recover a little bit
386
00:16:23.033 --> 00:16:26.150
so that you can hit the right level of intensity.
387
00:16:26.150 --> 00:16:28.410
And sometimes you hit you over exhibit, like who
388
00:16:28.410 --> 00:16:29.810
if you've done a, who's done an eight
389
00:16:29.810 --> 00:16:33.004
by eight and by set five went, Oh, that's, I'm done.
390
00:16:33.004 --> 00:16:34.242
Like, that's it.
391
00:16:34.242 --> 00:16:36.610
But when you make the density, when you start
392
00:16:36.610 --> 00:16:39.910
like that zero rest that I had in there for certain people
393
00:16:39.910 --> 00:16:41.281
when that density is really close
394
00:16:41.281 --> 00:16:43.520
and you get that soreness the next day
395
00:16:43.520 --> 00:16:46.150
your brain goes, Oh, that's probably oxidative.
396
00:16:46.150 --> 00:16:47.160
You have just turned
397
00:16:47.160 --> 00:16:49.230
that you took the density and just shrunk it.
398
00:16:49.230 --> 00:16:51.660
Right, and it's, it just reminds me of like doing super sets
399
00:16:51.660 --> 00:16:53.280
or tri sets of oxidative stress, Cody.
400
00:16:53.280 --> 00:16:54.924
It's like, what's the rest zero, zero, zero.
401
00:16:54.924 --> 00:16:58.740
Keep going pulled port tissue tear apart.
402
00:16:58.740 --> 00:17:00.600
And that's not what we want to do there.
403
00:17:00.600 --> 00:17:02.070
And the interesting thing here too,
404
00:17:02.070 --> 00:17:03.810
in this scenario is what you'd probably notice
405
00:17:03.810 --> 00:17:05.360
with this person is they'd be able
406
00:17:05.360 --> 00:17:07.560
to use more load for that second exercise.
407
00:17:07.560 --> 00:17:11.500
So by actually decreasing the magnitude a little bit
408
00:17:11.500 --> 00:17:14.804
they would actually be getting a greater volume of work.
409
00:17:14.804 --> 00:17:17.630
Interesting thing to think about there
410
00:17:17.630 --> 00:17:19.040
when we're trying to program this stuff
411
00:17:19.040 --> 00:17:22.030
for like sarcoplasmic, hypertrophy
412
00:17:22.030 --> 00:17:25.120
or even like sarcoplasmic body comp type stuff.
413
00:17:25.120 --> 00:17:28.540
And, and like, and then another thing, Cody too, what Cody
414
00:17:28.540 --> 00:17:33.540
and I had the hardest time for you guys is choosing tools
415
00:17:33.650 --> 00:17:35.930
and programs and tips and tricks to show you
416
00:17:35.930 --> 00:17:39.422
because there's so many, right Cody?
417
00:17:39.422 --> 00:17:41.000
We had so many options to do.
418
00:17:41.000 --> 00:17:43.383
And you guys do have that here.
419
00:17:45.220 --> 00:17:46.542
So we're trying to give you some principles
420
00:17:46.542 --> 00:17:47.375
to base your decision making process.
421
00:17:47.375 --> 00:17:49.070
And an important thing too guys is some of these
422
00:17:49.070 --> 00:17:50.190
are so close.
423
00:17:50.190 --> 00:17:52.140
Like we're basically splitting hairs
424
00:17:52.140 --> 00:17:53.512
for you in this presentation.
425
00:17:53.512 --> 00:17:56.033
You don't necessarily have to do that.
426
00:17:56.033 --> 00:17:57.640
If you know that it's like, all right
427
00:17:57.640 --> 00:18:00.270
the training is too much, you know?
428
00:18:00.270 --> 00:18:02.550
And I think it's too much work per set.
429
00:18:02.550 --> 00:18:03.800
I think the magnitude is too high.
430
00:18:03.800 --> 00:18:05.470
Do I do tempo?
431
00:18:05.470 --> 00:18:07.341
Should I do rest?
432
00:18:07.341 --> 00:18:08.740
Should I, you know, change the exercise?
433
00:18:08.740 --> 00:18:12.170
Like you don't need to spend an hour there debating
434
00:18:12.170 --> 00:18:13.590
between three options.
435
00:18:13.590 --> 00:18:15.332
Sometimes you just got to pick one.
436
00:18:15.332 --> 00:18:16.521
Did it work?
437
00:18:16.521 --> 00:18:18.342
If yes, awesome.
438
00:18:18.342 --> 00:18:20.140
If not, well, you learn something
439
00:18:20.140 --> 00:18:21.530
and now you can apply that
440
00:18:21.530 --> 00:18:23.933
for next time and you'll get faster at this stuff.
441
00:18:25.161 --> 00:18:25.994
Like, don't think you have to pick it a hundred.
442
00:18:25.994 --> 00:18:27.900
Like there's not just one correct answer
443
00:18:27.900 --> 00:18:29.513
in a lot of these scenarios.
444
00:18:31.110 --> 00:18:34.732
And this will be one of this will be a case study here
445
00:18:34.732 --> 00:18:35.565
or avatar here.
446
00:18:35.565 --> 00:18:36.630
This will be one of those examples, Cody
447
00:18:36.630 --> 00:18:38.212
that we'll have to kind of work
448
00:18:38.212 --> 00:18:39.045
through here a little bit guys.
449
00:18:39.045 --> 00:18:40.120
So this one coming up
450
00:18:40.120 --> 00:18:44.210
I'm interested to see what people think about one actually.
451
00:18:44.210 --> 00:18:46.560
Okay, so here we have our hypertrophy clients,
452
00:18:46.560 --> 00:18:48.252
again recovery goal.
453
00:18:48.252 --> 00:18:53.181
Biomarkers we have drops after two consecutive off day.
454
00:18:53.181 --> 00:18:54.910
So the weight's going up and then we take two days
455
00:18:54.910 --> 00:18:57.250
in a row when it comes back down, okay?
456
00:18:57.250 --> 00:19:00.040
Sleep disturbance, hard time falling asleep.
457
00:19:00.040 --> 00:19:02.023
We have some global inflammation.
458
00:19:03.012 --> 00:19:04.900
We have puffiness kind of going a little bit everywhere
459
00:19:04.900 --> 00:19:08.330
and we're sore for like one even two days after training.
460
00:19:08.330 --> 00:19:11.670
Okay, performance markers reports overall workout though.
461
00:19:11.670 --> 00:19:13.630
It doesn't feel really that bad, right?
462
00:19:13.630 --> 00:19:15.320
It's too easy, not too hard.
463
00:19:15.320 --> 00:19:16.810
And I'm hitting failure on the last set.
464
00:19:16.810 --> 00:19:18.100
So the sets that you've programmed
465
00:19:18.100 --> 00:19:20.640
and the reps I'm hitting failure, like I should.
466
00:19:20.640 --> 00:19:22.110
Okay, but things aren't going
467
00:19:22.110 --> 00:19:23.940
the way that we want them to.
468
00:19:23.940 --> 00:19:25.990
Let's look at the program.
469
00:19:25.990 --> 00:19:27.470
Okay here.
470
00:19:27.470 --> 00:19:29.920
So we've got six sets
471
00:19:32.620 --> 00:19:34.250
and going to 10 repetitions here, 30 seconds rest.
472
00:19:34.250 --> 00:19:36.220
Okay, and those are tempos.
473
00:19:36.220 --> 00:19:38.990
So six sets, 10 reps, 30 seconds rest.
474
00:19:38.990 --> 00:19:43.990
Now, if we look at our change here, six sets, eight reps.
475
00:19:47.756 --> 00:19:52.520
Now I thought about this over and over Cody
476
00:19:52.520 --> 00:19:55.130
and the best way that I can like explain what's going on.
477
00:19:55.130 --> 00:19:58.490
And then I wanna hear Cody's way of explaining it too.
478
00:19:58.490 --> 00:20:01.298
This will just help give you two interpretations of this.
479
00:20:01.298 --> 00:20:04.390
So that this is a reduction in magnitude
480
00:20:04.390 --> 00:20:08.060
but we're going lower reps, but I can lift heavier weights.
481
00:20:08.060 --> 00:20:09.520
Like I don't see how that is
482
00:20:09.520 --> 00:20:12.030
like a reduction in magnitude or volume.
483
00:20:12.030 --> 00:20:13.760
What are you doing at them?
484
00:20:13.760 --> 00:20:15.210
Let me draw it out for you
485
00:20:15.210 --> 00:20:16.741
and just give you like a meat head answer on this thing.
486
00:20:16.741 --> 00:20:21.741
Okay, so when, when we do, when we bro this
487
00:20:25.389 --> 00:20:27.530
out that imagine this is a hypertrophy client, okay.
488
00:20:27.530 --> 00:20:30.160
And this guy has some good muscle mass on him.
489
00:20:30.160 --> 00:20:31.290
Let's take this example
490
00:20:31.290 --> 00:20:33.060
for somebody that has maybe a little bit of muscle mass
491
00:20:33.060 --> 00:20:36.060
on them and has a little bit of strength me, okay.
492
00:20:36.060 --> 00:20:37.500
Let's say it's me.
493
00:20:37.500 --> 00:20:41.490
And I'm doing MPK work or incomplete rest method.
494
00:20:41.490 --> 00:20:43.100
And I'm doing six sets of 10.
495
00:20:43.100 --> 00:20:44.603
And it makes me really sore.
496
00:20:45.640 --> 00:20:47.340
In my power lifting journey,
497
00:20:47.340 --> 00:20:49.800
how many times have I done sets of 10?
498
00:20:49.800 --> 00:20:51.281
I do a lot of sets of 10.
499
00:20:51.281 --> 00:20:54.260
Probably not, not a ton of sets of 10 all the time
500
00:20:54.260 --> 00:20:57.290
or what if I come from a strength block
501
00:20:57.290 --> 00:20:59.660
and I'm going into a hypertrophy block or a local block.
502
00:20:59.660 --> 00:21:02.333
And I haven't done sets of 10 in like a block or two.
503
00:21:04.500 --> 00:21:05.652
And I start out at sets of 10.
504
00:21:05.652 --> 00:21:07.180
The actual rep ranges could be too high for me.
505
00:21:07.180 --> 00:21:09.930
It's like two, if you have your more neurologically
506
00:21:09.930 --> 00:21:11.393
efficient, more muscle mass, you guys know
507
00:21:11.393 --> 00:21:13.738
that on the continuum, you kind of start
508
00:21:13.738 --> 00:21:15.700
to get your rep ranges a little bit lower, right?
509
00:21:15.700 --> 00:21:16.680
That's a big guy.
510
00:21:16.680 --> 00:21:18.320
Oh, hypertrophy is eight to 10 reps.
511
00:21:18.320 --> 00:21:19.970
Well, I don't know, could be six to eight kind of
512
00:21:19.970 --> 00:21:21.200
like whatever it is.
513
00:21:21.200 --> 00:21:22.420
So it moves lower on continuum.
514
00:21:22.420 --> 00:21:27.420
So having a reduction in reps and having someone get
515
00:21:27.820 --> 00:21:31.110
to that end point a little bit sooner due to the intensity
516
00:21:31.110 --> 00:21:34.270
and the loads can be a reduction in the magnitude.
517
00:21:34.270 --> 00:21:36.700
The magnitude is too high because it's almost like
518
00:21:36.700 --> 00:21:39.450
they're causing too much, too much damage
519
00:21:39.450 --> 00:21:40.780
like too much contraction, right?
520
00:21:40.780 --> 00:21:42.388
Cody is that, can I say that?
521
00:21:42.388 --> 00:21:44.943
Is that right, what do you think?
522
00:21:44.943 --> 00:21:46.460
I just wanna express it well.
523
00:21:46.460 --> 00:21:50.073
Oh, I think you have mute on.
524
00:21:50.910 --> 00:21:54.170
This person too, because it's a hypertrophy client.
525
00:21:54.170 --> 00:21:55.720
This is probably someone who has a little bit
526
00:21:55.720 --> 00:21:56.910
more muscle mass.
527
00:21:56.910 --> 00:21:58.710
Who's been training longer, has the ability to
528
00:21:58.710 --> 00:22:01.960
is a little more neurological, not neurologically efficient
529
00:22:01.960 --> 00:22:05.041
able to contract more tissue per rep.
530
00:22:05.041 --> 00:22:05.990
So they're able
531
00:22:05.990 --> 00:22:09.561
to create a greater metabolic stimulus per rep.
532
00:22:09.561 --> 00:22:12.230
So when you start hitting those reps up higher,
533
00:22:12.230 --> 00:22:16.580
it's a lot faster or it's a little bit more of an increase.
534
00:22:16.580 --> 00:22:20.679
So when we're dropping the reps down,
535
00:22:20.679 --> 00:22:23.120
we can use a little more intensity.
536
00:22:23.120 --> 00:22:27.370
They're able to burn through glucose per rep faster.
537
00:22:27.370 --> 00:22:28.394
Right?
538
00:22:28.394 --> 00:22:29.612
So you don't need as many reps.
539
00:22:29.612 --> 00:22:30.950
And another way I was thinking about it too
540
00:22:30.950 --> 00:22:33.840
it's like, you know, if you're doing incomplete rest,
541
00:22:33.840 --> 00:22:37.292
we have to do a certain amount of work to get amp up.
542
00:22:37.292 --> 00:22:38.900
You got to get the amp up to, you know, for APK.
543
00:22:38.900 --> 00:22:40.510
They got to get that up.
544
00:22:40.510 --> 00:22:41.670
And you got to do a certain amount
545
00:22:41.670 --> 00:22:43.090
of work before that's achieved.
546
00:22:43.090 --> 00:22:44.950
If guys, guys, I'm sorry, guys
547
00:22:44.950 --> 00:22:47.590
or girls have relatively good muscle mass
548
00:22:47.590 --> 00:22:49.281
and really good neuro efficiency.
549
00:22:49.281 --> 00:22:51.500
They can get quite a bit done
550
00:22:51.500 --> 00:22:53.379
with earlier like heavier weights.
551
00:22:53.379 --> 00:22:57.310
You know they can get done a little bit sooner,
552
00:22:57.310 --> 00:22:58.180
I should say.
553
00:22:58.180 --> 00:22:59.870
So like, it's like the extra two reps
554
00:22:59.870 --> 00:23:01.780
on the set were not needed.
555
00:23:01.780 --> 00:23:03.480
Right, we didn't need to go there.
556
00:23:05.972 --> 00:23:07.860
It's causing stuff that we don't want to happen
557
00:23:07.860 --> 00:23:08.943
at this time.
558
00:23:12.220 --> 00:23:14.939
Let's take them out and get a result.
559
00:23:14.939 --> 00:23:16.260
Okay, there we go.
560
00:23:16.260 --> 00:23:17.093
All right.
561
00:23:17.093 --> 00:23:18.441
So the other side of the equation here is the recovery side.
562
00:23:18.441 --> 00:23:19.740
So we have our two options again,
563
00:23:19.740 --> 00:23:21.880
are they not getting enough calories
564
00:23:21.880 --> 00:23:25.060
or are they not getting enough of the right macro nutrients
565
00:23:25.060 --> 00:23:27.930
to support recovery and performance?
566
00:23:27.930 --> 00:23:31.241
So if we're having a hypertrophy client here
567
00:23:31.241 --> 00:23:34.212
they're getting a pump early in their training
568
00:23:34.212 --> 00:23:37.760
but it's starting to kind of dip off by the end.
569
00:23:37.760 --> 00:23:40.990
And in these, we're looking at pumps like per muscle group,
570
00:23:40.990 --> 00:23:42.390
that you're training, right?
571
00:23:45.040 --> 00:23:46.000
Cause it's like if I start with biceps and I end with quads
572
00:23:46.000 --> 00:23:48.893
I'm probably not gonna expect to still have a bicep pump.
573
00:23:50.441 --> 00:23:51.990
By the time I'm done doing an IRM for quads,
574
00:23:51.990 --> 00:23:54.230
like I'm pretty sure that's never happened.
575
00:23:54.230 --> 00:23:55.973
At least not for me.
576
00:23:57.870 --> 00:23:58.820
So we're looking at
577
00:23:58.820 --> 00:24:00.180
within the time you're training that muscle group
578
00:24:04.380 --> 00:24:06.172
are we maintaining a pump, so they're getting it.
579
00:24:06.172 --> 00:24:07.260
And then it's kind of dropping off.
580
00:24:07.260 --> 00:24:09.041
And this is like a check-in that we would be getting maybe
581
00:24:09.041 --> 00:24:10.190
the second workout or something, right?
582
00:24:10.190 --> 00:24:11.500
Because now they're feeling a little more tired after
583
00:24:11.500 --> 00:24:13.540
the workout than they did when they went
584
00:24:14.510 --> 00:24:16.732
through it the first time, or maybe this is week two
585
00:24:16.732 --> 00:24:17.565
and they're comparing it to week one,
586
00:24:18.880 --> 00:24:19.870
they feel a little more tired afterwards.
587
00:24:19.870 --> 00:24:20.703
Their performance is maybe starting to drop
588
00:24:20.703 --> 00:24:21.730
off a little earlier.
589
00:24:21.730 --> 00:24:23.870
So maybe, you know, we have six sets
590
00:24:23.870 --> 00:24:25.990
of eight last time they failed on that six set.
591
00:24:25.990 --> 00:24:29.980
And this time maybe they failed on set five
592
00:24:29.980 --> 00:24:31.490
or maybe they only got like four
593
00:24:31.490 --> 00:24:33.560
out of eight reps on the last set.
594
00:24:33.560 --> 00:24:36.980
So they're starting to fail a little bit sooner.
595
00:24:36.980 --> 00:24:39.430
And probably one of the other sure-fire ones
596
00:24:39.430 --> 00:24:41.950
in this case is they're constantly hungry.
597
00:24:41.950 --> 00:24:43.950
So this would be a pretty good indicator
598
00:24:46.598 --> 00:24:47.431
that we need more calories overall.
599
00:24:47.431 --> 00:24:49.480
Not necessarily just more carbs
600
00:24:49.480 --> 00:24:52.683
because we're having no problem getting a pump,
601
00:24:53.950 --> 00:24:56.293
but it's their overall performance.
602
00:25:00.841 --> 00:25:02.521
That seems to be more so of the issue
603
00:25:02.521 --> 00:25:04.718
and a constant hunger rather
604
00:25:04.718 --> 00:25:07.801
than a particular energy fluctuation.
605
00:25:14.680 --> 00:25:16.173
Turn your audio on Adam.
606
00:25:22.070 --> 00:25:24.280
Okay, fat loss client.
607
00:25:24.280 --> 00:25:27.573
Increase in body weight with no improvements in body comp.
608
00:25:28.785 --> 00:25:30.750
Now remember guys, local metabolic work.
609
00:25:30.750 --> 00:25:32.650
So even though it's a fat loss client,
610
00:25:32.650 --> 00:25:34.820
we're here for body comp goals.
611
00:25:34.820 --> 00:25:37.320
But remember in the individual phase,
612
00:25:37.320 --> 00:25:39.600
it may not be a bad thing that weight stays
613
00:25:39.600 --> 00:25:40.750
the same or goes up.
614
00:25:40.750 --> 00:25:42.180
So be very careful there.
615
00:25:42.180 --> 00:25:43.180
Oh, it's a fat loss time.
616
00:25:43.180 --> 00:25:44.926
You always be losing weight.
617
00:25:44.926 --> 00:25:45.960
That's not true.
618
00:25:45.960 --> 00:25:49.100
You don't need to say, okay, increase
619
00:25:49.100 --> 00:25:51.585
in body weight with no improvements in body comp.
620
00:25:51.585 --> 00:25:55.580
Okay, no improvement or weight drop after an off day.
621
00:25:55.580 --> 00:25:58.014
So you give them an off day and it doesn't improve.
622
00:25:58.014 --> 00:26:00.590
That's a really good way to kind of differentiate
623
00:26:00.590 --> 00:26:02.880
between nutrition and training.
624
00:26:02.880 --> 00:26:05.450
Appetite has increased away from training.
625
00:26:05.450 --> 00:26:08.290
Now, if you guys remember it's local metabolic work here.
626
00:26:08.290 --> 00:26:11.030
Okay, so yes, it's a fat loss client
627
00:26:11.030 --> 00:26:13.950
but we should also see some improvement
628
00:26:13.950 --> 00:26:16.010
in like our metabolic flexibility.
629
00:26:16.010 --> 00:26:18.970
We should see improvement in the gaps between meals.
630
00:26:18.970 --> 00:26:21.270
Oh, I can't go from very long time without ever eating.
631
00:26:21.270 --> 00:26:23.274
Like we should see that getting better.
632
00:26:23.274 --> 00:26:25.970
You can stay, you can go through a longer period
633
00:26:25.970 --> 00:26:28.180
of time in between meals and be okay.
634
00:26:28.180 --> 00:26:30.680
Even maybe experienced some lower carb meals
635
00:26:30.680 --> 00:26:32.660
and still be okay.
636
00:26:32.660 --> 00:26:33.710
Notable mood swings.
637
00:26:33.710 --> 00:26:35.595
Once again, that hungry, I'm hungry, hungry.
638
00:26:35.595 --> 00:26:37.300
That's not right.
639
00:26:37.300 --> 00:26:38.580
Let's figure that out.
640
00:26:38.580 --> 00:26:40.380
Starting to have sleep disturbances
641
00:26:40.380 --> 00:26:42.763
Remember local metabolic.
642
00:26:42.763 --> 00:26:43.596
We shouldn't be messing with sleep.
643
00:26:43.596 --> 00:26:44.470
What is going on here?
644
00:26:44.470 --> 00:26:46.720
Okay, sleep disturbances were waking
645
00:26:46.720 --> 00:26:48.422
in the middle of the night and we have
646
00:26:48.422 --> 00:26:51.072
could be a little bit of a dominant bloat.
647
00:26:51.072 --> 00:26:53.500
That's and, that can go a couple of ways depending
648
00:26:53.500 --> 00:26:55.762
on who you're working with but that's noticeable.
649
00:26:55.762 --> 00:26:57.102
And performance marker.
650
00:26:57.102 --> 00:26:59.662
Little to no pump in the training session.
651
00:26:59.662 --> 00:27:02.753
Okay guys, so we have disrupted sleep here.
652
00:27:04.982 --> 00:27:06.174
We're not improving like our hunger
653
00:27:06.174 --> 00:27:07.720
or appetite in between meals, things like that.
654
00:27:07.720 --> 00:27:09.113
Another side note too.
655
00:27:11.462 --> 00:27:12.683
Sometimes you will can actually see.
656
00:27:12.683 --> 00:27:13.680
People will get hungry between meals
657
00:27:13.680 --> 00:27:16.520
not place your own decision on this
658
00:27:16.520 --> 00:27:19.310
but in between meals sometimes not only are they hungry
659
00:27:19.310 --> 00:27:20.510
but you can have a tendency
660
00:27:20.510 --> 00:27:23.072
to where they're really hungry for carbohydrates.
661
00:27:23.072 --> 00:27:24.752
What does that tell you?
662
00:27:24.752 --> 00:27:27.814
Like your body probably needs them a little bit, right?
663
00:27:27.814 --> 00:27:29.534
So redistributing macros here,
664
00:27:29.534 --> 00:27:33.174
we're gonna be giving this person more carbohydrates.
665
00:27:33.174 --> 00:27:36.280
Now it's fat loss client that doesn't necessarily mean
666
00:27:36.280 --> 00:27:38.190
that you have to change all the calories,
667
00:27:38.190 --> 00:27:40.952
keep your calories the same.
668
00:27:40.952 --> 00:27:41.785
You could keep the calories the same
669
00:27:41.785 --> 00:27:43.790
and just switch your percentages around a little bit, okay?
670
00:27:43.790 --> 00:27:45.780
But we want to be getting a pump in the gym.
671
00:27:45.780 --> 00:27:48.302
We don't wanna be messing with their sleep, okay?
672
00:27:48.302 --> 00:27:49.691
And you know what?
673
00:27:49.691 --> 00:27:52.030
We don't wanna see these mood swings.
674
00:27:52.030 --> 00:27:53.370
We want to see that improving.
675
00:27:53.370 --> 00:27:54.710
That's why we're here.
676
00:27:54.710 --> 00:27:55.543
And he's lightening them.
677
00:27:55.543 --> 00:27:57.740
When you look into outside of the gym factors here
678
00:27:57.740 --> 00:27:59.610
that's gonna be a big, big thing for you guys.
679
00:27:59.610 --> 00:28:02.723
Like, especially with local metabolic, right Cody?
680
00:28:02.723 --> 00:28:03.556
Like local metabolic is like
681
00:28:03.556 --> 00:28:05.762
the stuff that's happening outside
682
00:28:05.762 --> 00:28:07.183
of the gym should be good things.
683
00:28:08.502 --> 00:28:09.990
We shouldn't be disrupting that stuff at all, really at all.
684
00:28:09.990 --> 00:28:11.493
And so when you start getting into sleep and like
685
00:28:11.493 --> 00:28:13.910
if they're getting crazy mood swings
686
00:28:13.910 --> 00:28:16.030
and hunger pains and things like that in between meals
687
00:28:16.030 --> 00:28:17.260
that should be getting better.
688
00:28:17.260 --> 00:28:20.100
We're gonna need more of something somewhere else.
689
00:28:20.100 --> 00:28:22.860
And that's kinda the way I think about local metabolic
690
00:28:22.860 --> 00:28:24.210
when it comes to nutrition.
691
00:28:25.523 --> 00:28:28.800
Anything else you wanna add to that slide, Cody?
692
00:28:28.800 --> 00:28:29.740
Nope.
693
00:28:29.740 --> 00:28:31.543
Cool, next slide here.
694
00:28:33.450 --> 00:28:37.300
Okay, hypertrophy, potentiation client here.
695
00:28:37.300 --> 00:28:42.130
Okay, so we have a drop-off in performance in the later set.
696
00:28:42.130 --> 00:28:44.431
Okay, and we have a loss of pumps.
697
00:28:44.431 --> 00:28:45.490
So loss of pump.
698
00:28:45.490 --> 00:28:47.410
So we had a pump and now we're losing it.
699
00:28:47.410 --> 00:28:49.772
Okay, and remember, like Cody said, it's not
700
00:28:49.772 --> 00:28:53.000
we did biceps and later sets.
701
00:28:53.000 --> 00:28:54.253
And you're like, Hey, after I got my latter sessions done
702
00:28:54.253 --> 00:28:55.550
I don't feel my biceps anymore.
703
00:28:55.550 --> 00:28:57.150
No, it's like during the actual work.
704
00:28:57.150 --> 00:29:00.311
Okay, so loss of pump in the later sets.
705
00:29:00.311 --> 00:29:04.160
Post-workout exertion is high, noted hunger
706
00:29:04.160 --> 00:29:05.780
between meals throughout the day.
707
00:29:05.780 --> 00:29:07.660
Once again, there it is.
708
00:29:07.660 --> 00:29:08.493
That should be getting better.
709
00:29:08.493 --> 00:29:09.326
Why isn't that getting better?
710
00:29:09.326 --> 00:29:10.650
Hmm, disrupted sleep.
711
00:29:10.650 --> 00:29:13.360
Once again, you shouldn't be messing with that right now
712
00:29:13.360 --> 00:29:14.680
waking in the middle of the night.
713
00:29:14.680 --> 00:29:16.679
And I, let me be clear on the slate too Cody
714
00:29:16.679 --> 00:29:20.190
that when it comes to disrupted sleep,
715
00:29:20.190 --> 00:29:22.019
it's something that's new.
716
00:29:22.019 --> 00:29:24.010
It's something that's new
717
00:29:24.010 --> 00:29:25.761
because I have clients that maybe you have wake
718
00:29:25.761 --> 00:29:28.050
like two times a night
719
00:29:28.050 --> 00:29:30.070
and you can actually through their training, improve it.
720
00:29:30.070 --> 00:29:31.530
So they're down to one time a night.
721
00:29:31.530 --> 00:29:32.840
Okay, that's good, that was good.
722
00:29:32.840 --> 00:29:34.200
We're getting some improvement there.
723
00:29:34.200 --> 00:29:35.940
And we move on into next like Oh
724
00:29:35.940 --> 00:29:37.420
I'm waking one time at night.
725
00:29:37.420 --> 00:29:39.470
Well, that was cut.
726
00:29:39.470 --> 00:29:40.490
We kind of, we were working
727
00:29:40.490 --> 00:29:41.800
on that and that's of consistent.
728
00:29:41.800 --> 00:29:43.030
So that's not new.
729
00:29:43.030 --> 00:29:44.290
It's kind of what the sleep disturbances
730
00:29:44.290 --> 00:29:47.680
when the phase itself it'll make it worse, you know
731
00:29:47.680 --> 00:29:49.049
it'll make it worse a lot of times.
732
00:29:49.049 --> 00:29:50.569
And that's a big thing with sleep.
733
00:29:50.569 --> 00:29:52.010
Oh, I'm waking at this time.
734
00:29:52.010 --> 00:29:53.937
That must be like, well, we kind of were waiting
735
00:29:53.937 --> 00:29:57.137
like two or three times a night and then got down to one.
736
00:29:57.137 --> 00:29:59.000
And now we're going into this phase
737
00:29:59.000 --> 00:30:00.270
and we're still kind of working on that.
738
00:30:00.270 --> 00:30:02.120
We might even see it improve, but you know
739
00:30:02.120 --> 00:30:03.470
the first one or two weeks in the phase, it's like
740
00:30:03.470 --> 00:30:05.090
I'm blinking at one night time in the night.
741
00:30:05.090 --> 00:30:07.220
Like, Oh, that's not, that's not different.
742
00:30:07.220 --> 00:30:09.260
We're still working on it, but that's not new.
743
00:30:09.260 --> 00:30:10.450
These are new things that happen
744
00:30:10.450 --> 00:30:12.260
when you change the stimulus or your instinct
745
00:30:12.260 --> 00:30:14.880
with blocking light that wasn't here before.
746
00:30:14.880 --> 00:30:16.040
Why did that happen?
747
00:30:16.040 --> 00:30:17.300
Something is going on.
748
00:30:17.300 --> 00:30:18.860
And we look at metabolic once again.
749
00:30:18.860 --> 00:30:21.060
Sleep, you should not be messing with sleep.
750
00:30:21.060 --> 00:30:23.320
If anything, we shouldn't make it better, right Cody?
751
00:30:23.320 --> 00:30:24.866
We should be eating lots of food.
752
00:30:24.866 --> 00:30:27.940
You know who you watched?
753
00:30:27.940 --> 00:30:29.890
Like I said, I think I told you this Cody,
754
00:30:29.890 --> 00:30:31.920
who watches this you know, Thanksgiving,
755
00:30:31.920 --> 00:30:33.080
he watch a horrible football game
756
00:30:33.080 --> 00:30:34.960
between the Dallas Cowboys and Detroit lions.
757
00:30:34.960 --> 00:30:36.770
You get bored as hell after you eat a Thanksgiving meal
758
00:30:36.770 --> 00:30:37.990
and you pass out and sleep.
759
00:30:37.990 --> 00:30:38.823
It's good.
760
00:30:38.823 --> 00:30:39.730
You have, should have carbs
761
00:30:39.730 --> 00:30:42.525
and food to be sleeping through the night nicely.
762
00:30:42.525 --> 00:30:43.766
So don't mess with sleep.
763
00:30:43.766 --> 00:30:45.340
And we should definitely see the hungry
764
00:30:45.340 --> 00:30:47.044
between the meals improving here.
765
00:30:47.044 --> 00:30:49.740
So redistribute the macros once again,
766
00:30:49.740 --> 00:30:50.990
doesn't necessarily mean you have
767
00:30:50.990 --> 00:30:52.690
to take the calories up or down.
768
00:30:52.690 --> 00:30:54.490
It can mean keeping calories consistent
769
00:30:54.490 --> 00:30:58.223
and changing and upping the carbohydrates for this client.
770
00:31:00.580 --> 00:31:02.355
Anything else, Cody?
771
00:31:02.355 --> 00:31:03.250
No, that's it.
772
00:31:03.250 --> 00:31:04.787
Cool.
773
00:31:04.787 --> 00:31:07.454
(air whooshing)