WEBVTT
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And guys, please feel there's eight of you out there
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you have to have questions on this stuff
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because Cody and I could sit here for days
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and talk about what are the possibilities
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we could use for demonstration
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on your hypertrophy programs.
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Like these things are
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we can go deep down the rabbit hole guys,
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so there's eight of you in here
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if you want to ask some cool questions
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about hypertrophy progressions
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let's get to it.
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Right, because it's unlimited
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I mean there's so many possibilities of regressions
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and progressions in these programs
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things like that,
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so go ahead and ask away and see if we could--
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If you can give more specific questions--
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Yeah--
We can give you
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more specific answers.
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That's--
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Otherwise we'll be here
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until next week.
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Yeah, yes.
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All right, so first question
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what do you expect in weight
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on deload for fat loss
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still going down in weight per week
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on the deload.
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Oh, so it's a fat loss client
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in the hypertrophy phase?
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Yep.
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And I think you actually kind of
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you talked about that a little bit
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with the initial like drop and--
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Yep, yeah so the thing the thing is
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if it's a deload you may or may not
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be spending a very long time here,
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so if you're literally
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just deloading from something
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to go back right back to it
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you might not be in there long enough
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to see a consistent weight drop
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you might just have it
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drop for the one week
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that they were maybe losing some extra water inflammation
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maybe it kind of levels out.
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And then maybe if you stayed in another week
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and you were in a bit of a deficit
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maybe you would see it to continue to drop,
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so that's also gonna depend
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on how aggressive you're being with the deficit,
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how long you're in the deload
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all those kinds of things.
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How long would you deload for fat loss on average?
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Well, that's gonna depend on
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what I'm deloading from
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and if I'm wanting to go back to it.
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So I mean if I'm deloading
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from something just very local metabolic
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maybe a week, maybe two
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and then go back to it
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or is this someone
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who actually needs to spend some time
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trying to increase their volume tolerance
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at a moderate intensity,
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maybe that's the adaptation
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I'm going for for them right now
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as a part of a long-term periodization,
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so it functions as both the deload and the potentiation
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then I might stay in it a little bit longer.
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So all of this stuff
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is very dependent on the individual
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and your programming and your assessment
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of their trainability,
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so you have a lot of options
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it's just what's gonna be the most logical
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or best option at this time.
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Right and guys once again
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if you have your clients
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are generally coming to you
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and they wanna achieve like fat loss
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you have to enroll
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like the longer you're there
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and trying to achieve fat loss
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or they come to you and maybe
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you haven't worked with them yet
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and they've been working on fat loss
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for oh I don't know six years type stuff
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like people do that the longer you're gonna have to
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kind of stay away from it.
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So if you kind of been prioritizing your training
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whether it's local, metabolic
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or like a global systemic effect
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and you kind of look not only the training
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but also kind of look
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what you've been doing with people's food
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and you've been noticing for the past several weeks
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you can kind of be playing around with lots of deficits
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or even borderline maintenance and deficits
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kind of like you know
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for the past few phases past 12 weeks
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we haven't really touched a surplus yet
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or haven't spent a long time in maintenance,
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so you gotta use those to your advantage.
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You're like hey this person needs food
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for a little bit of time
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and approach me is very trainable,
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so like you can. You set your faces up like that so I would
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if I've been in fat loss and deficits
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for a little bit of time
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when I go to hypertrophy
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I'm going to be there for a little bit of time,
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it might not just be a brief extent I mean.
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And a lot of people that are suffering from fat loss
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have a lot of things
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that is going on inside of their body
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and in their life too
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and they need less stress sometimes.
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And I know that you just
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you hear this all over the internet
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like calories and calories out
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and just it's all about the whole underneath your nose.
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For some people they have tried that for years
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and doesn't fucking work anymore
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is this our thing, is this our thing,
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we can do that--
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Okay they can do whatever we want.
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Yeah cool awesome.
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All right, so like spin their body
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not just like get the scale
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but their body needs time
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and trying to put on muscle
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and all of those local adaptations.
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And actually feeding the system
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and maybe like working with some like
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good and some sleep issues type stuff too,
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so longer that you have been in fat loss
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and pushing deficits
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you are going to want to spend some time in hypertrophy
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don't just do it two weeks.
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Like you can give it a good four week
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six week try if you wanted to
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with some of those fat loss clients.
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Trust me they'll love you for it
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if you do it right.
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All right here's one for you Adam,
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what would you consider
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an ideal amount of weight gain?
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Yeah--
For hypertrophy.
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For hypertrophy per week or on the face
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like per well that's like.
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Okay, so here's the thing
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is I actually used to go by percentages
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on this Cody I really did
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I had a percentage set
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to where I was actually like,
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well I want people on average to gain
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let's just do what's kind of out there with the research
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even some of the guys like 3D and J
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and those guys will talk about like
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point zero, it's like 0.025%
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of total body weight gain a week.
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Okay to up to 0.5 depending on
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if they're in advance or immediate lifter,
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so Job there's your numbers for you 0.25, 0.025 to 0.5
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for intermediate to--
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Per week.
Beginner lifter yeah--
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That's per week.
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Per week, but here's what I do
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I look at all the biomarkers Cody,
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so if I see weight gain go up
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and I'm taking circumference measurements
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which and hypertrophies
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I really like to take a lot of circumference measurements
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each week I'm going,
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my body weight went up
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how do we know if it's good or bad?
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The waist didn't move.
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That's pretty cool like I like that
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I like that the quad went up,
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I like that I saw a centimeter
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on whatever on the chest
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I'm good, I'm good with it
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all biomarkers are checking out
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progressions in the gym being made
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stay good, life is good,
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we don't look horrible in pictures, right?
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Things are going where they need to be.
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And even if you don't have your pictures
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and you're an overweight client
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life is good progressions are good,
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we're not seeing anything crazy, right?
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Oh my chest went up one centimeter
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but my waist went up two in a week,
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oh, ooh okay--
Yeah.
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Let's let's talk about that.
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Let's have a discussion about that
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and maybe reel some things in.
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So I use all of the data,
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I used to use percentage and go by it
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and then once I start to learn better
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on collecting my data
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I don't use that number anymore,
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I look at everything and talk to them
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and see how they're feeling
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to be honest with you that's what I do.
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Yeah I mean I do the same thing
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I kind of use the percentages as the guideline
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and then you gotta put it in context
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of what you're seeing
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in their check-ins in their photos--
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Yes.
So I mean I like that
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you know 1/4 to a 1/2 a percent body weight per week
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is kind of a safe thing--
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It is.
As your and again that
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it's nice when you have those clients
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that have no problem
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just logging their weight every day
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'cause then I can do weekly averages
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which I like doing much better than just,
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oh once a week here's what your weight was
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but I'm like was it doing
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this throughout the week,
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was it doing this throughout the week,
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was doing this throughout the week so.
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But again mentally that can be stressful for some people,
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so if you're fortunate enough
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to have one of those clients
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that has no attachment to their weight
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and there's like here you go
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here's all the data, cool,
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but if not you can still
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get it all done with just their bio--
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Right and a side note just for this
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'cause we get these people too
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not everybody, not everybody's just for fat loss,
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you have people that work very hard all their life
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and they just want to have some muscle
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the hard gainer type guy, right?
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And I'll tell you what
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I at Allen Kress, Allen Kress
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one time it was a great little thing
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having a conversation and he told me one time he said,
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for some of his hard gainers,
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he looked at me and he said,
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"For some of my people,"
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he goes, "It's a lot harder for you
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to put it on than it is to take it off,
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so I'm not worried about it
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because it is hard."
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The next block like
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if we put on sometimes in the next block
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you try to put on maintenance
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and they drop it
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and he's like I don't even care,
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so everything's in context, right?
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You have those hard gainers,
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I was a hard gainer
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I just had a hard gainer 25, right?
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And it was just like
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what's a weight gain?
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Yeah, that's literally
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when my weekly check-in was like
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I didn't measure my waist or anything
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and look at the scale
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yes 178 this morning sweet.
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You know literally yeah
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there are people like that.
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And with your overweight clients
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and their hypertrophy workouts,
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they won't they may not wanna be
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all scientific about it, right?
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And you might have a hard time
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even seeing some of these things
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in their their biometrics
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and their biomarkers, okay?
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00:08:38.290 --> 00:08:39.870
Use circumference measurements late.
279
00:08:39.870 --> 00:08:40.703
But I'm telling you what
280
00:08:40.703 --> 00:08:42.050
when you this comes out Cody
281
00:08:42.050 --> 00:08:43.420
with the education of the client
282
00:08:43.420 --> 00:08:44.470
when you're going into that phase
283
00:08:44.470 --> 00:08:45.620
you're like hey Benny
284
00:08:45.620 --> 00:08:47.920
we gotta work on like hypertrophy, okay?
285
00:08:47.920 --> 00:08:49.500
No we're not gonna turn you into Arnold
286
00:08:49.500 --> 00:08:51.340
but there's some things that need to be done here.
287
00:08:51.340 --> 00:08:52.530
And what I wanna focus on
288
00:08:52.530 --> 00:08:53.490
for the next couple weeks
289
00:08:53.490 --> 00:08:55.547
is actually you progressing in the gym
290
00:08:55.547 --> 00:08:56.823
and I want to just like maybe
291
00:08:56.823 --> 00:08:58.120
like we should see sleep
292
00:08:58.120 --> 00:08:59.510
getting a little bit better too
293
00:08:59.510 --> 00:09:00.343
maybe some stress
294
00:09:00.343 --> 00:09:01.176
but we're gonna be like
295
00:09:01.176 --> 00:09:03.010
I wanna really focus on the gym right now.
296
00:09:03.010 --> 00:09:04.730
I really want to focus on these workouts
297
00:09:04.730 --> 00:09:05.980
and hitting these progressions
298
00:09:05.980 --> 00:09:07.210
and getting things done.
299
00:09:07.210 --> 00:09:08.720
And if you're feeling bad outside the gym
300
00:09:08.720 --> 00:09:10.690
then I need to be changing some things in here
301
00:09:10.690 --> 00:09:11.910
you know yadda, yadda.
302
00:09:11.910 --> 00:09:13.010
But you're already, they're already
303
00:09:13.010 --> 00:09:14.490
going into that next block of training
304
00:09:14.490 --> 00:09:17.450
going like, okay coach Adam and coach Cody
305
00:09:17.450 --> 00:09:19.490
aren't really too crazy about my weight right now
306
00:09:19.490 --> 00:09:21.500
like that I know what I'm trying to achieve here,
307
00:09:21.500 --> 00:09:23.030
I'm trying to put on muscle mass,
308
00:09:23.030 --> 00:09:24.460
so you gotta get their focus.
309
00:09:24.460 --> 00:09:25.870
It's not a distraction
310
00:09:25.870 --> 00:09:26.703
it's a focus like
311
00:09:26.703 --> 00:09:27.810
this is what we're focusing on here,
312
00:09:27.810 --> 00:09:28.810
I'm not trying to lie to you,
313
00:09:28.810 --> 00:09:30.540
I'm not trying to cheat you of anything
314
00:09:30.540 --> 00:09:31.990
this is what I want to focus on
315
00:09:31.990 --> 00:09:33.120
right here right now.
316
00:09:33.120 --> 00:09:34.920
Because you just don't have the heart
317
00:09:34.920 --> 00:09:36.620
or maybe I guess you could Jordan
318
00:09:36.620 --> 00:09:37.520
peter's the hell out of it
319
00:09:37.520 --> 00:09:40.190
and be like, listen you're 30% body fat
320
00:09:40.190 --> 00:09:41.023
and there's just not much
321
00:09:41.023 --> 00:09:43.700
we're gonna be able to see here from week to week, okay?
322
00:09:43.700 --> 00:09:44.560
But I'm telling you
323
00:09:44.560 --> 00:09:46.090
if you follow what I'm doing
324
00:09:46.090 --> 00:09:47.700
we're gonna succeed in this thing.
325
00:09:47.700 --> 00:09:49.390
But you got to direct you don't wanna tell them that,
326
00:09:49.390 --> 00:09:50.223
they don't hear that
327
00:09:50.223 --> 00:09:51.580
that break their heart.
328
00:09:51.580 --> 00:09:53.360
But that's what you're thinking, right?
329
00:09:53.360 --> 00:09:54.193
But you have that
330
00:09:54.193 --> 00:09:55.210
you gotta get their focus
331
00:09:55.210 --> 00:09:56.990
on the workouts and the training.
332
00:09:56.990 --> 00:09:58.290
Getting these progressions
333
00:09:58.290 --> 00:09:59.690
and actually improving in their strength
334
00:09:59.690 --> 00:10:01.060
in the hypertrophy rep range
335
00:10:01.060 --> 00:10:01.893
things like that
336
00:10:01.893 --> 00:10:03.310
and that you can get more focused
337
00:10:03.310 --> 00:10:05.360
on some of the other lifestyle biomarkers
338
00:10:05.360 --> 00:10:07.370
that you might be tracking
339
00:10:07.370 --> 00:10:08.700
for those types of fat loss clients.
340
00:10:08.700 --> 00:10:09.950
It's very crucial because
341
00:10:09.950 --> 00:10:11.750
when you have that much body fat on them
342
00:10:11.750 --> 00:10:14.460
you can't see these week to week little like
343
00:10:14.460 --> 00:10:15.540
Cody what do we talk about
344
00:10:15.540 --> 00:10:17.830
like how many what is it point grams of muscle mass
345
00:10:17.830 --> 00:10:19.350
we're talking about gaining a weight really--
346
00:10:19.350 --> 00:10:21.825
Oh yeah, it was tiny--
347
00:10:21.825 --> 00:10:22.658
It's tiny--
348
00:10:22.658 --> 00:10:25.240
Like a hundred or 200 grams or something like--
349
00:10:25.240 --> 00:10:27.380
Right, so good clients
350
00:10:27.380 --> 00:10:29.320
you're doing a really good job educating
351
00:10:29.320 --> 00:10:31.030
and they know going into phases
352
00:10:31.030 --> 00:10:33.053
they're learning certain things that they need to be kind of
353
00:10:33.053 --> 00:10:36.110
paying attention to in their life a little bit
354
00:10:36.110 --> 00:10:37.630
that is your job as a coach.
355
00:10:37.630 --> 00:10:38.463
They don't have to know
356
00:10:38.463 --> 00:10:40.040
all the science and research about it
357
00:10:40.040 --> 00:10:41.300
but they need to know like,
358
00:10:41.300 --> 00:10:42.560
I'm thinking about my sleep right now.
359
00:10:42.560 --> 00:10:44.010
Like yeah it seems to be getting better,
360
00:10:44.010 --> 00:10:46.610
like yeah they need to be thinking about those things
361
00:10:46.610 --> 00:10:47.717
you need to make them aware of those things
362
00:10:47.717 --> 00:10:49.680
and that will help
363
00:10:49.680 --> 00:10:51.420
the understanding and progress
364
00:10:51.420 --> 00:10:53.830
of your training block you're trying to fix.
365
00:10:53.830 --> 00:10:56.850
Yeah. All right, so next one
366
00:10:56.850 --> 00:10:59.220
client in descending rep is sending load
367
00:10:59.220 --> 00:11:00.600
seeing great gains physically
368
00:11:00.600 --> 00:11:02.170
scales moving up nicely
369
00:11:02.170 --> 00:11:05.070
but struggling with sudden performance drop-offs
370
00:11:05.070 --> 00:11:07.240
on the later sets in the workouts
371
00:11:07.240 --> 00:11:09.110
is at junk volume.
372
00:11:09.110 --> 00:11:10.480
First thing I would ask
373
00:11:10.480 --> 00:11:12.010
is the performance drop-off
374
00:11:12.010 --> 00:11:14.240
during the actual descending rep
375
00:11:14.240 --> 00:11:16.330
ascending load exercise
376
00:11:16.330 --> 00:11:18.920
or like a follow-up exercise
377
00:11:18.920 --> 00:11:22.530
that's kind of like just a additional work one, right?
378
00:11:22.530 --> 00:11:24.500
'Cause if it's the second exercise
379
00:11:24.500 --> 00:11:26.310
but all their stuff on the descending rep one
380
00:11:26.310 --> 00:11:27.670
is continuing to improve
381
00:11:27.670 --> 00:11:29.180
they're not dropping off
382
00:11:29.180 --> 00:11:30.020
then I would say yeah
383
00:11:30.020 --> 00:11:31.820
you're maybe just, it's just too much volume
384
00:11:31.820 --> 00:11:34.091
on that second exercise.
385
00:11:34.091 --> 00:11:36.723
If I was starting to see them drop off
386
00:11:36.723 --> 00:11:39.370
in performance on the end of the sets
387
00:11:39.370 --> 00:11:40.307
on the descending rep
388
00:11:40.307 --> 00:11:42.500
ascending load exercise
389
00:11:42.500 --> 00:11:44.280
I might suspect that they're getting
390
00:11:44.280 --> 00:11:47.710
too close to failure or hitting failure too early
391
00:11:47.710 --> 00:11:49.180
and that's what's making them drop.
392
00:11:49.180 --> 00:11:50.370
Like they're instead of
393
00:11:50.370 --> 00:11:52.170
you know they're hitting failure on,
394
00:11:52.170 --> 00:11:53.740
you know they have two sets of six at the end,
395
00:11:53.740 --> 00:11:55.870
they're hitting failure on the first set of six
396
00:11:55.870 --> 00:11:58.200
well then of course their next set of six
397
00:11:58.200 --> 00:12:00.660
is gonna drop unless you give them
398
00:12:00.660 --> 00:12:02.100
even more rest periods
399
00:12:02.100 --> 00:12:04.203
maybe they can repeat it,
400
00:12:05.100 --> 00:12:08.663
so that's what I would be looking at which exercise.
401
00:12:11.340 --> 00:12:14.980
How long do you shoot for total workout time?
402
00:12:14.980 --> 00:12:16.300
I'm thinking too long in gym
403
00:12:16.300 --> 00:12:18.663
would equate to excessive volume.
404
00:12:19.841 --> 00:12:21.460
What do you say Adam?
405
00:12:21.460 --> 00:12:23.010
That's a possibility.
406
00:12:23.010 --> 00:12:24.470
Actually, like there's I mean
407
00:12:24.470 --> 00:12:25.843
really Cody if you think about it
408
00:12:25.843 --> 00:12:29.158
like how long can you really freaking work really hard?
409
00:12:29.158 --> 00:12:32.600
I mean as far as work, yeah go ahead--
410
00:12:32.600 --> 00:12:34.010
I would say that's gonna depend
411
00:12:34.010 --> 00:12:36.190
partly on how efficient your training time is,
412
00:12:36.190 --> 00:12:38.960
so like for me when I have basically
413
00:12:38.960 --> 00:12:39.860
no one in my way
414
00:12:39.860 --> 00:12:41.710
and I can just do what I need to do
415
00:12:41.710 --> 00:12:43.140
hit exercise after exercise
416
00:12:43.140 --> 00:12:45.740
like I don't have a workout longer than 75 minutes.
417
00:12:45.740 --> 00:12:46.760
Like that's a long workout
418
00:12:46.760 --> 00:12:47.960
usually it's like 60
419
00:12:49.116 --> 00:12:50.340
or a little less depending on the
420
00:12:50.340 --> 00:12:53.980
like that's a volume workout is like 60, 75.
421
00:12:53.980 --> 00:12:54.813
But if you have someone
422
00:12:54.813 --> 00:12:55.646
who's in a busy gym
423
00:12:55.646 --> 00:12:57.530
it takes them they have to wait for a machine
424
00:12:57.530 --> 00:12:58.980
it's like I mean you gotta just
425
00:12:58.980 --> 00:13:00.490
they're gonna be in the gym a little longer
426
00:13:00.490 --> 00:13:03.270
'cause they have to wait around and tool their thumbs
427
00:13:03.270 --> 00:13:05.030
but the actual time work
428
00:13:05.030 --> 00:13:07.420
like working, resting between exercises
429
00:13:07.420 --> 00:13:08.253
that kind of stuff
430
00:13:08.253 --> 00:13:10.430
I would say probably no more than 75 minutes
431
00:13:11.600 --> 00:13:13.470
would kind of be my recommendation.
432
00:13:13.470 --> 00:13:14.610
You shouldn't need a second
433
00:13:14.610 --> 00:13:16.109
pre-workout shake.
434
00:13:16.109 --> 00:13:17.620
Yeah, right.
435
00:13:17.620 --> 00:13:19.390
You shouldn't yeah you know.
436
00:13:19.390 --> 00:13:21.130
Or like when that work pre-workout
437
00:13:21.130 --> 00:13:22.120
totally wears off
438
00:13:22.120 --> 00:13:23.310
and you have a big lull
439
00:13:23.310 --> 00:13:24.297
for some people have a big lull in that
440
00:13:24.297 --> 00:13:26.350
you're like you hit that
441
00:13:26.350 --> 00:13:28.610
that happened in your first set of the seas
442
00:13:28.610 --> 00:13:30.170
oh man that's been a while, right?
443
00:13:30.170 --> 00:13:31.290
You've already they've already gone
444
00:13:31.290 --> 00:13:32.880
and they came on.
445
00:13:32.880 --> 00:13:34.580
Yeah that's that's a long workout.
446
00:13:35.610 --> 00:13:38.890
How would you explain RPE to a beginner client
447
00:13:38.890 --> 00:13:40.820
they often have trouble selecting weight
448
00:13:40.820 --> 00:13:42.640
for example with descending reps
449
00:13:42.640 --> 00:13:43.923
or straight sets?
450
00:13:46.620 --> 00:13:49.490
Well, first with beginners job
451
00:13:49.490 --> 00:13:52.520
one thing that I personally like to do with them
452
00:13:52.520 --> 00:13:54.770
is I use ascending load theory
453
00:13:54.770 --> 00:13:56.340
a lot of times for beginners.
454
00:13:56.340 --> 00:13:57.173
Especially beginners that are first time
455
00:13:57.173 --> 00:13:59.640
that you never haven't done something in a while.
456
00:13:59.640 --> 00:14:01.170
Like I used to work out three years ago
457
00:14:01.170 --> 00:14:02.030
to spend time, right?
458
00:14:02.030 --> 00:14:03.850
I've never worked out I don't know what that is
459
00:14:03.850 --> 00:14:05.190
what is that thing with the bells on the side
460
00:14:05.190 --> 00:14:06.560
you should call that was dumb though?
461
00:14:06.560 --> 00:14:08.370
Okay here's how you use it.
462
00:14:08.370 --> 00:14:09.740
But a lot of times
463
00:14:09.740 --> 00:14:10.680
and if I don't know you
464
00:14:10.680 --> 00:14:11.690
I don't know your strengths
465
00:14:11.690 --> 00:14:12.523
and you're gonna tell me
466
00:14:12.523 --> 00:14:13.760
but yet you're gonna tell me a story
467
00:14:13.760 --> 00:14:14.890
about like everybody's
468
00:14:14.890 --> 00:14:16.780
your you caught the fish bigger than everybody else.
469
00:14:16.780 --> 00:14:18.570
Yeah I understand that you can hack spot
470
00:14:18.570 --> 00:14:19.870
like the world record weights
471
00:14:19.870 --> 00:14:20.900
okay so I get that
472
00:14:20.900 --> 00:14:22.130
that doesn't help me either.
473
00:14:22.130 --> 00:14:22.963
I'm going to see you
474
00:14:22.963 --> 00:14:24.450
I'm going to program
475
00:14:24.450 --> 00:14:26.270
some ascending load for my beginners,
476
00:14:26.270 --> 00:14:28.580
so that I can see where they are at.
477
00:14:28.580 --> 00:14:29.700
So I can kind of figure out
478
00:14:29.700 --> 00:14:33.410
what I think is like a nine or a 10 RPE,
479
00:14:33.410 --> 00:14:34.523
so I like to use ascending load,
480
00:14:34.523 --> 00:14:35.910
so they kind of figure out
481
00:14:35.910 --> 00:14:36.970
what that failure point is
482
00:14:36.970 --> 00:14:37.910
they learn to make
483
00:14:37.910 --> 00:14:39.900
increase the lows from set
484
00:14:39.900 --> 00:14:43.150
work on execution from set to set as the loads increase
485
00:14:43.150 --> 00:14:44.816
and then I'd like to see where that top set is
486
00:14:44.816 --> 00:14:46.110
and that gives me a good idea.
487
00:14:46.110 --> 00:14:46.970
And I was actually telling Philly
488
00:14:46.970 --> 00:14:49.440
this I do a lot of competitive lifting I kind of see.
489
00:14:49.440 --> 00:14:51.350
And sometimes even when I take them to
490
00:14:51.350 --> 00:14:52.440
like a top set
491
00:14:52.440 --> 00:14:54.090
if it's their first workout with me
492
00:14:54.090 --> 00:14:55.240
or something like in the block
493
00:14:55.240 --> 00:14:57.150
I may not even I might try to push failure
494
00:14:57.150 --> 00:14:58.570
but if they're new to the gym
495
00:14:58.570 --> 00:15:00.210
I might not even like crush them,
496
00:15:00.210 --> 00:15:01.760
it's their first time in the gym,
497
00:15:01.760 --> 00:15:03.530
so I might even take them on ascending load set
498
00:15:03.530 --> 00:15:06.070
to a nine not even a 10 sometimes.
499
00:15:06.070 --> 00:15:08.050
But it gives me a good idea of what that is
500
00:15:08.050 --> 00:15:09.280
and even building from that
501
00:15:09.280 --> 00:15:10.300
then I can go off
502
00:15:10.300 --> 00:15:11.690
I can go into straight sets
503
00:15:11.690 --> 00:15:13.130
of four sets of eight to 12 off of that
504
00:15:13.130 --> 00:15:15.050
or even descending rep after that.
505
00:15:15.050 --> 00:15:17.270
Once I kinda know what that top set is
506
00:15:17.270 --> 00:15:18.103
I can build off of that
507
00:15:18.103 --> 00:15:19.720
and that really helps me with beginners
508
00:15:19.720 --> 00:15:22.810
and I'm establishing what RPEs are--
509
00:15:22.810 --> 00:15:24.630
Yeah, so moral of the story
510
00:15:24.630 --> 00:15:25.830
is it's easier to show them
511
00:15:25.830 --> 00:15:26.663
than to tell them,
512
00:15:26.663 --> 00:15:28.863
they have to experience it for themselves, right?
513
00:15:28.863 --> 00:15:30.450
Yes.
So like like Adam said
514
00:15:30.450 --> 00:15:32.940
like I like ascending load for beginners.
515
00:15:32.940 --> 00:15:34.790
I would not trust a beginner
516
00:15:34.790 --> 00:15:35.860
who's new in the gym
517
00:15:35.860 --> 00:15:37.020
with picking their loads
518
00:15:37.020 --> 00:15:38.620
for a descending rep program
519
00:15:38.620 --> 00:15:39.523
I wouldn't do it.
520
00:15:40.570 --> 00:15:42.060
But the ascending load can work well
521
00:15:42.060 --> 00:15:42.893
'cause it's like well
522
00:15:42.893 --> 00:15:44.240
once you figure out what your top weight
523
00:15:44.240 --> 00:15:46.780
is for x number of reps
524
00:15:46.780 --> 00:15:47.930
we can work backwards
525
00:15:47.930 --> 00:15:49.680
to fine-tune that ascending load,
526
00:15:49.680 --> 00:15:51.450
so it's a little more of a linear progression
527
00:15:51.450 --> 00:15:53.400
to the RPEs that you want.
528
00:15:53.400 --> 00:15:54.890
And you're just trying to basically tell them,
529
00:15:54.890 --> 00:15:56.640
okay that first set of six
530
00:15:56.640 --> 00:15:59.360
it should be something you could do 12 reps with
531
00:15:59.360 --> 00:16:01.290
that's basically what we're aiming for.
532
00:16:01.290 --> 00:16:04.080
And then each time we're getting closer and closer
533
00:16:04.080 --> 00:16:05.520
it's like okay the second set of six
534
00:16:05.520 --> 00:16:07.460
something you could probably do 10 with,
535
00:16:07.460 --> 00:16:08.810
then something maybe you could do
536
00:16:08.810 --> 00:16:10.327
like seven or eight with
537
00:16:10.327 --> 00:16:11.830
and then we're getting closer and closer
538
00:16:11.830 --> 00:16:13.203
to that top set of six.
539
00:16:15.330 --> 00:16:17.280
And again having those failure sets in there
540
00:16:17.280 --> 00:16:19.530
is also good for them for an RPE perspective
541
00:16:19.530 --> 00:16:21.930
of like what does true failure feel like?
542
00:16:21.930 --> 00:16:24.210
Because RPE is really just like
543
00:16:24.210 --> 00:16:25.560
it's a relative measure,
544
00:16:25.560 --> 00:16:28.360
it's a subjective personal measure
545
00:16:28.360 --> 00:16:29.930
of how hard I think this is
546
00:16:29.930 --> 00:16:32.063
compared to what I could maximally do.
547
00:16:34.320 --> 00:16:37.910
When you are deloading from metabolic for fat loss
548
00:16:37.910 --> 00:16:39.420
is there a best phase
549
00:16:39.420 --> 00:16:41.410
specifically to put them in
550
00:16:41.410 --> 00:16:43.763
that is farther from the metabolic side?
551
00:16:45.130 --> 00:16:47.800
Well yes, so furthest from metabolic
552
00:16:47.800 --> 00:16:48.820
would be neurological
553
00:16:48.820 --> 00:16:50.920
but maybe they don't need neurologists--
554
00:16:50.920 --> 00:16:52.694
It may not be the best but it's the furthest.
555
00:16:52.694 --> 00:16:53.527
Yeah, it does yeah it doesn't
556
00:16:53.527 --> 00:16:56.810
necessarily have to be the absolute furthest thing away
557
00:16:56.810 --> 00:16:58.690
from whatever you were doing
558
00:16:58.690 --> 00:17:00.360
it just has to be far enough away
559
00:17:00.360 --> 00:17:03.870
that it's not overlapping, right?
560
00:17:03.870 --> 00:17:06.590
So if we're doing you know sarcoplasmic
561
00:17:06.590 --> 00:17:09.250
which is very local metabolic
562
00:17:09.250 --> 00:17:11.390
maybe we could get them away with
563
00:17:11.390 --> 00:17:15.200
like a higher intensity volume hypertrophy program.
564
00:17:15.200 --> 00:17:16.940
We don't have to go all the way down to
565
00:17:16.940 --> 00:17:18.130
eight sets of three
566
00:17:18.130 --> 00:17:20.270
because that's furthest away from neurological
567
00:17:20.270 --> 00:17:21.103
if that makes sense.
568
00:17:21.103 --> 00:17:22.790
We just need it far enough away
569
00:17:22.790 --> 00:17:24.060
that we're not taxing
570
00:17:24.900 --> 00:17:28.130
those same adaptations or processes
571
00:17:28.130 --> 00:17:29.074
I guess if that makes sense.
572
00:17:29.074 --> 00:17:29.907
Yeah.
573
00:17:34.390 --> 00:17:37.680
How would you advise to improve progress
574
00:17:37.680 --> 00:17:39.410
in weight from week to week?
575
00:17:39.410 --> 00:17:44.380
For example only do more load on last sets
576
00:17:44.380 --> 00:17:46.670
and so sets five and six
577
00:17:46.670 --> 00:17:50.320
and then next week sets three and four etcetera.
578
00:17:50.320 --> 00:17:54.280
That is going to be completely dependent on the stimulus
579
00:17:54.280 --> 00:17:56.790
how the program is designed,
580
00:17:56.790 --> 00:17:59.260
you have a lot more to work with than just load.
581
00:17:59.260 --> 00:18:00.870
So you have tempo,
582
00:18:00.870 --> 00:18:03.510
you have a rep ranges, you have sets,
583
00:18:03.510 --> 00:18:06.300
so you could go from four sets of eight
584
00:18:06.300 --> 00:18:09.330
progress them to or four sets of like eight to 10
585
00:18:09.330 --> 00:18:11.320
progress into five sets of six to eight
586
00:18:11.320 --> 00:18:12.760
it's an increase in intensity and load.
587
00:18:12.760 --> 00:18:14.650
There's a ton of different options,
588
00:18:14.650 --> 00:18:16.090
so that is something
589
00:18:16.090 --> 00:18:18.470
you can look more at the progressive overload course
590
00:18:18.470 --> 00:18:19.303
for it goes through
591
00:18:19.303 --> 00:18:21.530
all those different possible progressions
592
00:18:21.530 --> 00:18:23.830
because it's program specific,
593
00:18:23.830 --> 00:18:26.230
so I can't give you a blanket statement on that.
594
00:18:27.560 --> 00:18:29.680
Yeah that's just increasing load there
595
00:18:29.680 --> 00:18:30.560
too Cody from reading--
596
00:18:30.560 --> 00:18:31.683
Yeah that's just load.
597
00:18:31.683 --> 00:18:34.200
Yes.
And maybe you're already at
598
00:18:34.200 --> 00:18:35.830
if you're at low reps
599
00:18:35.830 --> 00:18:37.450
or high even higher reps
600
00:18:37.450 --> 00:18:40.340
just adding load each week is not possible
601
00:18:40.340 --> 00:18:42.670
because it's more of a jump in volume
602
00:18:42.670 --> 00:18:43.970
than adding a rep.
603
00:18:43.970 --> 00:18:45.620
So that's where you have to look at
604
00:18:45.620 --> 00:18:48.683
understanding which variables have,
605
00:18:50.100 --> 00:18:51.460
which variables have
606
00:18:51.460 --> 00:18:54.010
a relatively greater degree of magnitude
607
00:18:54.010 --> 00:18:55.640
and the change of volume of stimulus,
608
00:18:55.640 --> 00:18:58.390
so again that's all in the progressive overload course.
609
00:19:08.030 --> 00:19:11.447
It doesn't look like are there questions,
610
00:19:13.330 --> 00:19:16.290
are there questions you expect from us
611
00:19:16.290 --> 00:19:18.430
that we are not asking?
612
00:19:18.430 --> 00:19:19.990
Well that's why I'm asking you guys
613
00:19:19.990 --> 00:19:21.670
I don't know what questions you have--
614
00:19:21.670 --> 00:19:22.503
Yeah.
So,
615
00:19:22.503 --> 00:19:23.910
if you have questions ask them
616
00:19:23.910 --> 00:19:27.010
I can't I'm not psychic yet.
617
00:19:27.010 --> 00:19:28.137
You know Cody I think too
618
00:19:28.137 --> 00:19:30.450
and I think Job kind of hit it a little bit here
619
00:19:30.450 --> 00:19:32.880
and I think where people need to kind of
620
00:19:32.880 --> 00:19:34.650
just open up a little bit about
621
00:19:34.650 --> 00:19:36.670
their thought process of this is that
622
00:19:36.670 --> 00:19:40.340
there's so much more to hypertrophy and tension work
623
00:19:40.340 --> 00:19:41.330
than moving more load.
624
00:19:41.330 --> 00:19:43.440
It is a tool and it's very common
625
00:19:43.440 --> 00:19:45.250
to just try to lift a heavy load
626
00:19:45.250 --> 00:19:46.490
but that's not always
627
00:19:46.490 --> 00:19:49.430
the right progression for some people, right?
628
00:19:49.430 --> 00:19:50.380
And I think we like
629
00:19:51.250 --> 00:19:52.550
that's a hard thing to for people
630
00:19:52.550 --> 00:19:53.383
to kind of get around
631
00:19:53.383 --> 00:19:54.216
because everybody else was like
632
00:19:54.216 --> 00:19:56.610
just lift something heavier all the time, right?
633
00:19:56.610 --> 00:19:57.990
And that's just a...
634
00:19:57.990 --> 00:20:02.350
And I could call it I talked about this a while back too
635
00:20:02.350 --> 00:20:04.390
that if somebody if you were to do a training block
636
00:20:04.390 --> 00:20:06.620
where you even did six sets
637
00:20:06.620 --> 00:20:08.190
like six to eight reps,
638
00:20:08.190 --> 00:20:09.440
four sets of six to eight reps
639
00:20:09.440 --> 00:20:11.350
for three or four weeks
640
00:20:11.350 --> 00:20:13.870
you and I our coaches here
641
00:20:13.870 --> 00:20:16.330
we could program we could progress that workout
642
00:20:16.330 --> 00:20:18.152
without probably touching the four sets
643
00:20:18.152 --> 00:20:19.150
and six to eight reps.
644
00:20:19.150 --> 00:20:20.250
I could probably figure a way
645
00:20:20.250 --> 00:20:21.570
to progress the stimulus in that
646
00:20:21.570 --> 00:20:22.650
with never even touching that
647
00:20:22.650 --> 00:20:23.737
if I didn't want to,
648
00:20:23.737 --> 00:20:25.970
I'd have no problem with that.
649
00:20:25.970 --> 00:20:28.230
But if you're looking at like improving load
650
00:20:28.230 --> 00:20:29.355
and somebody is like
651
00:20:29.355 --> 00:20:31.350
and been having a good training age
652
00:20:31.350 --> 00:20:32.620
and they've been working out for several,
653
00:20:32.620 --> 00:20:34.530
Cody been working out for several years.
654
00:20:34.530 --> 00:20:36.240
If you would go in your first work week
655
00:20:36.240 --> 00:20:37.700
and work out and hit it really
656
00:20:37.700 --> 00:20:41.220
a good set of six to eight like a 10 RP
657
00:20:41.220 --> 00:20:42.710
I wouldn't in like on hack squat
658
00:20:42.710 --> 00:20:43.673
and whatever that weight is I don't know
659
00:20:43.673 --> 00:20:45.430
this is let's see how much you really do?
660
00:20:45.430 --> 00:20:48.030
So it's like 675 pound pack squat
661
00:20:48.030 --> 00:20:50.280
and you did a set of six to eight, right?
662
00:20:50.280 --> 00:20:51.780
You got six on the first week.
663
00:20:52.720 --> 00:20:56.370
By week four I wouldn't expect to see
664
00:20:56.370 --> 00:20:59.300
you make like a 50 or 70 pound improvement
665
00:20:59.300 --> 00:21:00.750
with your training age I'm like,
666
00:21:00.750 --> 00:21:03.700
no he is really good at what he does
667
00:21:03.700 --> 00:21:04.720
and in the first week
668
00:21:04.720 --> 00:21:07.330
like he gets a 600 pound hack squad
669
00:21:07.330 --> 00:21:08.380
that's what it is
670
00:21:08.380 --> 00:21:09.730
but I wouldn't think that
671
00:21:09.730 --> 00:21:11.300
that's already, that is really
672
00:21:11.300 --> 00:21:12.450
that's a high percentage
673
00:21:12.450 --> 00:21:14.470
like that's a very high intensity set
674
00:21:14.470 --> 00:21:15.850
I wouldn't expect it to go
675
00:21:15.850 --> 00:21:17.110
from like 600 next week
676
00:21:17.110 --> 00:21:20.930
like 640, 680, 700.
677
00:21:20.930 --> 00:21:23.030
I'm like no dude realistically
678
00:21:23.030 --> 00:21:24.900
like it probably will he's only gonna get
679
00:21:24.900 --> 00:21:26.060
a little bit more.
680
00:21:26.060 --> 00:21:27.480
Like now if he's a beginner
681
00:21:27.480 --> 00:21:28.570
he'll get more each week
682
00:21:28.570 --> 00:21:30.120
he could see bigger jumps.
683
00:21:30.120 --> 00:21:30.953
But so you're like
684
00:21:30.953 --> 00:21:32.780
you cannot keep playing that role
685
00:21:32.780 --> 00:21:34.260
of like adding more weight
686
00:21:34.260 --> 00:21:36.400
because people that have any kind of training age
687
00:21:36.400 --> 00:21:38.262
behind them and some good neural efficiency
688
00:21:38.262 --> 00:21:39.928
and a good amount not even good amount of muscle mass
689
00:21:39.928 --> 00:21:42.200
like you can contract muscle your muscle well.
690
00:21:42.200 --> 00:21:44.690
It's like you are good at executing these lifts
691
00:21:44.690 --> 00:21:46.370
and executing even in week one
692
00:21:46.370 --> 00:21:48.440
you're getting very heavy loads done,
693
00:21:48.440 --> 00:21:49.750
we shouldn't you might not see
694
00:21:49.750 --> 00:21:52.050
that huge progression of load from week to week
695
00:21:52.050 --> 00:21:53.170
it's just not possible.
696
00:21:53.170 --> 00:21:54.810
If it is I ask you
697
00:21:54.810 --> 00:21:56.670
how hard are you working out in week one
698
00:21:56.670 --> 00:21:58.329
like what happened? Like yeah--
699
00:21:58.329 --> 00:21:59.730
And keep in mind too
700
00:21:59.730 --> 00:22:01.820
is a lot of those actual performance
701
00:22:01.820 --> 00:22:04.110
like load improvements within a hypertrophy program
702
00:22:04.110 --> 00:22:06.030
isn't because you're adding more muscle tissue
703
00:22:06.030 --> 00:22:07.500
it's a nervous system improvement
704
00:22:07.500 --> 00:22:09.560
especially at those higher intensities, right?
705
00:22:09.560 --> 00:22:10.470
'Cause it's not like
706
00:22:10.470 --> 00:22:12.400
I add 100 grams of muscle
707
00:22:12.400 --> 00:22:14.130
and oh now I can like
708
00:22:14.130 --> 00:22:16.460
I can squat 5% more weight.
709
00:22:16.460 --> 00:22:17.293
Yeah.
710
00:22:17.293 --> 00:22:18.126
No,
No.
711
00:22:18.126 --> 00:22:19.280
No it doesn't work like
712
00:22:19.280 --> 00:22:21.530
maybe like you can squat an extra
713
00:22:21.530 --> 00:22:22.643
like hundredth of a gram now--
714
00:22:22.643 --> 00:22:24.480
Sure.
Like maybe I don't know
715
00:22:24.480 --> 00:22:26.230
if we're just going by muscle tissue
716
00:22:26.230 --> 00:22:27.790
but a lot of those are nervous systems,
717
00:22:27.790 --> 00:22:30.600
so you can't just bias
718
00:22:30.600 --> 00:22:32.650
or base your assessments
719
00:22:32.650 --> 00:22:34.720
of the quality of a hypertrophy program
720
00:22:34.720 --> 00:22:36.130
and how much muscle they're gaining
721
00:22:36.130 --> 00:22:38.730
based on their load improvements
722
00:22:38.730 --> 00:22:40.910
because it's measuring something completely different.
723
00:22:40.910 --> 00:22:41.743
Yes, okay.
724
00:22:44.410 --> 00:22:45.365
Oh, we got another one--
725
00:22:45.365 --> 00:22:46.198
Yes.
726
00:22:46.198 --> 00:22:47.590
So if everything is going well
727
00:22:47.590 --> 00:22:50.330
with all the biomarkers progressions etcetera
728
00:22:50.330 --> 00:22:52.290
when would you adjust their program
729
00:22:52.290 --> 00:22:55.790
to a different program within hypertrophy
730
00:22:55.790 --> 00:22:57.570
or do you continue in
731
00:22:58.510 --> 00:23:01.737
mechanotransduction versus sarcoplasmic?
732
00:23:03.384 --> 00:23:06.550
Well, if they're continuing to make progress
733
00:23:06.550 --> 00:23:07.840
and nothing is going wrong
734
00:23:07.840 --> 00:23:09.020
I would leave them in there
735
00:23:09.020 --> 00:23:10.683
until things start to decline.
736
00:23:12.370 --> 00:23:14.810
Yeah--
Yep and then after that
737
00:23:14.810 --> 00:23:16.230
I would try and periodize
738
00:23:16.230 --> 00:23:17.470
to something that again
739
00:23:17.470 --> 00:23:19.720
wasn't significantly overlapping
740
00:23:19.720 --> 00:23:21.870
with what I just did.
741
00:23:21.870 --> 00:23:23.880
So like for example you're talking about
742
00:23:23.880 --> 00:23:25.660
mechanic transduction sarcoplasmic,
743
00:23:25.660 --> 00:23:30.520
so first thing they're not mutually exclusive
744
00:23:30.520 --> 00:23:33.330
you get mechanotransduction in sarcoplasmic
745
00:23:33.330 --> 00:23:35.570
and that's on a spectrum.
746
00:23:35.570 --> 00:23:36.730
Because you get sarcoplasmic
747
00:23:36.730 --> 00:23:38.180
you have like sarcoplasmic stuff
748
00:23:38.180 --> 00:23:39.270
we're really trying to push
749
00:23:39.270 --> 00:23:41.100
the metabolic side of things
750
00:23:41.100 --> 00:23:42.900
then we can start changing
751
00:23:42.900 --> 00:23:43.920
that programming a little bit
752
00:23:43.920 --> 00:23:45.550
to where it's a little more tension based
753
00:23:45.550 --> 00:23:46.383
but we're still getting
754
00:23:46.383 --> 00:23:50.200
that sarcoplasmic adaptation if you will
755
00:23:50.200 --> 00:23:51.740
and then we start pushing it further
756
00:23:51.740 --> 00:23:54.510
towards like the intensity volume side
757
00:23:54.510 --> 00:23:55.730
then we're getting into the
758
00:23:55.730 --> 00:23:58.110
volume mechanical transduction stuff
759
00:23:58.110 --> 00:23:59.090
keep pushing it narrow.
760
00:23:59.090 --> 00:24:01.840
Now we're in like the functional high perch free range,
761
00:24:01.840 --> 00:24:03.690
so that's where we're into like
762
00:24:03.690 --> 00:24:05.350
the descending representing loads
763
00:24:05.350 --> 00:24:07.760
from like eight, eight, six, six, four, four,
764
00:24:07.760 --> 00:24:10.640
so again it's just moving along that continuum.
765
00:24:10.640 --> 00:24:14.082
But yeah if I was in like a sarcoplasmic program
766
00:24:14.082 --> 00:24:16.280
I would, I could absolutely jump to
767
00:24:16.280 --> 00:24:18.700
an intensity mechanotransduction program
768
00:24:18.700 --> 00:24:20.210
they're both hypertrophy
769
00:24:20.210 --> 00:24:22.540
but the stimulus or the stimuli
770
00:24:22.540 --> 00:24:24.490
are far enough apart
771
00:24:24.490 --> 00:24:26.000
that I can be deloading from one
772
00:24:26.000 --> 00:24:29.020
and then transition to the other, right?
773
00:24:29.020 --> 00:24:30.410
So that's one of the cool things
774
00:24:30.410 --> 00:24:32.970
about having such a broad continuum of hypertrophy stuff
775
00:24:32.970 --> 00:24:36.670
is you can technically still be doing hypertrophy programs
776
00:24:36.670 --> 00:24:38.730
but periodizing because you're biasing
777
00:24:38.730 --> 00:24:40.110
the stimuli more specifically,
778
00:24:40.110 --> 00:24:42.300
so that's where your program design
779
00:24:42.300 --> 00:24:46.170
and ability to specifically biased towards
780
00:24:46.170 --> 00:24:48.150
or away from different stimuli
781
00:24:48.150 --> 00:24:49.423
becomes very important,
782
00:24:50.460 --> 00:24:52.780
so hopefully that helps answer your question.
783
00:24:52.780 --> 00:24:54.150
Now like I'll stay in there
784
00:24:54.150 --> 00:24:56.250
as long as I'm still making progress
785
00:24:56.250 --> 00:24:57.940
and then I would find something
786
00:24:57.940 --> 00:25:00.870
that's not going to tax those same systems,
787
00:25:00.870 --> 00:25:02.640
so I can start making progress somewhere else
788
00:25:02.640 --> 00:25:06.050
and then maybe I come back to it after a little while.
789
00:25:06.050 --> 00:25:08.400
Natalie that's a fantastic question too by the way
790
00:25:08.400 --> 00:25:10.680
because I my own observational data
791
00:25:10.680 --> 00:25:12.120
take it for what it's worth
792
00:25:12.120 --> 00:25:14.170
when I have a lot of chin pop clients
793
00:25:14.170 --> 00:25:17.160
that have really been pushing fat loss for a long time
794
00:25:17.160 --> 00:25:19.360
whether my own doing because we've been pushing it
795
00:25:19.360 --> 00:25:20.400
or they're coming to me
796
00:25:20.400 --> 00:25:21.810
and they just have not had a lot of success
797
00:25:21.810 --> 00:25:23.400
and some things are going on
798
00:25:23.400 --> 00:25:25.050
that I actually find when I put them
799
00:25:25.050 --> 00:25:27.840
in a really good well-planned hypertrophy phase
800
00:25:27.840 --> 00:25:29.460
and we get their food up.
801
00:25:29.460 --> 00:25:31.670
Like I plan it whether it's three or four weeks
802
00:25:31.670 --> 00:25:33.205
I always seem to like
803
00:25:33.205 --> 00:25:35.070
they I call it riding away,
804
00:25:35.070 --> 00:25:37.270
let's ride away like yeah I know in the calendar
805
00:25:37.270 --> 00:25:38.750
it says that four weeks is where we're gonna be
806
00:25:38.750 --> 00:25:41.500
but things are going damn well.
807
00:25:41.500 --> 00:25:43.460
I what's right and then also
808
00:25:43.460 --> 00:25:44.360
when you're riding away
809
00:25:44.360 --> 00:25:45.580
and things are going well
810
00:25:45.580 --> 00:25:47.780
like I said Cody life is good
811
00:25:47.780 --> 00:25:48.630
like all of a sudden
812
00:25:48.630 --> 00:25:49.940
like life opens up for them
813
00:25:49.940 --> 00:25:50.920
to even work and things
814
00:25:50.920 --> 00:25:52.147
because it's just trainability, right?
815
00:25:52.147 --> 00:25:54.530
And everything even neural neurotransmitter functioning
816
00:25:54.530 --> 00:25:56.120
the brains better sleeps better,
817
00:25:56.120 --> 00:25:57.680
so I will try to ride that.
818
00:25:57.680 --> 00:25:59.340
And I find that a lot Natalie
819
00:25:59.340 --> 00:26:01.010
with my people that are really
820
00:26:01.010 --> 00:26:02.920
trying to focus on fat loss
821
00:26:02.920 --> 00:26:04.110
when I put them in high pursuit phases
822
00:26:04.110 --> 00:26:05.550
for the first time or so.
823
00:26:05.550 --> 00:26:07.530
It seems like they just really do very well there
824
00:26:07.530 --> 00:26:09.160
and I tend to keep them there a little bit longer,
825
00:26:09.160 --> 00:26:10.050
so I'm glad that you asked.
826
00:26:10.050 --> 00:26:12.050
I do notice that and just like you Cody
827
00:26:12.050 --> 00:26:14.840
they're doing well man right away dude right yeah.
828
00:26:14.840 --> 00:26:16.670
Because sometimes they haven't felt
829
00:26:16.670 --> 00:26:17.960
like that in a long time
830
00:26:17.960 --> 00:26:19.050
and had some success,
831
00:26:19.050 --> 00:26:21.700
so I don't mind another week or two there at all
832
00:26:21.700 --> 00:26:24.240
and let them feel good, not a problem.
833
00:26:24.240 --> 00:26:25.540
All right, so Adam
834
00:26:25.540 --> 00:26:27.050
what are your thought presses
835
00:26:27.050 --> 00:26:30.170
thought processes for sarcoplasmic progressions
836
00:26:30.170 --> 00:26:31.253
from week to week?
837
00:26:32.150 --> 00:26:33.470
Ooh, we can have fun with this.
838
00:26:33.470 --> 00:26:38.470
Okay, so Cody if I have
839
00:26:38.650 --> 00:26:40.050
if I go the wrong way with this
840
00:26:40.050 --> 00:26:41.120
just stop me, okay?
841
00:26:41.120 --> 00:26:43.830
So you can do because also with the sarcoplasmic program
842
00:26:43.830 --> 00:26:45.910
I'm like well I can make my progressions
843
00:26:45.910 --> 00:26:47.670
I can go like do I want to make a little tension here
844
00:26:47.670 --> 00:26:49.366
or do I want to keep it more local.
845
00:26:49.366 --> 00:26:50.199
I'm going to block
846
00:26:50.199 --> 00:26:52.910
when you said to advance the program hypertrophy program
847
00:26:52.910 --> 00:26:55.560
I could take it and make it more one way or the other.
848
00:26:55.560 --> 00:26:58.650
So with the progression of the sarcoplasmic guys
849
00:26:58.650 --> 00:26:59.483
really once again
850
00:26:59.483 --> 00:27:01.760
you're probably going to be looking more density
851
00:27:01.760 --> 00:27:03.100
I would say so more density,
852
00:27:03.100 --> 00:27:04.820
so I'm probably going to be playing a lot
853
00:27:04.820 --> 00:27:06.220
on my sarcoplasmic progressions
854
00:27:06.220 --> 00:27:08.090
I'm going to be playing around with tempos a lot
855
00:27:08.090 --> 00:27:09.960
and I'm going to be playing around with like
856
00:27:09.960 --> 00:27:12.490
rest intervals a lot with some people.
857
00:27:12.490 --> 00:27:14.340
But I really like sarco
858
00:27:14.340 --> 00:27:17.720
like local metabolic,
859
00:27:17.720 --> 00:27:19.080
so when there's a secret there guys
860
00:27:19.080 --> 00:27:22.030
little tips and tricks metabolic
861
00:27:22.030 --> 00:27:24.900
when you hear metabolic from N1 that equals.
862
00:27:24.900 --> 00:27:26.610
We like the short position there,
863
00:27:26.610 --> 00:27:28.880
we like to do stuff in the short position,
864
00:27:28.880 --> 00:27:30.770
so local metabolic work
865
00:27:30.770 --> 00:27:32.860
I like to start to add tempo
866
00:27:32.860 --> 00:27:35.310
and like tempo challenges in those short positions.
867
00:27:35.310 --> 00:27:36.638
We're going to actually saw it
868
00:27:36.638 --> 00:27:38.940
in one of the programs earlier even the hypertrophy program
869
00:27:38.940 --> 00:27:42.070
starting off with like in the leg ascension,
870
00:27:42.070 --> 00:27:43.740
starting off with a pause and a leg ascension
871
00:27:43.740 --> 00:27:44.930
and maybe getting rid of the legs,
872
00:27:44.930 --> 00:27:46.290
so you're hey we've got four or five
873
00:27:46.290 --> 00:27:47.943
four sets here leg ascensions.
874
00:27:47.943 --> 00:27:50.140
Okay the first two sets you have a pause
875
00:27:50.140 --> 00:27:52.810
and then the next set three and four there's no pause.
876
00:27:52.810 --> 00:27:54.240
And then what's the progression?
877
00:27:54.240 --> 00:27:55.840
Well let's try to maybe add the pause
878
00:27:55.840 --> 00:27:56.892
to those later sets
879
00:27:56.892 --> 00:27:58.950
that would be a good progression to do that.
880
00:27:58.950 --> 00:28:02.220
We go from the pauses like in sarcoplasmic
881
00:28:02.220 --> 00:28:03.800
is to even quarter reps
882
00:28:03.800 --> 00:28:04.780
which are really nasty
883
00:28:04.780 --> 00:28:07.070
don't let Cody program quarter reps for you
884
00:28:07.070 --> 00:28:07.903
before you know it
885
00:28:07.903 --> 00:28:09.330
if you really look at your program
886
00:28:09.330 --> 00:28:11.280
you're like oh my gosh I have like
887
00:28:11.280 --> 00:28:12.900
10 sets here of eight
888
00:28:12.900 --> 00:28:14.900
but if I count the quarter reps
889
00:28:14.900 --> 00:28:18.410
I'm doing like 250 reps Cody
890
00:28:18.410 --> 00:28:20.180
in the short position with all the quarters
891
00:28:20.180 --> 00:28:22.010
that you have here or whatever it is
892
00:28:22.010 --> 00:28:23.140
it's not that much but
893
00:28:23.140 --> 00:28:24.560
yeah it's like those quarter reps
894
00:28:24.560 --> 00:28:25.393
really add up too,
895
00:28:25.393 --> 00:28:26.545
so that's another thing
896
00:28:26.545 --> 00:28:28.830
I'll play with there yeah in sarcoplasmic.
897
00:28:28.830 --> 00:28:30.940
Tempo and the rest intervals
898
00:28:30.940 --> 00:28:32.450
is where I really like to go there
899
00:28:32.450 --> 00:28:35.440
and also before any of that is done
900
00:28:35.440 --> 00:28:37.500
metabolic I've been warned the workout
901
00:28:37.500 --> 00:28:40.630
and I have a lot of short overload short
902
00:28:40.630 --> 00:28:41.840
made the short position stuff.
903
00:28:41.840 --> 00:28:43.390
Doesn't mean I don't use
904
00:28:43.390 --> 00:28:45.760
full range of motion stuff like hack squats
905
00:28:45.760 --> 00:28:47.170
but I'm probably gonna if I do
906
00:28:47.170 --> 00:28:49.010
I'd be reverse banding that thing or something
907
00:28:49.010 --> 00:28:50.690
I'm not trying to overload it down here.
908
00:28:50.690 --> 00:28:51.523
If I do do that
909
00:28:51.523 --> 00:28:52.553
but I'm going to bias the program short
910
00:28:52.553 --> 00:28:54.330
with my exercise selection
911
00:28:54.330 --> 00:28:55.977
and then I'm gonna play with those tempos,
912
00:28:55.977 --> 00:28:56.810
I'm gonna play with those--
913
00:28:57.950 --> 00:29:00.850
Yep, so for me with sarcoplasmic
914
00:29:00.850 --> 00:29:01.683
if we're looking at like
915
00:29:01.683 --> 00:29:03.970
let's say sarcoplasmic right here
916
00:29:03.970 --> 00:29:08.700
and we have going towards neuro stuff here or volume stuff
917
00:29:08.700 --> 00:29:12.510
and then here's our local metabolic things,
918
00:29:12.510 --> 00:29:14.850
if I'm gonna progress this one way or the other
919
00:29:14.850 --> 00:29:18.500
typically I'm gonna progress it this direction
920
00:29:18.500 --> 00:29:20.690
not this direction.
921
00:29:20.690 --> 00:29:23.640
Reason being if I progress it this direction
922
00:29:23.640 --> 00:29:25.890
and I wanna deload it
923
00:29:25.890 --> 00:29:28.960
I'm limiting my options that I can deload from.
924
00:29:28.960 --> 00:29:31.180
Whereas, if I go more local metabolic
925
00:29:31.180 --> 00:29:32.610
I now have a lot more things
926
00:29:32.610 --> 00:29:33.600
that are far enough away
927
00:29:33.600 --> 00:29:34.820
that I can deload them with--
928
00:29:34.820 --> 00:29:36.379
Right and like you said
929
00:29:36.379 --> 00:29:39.150
you just said before this too in the other question
930
00:29:39.150 --> 00:29:40.990
you would take your sarco if you go
931
00:29:40.990 --> 00:29:43.810
if you progress it to more local metabolic
932
00:29:43.810 --> 00:29:44.700
that leaves you open
933
00:29:44.700 --> 00:29:47.413
to go back to hypertrophy but if you took your sarco
934
00:29:47.413 --> 00:29:49.050
and you went to that more neural side
935
00:29:49.050 --> 00:29:50.940
I don't know if I would go right into
936
00:29:50.940 --> 00:29:52.417
you're starting to get that crossover, right?
937
00:29:52.417 --> 00:29:54.017
And start to add tension at that point because
938
00:29:54.017 --> 00:29:56.010
you start to increase rest intervals,
939
00:29:56.010 --> 00:29:57.800
lifting heavier loads at some point
940
00:29:57.800 --> 00:29:59.310
or something like that in your circle program,
941
00:29:59.310 --> 00:30:00.143
so I would think
942
00:30:00.143 --> 00:30:02.830
if I was gonna try to go sarco into tension
943
00:30:02.830 --> 00:30:05.490
or another hypertrophy program
944
00:30:05.490 --> 00:30:08.816
I'm probably gonna go more local metabolic, right?
945
00:30:08.816 --> 00:30:10.000
Is that kind of what you're saying there Cody?
946
00:30:10.000 --> 00:30:11.180
Yep.
Right and I think
947
00:30:11.180 --> 00:30:12.213
we kinda covered that
948
00:30:12.213 --> 00:30:13.331
you talked about that a little bit before.
949
00:30:13.331 --> 00:30:14.250
Yeah and the other thing,
950
00:30:14.250 --> 00:30:16.470
so and then when I'm looking at actually progressing it
951
00:30:16.470 --> 00:30:21.310
I'm typically gonna be going more for magnitude and volume
952
00:30:21.310 --> 00:30:23.020
than actual density,
953
00:30:23.020 --> 00:30:24.140
so I'm gonna be trying
954
00:30:24.140 --> 00:30:27.253
to increase the time under significant tension within a set.
955
00:30:28.110 --> 00:30:29.190
I'm typically not going
956
00:30:29.190 --> 00:30:31.010
to start cutting down rest periods
957
00:30:31.010 --> 00:30:32.190
because with sarcoplasmic
958
00:30:32.190 --> 00:30:35.690
I want to keep the relative intensity as high as possible,
959
00:30:35.690 --> 00:30:37.610
so that we don't start dropping that intensity
960
00:30:37.610 --> 00:30:40.820
so low that it becomes starts becoming oxidative, right?
961
00:30:40.820 --> 00:30:42.520
So that's gonna be one of your main differences
962
00:30:42.520 --> 00:30:44.010
between sarcoplasmic and oxidative,
963
00:30:44.010 --> 00:30:45.340
is oxidative you're gonna be dropping
964
00:30:45.340 --> 00:30:47.790
into a relatively much lower intensity
965
00:30:47.790 --> 00:30:49.390
whereas sarcoplasmic we're trying to burn
966
00:30:49.390 --> 00:30:52.130
through maximum fuel as quickly as possible
967
00:30:52.130 --> 00:30:53.350
whereas oxidative is when
968
00:30:53.350 --> 00:30:54.450
we start getting into that point
969
00:30:54.450 --> 00:30:55.290
where it's like
970
00:30:55.290 --> 00:30:56.630
I started to burn through it
971
00:30:56.630 --> 00:30:57.880
and now I have a little bit left
972
00:30:57.880 --> 00:31:00.230
and I can just kind of barely keep puttering along
973
00:31:00.230 --> 00:31:02.483
because my mitochondria are surviving,
974
00:31:03.840 --> 00:31:04.980
so that's typically where I'm going.
975
00:31:04.980 --> 00:31:06.210
So I'm looking at tempos,
976
00:31:06.210 --> 00:31:09.640
I'm looking at maybe even exercise selection change
977
00:31:09.640 --> 00:31:11.840
I might even actually drop a tempo
978
00:31:11.840 --> 00:31:14.340
to increase the load in some cases,
979
00:31:14.340 --> 00:31:16.880
so I might start out with an exercise
980
00:31:16.880 --> 00:31:18.080
where I'm pausing in the short
981
00:31:18.080 --> 00:31:19.820
for one or two seconds
982
00:31:19.820 --> 00:31:21.250
and then I might drop it down
983
00:31:21.250 --> 00:31:23.280
to one second or no second pause
984
00:31:23.280 --> 00:31:25.450
and try and increase the load one week
985
00:31:25.450 --> 00:31:27.670
and then maybe my progression from there
986
00:31:27.670 --> 00:31:30.230
might be then to add that pause back in.
987
00:31:30.230 --> 00:31:31.150
So that's kind of like
988
00:31:31.150 --> 00:31:34.420
a step method if you will of progressing
989
00:31:34.420 --> 00:31:36.300
because you're increasing the intensity
990
00:31:36.300 --> 00:31:37.630
and then you're increasing the time
991
00:31:37.630 --> 00:31:40.240
under significant tension, so there's a lot of things
992
00:31:40.240 --> 00:31:42.080
you can play with sarcoplasmic.
993
00:31:42.080 --> 00:31:43.540
You know what Cody you're right.
994
00:31:43.540 --> 00:31:44.980
If i think about it
995
00:31:44.980 --> 00:31:46.040
because I'm in sarco
996
00:31:46.040 --> 00:31:47.440
and I start making my breast intervals
997
00:31:47.440 --> 00:31:49.890
I start to get into the breast intervals of incomplete rest
998
00:31:49.890 --> 00:31:50.723
and I would actually say that
999
00:31:50.723 --> 00:31:52.510
I'm more prone to be more dense workouts
1000
00:31:52.510 --> 00:31:54.620
in my incomplete rest method, right?
1001
00:31:54.620 --> 00:31:55.453
When I'm doing that kind of stuff
1002
00:31:55.453 --> 00:31:56.810
for the local metabolic work,
1003
00:31:56.810 --> 00:31:59.170
so I would actually start to rent more breast intervals.
1004
00:31:59.170 --> 00:32:01.000
So I hope that that clears that up too
1005
00:32:01.000 --> 00:32:03.340
'cause I'm confusing people,
1006
00:32:03.340 --> 00:32:05.030
so with that sarco more density
1007
00:32:05.030 --> 00:32:06.610
would be more like incomplete rest method
1008
00:32:06.610 --> 00:32:10.000
AMPK driven type stuff therefore.
1009
00:32:10.000 --> 00:32:12.556
And you know on sarco 2
1010
00:32:12.556 --> 00:32:14.850
because I like to program post exhaust
1011
00:32:14.850 --> 00:32:16.790
and I'd love to take that second exercise
1012
00:32:16.790 --> 00:32:19.760
to extra sense of failure I like to do well--
1013
00:32:19.760 --> 00:32:20.593
Yeah, especially with that
1014
00:32:20.593 --> 00:32:22.410
I mean that gets into like our programming
1015
00:32:22.410 --> 00:32:24.490
and exercise selection stuff is like
1016
00:32:24.490 --> 00:32:26.800
in those post exhaust of the short exercise
1017
00:32:26.800 --> 00:32:28.420
you can go you can actually push
1018
00:32:28.420 --> 00:32:29.780
you know quote-unquote "beyond failure"
1019
00:32:29.780 --> 00:32:31.563
by going down to partial reps--
1020
00:32:31.563 --> 00:32:32.396
Yeah.
1021
00:32:32.396 --> 00:32:33.300
Right, so there's lots of way
1022
00:32:33.300 --> 00:32:35.550
like your week one or your week
1023
00:32:35.550 --> 00:32:37.310
even week one and week two is like all right
1024
00:32:37.310 --> 00:32:39.630
full reps on this second exercise,
1025
00:32:39.630 --> 00:32:40.463
week three is like
1026
00:32:40.463 --> 00:32:43.290
all right, now I want you to use the same weight
1027
00:32:43.290 --> 00:32:45.040
and I want you to go until you get
1028
00:32:45.040 --> 00:32:48.540
four partial reps or 50% range of motion failure.
1029
00:32:48.540 --> 00:32:49.373
And then some people
1030
00:32:49.373 --> 00:32:50.940
you might actually have to increase the load
1031
00:32:50.940 --> 00:32:53.990
or they end up doing like eight extra reps
1032
00:32:53.990 --> 00:32:56.340
and you're like okay that's not quite where I want it to go
1033
00:32:56.340 --> 00:32:57.950
let's add more load and
1034
00:32:57.950 --> 00:32:59.180
you get eight full reps
1035
00:32:59.180 --> 00:33:00.680
and six partials or something.
1036
00:33:02.620 --> 00:33:04.915
I wish we had your diagram, I said it.
1037
00:33:04.915 --> 00:33:06.180
(both laugh)
1038
00:33:06.180 --> 00:33:07.810
Cody as we Cody draws up
1039
00:33:07.810 --> 00:33:09.010
when we talk about these things
1040
00:33:09.010 --> 00:33:11.380
he draws he's really good with drawing figures and diagrams
1041
00:33:11.380 --> 00:33:13.410
and yesterday he was drawn on the dry erase board
1042
00:33:13.410 --> 00:33:15.020
we were talking about these things
1043
00:33:15.020 --> 00:33:16.300
I really like it and I can see
1044
00:33:16.300 --> 00:33:18.150
where we could use it right now.
1045
00:33:18.150 --> 00:33:19.890
Maybe in the future right in a future article
1046
00:33:19.890 --> 00:33:21.200
a future article on the website
1047
00:33:21.200 --> 00:33:22.600
at the M1 training (laughs).
1048
00:33:24.030 --> 00:33:25.140
It's good, it's good.
1049
00:33:25.140 --> 00:33:27.400
Yeah, all right so we got
1050
00:33:27.400 --> 00:33:28.760
actually I might share that at the end
1051
00:33:28.760 --> 00:33:30.530
if you guys just wanna look at it.
1052
00:33:30.530 --> 00:33:32.730
It's fine but it's better when you walk through it
1053
00:33:32.730 --> 00:33:35.280
because when you walk through it it's so clear to me but--
1054
00:33:35.280 --> 00:33:36.213
Yeah.
I think
1055
00:33:36.213 --> 00:33:37.046
there's something in the future--
1056
00:33:37.046 --> 00:33:39.863
It might be helpful for some for some conceptualization.
1057
00:33:41.060 --> 00:33:43.480
Yeah.
All right, so oh cool.
1058
00:33:43.480 --> 00:33:45.140
Natalie was going to ask about partials
1059
00:33:45.140 --> 00:33:46.150
and we already covered it look at that
1060
00:33:46.150 --> 00:33:48.200
my psychic abilities are kicking back in.
1061
00:33:48.200 --> 00:33:49.550
Nice.
1062
00:33:49.550 --> 00:33:52.380
All right, what are overload principles
1063
00:33:52.380 --> 00:33:55.300
in a tension program from week to week?
1064
00:33:55.300 --> 00:33:57.390
All the stuff we've been talking about,
1065
00:33:57.390 --> 00:34:00.380
so we have all of our tempos exercise selections,
1066
00:34:00.380 --> 00:34:03.460
rep ranges, intensities sets,
1067
00:34:03.460 --> 00:34:05.250
I mean it again
1068
00:34:06.110 --> 00:34:07.530
it's just adding more time
1069
00:34:07.530 --> 00:34:08.910
under significant tension
1070
00:34:08.910 --> 00:34:12.880
or more volume of that quality work
1071
00:34:12.880 --> 00:34:14.930
in the intensity range we're looking for.
1072
00:34:16.350 --> 00:34:19.350
The different ways to progress that and the magnitudes
1073
00:34:19.350 --> 00:34:20.880
that they will affect the progression
1074
00:34:20.880 --> 00:34:21.713
again are all covered
1075
00:34:21.713 --> 00:34:23.100
in the progressive overload course.
1076
00:34:23.100 --> 00:34:24.980
If we're comparing adding a rep
1077
00:34:24.980 --> 00:34:27.280
versus adding a set versus changing the tempo
1078
00:34:27.280 --> 00:34:29.990
versus changing the resistance profile,
1079
00:34:29.990 --> 00:34:32.440
so that's all more program design
1080
00:34:32.440 --> 00:34:33.953
specific stuff that we have.