(wind blowing)
-: If we look at exercise selection for metabolic training,
there's really no bad exercises when it comes to
systemic as long as it's gonna do the job.
What we're looking at just overloading the liver,
sometimes the layout of the gym, like I was talking about,
may be the most important thing.
Now when we get to the muscle lactic, when we look for
the individual muscle, when we're try to do that,
there may be some movements that don't suit that as well.
A lot of times those movements may be dynamic movements,
so ballistic movements, when we're swinging things,
snatching things, whatever it may be,
where the time under tension is really small,
it's like it's a burst of tension and then a period
of no tension where were just going off momentum.
Those type of things, while they may exhaust us,
will not be extremely lactic to that local tissue,
or anything that just has bad biomechanics.
We're not able to keep the tension in the muscle
that you want, so you have tension in the muscle
for part of the range and then you lose it
and so you get multiple things kicking in and helping,
so it's in a way, you're not able
to keep constant tension in that muscle.
Those things are also not gonna be
very good for muscle lactic.
Otherwise, most exercises could in some context,
fit in muscle lactic, you can load something in multiple
positions, or what not, you can train full range, partial
ranges, all sorts of things, because your goal here is
to tax the muscle from a energy base standpoint.
If you're really smart, and you really put some thought
into it, you can likely find a use for almost everything.
That being said, there's gonna be some things that
are just really easy to implement, and other things
that would require a little bit more creativity.
When we talk about setting up super sets
and stuff like that, some of those things
will probably already come to mind.
Certain exercises will provide a greater lactic stimulus,
simply because they can provide more resistance over
the entire range of motion or they could just...
You know, you just have more range of motion all together.
Some of them will be more concentric dominate,
because of the friction, so like cables have more friction
than free weights, we talked about that in course one.
The right exercise in a lactic program is really gonna
be about where you put it, and how you use them.
If you're coaching people in person, a lot of times
you can use an exercise at the beginning of a set,
totally different than the way you're using it towards the
end of a set, so you can take one exercise, and with the
variables of tempo and intent, and using everything from
clusters and rest pauses and all sorts of stuff,
you can manipulate a lot of things to continue to work
a person from an energy system perspective.
You can get really creative.
If we look at kind of a continuum for exercises and
where they would fit in terms of whether I would put them
more on systemic programs, or whether I'd put them
more in muscle lactic, so the local based programs.
In our systemic side here, we're gonna have,
our compound movements, especially the things that are
not so stable, so something like a squat, or a step-up,
or a lunge, those types of things, because they require
coordination aren't very good for
taking an individual muscle to failure.
'Cause likely the thing that's gonna fail,
is my ability to perform that exercise,
not my ability to keep contracting that muscle.
But, because some of those exercises use a lot
of tissue simultaneously, it's a tremendous
systemic demand to do them, even if I don't
take the individual muscles to failure.
Those would be very good for very systemic
but very poor for local benefits.
We start transitioning, I would go to
the most isolated multijoint stuff.
Then it's alright, so now we're getting into things
where it's a little stable but it's still multiple joints,
then it's alright if I can get the stuff that matches
my strength curve, that now will make it a little bit
more demanding for an individual muscle.
What I've done is, I've added a little stability
and then I've picked exercises like say
I went from a squat to a hack squat,
and then from that hack squat I added a band, right,
so now I've added some stability and then I've went ahead
and made it actually so that the muscles having
to work harder for more of the range of the motion,
so that's more demand on the individual muscle.
We're starting to jump this way a little bit, right?
You can take a hack squat and if you put it in
the context of total systemic because it's such
a big muscle group, it can fit over there and over here.
If we wanna look at some rules in this column here,
we wanna make sure for our goal of systemic that we actually
avoid muscular fatigue early in the workout,
'cause what'll happen is if I go fatigue on the individual
muscles early, is my performance will drop off so fast
that I won't be able to maintain a high intensity overall.
My goal is, that I hit fatigue by the end of the workout.
I use the appropriate weights, the appropriate degree
of failure, so that as I'm going through my circuit of
multiple body parts, is that I fail, I fatigue because
of the cumulative fatigue of all of the work, rather than
the work that I'm doing at an individual exercise.
So that would mean I would fatigue over time,
not that I had take a muscle to an individual,
or an individual muscle to failure early in the workout.
I wanna focus more on maximum range of motion exercises,
especially those that incorporate a lot of body parts,
so I can get a lot of tissue working,
so that I can get the systemic fatigue with less trauma
to the individual muscles, unless my goal is to double dip.
Sometimes the goal will be to double dip,
in which case, then you can say, alright if that's the case,
then maybe some of these rules and some of these,
we're gonna find some kind of middle ground
and a lot of times that can happen.
Especially, if somebody is an absolutely elite
in either their systemic tolerance
or their local tolerance to metabolic stress.
If they're an elite in one, likely in order to get
continued adaptations in that, you're really gonna
have to isolate it, but if they're not elite in one,
it's okay to not be elite in one.
It's actually, you know from a programming career
perspective, it's easier if you're not elite in one.
That's perfectly acceptable, unless you're goal is
from a performance perspective, you're goal should not
be to be elite in one individual stimulus,
because that makes that stimulus extremely untrainable.
You're goal should always be to maintain relative balance,
so that you can have flexibility in your training.
Anyway, side note.
As we start getting more towards local,
then we can actually start going from this super setting
multiple body parts to now doing straight sets,
and then we can start incorporating
extended sets, like drop sets.
We can start even adding extra reps, like you know,
extending sets with partial reps.
We can start super setting exercises that isolate
different portions of the range in motion, so it can
super set something that works in the short position,
and the length position, and then the mid-range position,
or if I use something like a prime piece I can manipulate
the camera, the strength curve to continue working.
This will look a little different than a drop set
but still finding a way to extend work.
I want to organize my exercises from the most complex
to the most isolated, so that would mean,
I would basically pick the exercises that had
the largest ranges of motion in the most joints
and bring them down to the simplest things.
I would include that over here as well.
Just as a general principal, it's usually
always better to do your most complex exercises first,
because the nervous system is always gonna fatigue
to some degree over the course of a workout.
As I get over here, muscular failure becomes essential.
That does not mean you have to fail at every set,
but you could get systemic stimulation
and have no muscle ever actually reach failure.
You just simply created enough substrate for the liver,
enough lactic acid, that you got your benefits there.
In order to achieve a local effect,
at least some portion of your workout,
is going to have to be taken to failure at the relative
intensity for which you're training.
If I'm focusing more on the AMPK based training,
if AMP is my stimulus, lactic acid, versus oxidative,
for that AMP, I'm gonna fail, but I'm gonna fail
over relative higher intensity than I will oxidative.
Oxidative, I'm gonna have to carry a little bit deeper,
so I'm gonna let that intensity drop off a little bit more,
and my sets are gonna go a little bit longer.
Whereas, here, I'll probably fail at a few more sets
but at a higher intensity, so in general, you know,
we'll look at the rep ranges and stuff when we get
into the comparisons to different programs.
I'm going to be failing or doing more sets for AMPK,
but I'm gonna do longer sets for oxidative.
If I'm gonna do super sets for metabolic stimulus,
my whole goal is, if we're talking about same
body part here, is to extend the time under tension while
continuing to be able to maximize my contractile work.
I wanna pick things that are not neurologically redundant,
because otherwise what's gonna happen is my ability to
keep contracting, will fail before the energy system fails.
In this case, it is good to one, make sure that we pick
exercises that have different resistance profiles,
so they are hard in different spots.
Sometimes if I'm gonna do a super set,
it's actually bad to have one exercise that overloads
the entire portion of the range.
I might pick two things that incompletely load it,
so that I can super set back to back,
because they compliment each other.
One focuses more on the short, and one wants to focus
more on the lengthened portion range of motion,
then I can super set those easily, and I'll be able to
maintain contractile work without neurological fatigue.
Also, I want to combat the fatigue of the nervous system,
by making sure that I provide stability,
so that I can make sure that I have...
Essentially put myself in the position where
the reason that I'm going to fail,
is not my coordination of the exercise,
it is the ability to continue burning energy.
I'm going to fatigue the mitochondria,
I'm going to fatigue the cell's ability to run
aerobic glycolysis and the anaerobic glycolysis.
I'm gonna fatigue because I've made so much AMP,
or I've hit that threshold of oxidative stress,
where the thing says no mas.
That's what I'm trying to get to,
not to like, oh I can't do this anymore because I'm shaking,
or I'm unbalanced or uncoordinated, or it's become unsafe.
So, picking exercises, especially when it's time to go
to failure, where you almost don't have to think about
the execution at all, that's the best
type of exercises to put in there.
If I'm doing a super set, I wanna make sure the second
exercise is likely the more stable of the two.
I'm gonna maintain a threshold of work, a threshold meaning,
it's a degree of load that's demanding a certain amount
of energy, that exceeds the slow oxidative system.
Now, when I say oxidative system, I mean the ability
of the mitochondria to provide all of the fuel.
It needs to exceed the mitochondria's ability to produce
all of the ATP, so that I actually am
starting to tax the other energy systems,
the anaerobic glycolytic system that happens outside.
That's what's going to produce that lactic acid.
Once I'm there, once I know I've taxed the mitochondria
all the way, and I start producing lactic acid,
I now know there's a good chance that ATP levels in
that cell are plummeting, because if I'm producing
lactic acid, that means that I'm dipping into
the inefficient fuel sources, which means
I'm getting in that panic mode.
My energy's getting low, I need to do
whatever I can to get that energy back up.
So, that's why lactic acid correlates really well
to letting me know that AMP is getting boosted,
so I need to make sure I work at a enough of
an intensity that I actually start producing that lactic
acid, and fairly early within the set if my goal is AMPK.
You can be a little bit later in this set,
my goal is oxidative, like I said, those can be longer sets.
I wanna do that, right, and I wanna basically force
the contribution of the fast twitch fibers,
which are more glycolytic, so fast twitch fibers tend
to run off of more glucose and less fat.
One of the ways to do that, is to actually make them
function out of fatigue of enough of the slow twitch fibers.
If the intensity is too little, the load is too light,
what the body can do, is it can say okay,
we'll just imagine that you have 20 slow twitch fibers,
and you know 10 fast twitch, if the load is so light
that I can do it with six of my slow twitch fibers,
then what will happen is the other guys will rest
and then those six fibers that just worked need to rest.
Another slow twitch will come in, and they'll just
kind of rotate around, they'll just keep taking turns,
and the fast twitch guys will sit there and rest.
What I have to to do, is use a load that requires
so much of my muscle to contract that once I reach
even the smallest amount of fatigue,
that those fast twist fibers are gonna have to start helping
simply because some of the slow twitch stuff is just
fatigue from an energy perspective.
Think back to when we were talking about that peak power
output, so when you start training, or when you start a set
and you're going, even though maybe you aren't stimulating
the fast twitch right away, because the slow twitch
can go ahead and do some of the work, if those creatine
levels drop off in that slow twitch,
and it starts getting to the point where it's like
having to really rely on that glucose,
what's gonna happen is the peak power
of those slow twitch fibers drops off.
In order to keep moving the load at the intensity
that you want it's gonna have to reach out for help.
Which means, it's either gonna have to recruit more fibers
and if you keep doing that you're eventually gonna get
the fast twitch fibers involved,
simply because you just need whoever can help,
because the peak power in everybody is
dropping down, as fatigue comes.
Lastly, on here, don't exceed an intensity that will cause
you to lose contractile quality because the nervous system
is what fatigues before hitting the lactic threshold.
Not having enough weight, no good, because you won't
produce enough AMP, it'll take too long to get
oxidative stress, you won't get those fast
twitch fibers in there, which can burn through a lot
of glucose and really contribute to this mechanism.
But also, too much load, and then what will happen
is we won't be in that state of jacking up AMP long enough.
Essentially, it's like we'll get to the point where
we just can't move the weight anymore 'cause it's too heavy
but we actually haven't created enough lactic acid.
When you're failing, when you're doing an AMPK based
workout and you're failing, it should
be burning when you're failing.
It shouldn't be like, I can go and then uh,
yeah okay right, that was probably like neurological.
It should be like the struggle is real, right?
That's when you're failing from a metabolic standpoint,
it's like you can kinda do but you can't quite do it.
That's what it should be like when you are failing
from a metabolic set, versus a neurological set.
Or, if it's like yeah, you either got the rep or you don't.
The chances are if you don't, you shouldn't even attempt
it when we're doing neurological base training.
Here, it's like oh, I can't do a full rep but I can
do a three quarter and I can't do another three quarter
but I can do a half, right?
But, it'll burn, it'll hurt, that's kind
of what we're focusing on.
When you're looking at AMPK training, there's gonna be
a certain level of pain and discomfort
that comes along with that, but that pain
and that discomfort also correlates to the fact
that you are massively taxing those energy systems,
especially the lactic acid based ones.