-: When we look at now individualizing that stimulus
a little bit further we have to figure out,
say I pick ANPK based stimulus well then it's like,
how frequently can I do that stimulus
for the same muscle group?
If it's systemic it becomes more about how frequently
can I just train period because those workouts
tend to be demanding systemically
and not focus on an individual muscles recovering,
I'm focusing on just my body's.
Especially my liver and my nervous system's ability
to train again.
That's gonna help me figure out about what the
training split should be.
How often can I train period and how often can
I train per muscle group.
We looked at in course one the concept of when you're
doing systemic programs of dividing the body up by
the amount of tissue.
When you're doing these dividing a split up
it's very (mumbles) depending on in terms of
the factors that you're gonna use for how
frequent I can train and what that split
would happen to be.
Once I have frequency then I can choose volume
'cause if you choose volume first,
what you may find is that I picked a volume
and that's not gonna work for the training split
or the frequency that I'm gonna have.
I'm gonna have to spread it out more or it's not
gonna be enough work in the split that I have.
You want to be able to have the split in mind
'cause the easiest tool to manipulate
is you can always go up and down in sets
within a program,
but changing the whole split that ends up
being a much larger change to your program.
Figuring out that frequency and split first
then we can look at volume of work that we're
adding in there and the intensity that we're gonna have
and then of course complexity of execution needs to be
individualized for the client.
Let's look at that a little bit further.
With frequency the things that I need to consider,
if it's systemic definitely need to think about
what is the recovery time for my nervous system,
for my liver,
for me to reduce the inflammation?
Replenish glycogen levels,
all the things that I need to be able to train
again regardless of the muscle group.
Local recovery time will be
recovering from any oxidative stress
mechanical damage and getting glycogen levels
back up in those specific tissues so that
I can train them again.
Depending on what I'm doing one of these is gonna
be the limiting factor and how frequently I can train.
When I tend to be focused on say a local stimulus
for oxidative stress,
the local recovery time is going to be much longer
than if I was doing a systemic program and I was
focusing on ANPK.
It's like I'm producing,
I'm doing everything into a capacity of producing
some lactic acid,
but I'm not really beating up that tissue so I can
train the same tissue very frequently,
but my liver will maybe need a break.
I can train maybe my entire body three times a week.
It can be very frequent per muscle group,
but still training every other day.
Whereas a different system that's more locally focused
I might be able to train subsequent days,
but I may only get a body part in one or
two times per week.
The off days that are needed,
that's very important.
When you look at off days the off days that you
program in are gonna be just as important as
the training days in terms of how much
progress you're gonna make.
These are your recovery days in this particular phase.
If you think back to the nutrition video we talked about
these are the days where you can pick up on detoxification,
you can pick up on reducing inflammation and restoring
alkalinity and doing all the things that you're body
kind of doesn't have time to do when it's dealing
with a bunch of metabolic waste from
these metabolic workouts.
With off days it's not just do I have them?
Where do I space them?
But it's also is one alone good enough or is it
do I need two consecutive off days?
Just like we're looking at frequency for
our muscle group,
do we also need to look at what is the frequency and volume
that my body needs in order to recover?
To clear inflammation,
to get to the point where my sleep and my nervous
system are back into a healthy state.
Some people need consecutive off days.
It doesn't matter how many off days you give them the week.
If you don't give them consecutive,
what happens is they spend that whole off day still
kind of dealing with the recovery from the training
and they don't really get
out of that mode where they can focus on reducing
inflammation and detoxing and doing the non-training
based stuff that they don't get enough
recovery there for the rest of our function.
You get back into training and it just wasn't enough
window for that off day to really happen.
What you will see in that case is when people
take a second off day is they tend to have
a drastic improvement.
Say you're doing a metabolic phase here.
Somebody takes the first day off and they don't
feel significantly better.
They feel a little bit better,
but not significantly better.
They take a second off day and they notice that they
dropped some water weight,
they feel less bloated,
they feel more full,
their sleep gets better that second day,
all of these things.
It's almost like they get recharged from that second day.
That's a sign that that's a person that needs
consecutive off days when they're doing this
type of stress.
It may be different when you switch up
the training stimulus.
They may no longer need the two off days.
It really depends.
Me personally if I'm doing any metabolic training
I am better off.
I could train twice a day for two days as long as
I get two consecutive days off,
but if I do two days on one day off,
two days on one day off,
that one day just simply isn't enough.
I end up under-recovering regardless
even though I may be training less sessions in the week
I under-recover because my off day period
or my off period is not long enough for my body
to do all of the things that it needs to do
to become more insulin sensitive and have better sleep
going into that next block of training.
Then we want to look at optimize volume frequency
and intensity parameters.
My frequency that I pick does need to a lot for
enough of this.
Obviously the more trained you are the more intensity
or the more volume or combination of those two
that you're gonna need to actually achieve the stimulus.
You can't just go with an infinite frequency.
If you pick something that's too frequent you
won't be able to have enough volume because you won't
be able to recover in that period of time.
You want to make sure that you pick a frequency
that allots for the volume and intensity needed
for that individual to achieve that stimulus
because they're gonna need different volumes of
this metabolic work.
Speaking of volume,
flashback here to course one biomechanics course.
The easiest way to calculate volume is the
number of sets because you can think of each set as
a chance that we were trying to achieve that stimulus
within a workout.
We're looking at
the reps sets time under tension.
The most important thing with these sets is of those sets,
how much of that set is actually significantly applying
to the stimulus?
If it's a set of 15
the first five reps are not very stimulating.
We haven't burned through enough ATP yet.
You need to look at what is our time
under significant tension?
That's that term that I use repeatedly in course one.
That TUST.
Time under significant tension is what matters
within a workout 'cause that's when
we're basically stimulating.
How much stimulating tension do I have?
If I'm doing
an ascending low protocol or whatever there may be
some sets where the load is not enough
or maybe I'm using a different tempo or something.
I'm potentiating but I'm not quite stimulating
the stress that I'm trying to get in a workout.
I need to focus what my volume is on where
I'm actually getting a significant enough work
that I'm achieving that stimulus.
The amount of tissue per workout is another important
factor for volume because doing the same workout
same sets same reps same everything for biceps
and quads is not the same volume a week
especially when we look at the systemic effect
and the neurological effect.
The more joints,
the more tissue,
the more metabolites I'm gonna make,
the more neurological work that it takes,
and the longer it's gonna take my nervous system
to recover.
When we look at metabolic,
length of the workout actually is a factor because
during these type of workouts we tend to have
higher levels of stress hormones because they're very
dense-based workouts.
We're working fast,
we're working high pace,
we're taxing the liver probably
a majority of the time 'cause we're creating a
lot of lactic acid.
The longer these workouts are the more
cardiovascular work it is.
Overall there's this depletion factor that happens
simply because the workout is longer.
Obviously yes you could
have really intense shorter workouts that may
take more to recover from than something longer,
but in general length of the workout tends
to be a bigger factor in terms of
the volume equation in metabolic training than it does
the other phases of training (mumbles) and neurological.
Skipped too far.
For intensity we have my rep scheme.
Am I doing straight sets supersets whatever
and the rep ranges that those would work in.
All of that plus the load that I picked and
the tempo intent.
All of that stuff is going to combine into how much
intensity am I getting from these workouts.
The more intensity I have the more neurological demand
which is going to dictate what is the frequency
that I can train with.
It's also going to say,
is my client actually able to achieve this
type of intensity
because if you have somebody that's not very efficient
from a neurological perspective and they do the
same rep ranges,
somebody who's very efficient,
two very different things.
'Cause the first one's more efficient just
contracting more tissue.
Their nervous system is sending stronger impulses.
They're gonna burn through more energy both locally.
They're gonna create more metabolic waste that's
gonna go systemically and they're gonna tax
that nervous system more.
You have to look at how does that factor into
the overall stress of the program?
The second thing that you have to consider there
is do I have actually the efficiency to take
advantage of say a lower rep scheme
or in this case 'cause we're not gonna do
just low reps and long rest 'cause it's metabolic,
but we may be using set combinations like heavy light
where we're doing a lower rep followed by a higher rep.
What that lower rep is depends on how much
intensity that I'm able to produce.
If I'm not very efficient
doing two lower rep it's just gonna be
not getting adequate stimulus because I
can't take advantage of using heavier weights
and lower reps as well until I get
more neurologically efficient.
My rep range in general would be higher.
That will effect all of the set combinations that
I could use and what my strategy will be
to really tax the energy systems
of that neurologically inefficient person.
It's very easy
to tax
the metabolic stuff for a neurologically efficient person
because they contract deficiently meaning they can
expend a lot of energy in a short period of time.
They can go through ATP faster,
they can create metabolites faster.
Sometimes their programs will actually look milder
than somebody that's inefficient and there can tend
to be this kind of bell curve where
the how extreme your protocol tends to be
starts off like,
if they're a beginner they don't
need anything super intense,
but then as they become more adept you might get
more intense but then as they get very efficient
you might actually be able to bring
those protocols down a little bit because now
they're getting more per rep out and then you can
see maybe it'll wave back up if you actually focus
on really conditioning that efficient athlete.
That's where we would look at using a lot more of
those advanced set rep combinations.
Different loading patterns.
Partial reps
and combinating resistance bringing in those tools
to really bring up the intensity even
during metabolic phases.
The last thing here for designing a trainable program is
complexity and execution.
Complexity goes for not just the workout,
but the program in general.
Obviously there's the physiological trainability,
but then there's also the lifestyle and the
practicality of your program.
In terms of having a program it's gonna depend on a
persons gym and everything that they have access to
in terms of how complex can I make this in terms of
supersetting multiple exercises or what
exercises can I pick?
What exercise selection do I have 'cause it has to be
things that aren't overly neurological complex because
if my nervous system fatigues first I'm not gonna
get the metabolic stimulus that I'm looking for.
If it's too complex maybe I can't get the execution
and if I can't get the execution I can't get the
metabolic effect locally when I want it.
I might still be able to get a systemic effect,
but I won't be able to get a local effect.
Depending on what you're going for,
if I'm going for
a more local effect I need to make sure I pick exercises
that a person can execute well and continue working
the muscle that I want as they get fatigued
and as they get tired because in a metabolic workout
as you go through you're out of breath,
your abdominals are going to be
opening and contracting your diaphragm and stuff
because you're going to be breathing hard as you
go through the workouts.
You're gonna have that lactic acid,
that burn which makes it harder to coordinate
the nervous system.
Overall execution gets harder and harder and harder
to achieve and maintain as you both fatigue
in the workout and fatigue in each individual set.
You want to make it as easy as possible for somebody
that doesn't have great execution or very efficient.
You almost got to make it
idiot proof but from a motor pattern perspective
for them you have to pick exercises that it's hard
for them to screw up so that they can keep the
tension where you want to and get those local effects.
Really push the metabolic fatigue of those tissues.
Then of course the programming style that I
choose overall for the workout.
In terms of complexity,
it has to be something that isn't overwhelming.
With these workouts they are dense.
You don't have time to sit and read
five paragraphs between every exercise.
You got to be able to look at it and just glance like,
I got it.
I got it figured out.
Now I can go and I can do the work.
Depending on how versed this person is
in following the protocols and remembering the tempos
and stuff like that.
You don't want to give them too many things that
they have to focus on and remember if that's not
second nature to them.
When you have an advanced trainee,
somebody that you've been working with,
a lot of times you can
spout off a few pieces of information that will stick.
They'll go
because there's no explanation needed.
When you're starting there tends to be
more explanation needed.
People aren't really sure.
They have trouble picking the right weights
at the beginning and stuff like that.
You have to simplify the programming style simply
in order for them to accomplish what they need to
in the gym realistically 'cause at the end of the day
we're training real people not robots.
It doesn't matter how perfectly your program is designed
if the person can't execute it both
mechanically and mentally.