(rumbling)
-: When we get into the volume that's needed per program,
or for workout, I should say, if we're focusing on the AMPK,
especially if we're focusing on local,
we're gonna have the highest volume per muscle group.
If we look at the oxidative, we'll have the fewest
number of sets, but they will be longer sets,
so it tends to be more sets, more focusing on AMPK.
They're still long sets, but they're not as long
as the oxidative sets, so in a really rough estimation,
this could be a high rep set, or a super set,
whereas here we might be doing a high rep super set
or a tri set, to kind of help you distinguish those.
Obviously this needs to be individualized
to the person that's doing it
and what is lactic versus oxidative for them specifically.
If we're focusing on systemic,
regardless of which stimulus we are going for,
we're gonna have the lowest volume per body part,
but we may have
the highest volume per workout,
especially on average, because when we get into these,
a lot of the times we're training either the whole body
or half of your body, in one session, so there's usually,
a lot of times you'll see upper in body,
upper lower super sets, type of things,
in this type of a program.
That's where we look at having
the death circuit or giant sets for total body stuff,
in these type of programs, so,
if I was focusing on this, it might be higher rep range,
upper lower body split, maybe,
maybe heavy light, upper lower, so,
heavy upper, heavy...
Heavy upper, lighter upper, heavy lower, lighter lower,
and that's my circuit.
When we get over into the oxidative
in terms of focusing a little bit more on systemic,
you end up having that same thing, so it might be
like a tri set for upper body, tri set for lower body,
something like that.
Those are some pretty fatiguing workouts,
so you don't need a lot of those sets.
You'll need more rounds of whatever you're doing here
when you're focusing on this system,
and you'll need fewer rounds on here,
but they might be longer rounds, if you will.
We look at reps, okay,
obviously this is gonna correlate very well,
but in general, if we're focusing on AMPK versus oxidative,
our rep range, and when I say rep range,
think of it as total, so I'm talking about
if we're doing super sets and we're looking at the total
reps that we'd be doing in that super set
or tri set or whatever it may be,
overall, my total time under tension and rep range
is going to be lower in AMPK work,
whereas it's going to be higher in oxidative,
so if you think back to the physiology
and the energy metabolism that's going on,
here, I need a fast depletion of ATP.
I need to burn though it fast, so I'm more intense,
and I want to deplete that, and then I want to back off,
let that rebalance, and do it again,
because I'm trying to jack up that AMP,
which means I have to burn up all of the fuel
but I only want to burn up the fuel that I can do
in terms of what glucose could provide
because once I get past that, and now I'm just kind of like,
I got the gas pedal down but we're running on empty.
That's when I start creating more oxidative stress,
so that's where this exists,
like a little bit lower intensity, but longer sets,
more extended work in that oxidative capacity,
so these rep ranges will tend to be higher.
These will tend to be lower, more intense.
In terms of tempo or rate, I will tend to be using
faster tempos here, slower tempos here,
depending on what you pick in terms of
the set and reps scheme,
these are not necessarily rules
because they may drastically vary
between the exercises that you're doing, so,
take that with a grain of salt, but just in general,
if you're comparing the same two exercises with
basically the same two goals in mind,
but you just were trying to get these different stimuluses,
you could use slower reps, longer reps,
for the oxidative work, and little bit more
aggressive, intense reps over here
because remember here, we're trying to
contract and burn through more ATP faster
where there, we're just trying to get it empty
and kind of like run on empty for a little bit.
So when we get over here, the tempo is a little bit faster
and the intent needs to be a little bit more aggressive.
Now, we're not talking like, you know, explosive,
but we need to be trying to burn through fuel, fast,
whereas over here, we maybe almost have some sets
where we're focusing on rhythmic motion
where we like just finding that burn and keeping it,
where here, it's like, okay, we need to be contracting
as hard as we can so that we're burning through
as much energy as we can
as fast as we can
in order to get that AMP really elevated.
Here, we have time on our side to deplete that energy.
We're not concerned about how high AMP gets.
We're concerned about getting to that point
where we're creating that oxidative stress
where that mitochondria is just kind of running on max.
We look at systemic, okay, so,
when we're looking at AMPK for systemic training style,
usually what you're gonna do is
you're gonna have those multiple muscle groups
training within the same workout.
You're going to probably be jumping around.
It really depends on what the local stimulus is
that you need, so,
for a person that's more advanced, right,
they're gonna need a longer or harder set
per muscle group in there, so they may need
to do a super set for the same muscle group
and then the super set for a different muscle group,
but because they're super setting two muscle groups,
it's more systemic load
than if they were just to super set one muscle group,
rest, and come back to the same one over and over again.
The systemic benefit comes from
my ability to get more metabolite
into my blood and to my liver
and stress that system out more
than the individual tissue, so being able to spread the work
amongst multiple tissues,
is the best way to do that because then,
I don't have to depend on, do I have
the ability to create enough lactic acid in my arms
to actually tax my liver,
or can my liver deal with that just fine?
But if I'm mixing up biceps and quads,
well, I know for sure that between those two,
the quads are gonna get that lactic acid at level,
up to the point where it's probably gonna challenge my liver
and I can go faster, I can basically continually
stress the system while another muscle group
is resting, so if you think of what's needing to happen,
as I'm training the opposite muscle group,
that muscle group that I just trained
is demanding more glucose from the liver's things,
so the liver is now in hyper drive.
It's got more lactic acids coming,
and it's got that demand for glucose still being there,
so you're gonna get quite an amplified
cortisol response there, during workout, that's good.
If it stays elevated, that's bad.
But we're gonna see a huge workload
on that liver to do this, and that's what's gonna give us
that growth hormone response, that's what's gonna give us
that adaptation to switch over to being more fat efficient,
to improving the number of mitochondria in my liver,
you know, so that it can deal with stress better.
So, we have to make sure that we're focusing on that
and the easiest way to do that
is to distribute that load amongst multiple body parts.
One thing you need to understand, though,
is that by doing that, I don't necessarily need to take
every muscle group to complete, utter failure to do this,
because, really, it's about maximizing density
of tissue being worked over time,
so it's actually better for me to be
kind of like bouncing around a little bit more,
like I get to the point where I'm creating some lactic acid
and then I go to another thing and I'm creating some more
because what will happen as you get closer to fatigue,
you get to that point where it's like,
all right, now I'm starting to lose performance,
so that's gonna affect my recovery.
It's gonna, I'm gonna have to rest longer between sets,
or it's gonna affect my next exercise going in, so,
you want to make sure that you don't go to so much fatigue
with an individual muscle,
that it impacts your ability to work,
focus on density, getting more tissue working throughout.
So you're better off being able to distribute that load more
so the most systemic based programs,
as we were talking about, are the ones
where you're switching through multiple,
like maybe you're doing four big movements
to tax the body systemically,
but each of those individual movements
isn't getting taken to complete failure,
or maybe you only fail towards the end of the workout
but usually, then, when you're failing,
you're failing because of your inability to recover between
sets because you're systemically fatigued,
not what that individual muscle could have done
if there wasn't that systemic limitation.
The last thing that I put on here is that,
for most people, it will be too much stress on the body
to do oxidative work in lots of muscles.
So if you're doing systemic and
you're focusing on oxidative, maybe two muscle groups, max.
You're not gonna be able to do, like,
if you're focusing on AMPK,
you can probably do, four, five muscle groups.
You can do your whole body if you wanted to,
and do this systemic approach,
but when you're focusing on that oxidative stress,
because you have to take it at individual muscle
further into failure, one, you just have
that much more time that you have to spend
per muscle group in this circuit,
and second, as you're doing that,
we are creating more fatigue,
we're creating some oxidative stress and inflammation.
Ultimately, that's gonna be a massive burden on the body
if you have a lot of tissues
that are simultaneously inflamed,
and that's drastically gonna impact your hormones.
That's drastically gonna impact
the stress on your nervous system and your immune system,
so, if you were doing this and focusing on oxidative,
you definitely can't use very many muscle groups,
especially if it comes to large muscle groups,
like if you were to do quads and hams, both like this,
that's, you'd better have your two off days
after that workout, per se.
Anything, the other thing for reps,
since the slide is for reps,
is to look at the fact that you generally will need
a few less reps when you're focusing on systemic
versus local, because we're not having to go
all the way to fatigue for those movements
because it's the systemic effect, not the local effect,
that we're going for.