(whooshing)
-: When we get into advanced set and rep schemes,
where we're trying to play around, from focusing on AMPK.
I want to front load with the intensity,
because I need to focus on burning energy at a faster rate
to get that AMP up.
If I pick something that's too low in intensity,
what happens is my set ends up being long,
and it's gonna go over to oxidative,
or it's just gonna be a very inefficient
way of me doing a workout.
I'm gonna have more reps and more volume in there
than I needed to achieve the stimulus.
And I'm gonna get more oxidative stress than I needed
to accomplish this.
So I wanna focus on the most intense
metabolic work that I can do, if you will.
So, like a heavy light method,
where you're going from, it could be same exercise
or two different exercises,
there's two different ways to use that approach,
but you're going from higher intensity to a lower intensity,
to kind of extend that lactic work, right?
Now keep in mind, these advanced,
the key word here is advanced set and rep schemes.
So, if you don't need advanced stuff,
because you aren't advanced,
this isn't rep schemes and beginner rep schemes.
No, this is advanced, so don't put...
Beginners don't need heavy light,
they might just need high rep,
so keep that context in there, okay?
Incomplete rest periods are probably my favorite
and safest way to accomplish this stimulus,
especially isolating this away from that.
Incomplete rest methods tend to work really, really well,
because it's kind of like revving the gas pedal.
So, if you think of that analogy I used,
it's like we want to get to the redline and back off.
An incomplete rest method allows me to rev a little hard,
a little hard, a little harder and go up and up and up,
and so when we talk about those programs individually,
you'll see there's a lot of good reasons that this is
probably the most biased to just AMPK away from oxidative.
Whereas, I start doing other methods, they're going to be,
if this is a spectrum, there's gonna be things
that are kind of in the middle and over here,
individualized to the person obviously, but this one
would be farthest to the AMPK away from oxidative.
Heavier and shorter drop sets.
So we could do heavy light, or we could do drop sets.
Extending the set with lighter weights, so it's heavy,
lighter, lighter, lighter, lighter, but you would use,
say, smaller clusters or smaller reps in here,
and shorter rest than you would
if you were doing drop sets for oxidative work.
So, comparatively say for one person, they might do,
say they might do a four, four, four drop,
whereas somebody over here, I might have them do
an eight, eight, eight drop set right?
So, 12 reps versus 24 reps per se.
When we look at oxidative, looking at ways to extend the set
so, we can add more low intensity work.
So, could you do a heavy light method for oxidative?
Yes, but the heavy would not be as heavy,
and the light would be lighter,
but typically what you will do is you will do,
you could do something like that,
so if we put things into context again.
This might be like a six, 12.
Whereas, something over here might be like eight, 15,
in terms of comparing those two things.
The other comparison that you could do,
would be alright I'm going to do the six, 12 over here,
but over here, I'm gonna do two exercises back to back,
and it's gonna be 10, 10, or 12, 12.
So using about the same rep scheme,
but just going through two different exercises,
or a single drop would be an example
if you were gonna use the same exercise.
So, we're focusing on longer work periods,
lighter, longer drop sets, in terms of the
set and rep schemes that I'm going to pick for those.
You will probably find out as we get into the programming,
is that way more protocols than you would have assumed,
are on this oxidative programming paradigm.
And so, what I've said is, this is probably the one
that you should use most sparingly
and you can't do for a very long period of time,
and a lot of people are doing those type of programs
all of the time, and that's why they're getting
into so many issues with their health,
their digestion and what not.
Because they're training is
chronically oxidative stress, pro-inflammatory,
when it's not needed to be.
Alright, when we look at execution,
there's gonna be a different level
of maintaining execution in between these two.
They're fairly similar because
they're both metabolically demanding,
but if I had to pick one between these two
that would be, you're more likely to lose execution,
it is going to be in the oxidative,
because you are creating that inflammation,
which is going to mess with your ability
to get those contractions.
This work, especially since the sets are a little bit
shorter, and what not, you tend to be doing more sets,
you can potentiate a little bit more throughout that,
as long as you're not over doing the volume,
you programmed it well, it'll be easier
to maintain the execution here than it will here,
but they're both gonna be tough,
because you're working in a state of fatigue.
When we get to systemic, we have less isolation work,
we have more compound work, so depending on the person,
that may be better or not, so you don't have to be able
to hold as much tension in an individual muscle
to get a systemic effect.
But, if you're trying to have a good training split,
so say if you're doing systemic,
and you're not doing something where you have
days off in between, well then it's more important
that you isolate to the tissue that you want,
and you're not using everything.
If you were to do RDLs or something like that,
then next day you were gonna focus on quads,
obviously you don't want people launching with their
quads and stuff and then the next day
also having to train quads metabolically.
There is more muscle loaded per exercise here.
So, in terms of coordination,
so there's a skill
to keeping tension in a certain muscle,
and then there's a skill to being able
to coordinate multiple joints,
so depending on the skillset of the person,
so like people that have been playing sports,
or doing a lot of compound exercises,
will be able to maintain execution in these lifts
better than they will here because their
whole premise is cheat and use more things,
so here that's not good, 'cause you're trying to keep that
local stress on that individual tissue,
so when you start cheating and compensating
well, you're taking away from that stimulus.
Here, because you're trying to use a lot of tissues
simultaneously, depending on your exercise selection,
you might play right into their wheelhouse
on what they can execute well and long.
Ultimately, in terms of the nervous system though,
this is gonna be more fatiguing than these.
So, in terms of neurological complexity, we tend to have
this is a more neurologically complex work,
but this has that keeping tension
under local fatigue-based work.