(calm music)
-: Now we're gonna look at the nuts and bolts
of building one of those lactic or ABK based programs.
We're gonna go through a lot of different programs
later in the course but I just want
to give you guys a couple specific situations
and a couple specific parameters
that we'll be looking at.
So, if we're looking at now optimizing AMPK,
our goal is gonna be density of metabolic intensity.
Say that five times fast right?
You need enough metabolic intensity
because our whole goal is deplete
that ATP as fast as possible.
Plummet it because that's what's gonna give that AMP rise.
Think back to those modules on energy metabolism
when we're talking about okay,
it's the rate of energy depletion that
is effecting that cellular signaling
that is going to have this cascade effect.
I need to be going through glucose fasting
and be burning it so fast that I'm exceeding
the rate of energy at which my mitochondria can provide
so that I'm creating that metabolic adaptation
in terms of oh I'm going to be creating
this huge accumulation of AMP,
so I'm going to activate a lot of AMPK.
I'm gonna start taking up more nutrients.
All of the things that come with
that metabolic signaling cascade.
So, our goal is consume ATP fast right?
So that we can get that high amount of AMP,
but we don't want to stay there so long, okay?
We need a certain amount of time
to be able to get that AMP level up
but if we stay there too long,
we start to get into that realm
of now the mitochondria has been revved
'cause while this is happening remember
that mitochondria is going to rev up to it's maximal rate
to try and give us some of that ATP back.
So the longer I stay there the more
I start pushing towards oxidative stress.
So I need more intensity so that I can burn through
that fuel and then back off at a certain interval
so that I'm not extending oxidative stress
and I'm still getting that AMP signaling.
So it's kind of like a interval burst like,
this is essentially like the HIIT training
of weight training protocols.
So, we need enough recovery between sets
but not so much that we get to the point
where we're not having to burn through glucose anymore.
We essentially we're revving and revving and revving,
but we don't let off and completely recover per say
in most of these type of protocols.
Our goal is we want to keep the engine elevated
but not fully revved the entire time
in terms of our metabolism.
So, if we're looking at split and frequency
for that how are we gonna organize that and what not?
There's a lot of different ways with
a lot of flexibility with lactic based training.
Especially because you can have individuals
that are gonna come in with different metabolic thresholds.
Different mitochondrial efficiencies.
Different ability to use glucose and what not.
So, what we have to look at is what is our goal?
Why are we doing the lactic phase to begin with?
We could be doing it for body composition
or we could be doing it for
a nutrient partitioning a condition perspective.
Getting our body to use glucose better
so that we can have more carbs during hypertrophy phase.
Let's talk about the context of body composition
'cause that's when we're gonna be
using this stuff the most frequently.
Then you want to consider spreading out the body parts
so that it's kind of a even.
So if you're training four days
you want all four days to be relative.
Systemic stress is equal between those four days.
If we're thing about more conditioning for hypertrophy,
well then maybe we can have some days
that had like different levels of stress.
So I could have an arm day and a leg day per say
whereas if I was focusing on body composition,
I'm gonna want to have more of my days
be around the same amount of body mass
so that the systemic load is fairly even.
When it comes to picking super set styles
you have so much to go with.
It's really gonna come down to what
the individual needs in terms of how intense
does this stimulus need to be?
And what is their execution?
So you can have a agonist antagonist.
So you can train, so if 12 reps is enough to achieve
this like just simply doing 12 reps,
a higher rep range set is enough.
You could just do agonist antagonist
or you could do heavy light agonist antagonist.
You could do agonist synergist right?
So that's doing things like back and biceps
back to back because while you're still
gonna be working the biceps in the back exercise,
so not, you should be like making them do a lot of the work,
but they still have to produce a little bit
of tension so what it does is it increases
the density or work for those tissues.
You're gonna make them stay in
that glycolytic mode a little bit longer.
And then we get to the point where
you can do all sorts of mixed unrelated body parts
as long as we're getting to that demand
of energy depletion in each muscle group before we move on.
So, how this would work is okay,
if a straight set of just like 12 reps is adequate for me,
if that is enough stimulus in this pathway for me
then I could just do that and bounce around
between different exercises if
I wanted to get more of a systemic effect
or if I wanted to do agonist antagonist approach.
If I need more than that well then
I'm gonna have to use some sort
of super set drop set type of method
in order to accomplish that stimulus
with an individual muscle before
I can move on to another muscle group.
So, when you're doing this, the AMPK base,
you're gonna have to spend more work on a single muscle
especially when the goal is for that local stimulant.
So if we look at kind of a split frequency,
in course one we kind of went through
the whole thought process of dividing the body up
in terms of mass being trained
when we're focusing on a metabolic outcome
'cause it's gonna even out that systemic load on the body.
So I've kinda pre-done that here
in what we would call a quarter split
or a quarter body split.
So basically getting the entire body in in four days.
So I've went kind of in detail in the total body
and half body splits in course one.
We'll talk about that a little
bit more when we get to systemic focus,
but now we're, this is more for a local stimulus.
This particular split.
So to give you guys my logic how
did the split come to play?
Is when I'm drawing this out if you think back to course one
it is alright I'm gonna pick the largest muscle groups
and I am gonna spread them out,
and then what I'm gonna do is I'm
gonna titrate down, work in reverse order.
So when I did this program,
I woulda been like okay I'm gonna
do quads,
hams,
back,
chest.
Literally the largest of the,
like the smallest of those groups right?
And then sometimes we put glutes and hams interchangeable
or whatever so the next thing I did is like alright well,
if I wanna have a little bit of glutes focus
am I gonna overlap it with which one
of these two lower body days?
I chose to do that with the hams
in this particular situation
because maybe I want to incorporate
some RDL Elements or what not.
And then I started distributing these smaller groups around.
Right?
So it's chest and tricep work is gonna kinda coincide
and I'm going for actually getting more fatigue
then individual tissue here.
I paired the triceps with chest and then back with biceps.
If I was not looking for that overlapping effect,
then I could've inversed that but usually in this case
we're trying to get that overlap effect.
And then I just continued to distribute out
those smaller body parts accordingly
and since most people need it I went ahead
and put calves on both sides here.
If you needed more ab work or whatever you needed to do
you needed to break up the delts 'cause
you need to focus more on something else,
you definitely could've played around more
and done some different things with
these smaller muscle groups,
but the important thing is that you're seeing
kind of this flow of how we're trying to get
this same amount of tissue there but in a way
that the muscle groups being trained
within those days are now synergistic in terms
of I'm going to be loading all these things
like in this individual time so
that I'm getting a local stimulus maximus.
When we look at now applying some sets and reps games here
so I said the incomplete rest method
is my favorite or I would say
the most bias towards AMP over oxidative stress.
So, I really like this for
a nutrient partitioning stimulus.
So one of the simplest incomplete rest methods
is the eight by eight method where
you have 30 seconds in between.
It's also known as the Vince Gironda Method.
So the way that works is you do a set of eight,
rest 30, do another set of eight,
rest 30 and you repeat the cycle.
The goal here is that you're gonna fatigue over time.
It is that incomplete rest method
that is going to start driving ATP down
and AMP up throughout that.
But those little 30 seconds off in between
are what's gonna keep you from getting
too oxidative throughout the protocol.
So, the mitochondria's revved but it's not over revved
because you kinda back off and what's happening
is that glycolysis is like bursting
and bursting and bursting and bursting
and it's getting a little bit more effective
throughout this entire protocol in terms
of your body starting to say oh,
ATP is starting to dwindle down a little bit more.
So every round you do,
that shift of ATP to AMP gets a little bit more.
So it's like, so say this is baseline.
AMP,
ATP.
Okay?
And well let's start like this.
Baseline.
So, you do your first set, they drop, you got 30 seconds.
And it's like this until eventually
you get to like set eight and we're here.
And now we have high AMP, low ATP.
So, in this thing your first set
of eight isn't gonna be to failure.
You should be picking a weight
where you're starting to fail on like
the seventh and eighth set there
where like maybe you're not able to get a full rep
on the seventh and eighth set of eight.
It's doesn't look like much.
It is not a lot of time.
I mean in reality if you think
about that it's four minutes of work
roughly if you figure 30 seconds per set,
and then we got some rest in there.
So it's about eight minutes total.
Like training chest in eight minutes
probably doesn't seem like well yeah
that's really not gonna do anything.
That's gonna do a tremendous amount
because of the effect of that incomplete rest period
and what it's gonna have on jacking up that AMP.
So this is that day one if it's chest, triceps and delts.
So, with delts here I put in two
because likely you're not gonna be able
to find an exercise that's gonna incorporate all the delts.
So in this case here it might've been
an exercise for chest, and exercise for triceps
and then I maybe packed an overhead press
and then maybe a medial delt raise or whatever.
It would depend on what else I'm doing.
Maybe I'm gonna do rear delts on back day
or whatever however I want to choose that,
but I picked that so that I could have a little bit more,
little bit more isolation on
those different heads of the delts.
Obviously there's not gonna be a lot of systemic load
from doing a little extra delt work.
My rear delts isn't really gonna tax my liver.
If I were to double up the chest work
then that would be a totally different scenario.
So, let's look at progressing this.
Like so say we needed to get to a greater degree
of intensity and volume so we have somebody
that's so adapted that they need more than this.
And that's rare.
Like this is a lot.
I shouldn't say it's a lot but
it's adequate for most people.
Like you would technically may not need this.
Like for some people half of this protocol
may be enough to get the stimulus
especially if they're fairly de-trained
and somewhat neurological efficient,
then they don't necessarily need,
I mean they may only need four or six sets.
They don't need a whole eight rounds.
So it's just kind of a standard protocol.
Again you need to individualize this stuff
to what's trainable for that individual.
But a progression from that in intensity
and volume would be to drop the rep ranges,
increase the rest a little bit.
Now, we're going higher intensity
which tends to mean we need longer to recover.
But we're not going to like full recovery.
We're adding a whole 10 seconds so,
really 40 seconds in between sets
of six is not that much rest.
You are not gonna be recouping all
of the energy that you needed there.
So, in this case we're still
using basically incomplete rest.
You're definitely gonna fatigue by the end there.
And what we could do is we could drop down intensity
for our second exercise if I wanted to.
The nice thing about this is it then
gives me the ability to break this up
'cause I could focus on some more like upper chest
and clavicular or sternal pec
and then I could do some costal pec at the end
or I could inverse those if I wanted to.
And same thing for delts and triceps
by doing the same thing.
Having some higher intensity work and lower intensity
but higher intensity is relative.
In reality in compared to what I would do
like if I was doing heavy set of six,
this might be like 75% of that weight.
If that, it might even be 50% of that weight
depending on how neurologically efficient the person is.
'Cause the goal is, I'm not starting out for
the weight that I can really do for six times,
what I'm probably starting off with
is a weight that I can do 10 or 12 times
but by the time I get through this system,
I'm not gonna be able to even do six reps
because I haven't had enough rest.
That incomplete rest interval is going
to deplete my ATP and so the peak power,
the peak output that I'm gonna have
is gonna drop lower, lower, lower, lower
til it matches the weight that I'm gonna use.
So now my 12 RM is now my six RM
because of that change in energy status within the cell.
When we look at exercise selection,
so with (sighs) with metabolic training in general,
again we talked about how okay
maybe you want to pick things that
can overload the short position first
because they're not gonna cause a lot of mechanical damage.
Definitely when we're focusing on AMP,
usually we're trying to avoid oxidative stress
so this is definitely a place
to really take advantage of those exercises
where we can either squeeze in the short position
or overload that position and pause there,
whatever it may be.
Maybe even incorporating some isometrics if you need to.
In this case I kept it extremely elementary.
If I wanted to get more advanced what I would do
is I would start adding some pause or squeezes
in the short position so,
with this kind of like this is building
onto the set that we just had before so,
we did the sternal pec and then a costal pec.
Divided that up.
So I have my six by six 40 seconds rest
doing a three zero one zero tempo.
Don't really need to exaggerate
the eccentric anymore than that.
For some exercises when it's metabolic focused,
I'll make that eccentric even a little bit faster
if it's a nice smooth and controlled thing.
When you can create a lot of momentum
and you have to decelerate that load,
well now we start adding mechanical damage
back in with the too fast of an eccentric.
So you want to find that sweet spot
of control but not overly slow.
Right?
So we're minimizing momentum generated
which will depend on the exercises
because some exercises have a greater potential
to generate that momentum then others.
So, if I were going to bias this even more,
what I could do is like okay right now
I have machine incline press sternal pec.
What I could is like alright,
what I'm gonna do is I'm gonna overload the concentric
by as a person presses I'm gonna have them
think about squeezing in against the machine
which can't move a little bit harder.
Or maybe just at the end.
Or if I wanted to maybe I'd change this to a fly
with the cable coming from the outside
so I have some resistance pulling me out
and I do a two second squeeze here in the short position,
and change my tempo to now a 3012.
Now I've added this contract delt work
without adding any extra eccentric work.
I've decreased the damage in terms of mechanical,
but added the amount of energy that's going to be expended.
So that would be a way of biasing this then even further.
(clears throat)
In terms of order here, generally like in terms of pecs,
we talked about this in mechanics a little bit,
so the sternal pec tends to be
a little bit better in terms on contracting across
like in that short position,
whereas the lower pec or the costal pec area
tends to be better loaded in the lengthen position.
Well obviously I want to minimize the load
that I'm putting on lengthen position exercises
because more mechanical damage is gonna happen
on that stuff where there's a loaded stretch,
then there is a loaded squeeze.
So I definitely want to use the lighter weights
on that second exercise where I'm gonna be biasing
on this as an exercise which is gonna
be biased more towards the lengthen.
So if that's the case let's do
the lower intensity work there,
minimize any mechanical damage so we can focus
all on the metabolic stimulus of the particular work out.
So, this just kind of gives you an idea
of what that whole first day would look like
so you can see how it would roll.
So we've been through these first two exercises already.
So we've got triceps.
(car engine revving)
Okay.
So if I'm doing a cross over extension down
as long as I'm lined up appropriately
thinking back to your body mechanics course.
We should be able to hit all
three heads of the triceps there.
Therefore one exercise probably sufficient.
Can just use that eight by eight protocol there.
Notice I have a one second pause
in that squeeze position there.
Shoulder press and then a medial delt raise
to round out the deltoids and get all
of those different divisions taxed.
In this case what am I missing?
I'm missing some rear delts,
so probably gonna incorporate that on back day.
It's gonna overlap with that better.
But medial delts tend to overlap well
with my pressing exercises especially if
I'm gonna incorporate an over head press
'cause even though the anterior delt is a prime mover,
the medial delt is a big part of those movements
in terms of the stabilizing and maintaining
that humoral position as well.
So you can kind of see the complexity.
Now we talked about each one of these
is maybe gonna be about eight minutes long in total
so we have one, two, three, four, five.
40 minutes of work minus whatever it takes you
to get from station to station.
Obviously like these are not like bit complex super sets.
Don't take a lot of time to set up
which is something that you need to consider
when writing a lactic program.
If like you're trying to maintain density in the work out,
you can't have five or 10 minutes to set up station.
So this is not a good time to get out all of your toys
and like set up a complex exercise.
This is the time to find bang for your buck exercises
that you can flow through relatively easy.
So in reality this work out should definitely
take under an hour which should
be always true of metabolic work outs.
The majority of the time I prefer
them to be under that 40, 45 minute mark.
So this is actually kinda pushing it,
mainly because we allotted a second
exercise for delts in this instance.