-: Now we're gonna look at the logic
that you need to take in when you're starting
to design a hypertrophy program.
So if we look into hypertrophy,
first we need to figure out is the limiting factor
for us building the muscles that we want
to build in the first place?
So there are things to consider with all training phases,
but because hypertrophy has the biggest overlap
in terms of what the cells need to do,
what the body needs to do systemically,
and all the recovery factors,
we really need to make sure that there's nothing
that's gonna be in the way from us actually getting
those adaptations that we want.
So, carbohydrate tolerance is a huge one,
and there could be multiple reasons
that somebody's not carbohydrate tolerant, right?
It could be, you know, they have bad gut health,
it could be they're dealing
with blood sugar issues or whatever.
So if we're focusing on hypertrophy,
one of the things that is a huge tool
for us to use is carbohydrates.
So if we don't have that in there,
that's drastically gonna change which options we have
in terms of hypertrophy program design.
We're not gonna be able to choose those ones
that are a little bit more metabolically demanding,
or we may have to be more conservative with volume
if we are not able to get the carbohydrates
in the diet that are needed to facilitate
the performance and adaptation
of those more metabolically-demanding
or higher-volume programs.
Digestion and gut health is a huge one.
And that goes, you know, there's some overlap
there with carbohydrates,
'cause that could be why you can't
tolerate the carbohydrates.
People have, you know, small intestinal
bacterial overgrowth, yeast problems,
all sorts of fermentation issues and whatnot
that could cause them to have intolerance to carbohydrates,
but the other thing that we really need
to be able to digest well is protein,
and protein is one of the most complex
things in terms of digestion.
It requires everything from chewing your food well
to having good stomach acid
to being able to produce good enzymes
in the intestinal tract,
and have proper flow through the GI tract,
proper transit time.
So if somebody doesn't have good gut health,
throwing them in a hypertrophy program
where they're gonna be, need to be, you know,
eating a lot more protein
might be very stressful to the GI tract.
Then you're gonna get bloating,
you're gonna get inflammation, that's gonna shunt blood
and fluid away from the very muscles
that we're trying to get that nutrients to,
and ultimately gonna put us in a state where
while that person can't really, you know, handle this diet.
So for them, they might need to use a hypertrophy program
that is, we'll say, less mechanically damaging.
There's a lower protein requirement for us to go in here.
So volume is gonna affect that,
and the type of training that we choose
in terms of how mechanically damaging that is,
is gonna affect on where these people can be,
simply because more mechanically-damaging programs
are gonna require a higher protein intake
to recover from and to rebuild all of that tissue.
Protein tolerance, so these first three kind of overlapping.
So there's protein tolerance
in terms of a digestive tract standpoint,
and then there's also just like what a person
is able to use and assimilate.
And a lot of that's gonna have to do with
what adaptations have you gotten up until this point?
And we'll kinda get to that later in the video.
But just because we can break protein down
into amino acids does not mean
we can make use of those amino acids efficiently
or efficiently enough to meet the adaptations
of that training program.
So sometimes that extra protein could just be a stress
on my body if I can't use it
or it spills over into converted
over into blood sugar or whatnot.
Ultimately, we wanna make sure
that whatever protein we consume,
we can use very efficiently,
because consuming extra protein
that we can't ultimately is going to lead
to more digestive stress than we need.
We wanna be able to limit
as much digestive stress in our diet as possible,
which means the more food that we digest,
the more we better need that food,
the more that food better actually be serving a purpose,
not just, well we're taking in extra calories
but not doing anything with them,
especially from a macronutrient perspective.
Micronutrient status is a huge one.
So we're looking at all the things that go on with recovery.
Yeah, carbohydrates are gonna be important,
amino acids are gonna be important,
but actually utilizing those takes magnesium,
it takes B vitamins, it takes healthy inflammatory status.
So there's a lot of micronutrients where
if somebody comes in and they've been eating
a relatively poor diet, they may not have
the ability to either use the macronutrients properly
or the training system may not be able
to you know, work properly.
We might not get the stimulus that we want,
we might not be able to initiate
the recovery quite the way we want it.
So some examples, you know, for that are
well, okay, so if we are low in the nutrients
that help calm the nervous system down,
so we're depleted in taurine, we're depleted in magnesium,
maybe we're depleted in B vitamins,
we're gonna be poor in energy production
and we're gonna be poor at calming the nervous system down.
Those are two huge things for recovery.
If I can't calm the nervous system down,
I can't get into recovery mode.
If I'm poor at producing cellular energy
because I'm missing important co-factors,
or my mitochondria health is poor
because of too much oxidative stress
and not eating any vegetables in my entire lifetime,
or whatever it may be,
well then I can't actually produce the ATP to fuel
the protein synthesis, right?
So I'm always gonna be stuck in that
well we need energy mode instead
of let's run protein synthesis,
let's build muscle mode.
So if we have weak links in the chain
from a micronutrient status,
again that's gonna affect the type of program
we do and definitely affect the nutritional protocols
that need to go along with that.
The last one on here is appetite.
So when we're considering our hypertrophy program,
when we're considering the volume,
whether, how mechanically damaging it is and what not,
we have to consider, alright well,
just 'cause they can tolerate, what about like,
just lifestyle-wise, the ability to eat all of that food,
to get all of that food in on a regular basis,
is that something the person's gonna be able to do?
Or after a week of eating like that,
is this a person that's gonna look at like a bowl of rice
and just be like, oh, I can't, no more, all right?
So there's a lot of reasons that that may happen,
and we're gonna get into more of those
in course three when we look at kind of like
assessing a person's digestive health,
but appetite is gonna be an important factor.
It's one thing to be like, well you have no gut issues
that are currently creating symptoms.
It's another thing to saying hey, you will be able
to tolerate a lot of food from a lifestyle standpoint
and from an appetite standpoint.
Then we're also gonna have some individual
limitations that you guys need to make sure
you consider when designing these hypertrophy programs.
Execution versus volume,
so the ability to maintain quality of work
as workouts get harder,
as intensity goes up, as volume goes up, as fatigue goes up.
So when we're looking at hypertrophy a lot of times
these are the programs that are going to be
more muscle-specific, more isolated.
That we're not talking like okay,
we're not doing a total body routine
like we were in the metabolic phase.
Now we're really focused on
producing a specific effect in a specific muscle,
and sometimes within specific fibers of those muscles.
And that makes this, that execution, so much more important.
'Cause I have to be able to keep the tension,
I have to be able to keep the metabolic stress,
I have to keep damaging that same tissue
and not losing it to other body parts,
or to the joints, or other things,
especially as I fatigue later in the workout
because there's a lot of volume,
or because I fatigue simply because
like the sets are getting longer,
we're using extended set methods and things like that.
So that's a thing, right?
So what is the skill set both like
from an intellectual perspective
as well as what is the willpower
to maintain that execution, right,
and to not be the person that like,
okay when it gets a little bit hard, you know,
maybe I start to cheat a little bit more?
There are definitely times,
especially in hypertrophy program,
where we're trying to really beat up some tissue,
where tempo can change, we can start incorporating momentum,
there can be cheat and force reps,
but the thing is they still need to be done in a way
where we are adding stimulus to that working muscle, right?
So doing bicep curls and switching them
to low back extensions?
Okay, that's execution, that's not really gonna help.
But changing the tempo, obviously right?
Like having tiny bit of momentum to get out
of a weaker disadvantaged position to an extended set,
or having a partner help you with forced reps,
there will be applications for that in this, right?
So it's appropriate extension of sets,
or extension of tension, or extension of work
that we wanna be able to work on,
not like getting to the point
where we're no longer actually, we're moving weights
but we're not stimulating that tissue anymore.
And then this volume versus frequency priority.
So whether it's yourself or a client,
there's always going to be that factor of
how often do I need to stimulate things
to get good results?
Like so if depending on my goal,
so if I'm doing hypertrophy, I could be doing hypertrophy
because my goal is hypertrophy,
or I could be doing it in a fat loss program,
or whatnot and this happens to be that period.
So frequency of training
like well maybe a lower-volume, higher-frequency
hypertrophy approach would be better.
So I need to choose a hypertrophy method that doesn't take
as long to recover from or doesn't take as much volume,
so maybe I can fit a few more muscle groups.
So you have to kinda know what is the priority frequency
that I wanna get and then how much volume
does that give me to work with?
What recovery rates do I need to be able to have
to be able to maintain that frequency?
So if you do have a goal, like for sometimes
with body composition, when we get into this,
we're not gonna wanna jump into the most high-volume
you know, damaging hypertrophy methods
you know, just because it's the most extreme workout,
it may not be the best because it's gonna take you
so much longer to recover from it.
In reality, most people when they jump into this,
they go way beyond their ability to recover,
and the thing they sacrifice is they sacrifice frequency,
and frequency is so important for the amount of results
we're gonna be getting over time.
It's better to get, do just enough and do that often,
than to do too much and you've made less net recovery,
less net benefit over that same period of time,
just because you wanted a harder
or more difficult workout program.
Now let's look at our trainability, okay,
we're gonna look at this in detail,
but with hypertrophy, we have the most overlap
between all of the different stresses,
so you need a certain amount of intensity,
which means there's going to be some stress
on the nervous system.
You need, you know, to extend sets,
you need to go to failure,
which means there's going to be
some sort of metabolic stress,
there's gonna maybe be even some sort of oxidative stress.
Okay, there's gonna be some sort of inflammatory response
if we are either extending those sets
to where they're oxidative or we are producing
mechanical damage, those are both gonna be
potentiators for that inflammatory pathway,
and what we're gonna see is like
when we're looking at hypertrophy,
you've kinda gotta pick,
and is my goal to actually make inflammation
or is my goal, I wanna try and stimulate hypertrophy
while minimizing inflammation, 'cause we can do that.
There's enough ways to go about stimulating hypertrophy
that we don't always have to check every box.
Like the goal is not to throw the chicken sink.
In fact, the chicken, (laughs) the kitchen sink,
not chicken sink,
the kitchen sink is probably the least effective program
for most people.
You have these people that will do this program
where it's like, okay,
the first part of the workout is neurological,
and then we're gonna do some mechanical damage stuff,
and then we're gonna do some metabolic stuff,
you know, and some finishers,
and by the way, that's gonna be like eight million sets
in total, but we did everything.
The problem with doing everything
is that these things, we've talked about,
they communicate,
they compete in terms of the nutrients they need to recover,
in terms of which pathways can be on simultaneously, right?
So you're not gonna be able to run protein synthesis
and recover glycogen and glucose at the same time.
So when we're doing metabolically-stressful stuff,
you know, that's an issue.
Inflammation, right, well inflammations gonna effect
recovery of a lot of things
and nutrient transport of a lot of things,
so that's gonna affect signaling
and it's gonna affect frequency a lot,
so depending on certain things,
that may not optimally get us.
So the kitchen sink protocol,
so like trying to do everything,
ultimately people survive those.
The most gifted people on the most supplements if you will,
they can survive those programs for a period of time,
but most of your people that are normal humans
and anybody that just wants to make
the best results possible,
it's periodizing these different stresses.
So the important thing for this slide
that I want you to get
is because there's so much overflow in hypertrophy,
my goal to get the most out of hypertrophy is
that if I'm gonna do a neurological-based hypertrophy work,
so it's a more intensity-based hypertrophy work,
what's gonna be ideal is that
from a nervous-system perspective,
I am trained beyond where my hypertrophy program is,
meaning that if my hypertrophy program is gonna be using
six to eight reps,
I have the tolerance to handle volume of you know,
three, four, and five reps, right?
I'm able to handle more intensity,
I have the ability to execute there,
I have the neurotransmitter ability
to you know, facilitate the volume in that rep range, okay?
Because what that's gonna do is it's gonna make sure
that when I'm doing my hypertrophy program,
my nervous system doesn't get fatigued
before I get the hypertrophy stimulus
and adaptations that I want.
Same thing from a metabolic perspective,
so if my hypertrophy program
is the most metabolically-demanding program
that I've been doing,
guess what kind of adaptations I'm gonna get?
Well, I'm gonna stimulate those metabolic stresses,
and then I'm gonna get metabolic adaptations.
Those are gonna be prioritized over hypertrophy,
so your hypertrophy stuff, for the most part,
especially as you get more advanced,
should exist somewhere between your net neuro adaptations
and your net metabolic adaptations.
So you should be exceedingly more metabolically adapted
and more neurologically adapted,
the more you're gonna spend your hypertrophy time,
where that programming is really gonna exist.
There's obviously gonna be exceptions,
we'll get into that, where you know,
there's gonna be some overlap
as we get to like the extreme edges of these,
but that's the general concept,
especially as you're doing kinda like
say your first couple hypertrophy phases, right?
If you're gonna do metabolic, focus on metabolic.
If you're gonna do neuro, focus on neuro.
Hypertrophy should land somewhere in the middle,
and you should have progressed outside of both of those.
This is why periodization is so important.
This is why progressing and being specific
with your stimulus is so important,
so that you know, I have adaptations and excess of this,
so when I do this particular program,
those are not gonna be limiting factors
for my performance or my recovery.
So, we get all of this stuff,
and that's ultimately gonna affect our tolerance
to volume for each of these stresses,
and with hypertrophy,
the volume tends to be we'll say,
a little bit more impactful because like I said,
there's some overlap.
So let's look at, we have our four kinda major stimulus's.
Okay, this is an over-simplified,
we could start getting into all these biochemical pathways,
but it's not gonna change the way you train.
What is gonna change the way you train
is understanding okay, oxidative stress
versus mechanical damage
versus stuff that's extremely intensity-based
versus this mechanotransduction,
which is like you know,
it's like that translation of volume
of significant tension, right?
So we have all of these things,
so we look at them as these separate entities,
but in reality,
when we're talking about hypertrophy program,
it's gonna look more like this, okay?
So we have the extremes of oxidative stress
that aren't going to overlap with anything else,
but there is going to be a lot of things
that produce some oxidative stress that also
kind of fit in the realm of, well, this is like
also a mechanotransduction stimulus, right,
or this is also mechanically damaging, right?
What you won't usually see is you won't see
oxidative stress and neuroendocrine,
you know, you won't see those two kind of overlap much,
because this tends to be very lower rep
and it's really hard to get oxidative stress
if you're training very low reps,
so you won't see those overlap much, okay.
But you will see a lot of overlap with oxidative stress
and the mechanotransduction and the mechanical damage.
You will also see a lot of overlap between neuroendocrine
and mechanical damage and mechanotransduction,
'cause this is highest tension, this is longest duration,
right so these are two polar opposites,
and then these basically are looking
at extending the volume in two respective ways.
This is high-volume, tension-based work,
and then as we get into here,
if you think of this as a continuum,
we would have the most mechanically-damaging,
tension-based work to the least mechanically-damaging work.
But we have this kind of convergent point
where there are gonna be things,
like if you did the kitchen sink,
where you did one of everything,
you'd be like, okay, well I have everything,
but there are gonna be programs
where you're based off of this,
but as you accumulate more volume,
so in any of these, as you accumulate more volume
or more intensity or more respective, you know,
metabolic work, what you're gonna do
is you're gonna gravitate from the outside
towards the inside until you get to this kind of point
where you have all of this overlapping stimulus.
Now, this is, again, where the design comes in,
because what may be ideal for you
is a program that sits out here.
But sometimes, your goal may be actually
a program that sits right here,
and that would be when I'm really trying
to maximize the inflammatory pathway,
like I'm really trying to use that as a stimulus,
obviously that's not something you're gonna do
for six weeks straight, but for a short period of time,
you might really wanna hit that signal hard
in a very advanced person,
so what you're gonna do is you're gonna do oxidative work
and you're gonna do it in a way
where you're also creating a lot
of mechanical damage, and we'll talk about
how that's done when we get to the specific programs, okay?
Same thing, you might be doing, you know,
a mechanotransduction program or you might be doing this,
but as you kind of you know, if we look at this like,
this would be kind of higher rep range and lower rep range,
and there's almost kinda serves as this continuum, right?
And so there may be times when we wanna focus
more on this portion, and there may be times
when we wanna focus more on this portion,
and there may be somewhere in between
where, all right, we're using weight and enough volume,
where the intensity is high enough,
that I'm actually getting a lot of neuroendocrine
adaptations as well, right,
so I'm getting nervous system adaptations,
that neuroendocrine system is you know,
affecting the systemic signals, okay?
Just, this one here, I know we haven't spent a lot of time
talking about the biochemistry,
and it's because it's extremely complicated.
The main thing you wanna understand from that
is we do get growth signals,
we do get that mechanical transduction signaling
from very high tension.
We'll talk a little bit about where that comes from
when we get into the individual program.
Okay, so obviously one of the main things
that we want to focus on for hypertrophy
is gonna be protein synthesis,
so if we look at protein synthesis,
let's review really quick what we need
to be able to do that efficiently,
what are the limiting factors?
So, cellular energy production, first thing,
we need ATP, okay, that means I need
to be able to use glucose,
that means I need to be able to have glycogen,
need to be able to use fatty acids,
which means I need to be able to have
good carnitine-based enzyme, good transport,
and then all of that together,
I need to have good mitochondrial health as well.
So I need to be able to produce good energy, right?
Now if I've done my due diligence
and I've made sure that I've trained a metabolic system
in excessive dissapertiary program,
well then I should have good cellular energy production
to be able to facilitate that protein synthesis.
If not, I don't know,
you may not be getting full recovery here.
Glucose and glycogen management, right?
Do I have good glucose stores?
Do I have the ability to replace those stores because
I can tolerate carbohydrates?
'Cause I need those, 'cause remember,
if we think back,
that AMPK versus mTOR,
they butt heads, they compete against each other so,
if I can't replenish glycogen levels,
I can't fully turn on mTOR,
because AMPK's gonna stay elevated,
my cells are gonna be more concerned about getting
that glycogen back up then they are about building
new muscle tissue.
That myonuclear domain,
the ribosomes,
those two guys, right?
So remember we have the blueprints
that exists in the nucleus,
and then we have the builders, the ribosomes,
we need all of the parts of that construction factory
in order to be able to build stuff,
we need the blueprints, we need the raw materials,
which are gonna be the amino acids,
we need the paycheck,
which is obviously the cellular energy
that we're gonna get there,
and then we need the actual workers
to be able to build that,
so the proportion of those affects how much
I can do protein synthesis which affects
how much volume I can recover from,
which affects how much cellular damage,
mechanical damage I can recover from,
how much inflammatory oxidative damage
I can recover from,
so these have a big factor in how much stress on the system
can I recover from, right?
So how trainable am I in terms of these different systems
is gonna depend on all of these.
Inflammation is a huge one.
The big thing with inflammation is you don't want people
going into hypertrophy already inflamed,
especially because you can't use that as a stimulus
if it's already constantly there,
remember it does no good 'cause that's already
an untrainable system,
so taking somebody that's already inflamed
and putting them on oxidative stress or mechanical damage
is just asinine because they already are stressed
from an inflammation standpoint,
so they're not gonna get any positive adaptations,
they're only gonna get extra stress,
they're only gonna get lower performance
and worse nutrient partitioning,
and worse cellular energy production
by doing that, right,
you're just gonna drive them into the ground,
and there's gonna be no positive adaptations for that,
so so from inflammation,
but we want a healthy inflammatory response
going into a hypertrophy program.
Of all of the programs that you could do
in terms of if you look at our three stimuli,
when we're looking at something that's inflamed,
probably the last place they need to be is hypertrophy,
because the other thing with hypertrophy
is we tend to need to be in an energy surplus,
and when we're looking at inflammation,
inflammation is in energy vacuments,
like a black hole for energy,
so it's very hard to have good cellular energy status,
and anything that's inflamed,
and if we piss that cell off,
it's just gonna get more inflamed right,
by damaging it or depleting it's energy reserves,
so that stuff usually needs to be completely resolved
or very well resolved before you go into any
significant hypertrophy style train.
So, as we look at that pathway for protein synthesis,
again reviewing, we have the nuclei that determines
how many of those blueprints do we have,
and then we have the ribosomes,
that's where that ATP gets used, right?
Then I have, okay,
if I have enough instructions,
I have enough fuel,
I have enough builders,
well then I need the amino acids to be able
to make those new proteins,
some of those recycled from what gets broken down
if we're doing mechanical damage,
the others have to come from diet which means
I have to have good digestion.
This takes fuel, this takes fuel,
then I get that protein synthesis so,
when we're looking at picking a program,
what I wanna figure out is like all right,
I'm looking at this as like a roadway,
like a highway,
and I'm trying to send as much traffic through here,
that traffic starts at the nucleus, right,
so how many cars can I get out there?
So that's basically like all right,
how much DNA do I have available?
I wanna get as much of that as possible.
If there's not much from that,
there's not gonna be a lot of cars
goin' down the rest of the highway,
so basically every one of these things is a turn off,
my goal is to have the highest amount of traffic
leaning to that protein synthesis so,
the next thing would be like all right,
say I have this road check,
and that's the ribosomes, right, and it's like all right,
they're like toll takers, right?
The speed at which those ribosomes
can take those instructions,
use that fuel,
and then basically send it through to start doing
the actual coding of that RNA into the peptides,
well, the better I am at that,
so how many toll takers to I have on this road
to facilitate all that traffic coming through?
And then okay, amino acids,
we could look at amino acids and ATP kind of is like
the gas to be able to get people through this,
so if we don't have enough fuel,
well then, you're gonna have cars dying
on the side of the road not making it all the way
to completion, so,
our goal is figure out where is the weak point.
Do we need more fuel or co-factors,
amino acids, carbohydrates?
So, with that in mind,
let's look at what things improve what.
So, our oxidative stress,
is that gonna give us more nuclei?
Yes, is it gonna give us more ribosomes?
Yes, but not as much as mechanical damage
or mechano transduction.
Is it gonna give us improvements in cellular energy?
Yeah, because oxidative is stimulus for the mitochondria,
that oxidative stress helps us stimulate improvements
in mitochondrial health or even the biogenesis.
Is it gonna cause adaptations to store more glycogen?
Yes, but not near as much as an AMPK based program
like we talked about in the metabolic phase, right?
Is it gonna be inflammatory?
Well hell yeah, that's the whole point of doing it.
So, I tried to make these check marks
relative to the degree so that you can kinda see
some magnitude, not just a yes or no.
Let's look at mechanical damage,
if we actually damage that contractile tissue.
Do we get increased nuclei from that?
Absolutely.
Ribosome activation?
Absolutely.
Are we gonna get much cellular energy from that?
Well no, not really,
there's no mitochondrial adaptations
that are gonna come from us breaking tissue.
What about glycogen?
Well, not necessarily so, again,
these things are all respective,
I mean if I do any work,
am I gonna improve the glucose uptake of those cells?
Yes, but we're talking about like a significant stimulus,
so for these, no, there's not a significant stimulus
if I'm actually making a program that's focused
on mechanical damage.
Is it gonna be inflammatory?
Absolutely, remember,
when it comes to the cell, damage is damage.
Doesn't matter if that damage comes from oxidative stress
or from mechanical tension,
all it knows is that stuff is broken
and that inflammatory process needs to be run
in order to get rid of that broken stuff
so that we can make new stuff, right,
so you can have an infection,
viral, bacterial, you know,
doesn't matter.
Infections are infections,
damage is damage,
all your inflammatory system sees is the damage,
they don't see the why, the how.
It's like walking into a room and it's a mess like,
it's a mess, doesn't matter how it happened,
it's just a mess and you're gonna have to clean
it up anyway,
so inflammatory stuff is gonna respond to both of these
like the same to the degrees of how much volume
you put that stress on them, okay?
Then we have our mechano transduction,
okay our tension volume based training
that's not excessively damaging.
Do we get some myonuclear domain adaptations,
are we gonna get some nuclear recruitment?
Absolutely, but not as much as this.
So when we get that mechanical damage,
very potent in terms of the myonuclear adaptations.
Tension, still,
if we have enough volume, absolutely,
but just not as much.
When we get to the ribosomes,
that's where these two really kinda come into play
is because when we do mechanical damage,
we're breaking up protein,
so those amino acids kind of get recycled by the lysosome
or at least a majority of them.
When we're doing this,
we're also stimulating the hey,
there's a lot of stress on this tissue,
so the adaptation of my body is like well,
if there's a lot of stress on this contractile tissue,
to reduce the damage to that,
specifically the mechanical stress,
we should have more, right?
Because the more contractile tissue we have,
the less stressful that same amount of tension
will be, right?
So you see the highest amount of ribosome activation and
ribosome biogenesis, when we are focusing
on mechanical damage or that volume of tension work,
we don't see as much from the oxidative,
but we do see some because some proteins do get damaged
in the oxidative aspect,
but it's just that ends up being more of
a nuclear aspect.
Cellular energy and glycogen.
Well, when we're doing this,
remember this is kind of our volume-based system,
so obviously we're gonna deplete some glycogen,
and it's gonna be somewhat metabotically taxing
just by volume alone,
just by the amount of work we're doing.
Each individual set may not necessarily be metabolically
stimulating but the net workout is going to use
quite a bit of fuel,
so, we will tax those systems a bit.
Whether or not we actually get adaptations in those
depends on your current trainability.
If you're very metabotically trained,
well then you're probably not gonna get
any adaptations here,
but you are gonna get, like okay,
your body's gonna increase gulcose uptake
to replenish those glycogen levels a little bit afterwards,
but nowhere near as much as if we're specifically focusing
on elevating AMPK.
The neuroendocrine, I gotta question up here,
and the answer is because I can't tell you for sure.
From a research perspective,
we're just not to the point where I'm confident saying
yes, one way or another,
but I do know is that this is,
these are the most significant here,
but could there be a small contribution there?
Possibly, don't know for sure.
Sorry, I know, you thought I had all the answers?
I don't.
Ribosomal, yes,
we're gonna get some there because we have a lot of tension,
and that tension is what's really gonna stimulate
that protein synthesis portion, okay?
Glycogen adaptation's gonna be very minimal there.
Still some, right?
If you lift heavy,
you don't really get glucose uptake through AMPK but,
from a neuroendocrine standpoint,
there is a stimulus to be able to be more glucose sensitive
from high tension,
remember, the body's got a lot of things that kinda work
as like predictors for what it's gonna need,
and so when you do very very heavy loads,
your body's like oh, man, that's heavy,
and it's also a lot of fast twitch stuff
when we're using very high-intensity loads
just because the lungs need it.
So, we do get some of those adaptations,
and then AMPK which I listed,
even though like, this is up here,
like pure sarcoplasmic hypertrophy protocol
in that case, right,
like we're getting hypertrophy via accumulating glycogen.
But, I just put that in there in context
so you can see kinda where it fits
in comparison to some of these other adaptations so,
and with this chart you can kinda see, all right,
depending on what I wanna focus on,
whether my goal is let's get more myonuclear dymain,
let's get more nucleus in there,
or let's focus on ribosomes or
let's focus a little bit more on tension-based stuff.
You can have an idea of like, okay,
what are the different tools that I could use
to get the respective adaptations along the hypertrophy
or protein synthesis continue in terms of what's needed?
We'll get a little bit more into,
like kinda looking at what type of things a person needs
when we get into course three but in general,
here's just the preview of it, right?
So, if your myonuclear domain is low,
your recovery is going to be laxing from
mechanical damage type programming,
so you're not gonna be able to make a lot of net progress.
So, what you'll find is hard gainers, if you will.
Ribosome means I can't recover very fast,
so my recovery takes longer,
I can do it, but it takes a little bit longer.
I'm speaking in very general terms,
I'm not getting super detailed,
but if you're trying to without cutting into
somebody's cell and taking it apart,
how would you kinda predict these things?
From a cellular energy perspective,
again, this one is gonna be like all right,
it's very hard,
but you'll also find that these people maintain more bloat,
so when they do hypertrophy training,
they tend to hold a little bit more water,
their recovery is slower,
and they tend to actually be, like,
it's very fatiguing to them,
it affects their overall energy levels,
it doesn't just affect like I'm sore,
so if you have good cellular energy
and maybe one of these are poor,
like he might be sore as a dog,
but energy-wise you feel fine,
like yeah I'm good, like oh that hurts,
but you know, my energy is fine.
These people, it's like yeah,
my energy is poo.
Maybe they're not even sore but it's just like oh,
I'm swiped,
and it's because the energy and demand to run that protein
synthesis is just zapping them because
they don't make that much energy
per the fuel that they take in.
Glycogen, you know the people that get excessively sore
when they shouldn't,
you see performance drop off when we're doing more volume,
things become more inflammatory sooner than they should be.
If somebody's inflamed, there's all sorts of things going on
there right, so,
in terms of extra soreness, joint stiffness, bloating,
digestive problems, sleep problems,
we'll get all into that when we get into course three.