-: As we enter module three, we're gonna focus
on what these stimuluses are, just to get you guys
familiar with them and to be able to give you guys
an idea of stimulus and then how that leads to adaptation.
So we're gonna focus on that in this particular module.
So the first one we're gonna do
is we're just gonna break down what the stimuluses are.
If you are not familiar
with some of these things, don't worry.
As we get into the specific phases,
we will go into detail on how these stimuluses function,
both in the cell and according to training.
This is just an overview of kind of what they are
so you guys can understand the scope of which, you know,
this stuff exists, how many different options there are.
So we're gonna look at three different phases,
neurological, hypertrophy, and metabolic.
And that just gives us an idea of associating
these stimuluses with things that you're a little bit
more efficient in or maybe have some, you know,
terminology already associated with these,
like understanding, okay, neurologic,
maybe you associate that with heavy training.
Maybe you associate it with coordinating movements,
Olympic lifts, whatever it may be.
Some of, there's some aspect of that that's probably true.
Hypertrophy, you're gonna associate that with muscle growth.
There's lots of different ways to grow muscle,
both, you know, from a substrate perspective
and a new contractile protein,
and we will get into all of that aspect.
And then for metabolic, there's lots of different things
in terms of metabolic adaptations, so,
if we start to look through these,
we'll see that when we look at any one of those,
there's gonna be multiple stimuluses
that are gonna fit under each of these things.
So, when we have an assessment of trainability
or when we're going for a specific stimulus,
we're not going for hypertrophy in general
or neurological in general or metabolic in general, okay.
In any one of those phases, what we're going to go for
is specific stimuluses underneath that umbrella,
because we have a metabolic adaptation, but there's
gonna be a specific adaptation that we're going for.
Therefore, there will be a specific stimulus
that we're going for.
So, if we just kind of overview, okay,
and so these are, these are what I would say
is the most important thing for us to look at, right?
So if we look from metabolic, hypertrophy,
to neurological, you can see there is a variety
of things that we can do to stimulate those adaptations,
right, everything from depleting nutrients to activating
AMPK, which is what like lactic acid training is.
Oxidative stress, we have mechanical damage to the tissues.
We have the tension sensors in the muscle
all the way to the different ways that we train,
motor recruitment from fast twitch to slow twitch,
and, you know, maximum amounts of tension and speed
and things like that.
So there's this kind of, I don't really,
you know, it fluctuates kind of like a continuum,
but in reality, this stuff doesn't function
always cellularly on a continuum.
There may be places where one thing,
because of X's and O's, which we have to,
you know, write our programs to achieve it,
we may see a little bit of overlap.
So we have to take trainability of other systems
into play.
So if you look at the previous courses that we did
or the previous lessons that we did when we looked
at how the same program for different individuals
may have different results.
So we have to look at how is a person's, you know,
current adaptation set up to all of these things,
and how do we then design a program that's gonna make sure
we get what we want and avoid the things
that we want at the same time.
So, if we look at the training variables that we use,
so we have the exercises that we pick,
the number of them, the order of them, and the, you know,
everything that goes into that.
So if you guys took the first course,
the biomechanics and execution, you understand
that there's a lot of things that we can do
with picking an exercise and its resistance profile
and the tempo and all of those factors that go
into how that rep actually affects us, like,
what we're actually getting out of that rep.
So, reps, sets, tempo, intent, periodization
are all gonna be things that are gonna affect
which of those stimuluses we happen to be hitting, right,
in addition to the person's internal settings.
So we it's our programming matched with their physiology
or your physiology, if you're training yourself.
That's what's gonna determine
what that stimulus ends up being.
So, a certain rep bracket is not a blanket,
this is this stimulus.
A certain number of sets, a certain training program
with a specific name or whatever it may be,
a certain set and rep method like tri-sets
or whatever it may be, is not always gonna be
the same stimulus for everybody.
It's gonna vary by individuals based off of their
trainability and their current adaptations,
and we are going to be able to use all of these things
to then individualize that program.
So we're gonna be able to adjust the reps higher or lower,
the sets up or down, the tempo, the intent.
We're gonna be able to periodize these things differently
so that we actually accomplish the stimulus we want
out of the programs we want for that specific individual.
So, one thing that kind of is gonna ring true
is the application of tension.
So, if you did the first course in this program, you know,
the biomechanics and execution, we spent a lot of time
talking about tension and the application of tension
and, you know, how we can pick different exercises
or do, change the variables in there to affect
the amount or length or type of tension that is produced.
So, if we had to like pick a thing or a term to say,
okay, this is how we differentiate these three phases,
I would say, you know, we have the amount of tension,
and then if we go in the three directions,
neurological's gonna be, all right, that's how we decide
to apply that tension, whether it's explosively
or we're trying to accelerate a weight or whatnot.
So it's, it's the application of a high amount of tension,
whereas when we get into metabolic,
it's all about having that work to rest ratio,
and I like to put TUST in here, T-U-S-T,
instead of time under tension.
I prefer to say time under significant tension,
because this, there needs to be a certain amount
of tension for all of these, because if the amount
of tension does not correlate to the,
it's not enough, then it doesn't matter
if I'm working long if it's too light.
If it's not enough for the type of intense work
that I'm doing, I'm not gonna get the intensity that I need.
So it's significant tension.
It has to be enough tension to actually matter.
It's not just time under any amount of tension.
It's time under significant tension,
and we'll go more into detail with that
when we get into the metabolic stuff
and energy consumption and whatnot.
But, work to rest ratio is huge for metabolic.
Like, how much energy am I expending
versus how much of that metabolic recovery am I allowing,
and then hypertrophy tends to be the volume of tension.
So, if I wanted to easily differentiate those,
how I'm applying that tension, so my intent,
my speed, my explosiveness, the complexity of movement,
all of those things, how much I'm spending time
under tension versus resting for metabolic,
and then just the volume of work that I'm doing
where I'm creating significant tension for hypertrophy.
If we look at training stimulus, we're gonna have local,
and we're gonna have systemic.
So local, we're talking about this is what's happening
on a cellular level, and we're gonna focus on muscular
cells, 'cause that's, that's what we're training, okay?
When we get into, you know, body composition, stuff
like that, we'll talk about the physiology of fat cells,
but for our case here,
we're talking about local within a muscle cell.
And then we talked about systemic.
We're looking at, okay, what's happening in terms
of the endocrine system, my hormones and the way
my body's moving energy and whatnot.
So, we have the neuromuscular junction.
So that's where our nervous system basically
is gonna meet our muscle tissue, and so adaptations there
are gonna affect the types of contractions we get,
fast twitch, slow twitch,
so we can change what's going off there.
We can upgrade and downgrade receptors and stuff like that.
Calcium allocation, so, if we look at the way
a muscle contracts, there's this huge release of calcium,
and our body responds to that.
So we have a, we have a, in our muscles,
we have the sarcoplasmic reticulum
It's an organ in there that helps rebalance electrolytes
and calcium, and so, as we are, the more contractions we do,
the more calcium we pour out.
So that's one way of our tissues
sensing how much volume of work we're doing.
We have the cellular energy, just simply how much ATP,
how much energy does that cell have?
So as an energy level in a cell gets low,
it starts to change its metabolism.
It starts to change its nutrient uptake.
It starts to change which things are allowed to use
energy and which things have to like kind of wait
because something else that's more important needs to use
what little energy is left.
We have different ways of sensing the amount of tension.
We're gonna call these mechanotransducers.
The process is called mechanotransduction,
which is the ability for a tissue to sense
actual tension and then turn that sensation
or that effect of tension into a biochemical signal,
'cause ultimately, for anything to happen,
we have to take the external effect,
which is us lifting weights,
which is us pulling on tissue, and translate that
into something biochemical so that we can actually have
a biochemical response, right?
Because all of our signaling ends up biochemical
in some way, shape, or form, so we have to get a translation
of this mechanical work into biochemical work, and we have
these sensors for tension that will do that, right?
And they feed back to the nervous system
and all sorts of stuff.
So there's lots of adaptations that we can get
depending on how much tension and the application and where
it happens in the range of motion and things like that.
We have oxidative stress, which is a huge one
that affects our mitochondrial health and our,
the amount of nutrients that cells are gonna take up.
The inflammatory signaling is drastically affected
by how much oxidative stress that we make during training
and how much we can actually buffer in training.
So our cells, believe it or not, make their own
antioxidants locally, right?
So we make those to deal with exercise on demand.
We don't just get antioxidants with diet.
We can synthesize them as well,
and so we can change how good we are at synthesizing those.
So we can adapt to oxidative stress,
and we can adapt to repairing things that have been damaged
by excessive oxidative stress.
And then last we have mechanical damage,
which is where we actually have trauma
to the muscular tissue from the tension.
Essentially, we'll call it like microtrauma or microtears
that occur from the loading,
especially during the eccentric portion of the rep.
So that there will initiate its own cascade for repairs
as well that mostly also runs off of inflammatory signaling.
So, lots of different ways that we can stress
the individual cells, right, and we can shift
which one of these things we're stressing
based off of the type of training that we're doing,
the sets, the reps, the loads, the tempo.
All of the training variables are gonna get into this.
So as we get into these specific phases,
we're gonna walk through how we would start
biasing our training to stress one of these
and deload another, right?
So we'll look at lot into being able to be very specific
with your programming.
Now, we have to consider the systemic effect, too,
because when I train, I don't just affect the individual
muscle cells; I'm affecting the organism
or the being as a whole, which means, you know,
my liver, my adrenals, my pancreas, you know,
my digestive system, my heart, all sorts of other things
are having to work and contribute to actually being able
to perform this training and to recover from it,
you know, and just dealing with that stress as a whole.
So, I have the CNS, my central nervous system.
So, as I train, right, I am going to be doing
these contractions that requires a neurological impulse,
and then I'm gonna be getting feedback.
The more intensity or the more volume that I'm doing,
obviously, the more neurological stimulation there's going
to be, and my nervous system has its own rate of recovery,
depending on how taxed it is
from that particular type of stress.
So I will be able to get different motor patterns,
you know, incorporated into that.
I will become more efficient at exercises.
I will become more efficient at contracting more tissue.
I will become more efficient at contracting faster.
There's lots of different adaptations that my CNS
can learn over time from the type of training I'm doing.
I can learn to affect blood sugar differently.
So one of the big things that we're gonna go
in with blood sugar is that, you know,
I need to be able to supply sugar from somewhere else
if the muscles are taking it out of the blood.
I can't just let my blood glucose go down to zero.
So, if I don't have carbohydrates coming in,
my liver steps up to do that job,
and that there is a stimulus on its own.
So being able to actually regulate blood sugar,
both during training and post training
is gonna be affected largely by not just
what's going on with the muscle cells, but my organs
that can actually support stabilizing that blood sugar
as my muscles are essentially soaking it up like sponges
to fuel the training system.
We'll have lactic or glycolytic,
and what I'll really say is lactic is an association.
The lactic acid on a local aspect is not really the signal,
but from a systemic effect, right,
the lactic acid is gonna be metabolized,
and that in itself is a stimulus to how the body
is doing in terms of a nutritional perspective.
So lactic acid serves as a message
that we just burned a lot of glucose, basically.
So, we will have different adaptations to say,
oh, we just burned a lot of glucose.
Maybe we should, you know, save some of that.
We have the immune response, the inflammatory response,
and that's gonna respond to the amount of oxidative stress
that I put on the system, not just muscles,
but the other organ systems are going to have
to expend energy to support my training as well.
So especially, you know, the liver is gonna be a huge one.
So if I'm demanding a lot of blood glucose
and that's liver's having to do a lot of that work,
I may actually produce high amounts
of oxidative stress at the liver.
Obviously, I won't get a lot of mechanical damage
in anything other than the contractile tissue,
but if I create enough mechanical damage,
the immune and the inflammatory response I get
become so elevated that it will actually
affect me systemically, so, because I will get
such an inflammatory or immune response.
If we look at individualizing this stuff,
what we need to make sure we're always taking into account
is that for every stimulus, we need to both figure out,
okay, I'm gonna do this stimulus,
and I say, all right, it's gonna have,
for this person, it needs to be this type of rep range,
this type of tempo, this type of work to rest ratio,
this amount of load, whatever all the variables
actually come out to be.
So, I need to, I need to portion out appropriately
for what that individual's recovery is
the intensity, the volume, the frequency,
and then actually how long I'm gonna do that.
So, if my training or the stimulus is high
or the threshold for the stimulus
that I need to achieve is high to get that adaptation,
intensity or volume have have to go up.
If my recoverability is really good,
then my frequency may be able to go up,
and I might be able to stay in that phase longer.
If my recoverability is not as good as it should be
or whatnot, and my stress, then I may have to back off
the frequency, or that phase may not last as long.
So we need to individualize those things as well,
not just sets, reps, and tempo,
but actually the intensity, volume, frequency,
and how long we're gonna do any particular phase.
So, then, we can figure out, all right,
if I have those, what is the, what are the variables
gonna look like building that up?
So specific to those, specific to an individual,
then we have to figure out, okay,
if I know roughly about, you know, how trainable this is,
I can put in these building blocks and actually build
a program that's gonna achieve the stimulus
that I want for that particular phase of training.
And lastly, but most importantly, is gonna be
any additional stresses.
So remember, stress applies to all stimuluses,
meaning any extra stress, I still have to recover from it,
whether it be training stress, lifestyle stress,
nutritional stress, you know,
stress from health conditions, whatever it may be.
Any other load on the body still has to be accounted
for in that trainability equation.
So that's one that's always gonna be extremely important.
Like, if you want somebody to recover better,
if you want any program to work better,
you gotta figure out, how do I modulate those
external stressors and reduce them as much as possible
so that the only stresses that they're getting
are the ones that I want them to get,
because we're gonna be getting a positive adaptation,
a positive benefit from it.