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-: To write any program,
or to really pick any group of exercises for a person,
you need to understand
why you're gonna train in the first place.
So, people can have multiple reasons
that they're choosing to train.
That they're choosing to hire your services,
or that you choose to go
and hit the gym on a regular basis.
So, you'll have aesthetic goals.
People want to have a certain look,
they'll have, you know,
whether that's they wanna gain muscle,
they wanna lose body fat.
You'll have external goals
where people are focusing on,
okay, I wanna be able to lift this amount
or I wanna be able to run this fast,
jump this high, be good at this particular sport
or this particular activity.
You'll have emotional things.
So people will need that,
they'll need that rush of endorphins, right?
This will be the thing
that, you know, gets them through the day,
that gives them energy,
that helps them sleep better at night,
helps them deal with stress.
So you have all sorts of emotional
or mental aspects
to why a person would like to train.
And then sometimes you have to look at,
okay, what is their, what is that motivation
that is going to allow them to be consistent
and continually enjoy that, right?
So, there needs to be an aspect
of making sure that what we're picking
has something to do with
the why that they're training
and we're able to tell that story.
Which means you really need to understand
how all of these things work together.
So when there are, maybe there is a phase
where is doesn't look exactly like
the end goal that they want,
you can understand how they're gonna get there, right?
So we look at, okay, some people may only train
because they like to train, right?
So then it's like, okay, that's awesome.
You love to train, cool.
How can we make it so that you can train forever?
What can we do that's gonna
maximize the benefit of your training
and minimize the plateaus you're gonna get,
and make sure that we're never
over training or under recovering.
You're able to, you know,
not miss in any workout,
so you're able to train as frequently
and as hard as you want
by appropriately periodizing
and appropriately picking the right exercises
and variables for whatever particular goal
you may be programming for, all right?
And then you may have other people,
where it's like there's a very specific outcome
and it's based off of the training result
so that their going for.
Maybe it's a health benefit.
Maybe some sort of like,
well, okay, if I train,
I know I'm gonna have more energy
or I know that, like, I'm gonna live longer,
or my blood sugar's gonna go down
or whatever it may be.
They may be looking like, okay,
I'm not really, you know,
I'm not training 'cuz I particularly like training,
but there's a result
that I'm looking to get from training.
So I'm looking at using a training for a tool
for something, from some desire that I have.
In which case for those people,
it's very important to understand
what they're doing
and how it's progressing towards that result.
So that they can stay motivated because maybe
they just simply don't love to train,
it's never something they particularly like.
You can try and make the exercise
more like something they would enjoy,
but ultimately, the big goal is going to be
making sure that they understand
how they're achieving their goal.
Every particular phase, they understand the why.
They don't have to understand all the science,
but you're able to build the plan
and deliver that plan to them
in a way they can understand.
And then you'll have people
that have multiple combinations of the above, right?
So you'll have people like, okay,
I'm looking to gain muscle,
I don't really like the gym,
but I wanna look like I like the gym.
You know, or whatever it may be.
So there's gonna be a combination
of these internal and external why's
that a person is coming to train.
We need to take that into account
so that then, we can decide
what is going to be the goal of our workout, right?
Are we gonna establish some sort of exercise
or set circuit or whatever
that's gonna meet the mental or emotional goal
for that particular person,
for that particular workout?
What is the physiological goal
that we're trying to do, right?
Alright, if they're looking for some sort of result,
whether it be aesthetic
or health-wise or what not, performance wise
we need to make sure we're actually hitting
the physiological stimulus
so that we're getting adaptations, right?
Without adaptations there's no progress, right?
And if we can't get adaptations, we can't progress.
People aren't gonna be motivated.
The single best way to make sure that people love training
and are compliant and stay motivated
is that they're making progress.
Regardless because if people like training or hate training,
they're still looking to make progress in training, right?
In some way, shape, or form,
if you show them, okay, we're always improving
and the specific thing
that we're trying to accomplish, which may vary
because you're never gonna be able to
progress on the same thing linearly
throughout an entire program, right?
You can't progress in the same thing for 12 weeks, right?
So if it's fat loss, okay,
you have to set goals other than just body comp
and other than just scale weight,
so that you can always be looking at what's the thing
that I'm progressing in the fastest, right?
Whether that be, okay, right now I should
be looking at, okay, you know,
how many calories am I able to consume and not lose fat.
Am I in a phase now where all a sudden I can eat
more carbohydrates and not get fat.
Like that's a marker of progress,
you know, for a particular phase of training
they might be doing
that really improves really, really fast, right?
But there may be periods where the scale drops fast
and the scale drops slow,
and it may be for good reason.
There may be different things
that you're trying to accomplish
on a physiologic perspective,
but you need to make them understand
how that relates to their long term goal.
Is there a functional benefit to this, right?
Are we doing a corrective thing?
Or, you know, somebody is looking
to bring strength in their core
because they hurt their low back before, you know.
Or they're trying to get to the point
where they can do a physical activity
or gain some range of motion
and have some mobility, feel better,
get rid of pain from having musculature
that's constantly compensating
in storing a lot inflammatory metabolites
and what not
so they're in chronic pain, discomfort,
and they're always tight.
Is there some sort of functional benefits
that we're trying to get?
How do we accomplish those?
So I may have to have exercise
that are outside the physiological goal
that are helping them accomplish that functional goal
or that mental goal.
So we may have to have
different parts of the workout,
or maybe different days
we can hit certain of these things, right?
You may not have to hit all of these
every single day, right,
or necessarily every single phase.
And is there are neurological goal?
So there's always gonna be
a neurological component to pretty much
every program you do.
And sometimes that's gonna be
improving coordination of movement.
Sometimes it's gonna be intensity of contraction.
Sometimes it's going to be
the ability to stabilize, you know,
lots of different things.
Sometimes it's gonna be the ability
to accrue more fast switch.
Sometimes it's gonna be the ability
to be more efficient to using slow twitch fibers
to, you know, delay fatigue.
So there's gonna be different types
of neurological adaptations
that we could be programming for as well.
So certain exercises, certain intents, certain tempos,
certain rep ranges, they're all going to correspond
to those things.
So it's very important that when we get into this course
and we're talking about reps
that you understand what your reps are doing.
So that when we get to the next course
when we talk about putting those reps together into sets
and to workouts to design programs that you understand
what is that neurological effect going to be,
and what changes to the rep would I make
if I wanted to change that particular stimulus.
So, when we look at training effect,
or morph, what I would prefer to call stimulus, right?
Because really, we're training for a stimulus.
The effect requires more than just the training.
The training does not produce effect.
The training provides a stimulus
for which we hope to get an effect
or an adaptative response from.
And that's really gonna happen during the recovery process.
But, not getting to far on a tangent, right.
The stimulus for an individual rep, okay,
is very important because that individual rep
is what's going to make up the stimulus for the set.
So the set is a cumulation
of the stimulus of those reps, right?
So if you're doing a set of eight, right?
And four of 'em you did properly
and four of 'em you didn't,
guess what, the stimulus of that set
may not be what you desired.
Okay?
Some stimuluses will be more forgiving than others
but ultimately we wanna be as efficient as possible
at making every rep count, so that every set counts.
So then, okay the effect of the volume for the workout
is gonna be, how effective, how much stimulus
was I getting from every set?
Right, so every rep that I miss
has a potential to make a set
not have the appropriate stimulus
or not as good of a stimulus as it could.
And every set that I miss has
now is lowering the stimulus of the overall workout.
The actual total stimulus that I'm gonna get
is gonna be the effect of the ratio of, okay,
what did my volume of sets do
and how is that correlated to the rest intervals?
Because rest intervals also play an important role
in terms of what the training effect is.
So the longer and shorter rest intervals
between these sets will change
the effect that those sets have.
Whether I'm doing repeated sets in a fully recovered state
or a slightly under recovered,
or a very, very partial recovery
is gonna have different effects
because I'm gonna have a different amount
of metabolic and neurologic recovery
between those sets, right?
So the rest intervals are also going to be important.
But the thing we put between those rest intervals,
the reps.
That's what's going to be,
what we need to control the most.
It's really easy to control rest, right?
You can do that with a watch.
There's a lot of variables when it comes to
controlling the outcome of a individual rep.
So, when we look at training stimulus,
this is just a snapshot for you guys,
so you can kinda, you know, look into the future
of what's coming in program design.
But I just want you to understand the complexity of this
so that you can realize how important it is
to understand what's happening within a rep.
So, if we divide training up into three phases,
metabolic, hypertrophy and neurological.
Within each of those I could put
at least four different stimuluses
that we could go for, right?
And so at any give time, a person's going to be ready
to adapt to certain of these, and then certain of them
they're not going to be able to adapt to.
Either because there's something physiologically wrong,
they're either over stressed, they're missing nutrients.
Or that system's already kind of
at the end of it's adaptation phase.
It's been stimulated so long that now the body
is no longer adapting to that stimulus.
So for whatever reason, certain of these things
are going to be trainable,
and certain of them are not going to be trainable,
depending on that client's state and their nutrition,
and what, you know, their history of training and whatnot.
So it's very important that whatever I try to use,
that I can do the reps that are needed to accomplish that.
If I can do the reps,
then I can learn how to program the sets,
and I can learn how to program the rest intervals,
and I can learn how to adjust the volume
for the workout for that individual.
And then I can learn how to nutritionally support that,
and then have a tremendous amount of different types
of programming I can use, and periodize,
so that my client is always getting results.
Always moving forward because of me.
Always able to be training a stimulus
that they're able to adapt to,
they're able to recover from
and they're able to make progress in.