(Whooshing sound)
-: Recapping from the last video, regardless of the goal
it's really gonna come down to the reps, right.
So the stimulus of the workout is the product of the
stimulus of every single rep and those rest intervals
so reps are going to be really important and now we're gonna
talk about how do we make up those reps right.
So if we don't control the outcome of every rep, we're not
gonna to control the stimulus of the workout which means
your not going to control the results that we're getting,
we're not going to be able to control the stress we're
putting on our client to know that that's the appropriate
stress for them.
So, in order to establish reps, we're gonna talk about
quality first, so the things that make up quality are
gonna be the execution of those reps, which remember that is
carrying out the plan of the biomechanics, the loading
and all the things that go into making sure the movement is
being done properly from the mechanical perspective and
the mental perspective right.
Then we have effort. So you can have everything perfectly
lined up but you need to be applying the appropriate effort,
sometimes that's intensity, sometimes that's fighting
through fatigue, sometimes that's really staying focused
on form and stability or whatever it may be.
You need to have your appropriate type of effort, for the
reps that you're doing, for the stimulus that you're doing.
And then we have neurological efficiency and intensity,
and these are not things that we can change right off the
bat, but they are things that we can program for.
So, in summary, neurological efficiency is gonna be
essentially how well I'm able to coordinate different
muscles and different fibers when I'm doing a particular
movement, so that movement is efficient, it's essentially
it's cheap, because I'm really efficient so it doesn't
take me a lot of energy to do that movement, so, anybody
takes like started a new form of aerobic activity,
so if you've never biked before and then you decide to
go out a do some biking, what you'll find is that you're
not very efficient so your quads get tired really fast.
But, you do that consistently, your nervous system adapts
to be able to relax the appropriate tissue, contract the
appropriate tissue at the right times.
All of a sudden, biking costs less energy which makes it
seem like your performance jumps through the roof
at the beginning so, most peoples like beginning gains and
strength and endurance it's improved neurological
efficiency, they waste less energy during movements because
their body learns how to do that movement more efficiently.
Then we have the opposite side of that, which is intensity,
which is basically the ability to contract more tissue,
to produce more force.
Maybe more explosiveness as well right.
Now we're not energy efficient, per se, the body's not
learning how to conserve energy, the body's learning how
to get maximum performance, expending a lot of energy,
contracting a lot of tissue.
So we're trying to improve maximal strength, or we're trying
to improve speed or explosiveness and things like that,
or exhibit our strength in some sort of dynamic quality.
Then we're gonna be looking at intensity demands, so both
of these are important, we wanna be efficient for certain
activities but we also want to be able to call upon that
performance when we need to, so everybody's gonna have a
certain incoming level of efficiency and intensity,
and knowing where that is, is gonna be important for
determining what exercises are appropriate for them to
do right now, what loads are appropriate for them to use
and things like that, the rest intervals they're gonna need,
the complexity of the movements that they can do, whether
they're single joint, multiple joints, stable, unstable,
open, close chain, all of those things are gonna come into
account base off of, was a person's nervous system ready for
it because if I pick things that a nervous system is ready
for, then the effort and execution become much easier for
the client to do and that's what we want.
We don't want them to be so mentally overloaded to try to
do an exercise that's too advanced or too complex for them,
we want them to be able to focus on the effort portion
and getting the training stimulus we want because we
picked exercises that are easy for them to execute or at
least for us to get them to execute with good instruction
and good cuing.
When we look at the mechanical and the metabolic effect
of reps, we have load, so load is going to be big factor
in how much tension there is and how long we can work,
so obviously, heavier load we're going to have more
tension but we won't be able to work as long.
Resistance profiles, kind of hinted about that a little
bit, we're gonna get into detail, but basically, where is an
exercise hard.
So if an exercise is hard in a large portion of the
movement, that's technically more work done than if it's
only hard in a small portion of the movement, and depending
on where it's hard, will have a big effect on what my
intent, what my execution of that exercise should be,
whether it's to try and move that weight slowly,
explosively, accelerate, decelerate, where I would pause in
that particular exercise.
Again, we have that neurological component, so depending on
what their incoming status is, I may decide to focus more
on efficiency or intensity to bring them up to be,
to have more, to be more trainable,
to be able to execute better.
What is the thing that I can improve in their nervous
system so that they're better at exercise, faster, and for
most people that's gonna be efficiency off the bat.
When you get to people that have been training a long time,
maybe intensity, because they may have been doing a lot
of metabolic work and so they have a lot of efficiency and
not a lot of intensity.
The tempo, huge, because tempo is gonna have a big impact
on the amount of tension and the length of tension,
especially in the varying phases, eccentric, concentric and
the two respective end ranges.
What my intent is, so intent is part of execution, in terms
of being able to do an exercise properly, but it's also
a big part of what the neurological effect
and how much tension there is going to be.
So doing an exercise with the intent of going slow and
controlled versus the intent of exploding up, that's gonna
have a drastically different effect in terms of
neurologically what's going on, as well as the tension in
that exercise, so if it's a weight that I can move fast,
it's gonna effect how much work I'm doing, whereas like I'm
trying to explode it, I'll do a lot of work to explode but
then very little once it has momentum.
If I'm going slow, there won't be as much tension at the
beginning, but there will be tension longer throughout
the entire range of motion, so it's very important to
understand what your intent is when you're trying to do
a movement and making sure that that fits with the tempo
that your trying to use, and the resistance profile your
using and the load and the length of time and the
neurological effect that you're trying to accomplish.
And lastly, momentum, which kind of just fits in as a factor
for all of that stuff, do I wanna create momentum?
And if I do, how do I wanna do it?
Do I want it to be with explosive?
Do I want it to be something where I'm trying to accelerate
the weight faster, faster, faster, as I'm moving it?
Do I wanna have a controlled speed?
Do I want it to be really fast? Moderately fast? Very slow?
What type of speed do I want to be moving with?
Does it change throughout the set?
Do I start slower and then I allow myself to use more
momentum as I fatigue?
Like lots of different ways to incorporate that
within the individual reps and in the individual sets.
So, if we look at where most people fail,
execution is gonna be a big one,
especially look when we look at isolation exercises,
for hypertrophy, or for specific metabolic adaptations
and nutrient partitioning and those type of things.
Most people are not, there just simply not working the
tissue they intend to or they're not keeping tension on that
tissue throughout the entire movement and so it's kind of
a crapshoot in terms of what they're stimulating and
how much they're stimulating it so ultimately right there,
you don't understand what the training stimulus is gonna be
other than maybe there's a systemic effect, so if there's a
lot of people that have gotten results using a combination
of a lot of work, a lot of dieting and maybe or maybe not
some external substances
to get up bodies
that are muscular and lean and what not,
and how have they done this with really, really
crappy execution, and the simplest answer is
they've had to do way more work and use way more external
factors than what would've been needed had they executed
properly and they've also probably done a lot more damage
to their system, to their mitochondria because really the
only thing get consistently with poor execution is some
sort of systemic metabolic stress, 'cause you can keep
working longer and longer and longer until eventually you
get fatigue, even with poor execution if you just keep doing
more and more and more and more and more, eventually you'll
have to fatigue the tissue, at some point in time, but
imagine you could do that in much shorter time, with
maybe being able to use fewer sets or fewer reps or being
able to train more frequently because you don't have to
recover as long from extra work that really wasn't
contributing to the training goal, so it's definitely an
inefficient way of getting any sort of results and it's
not something that's good for your health long term, simply
to be dependent on just using volume and effort as a way
of getting a stimulus, especially if you're a natural
athlete because your anabolic hormones, your growth hormone,
all of the hormones that help us metabolism will start to
get lowered and lowered and lowered as you continue smashing
yourself with metabolic training over and over and over
again 'cause it's the only training that works
with poor execution.
So we have the wrong tempo.
So the wrong tempo really depends on the training goal
and the type of intent your using and what not so tempo is
going to be an expression of the intent and the amount of
tension I want, and where I want that tension to be.
So for every particular exercise, there's going to be places
where maybe it's worth pausing and there's gonna be other
places where it's really not worth pausing, so using the
wrong tempo for the wrong exercise, or for the wrong
training goal can take an exercise that would be beneficial
and essentially make it worthless, it can actually make it
just to the point where now it's gonna take me longer to
recover 'cause I wasted energy doing this exercise that
wasn't contributing to my goal but I still have to
recover from the work I did,
whether that just be replacing the nutrients I burned,
or getting rid of metabolites or whatever it may be.
Choosing exercises that have a poor resistance profile
for your particular goal, so there'll be times where you
want something that's loaded from the bottom position,
like right where you want to start and there will be times
were you want things really light there but heavy in the
short position when a muscle's fully contracted.
Then there'll be times where you want something that's hard
the entire way, depending on the effect that we're going for
so we need to understand what a resistance profile is and
how to vary that so that when we talk about program design
we can pick the appropriate exercise for that particular
goal.
The wrong intent, again a lot of these things kind of
overlap, so trying to move something too fast, or trying
to move it with the wrong muscle tissue, or not being able
to maintain execution because you're focusing on a handle
or you're focusing on an external thing rather than what
your doing in terms of your muscle.
Not using enough load or using too much load, to actually be
able to suit all of your variables.
So you're either gonna lose execution either because of
mentally, or it's gonna be from load or from fatigue
and so you wanna make sure that you use a load that's
appropriate for the person's execution level and the
training stimulus that you have.
If those things can't match, it's probably not an ideal
exercise for that person at that given point in time.
Using just simply poor variables, like incorrect reps, sets
exercises, you're not going to get a good stimulus if you're
not actually programming the variables right, and we'll get
into that in the program design course,
poor work to rest ratio, so forgetting that rest
is an important variable in terms of what the metabolic
effect is and how my nervous system is going to be able
to work on the following set.
You need to make sure the rest interval matches the
training pull you want from the nervous system and the
metabolic system.
Poor nutritional support, this is going to be a huge one
that we talk in the program design course, it's matching
nutrition to the workout, so we're trying to get a stimulus
within the workout that requires a certain fuel source
in order to achieve that.
I have to be able to perform at a certain level in order
to get that stimulus. That means I need to either have
adequate or maybe I need to have lack of a certain nutrient
to be able to get there efficiently, and then I'll also
need to have a certain nutritional status to recover
effectively from that, so I'll need nutrients for the
stimulus, for the signaling of the adapatation and then the
recovery process, so for every training type, for every
training stimulus there are gonna be specific nutrients,
and there are gonna be macro ratios that are gonna be
beneficial to fueling the performance and recovery of that,
and if we are misguided, you know you could have the
absolute perfect workout program for a stimulus and
then you could have a perfect diet, per se, for a particular
goal, like this goal, this nutrition program could be really
ideal for body composition and so could this training
program, but when you put them together, they don't
compliment each other, and so what you're gonna have is
both of these programs that could be good on their own,
don't work because they're not complimenting each other.
So, you'd actually be better off with a meh training program
and a meh nutrition program if you were actually able to get
a desired result from them because they mesh, because they
improved each other so, matching those things is gonna be
very important, so in order to do that, we need to know the
reps, we need to know the training stimulus so we can decide
which nutrients we need.
Last one on here is just not a trainable stimulus, so we're
gonna talk a lot about trainability, but the snapshot is
trainability just is which of those stimuluses am I able to
adapt to right now and which of 'em am I not.
So, I can write a perfect program with all the perfect reps
but if it's a stimulus that I'm not trainable in, and
essentially already plateaued, and I'm simply just already
gonna be stressing my body in something that's already
stressed, so I'm not in a position to get adaptations,
I'm not in a position to make fast progress there because
I'm trying to basically continue to work something that
I'm no longer responding to, so you always wanna make sure
that whatever stimulus that you choose, it's something that
they're able to respond to, that's gonna ensure that they're
making progress right away, it's gonna make sure that
progress becomes with the least amount of work, both on
the nutrition side and the training side, so that if you
wanna push, you get faster results, not the harder you
push, the harder your body fights back, because you're
training in an intrainable or non trainable system.
So you may be thinking right now, ergh, this is really
complicated, like based off all this stuff, like I don't
know what I'm doing at all, in terms of writing programs
so, as you can see from this formula, you don't even lift,
right well, the thing is, it's gonna seem really complicated
at first because you don't have any of the information yet,
you don't know how to figure this stuff out yet.
As you start to gather these pieces,
it's gonna come together and then you're gonna wonder
how you ever wrote a program without this knowledge,
so there will be this point I am really confused this
is taking way longer and then all of a sudden you'll
actually be able to program faster.
You'll be able to make decisions easier because you'll
be able to know this is what a person needs, alright cool,
I know how to get that, I know how to program for that
specifically, then your confidence will go up,
because basically we have to understand at any given time
all the variables are gonna interact with each other,
and if we are not looking at those interactions:
how the reps move? Okay, how is a person's mechanics,
their execution, their momentum, how is all of that
effecting the outcome of that particular rep?
Which is affecting the outcome of that set.
And then what about all my nutrition and stuff like that,
are we able to fuel this type of stimulus?
Are we able to recover from this?
Are they ready from it?
Do the stress levels in there life allow for us to actually
push the pedal in this particular direction?
The overall workout, what we do, is an accumulation of
all these variables.
Once you understand all those pieces, then it becomes
like a precision art, when you're writing programs,
because you can be like, okay, I want to accomplish this
specific thing, I know how to align all of these things
to do that and it will eventually be subconscious,
and you'll be able to write programs with much more
confidence and it'll actually, believe me or not,
even though there's all this complex information, you'll get
to a point where you can write programs faster, because most
people will sit down and it takes them a long time
to write a program because they're not sure what to do.
They're not sure what the right thing is to do, so my goal
is to give you the thought process to figure out what
the right thing is to do for that client, for that
particular workout, at this particular point in time,
so that those decisions become easy and you can be
efficient with your programming and you're gonna get way
better results than you've ever gotten before.