-: Training age.
Remember we were talking about that means quality training,
not just how many years that I've been working out.
But the number of sets that you need,
especially when talking about intensity-based work,
tends to go up with training age.
So the longer I've been training,
the more I'm going to need to do higher sets
with high intensity work in order to continue
to get stronger or continue to get more
neurologically efficient at that strength-based lifting.
Now metabolic, when we look at that,
that's not always the case.
And that... with metabolic it actually tends to decrease.
The reason being, is as I become
more efficient at exercise, my execution becomes better.
I'm able to contract more muscle tissue simultaneously.
What happens is, I can burn energy faster.
I can burn through ATP faster,
I can create lactic acid faster.
So what that does is it'll allows me to get
a metabolic stimulus in a shorter amount of time
which usually means that I don't need as many sets.
Uh, so usually actually reps and sets tend
to go down with training age because the quality
of every rep goes up so you just don't need
as many to tax that metabolic system.
You know, and that's why if you look at guys...
You don't see guys put 50 pounds on their bench press
and then it's easier to do high reps with that weight.
That doesn't happen.
It's you get stronger while doing higher reps at that
weight is more taxing, you're gonna breathe harder,
you're gonna be more fatigued afterwords
because you're actually able to expend more energy
'cause you're working at a higher intensity.
You're working, you're able to contract more tissue.
When we look at hypertrophy, very similar
to what I was talking about earlier.
It's kind of up and down, it's gonna vary too much.
We can't put like a standard rule on that with training age
because depending on how you've been periodizing things
there may be times when you can come in and get a little
volume and then maybe other times
when you need a higher volume.
It depends on too much and we'll get more
into detail in that in the following course.
But I just wanna let you guys know
that that one could be all over the place.
It's very specific on the training stimulus and the current
periodizing and nutrition protocols that you've had.
When we look at metabolic hypertrophy adaptations as we age
in training, we tend to have a bell shaped curve like this
with proper programming and periodization are in play.
So believe I have the ability to draw that for you here.
So to give you kind of a comparison.
When we say there's a bell shaped curve
what we're gonna look at is that it goes up and it goes down
but why would it go up and why would it go down.
When I'm training and I'm just starting out
I'm not very efficient which means
usually I have to work at a lower intensity
and it takes me more reps to get things done.
We talked about longer sets, I need less sets.
So because I have to do more reps to get any benefit
I'm going to do less sets and for metabolic work
its going to take me longer fatigue tissue
if I can't contract all of the tissue.
So let's just say for instance I have 20 fibers,
but I only have the ability to contract three of them
at a time when I started training.
And then I'm training for a few weeks and now I have the
ability to contract five at a time and six and maybe
eventually I get really advanced
to where I can contract 10 at a time.
As I'm able to contract more simultaneously
I can deplete energy in that muscle group faster.
So what's gonna is as I start training
I'm not very efficient so I'm going to need
to go up, up, up, up, up ,up, up
but as i become more efficient,
because all of the reps are becoming more effective
and now i can contract more tissue,
I may actually be able to start going down.
So I have to go up in volume up in sets
to get the stimulus because I'm not very efficient
but there becomes a point in time where I become
so efficient, so right here, I become so efficient
my neurological adaptions are really paying off.
I can actually start getting more from less.
The quality of my training has gotten to a point
where it has decreased the amount of volume that I needed.
And that's what happens when you program
and periodize correctly over time.
Because what we'll do is we'll ungulate stimulus's
and get more specific, so when you get to here,
it's very important that you make
sure your programming is specific.
We'll say this is the phase where
you can get away with crappier programming.
Doesn't mean that your better programming wouldn't yield
better results, it just means most people when they're
in this stage of their life, or their training career
is they will get results from just training.
Just training period.
Because that stimulus... if all they do is go from what
their doing to just doing more, they will continue
to make progress for a certain period of time.
But as soon as they actually start getting efficient,
If what they do is continue doing more,
that's when they actually start damaging themselves.
That's when they actually start working backwards in terms
of the results they're getting and the improvements
and health benefits they're getting from training.
Once you get to here if you can continue doing more
because all of a sudden now you're
able to get more out of every rep.
If you're not specific with the stimulus your trying
to hit a whole bunch of stimulus simultaneously.
And what we're really gonna talk about in the next course
is when you do that it's extremely taxing to the system.
And a lot of those stimulus's will compete,
they will butt heads, be like no.
It's my turn to control the genes,
no it's my turn to control the genes.
And you have this battle going on
between what your cells gonna listen to.
Where it's gonna spend resources
and when you have all of that,
your cell is wasting a lot of energy
it's wasting a lot of resources
on things that it can't take to completion
so you end up creating metabolic damage.
You end up not being able to get
nutrients where you want them to.
You end up not getting the antibolic
processes that you want too.
You end up with excessive inflammation,
GI issues, sleep issues all sorts of stuff.
Because in order to keep continuing
getting any benefits from the training
what ends up happening, I change my color here to red,
which will really make sense,
is now all of this, the difference here,
this is unnecessary stress on your system.
Because if you were more specific you could be doing less.
So everything more that you're doing is now taxing the body
in a way that's just taking away from recovery.
And in order to get the same amount of stimulus
if it's not specific, you have to do more.
So let's say in this case, just bare with me
for the metaphor here, we'll say that it's a 30-30-30
or 3rd-3rd-3rd split between like
these stimulus's that you're getting, so you're essentially,
there's three things that you'll end
up hitting per workout at the beginning
it doesn't matter because you can just adapt to anything
because the threshold is so low its so easy to recover
from that small amount of stress on a cellular level.
These people when they train, they're like that was hard
but from a cellular level it's not
that complicated to recover from the training.
As they get here, what happens is because essentially
each one of these needs to be stimulated
to a greater and greater and greater degree,
is that compound effect is what
starts having a negative impact on our body.
When in reality they should be focusing on,
I'm gonna do this for a few weeks, focus on that stimulus,
or for a few workouts whatever it may be.
And then I'm gonna switch over and I'm gonna do that
for a few weeks but I'm gonna let this type of stress rest.
So this may have been like a metabolic stress
and then I'm gonna switch over to neurological one
and then maybe I'm gonna do some mechanical damage
or something like that, but I'm changing the type of stress.
So that I can then put all of the volume of my workout
on one, 'cause what happens if I get to the point
where it will take me 10 sets each to stimulate those.
Well now I need 30 sets if I wanna
stimulate them all at the same time
but what if I can only recover from 15 sets?
Well I'm doing twice as much work as what I can recover from
but that's what I need to be able to check these boxes off.
That's not good programming and that basically prevents you
from being able to get anything out of the periodization
other than from going to doing a lot to doing a little
or taking time off simply because you've over trained.
So good periodization is not over train, under train,
over train, under train, it's do something
that I can make progress in, when I get to the point
where that's no longer beneficial
switch to something else I can make progress in
and just make sure I'm always choosing things that
are gonna help me get to my end goal over time.
If we look at individualizing sets,
we have obviously the individual that we need to consider
and we're gonna look a ton at that in course two
when we introduce trainability as well as
course through when we look at the assessment process.
But the other thing beyond just the individual
and what they need so that encompasses training age,
genetics, all that stuff, we have to look
at the simple stuff right now,
just the building blocks that are working in that set
and that is the muscle, the exercise
and all of its components which are tempo, reps,
resistance profile, tissue that's being used,
like how much tissue, am I using a lot of the muscle
or am I using a small portion of it
because this exercise is only loaded
in the small portion of the resistance profile.
What is the complexity of that?
Like is there a lot of tissue stabilizing that?
Is there a lot of joints involved?
I need to take all of that into account when I'm figuring
out Okay, how many sets are appropriate
for this individual for this particular stimulus?
If I pick different exercises the number of sets
are gonna change because a squat
is gonna have different complexity,
different amount of tissue than say
a leg extension so the sets are not equal.
So when I look at individualizing a person's ability
to recover and then I have what their quads can do,
how fast their quads can recover,
what their adaptations are from previous programming
and training and then I have the exercises that I pick
to train their quads and that's ultimately gonna lead me
to an assessment of how much volume do I want
to put of this particular exercise with these
particular variables, sets, reps, tempo,
intent, momentum resistance profile, etc.