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Well, welcome back everybody.
I will go as long as needed today
and if we don't get into all the questions or whatever,
we'll find a way to make sure
that we get everything answered.
So, luckily it's not the longest presentation of the lot.
So, today we are gonna go through kind of
that logical thought process that we talked about
in the prior lecture
and we're gonna apply that specifically
to systemic program stimulus and recovery.
So, this will kind of be the format
that we go through with every stimulus.
The first thing is,
why did we choose that particular stimulus?
Because that's gonna affect how we assess it.
Because you could have chose a stimulus
for a variety of goals
and that means that you're likely gonna be looking
for different factors from a nutritional perspective,
from a recovery perspective,
from what performance factors that you're looking at.
So the goal, the purpose will dictate
how you structure that assessment
and what things you kind of prioritize
in terms of importance.
So, if we're looking at, you know, say, body composition,
we're gonna look at, okay,
that's an important metric
versus are we actually losing body fat?
Is the weight actually changing?
But if we're doing a systemic program
and it happens to be more for a conditioning component,
so our calories are at maintenance,
or maybe even a bit of a surplus,
this could be like, you know,
something we've periodized in her, you know,
in between her poetry blocks
or whatever it may be.
Then we wouldn't expect to see those markers change much.
So, they obviously aren't gonna be very valuable
from an assessment perspective, right?
And same thing, maybe we're doing this simply
from a cardiovascular standpoint
or to improve our recovery capacity and stuff like that.
Like we talk about in terms of potentiation in course two.
So, depending on why you're doing the systemic,
you're going to bias those factors a little bit more.
So that's the first thing
with any stimulus is understanding why you did it.
And then therefore, what are the tangible outcomes
that you would expect to happen based
off of what that person's moving
towards their goal with nutrition, et cetera.
So, once we have that, then we wanna figure out, okay,
if I'm doing this
and I'm doing it for that goal,
what are the ideal outcomes, okay?
'Cause that's essentially the most important thing is
that I get to that ideal outcome
and what can I tangibly track there?
So, it could be I'm tracking body weight and tracking
you know, body fat for a transformation goal
versus I'm tracking like heart rate recovery
or my ability to tolerate, you know, volume,
my ability to be metabolically flexible.
So I'm looking at like how somebody's cravings change
between meals and how they respond to carbs.
Like you may have a lot of overlaps
but you need to establish based off of what that goal is
the reason for you doing it.
What are the ideal outcomes?
And of those, we know what things can we measure
with that particular client, right?
Obviously body weight, pretty low hanging fruit
in terms of things that we can track.
Body fat is a little bit more challenging
but it may be very important for that specific purpose.
Don't have a good measure.
Maybe we have to use body weight
and circumferences as a proxy for body fat, right?
Or, you know, we're gonna use the photographs
that we look at as the main thing
that we're looking at for body fat.
I'm looking at performance and recovery.
You could be looking at performance
from a cardiac perspective
or you could be looking at it from like, you know
ability to tolerate a certain amount
of systemic lactic, you know, stress.
Those different things that we could look for.
We probably gonna have to measure those in workout, right?
Obviously if I'm looking for heart rate measures
then maybe I'm gonna have somebody wear a, you know
a heart rate monitor
and have it measure through their whole workout.
So I can see how they're recovering, you know, between sets.
Or maybe I'm gonna measure morning heart rate.
There's a lot of different things that we can go through
in terms of heart rate.
I'm gonna cover some of them here
but we're gonna go deep
into just like using, like the devices
and the things that we can look at
in terms of heart rate and HRV in that specific module.
But I will touch on them as we go through the stimulus.
And you will have, you know, a lot of things that overlap.
So, when we look at ideal outcomes for systemic,
we're pretty much gonna have body comp and performance
but when it comes to performance, like the expected outcomes
that we could look at is some factor
of volume of work over time.
Like our improved tolerance to density
or a volume of work at a given density, right?
So, when we're looking at, you know, systemic
our whole goal is as much muscle tissue working
in as little as time as possible.
Now, one of the things
that you're gonna see with that is
that, you know, people don't recover as well
between sets or those exercises
especially because in these cases,
we're always super setting exercises rather
than taking an individual local thing to failure.
We're using that cumulative fatigue.
So, when you're looking at evaluating these, you know,
kind of like volume of work over time,
what you're looking at is
if I was to take a person's linear performance,
let them fully recover and then do this
and then compare, well, what happens to that performance
when all of a sudden we start super setting
that with a variety of exercises
like in, like a circuit type fashion
or whatever your archetype may be.
How much of a performance drop do we get?
Your endeavor ain't gonna get the same performance
that you would like linear sets with full recovery
but we kind of wanna have an idea of where that is.
So then you kinda know like, okay, how far off are we?
'Cause maybe we can get like 75%
of our linear performance in a systemic
and kinda set that as like, that's the goal
of where I kinda wanna push the stimulus to
and then we will periodize out of that, right?
And then there's tolerance to total volume, okay?
So this is, and keep in mind
that we're talking about global, like the, the entire,
like the entirety of the body.
Not like volume per muscle group here.
So tolerance to total volume.
And you'll see that both from a performance perspective
in terms of where a person starts to fatigue.
Like, is it after the third round,
is it after the fourth round, is it after the first round?
And then you'll also see that in terms of like,
outside of the training.
Like, okay, at X amount of volume,
how much does that affect their resting heart rate,
their energy, their appetite, their sleep
their, does their neat compensate a lot for that.
If they're tracking steps, you know,
and they're using some sort
of fitness tracker.
And then tolerance to low level activity demands
is another great one.
So, especially if you're doing like organized steps,
you know, like we have people like, all right
they're doing a given, you know, doing a walk, et cetera.
This is actually a good time to see how their,
like their speed of that activity
and their heart rate during that activity
adjust during something
that's very systemic demanding, right?
So, say you got somebody in there going
for, you know, a 30 minute walk
and before getting good cardiovascular, you know,
good cardiovascular output,
what would we would expect to see is
they maintain that same pace
and maybe at a lower heart rate, right?
Now those are things that are gonna change really fast.
'Cause we're talking like a low intensity activity.
So it's not like, you know,
here we have a big stress meter to be able to, you know,
see fluctuations in.
But you would wanna see that trend over time.
If we are getting the ideal outcomes
from a conditioning or a cardiovascular standpoint.
If you're really pushing fat loss,
you might not see that trend,
but it you'd be focusing more
on the body comp measures rather
than the performance measures in terms
of assessing how effective
that particular thing would be, right?
You'd bias the body comp measures
over the performance measures.
Not dismissing, but just bias the preference of those.
'Cause you may have, you know,
there are gonna be times where, you know,
performance is going to regress, especially
when we get to like really lean levels
or where we're pushing really extreme changes
in body composition.
And we just have to make sure
that if we do go to those extremes,
that we don't stay there too long.
That's where we end up getting with problems.
But short-term performance reduction
for the sake of accelerated body comp is okay
as long as we do what we need to,
to periodize out of that
and not stress the body too hard, too long.
And then increase metabolic flexibility.
Mainly with that, it's gonna be tolerance to carbohydrates.
And like, do people get less hungry, is kinda the best way
to look at that.
Like if people normally kinda get quote unquote hungry
between meals, what we want to see is
as their metabolic flexibility improves,
is that they, that becomes less, right?
And maybe they're more satiated
by a variety of different macros rather
than maybe only being dependent
on carbohydrates for example.
So cardiovascular outcomes.
We're looking at decreased resting heart rate, okay?
Especially like, like this is something that ideally
you're gonna take like first thing under the morning,
under the same conditions all the time.
Increased heart rate recovery, you can look at this
like after sets, after a certain circuit,
after the total of the workout.
You could apply it to, you know, structured neat
or whatever thing where you can get
like a consistent, like a consistent look
at when heart rate would be elevated
and how fast it comes down.
You can kinda choose what would be logistically the best.
But we would like to see improved heart rate recovery.
And for looking for cardiovascular adaptations,
we would like to see a decreased heart rate to effort ratio.
That means that if we're working
at a relative RPE, especially, you know,
when we're doing things that are more locally taxing
that we see a decreased heart rate to effort ratio.
Meaning that I'm able to work kind of at the same intensity
of loading and whatnot,
but at a lower overall heart rate
that's a sign of improved cardiovascular efficiency
increased blood flow and oxygenation.
That can be better pumps.
That can be, you know, it seems like somebody can get deeper
into a set before the, you know,
they get that like burning lactic buildup
and that performance drop-off, especially like, you know
in circuit type stuff.
One thing like when you're super setting
like upper and lower body,
you'll notice that a lot of people have a hard time
like holding or getting a pump, you know,
or as good of a pump
the better you are at kind of moving that blood flow
because you can't dilate your whole body.
Like you don't have enough blood,
your blood pressure would get too low
and you would pass out.
So what your body has to do,
like that's kind of one of the stresses here
is actually taxing your body's ability to constrict
and dilate, you know, different parts of the body
so that you can perform, you know,
an upper body and then a lower body exercise efficiently.
And as you become more flexible with that,
you end up tolerating those supersets a little bit better.
So your performance improves there
and you may find that like, you know,
you're able to actually get, quote unquote
a little bit better pump during the style workout.
You're still never gonna get a great pump
during a systemic workout.
And that's not what we're looking for.
Increased cardiac output under load.
So when we're looking at, you know
creating muscular tension,
we're creating pressure.
And then the heart has to like fight.
It has to pump harder to push the blood
into those tissues, right?
So, your ability to, you know
have a very fluid blood pressure
and for your heart rate to come up
and match that demand on tension
especially when we're moving it throughout the body,
that can be a challenge.
But what we will see
in these cases is then you're able actually
to maintain a work capacity at higher intensity.
So that basically means
like you're able to increase the load
that you're using right under the same
relative cardiac output.
Or your heart rate will be able to go up even
a little bit higher
to maintain that higher intensity.
'Cause there will be kind of a ceiling
for like, what you can currently do
in terms of cardiac output,
both in the heart rate
but just in like the actual, like the output
which is gonna be a combination
of how hard it's pumping and how fast it's pumping.
And then also like how good your vascular system is,
is it allowing you to like take
that pressure from the heart
and get it to the localized muscle.
So we will see a lot of local, can't talk.
A lot of local improvements in performance there
especially when we're talking about like, you know,
doing back-to-back high intensity exercises,
improved vascular dilation/constriction
like basically just being more specific
with what's going on there.
So those would be the ideal outcomes
if our goal is more for cardiovascular adaptations.
And again, if we look back at these, you know,
body comp, performance-based versus cardiovascular,
you could have a variety
of these things happening at any given time.
You could track a variety of them
but you should have some priorities
of the main reasons why you're doing this.
But it's perfectly okay to say, well yeah,
we're doing this
and we're gonna expect, you know,
some things from all of these categories to improve.
But if you're really gonna assess how well you're doing
on your programming,
you should have probably a priority
of what's the most important outcome
because what we're gonna be looking for
is more so a pattern of what's going on
to determine whether or not we need to make an adjustment
and how we would adjust that.
And the only way that's gonna be possible is
if we have some sort of way to prioritize that information.
So, you have to think, okay,
if my goal is I'm doing this more
for cardiovascular adaptations,
I'm gonna prioritize, you know,
assessing that stuff higher, you know,
and then other data will still be important.
But if I have to make the decision
between something that's lower and higher priority,
I'm gonna choose an adjustment that works closer
to my priority goal, okay?
Our key performance markers to watch, okay.
This is where we're talking about
that volume to time.
We're looking at, are we increasing load?
Are we increasing volume?
Are we increasing muscle mass versus time, right?
So that could simply be, you know,
progressing to larger exercises.
So you may start, you know, with more of a superset
of smaller muscle groups
or more isolation based exercises.
And then instead of progressing in sets,
you progress to larger exercises or something like that.
So those are all signs of increased volume of work.
So we're either using more load, we're doing more volume
or we're doing more volume via
using more muscles at a time, right?
So we're getting a higher density
of tissue over time
by just actually manipulating our, our exercise selection.
So then we have time to fatigue.
So, and we're looking at time fatigue.
I'm not talking about a single exercise.
I'm looking at over the course of sets
in the case of systemic, right?
So maybe you have like an
A one through A four or whatever type of circuit
that you're running people through
for the systemic exercise exercises.
And what you're kinda looking for
is where does that drop off occur, right?
'Cause we don't push, we don't push the systemic stuff
to failure early in the workout.
We're looking for that fatigue
to come over time from the density.
So what we'd be looking for is
for that time to come later
or we'd be looking for the, like the intensity
or loading to be going up,
but still making it to the same duration
before we kind of hit that wall.
So that time to fatigue
and then also duration of fatigue, right?
So that means, if I do, say I'm doing like
A one through A four,
and then I get a certain rest interval after that, right?
Can I start decreasing the rest between circuits
or the rest between exercises?
But also then like how long am I fatigued
after the whole workout is done as well,
will be one that we'd look at, right?
And then heart rate during session, not necessarily HRV,
but like heart rate variables during session
which would be looking at, you know, okay,
recovery between sets, recovering between exercises,
recovery at the end of the session.
Those could all be performance markers as well.
So if we look at our biomarkers,
our outside of workout things.
The things for systemic that we're gonna focus on.
We're gonna focus on sleep.
We can look at heart rate variables outside of workout.
Like I said, like morning heart rate.
This is where, you know,
HRV will have some application if you wanted to use it.
And then we can also look at like, you know, daily averages.
You can look at things like the Oura Ring
gives you like a whole overnight HRV.
There's a lot of different things that you can use.
And we'll dig more into those
into the cardiovascular module.
But, you know, there's a ton of data
that can be gathered just between sleep and heart rate.
And we're looking at something
like how systemically stressed you are, okay?
Digestion's gonna be one
but it's gonna be one
that has a lot of variability in it.
So, there'll be changes in appetite,
changes in basically like tolerance
to meal frequency, you know,
so, you'll see some people, depending on,
if you're over-training, under training,
will either, you know, get more hangry or less.
Their macro flexibility, you know.
How satiated people feel
or how much they crave carbohydrates
or certain macronutrients.
And then elimination.
You see, you know, we're talking about systemic training.
If you overtrain somebody
then we get changes in elimination, right?
So constipation, diarrhea, any sort of change
in elimination in bowel usually comes
from a over doing of the systemic stress.
So let's go ahead and talk basic principles
for overshooting the stimulus.
And we're gonna look at overshooting and undershooting
and, you know, under-recovering, I should say.
And basically going through that whole process
that we had with the little pendulum scale, right?
Of like, we're gonna be on one side
of the coin or the other, right?
So, if we're overshooting the stimulus
and by overshooting the stimulus
what I mean is we're adding more stress
than was needed to achieve this,
like the appropriate stimulus.
So it's not that we're using the wrong stimulus,
it's that we're just doing more than is needed, okay?
So you'll see either regression
or stagnation in the training markers.
So that like, either we can't go up in load,
we can't go up in density either via rest
or changing exercises or whatever.
We're just, we can't get there.
You'll get faster to, you'll fatigue faster.
You have a decreased volume tolerance.
So, when we're looking at overshooting
the stimulus in terms of magnitude,
we'll kinda show you guys this towards the end
but it is gonna bias more towards decreased
like, decreased like load based performance
than it is gonna be tolerance to volume.
And under-recovery is gonna affect more tolerance to volume,
but you might see a combination of both.
You'll see an increased peak
or average heart rate
throughout the workout.
That can also happen
throughout the whole day as well
but not peak.
But like your average heart rate over a 24 hour period.
But that's extremely variable because of, you know,
lifestyle things or whatever.
So really what you'd wanna do is look
at peak and average over a workout.
You'd see decreased heart rate recovery
between sets and post-workout.
So taking longer for the heart rate to recover.
You'd see a prolonged lack of appetite post-workout.
So basically if people are being overstressed,
they won't wanna eat
for a long time, you know, after this.
Like, that's basically a precursor to the one below
which is like vomiting during or after a session.
So basically, if we've created too much systemic stress,
digestion takes a lot of energy.
And so you will actually shutdown digestion
to deal with all of the systemic metabolite
and stuff that you have to deal with.
You do that too much,
we get that whole like, you know,
purge of lactate into the bile and whatnot.
And that's where the vomiting and stuff occurs.
So the goal of systemic training
believe it or not is not to make people vomit
even though some people wear that as
like a badge of honor of like, oh yeah,
I puked in my workout or I made my client puke.
And I'm like, that doesn't mean the workout was good.
That means you overshot the stimulus, right?
Because, you know, by the time we got there,
that's does no longer,
that's no longer stress
that's contributing to positive adaptation.
All right, so, continuing on with overshooting the stimulus.
We'll see increased sleep disturbances,
usually waking in the middle of the night, okay?
We will see increased morning heart rate
and a downward trend in HRV.
Notice I said a downward trend,
not like one day goes down or whatnot
because especially when you're doing something
that's cardiovascular demanding,
you are going to expect, you know,
certain things to drop after a hard day of training
but then come up after, you know, a day of recovery.
And what you're looking for is a positive direction
over the course of, you know
a week or whatever type of like cycle of your split
you're looking for.
The net positive of that time.
But there's gonna be up and down fluctuations based off
of the intensities of those workouts.
Decreased digestion.
So you may have people like
because digestion does take work, right?
It's kind of like a double-edged sword.
It's like, okay, the body is stressed via energy
but then digestion goes down
and if digestion goes down
then we're getting less energy in.
And that's where we really kinda start
to get this downward spiral.
But you may see people having, you know,
loose stools, undigested food in their stools,
poor appetite, lots of different things
it would suggest that their overall digestive system
has just like slowed down.
And by slowed down, they could still have like loose stools
because it's not necessarily transit time that slows down.
It's like just their ability
to actually do the digestive process of breaking down food
so that it can be assimilated,
it becomes sluggish.
And so the body could respond to that
by either getting constipated to try
and allow for more digestion
or it could get irritated inflamed
and say, oh we got too much undigested food in here
and I don't wanna deal with it.
And then you just purge and eliminate.
That's where you get the diarrhea.
Poor blood sugar and energy management between meals.
That's the, you know, when we get hungry between meals
that means that we're not doing a good job
of managing the fluctuations in blood sugar.
When we go from basically being
in a fed state to an unfed state, right?
And we're looking at that.
So, that's a sign that our body;
one is not being very metabolically flexible,
but also that we're having problems regulating
from going, from having to, you know,
or from basically being dependent on the sugar,
coming in from the meal
versus actually having to balance our blood sugar, you know,
with gluconeogenesis and whatnot from the liver.
And then also increased water retention, okay?
If we're overshooting the stimulus,
usually what we're gonna see is like that bloating,
that water retention is gonna improve
after an off day, right?
Because if you take away the training stress,
inflammation goes down, water retention comes down, right?
And that's kinda, you know,
just a normal thing
if you're training hard, period.
But would we, looking as it's like, okay,
this is kind of like becoming
a little bit more obsessive or excessive not obsessive.
Under recovering.
So, we're gonna see some of the same things
but there's also gonna be some subtle differences.
So I may go back and forth between these
just to kind of remind you guys
that the subtle differences that are going in here
and re watch the section,
if you need to kinda catch these.
So, increased sleep disturbances,
waking in the middle of the night.
That's pretty much gonna be the same.
But what you will see is that if we are over-training,
you may have trouble falling asleep and staying asleep.
And if you are under recovering,
you may have trouble staying asleep and waking up.
So subtle difference between those two, right?
'Cause if we're over-training,
we tend to be stressing the nervous system a little bit more
which can make it harder to fall asleep.
But if we're under recovering,
our body may have, be just like a little bit more exhausted.
And so we wanna stay asleep longer.
But in both cases, you see the primary thing
in a systemic stimulus is the sleep disruption,
is the waking in the middle of the night.
THe disrupted sleep is what occurs, okay?
Increased morning heart rate
and downward trend in our HRV.
Those are gonna be pretty much the same.
But what you will see when it's
from training stress is that it will fluctuate up and down
to a greater degree
because it's training stress induced.
But when it's under recovery,
when you're like underfed,
what you will see is that it stays a little bit
like they, trends a little bit more linear, right?
Rather than kind of being more jagged.
So when you're looking at that,
like if you see like, okay,
we're kinda just like slowly and consistently
increasing our morning heart rate
and like days off don't seem really to change that.
It's probably more of a state of underfeeding rather
than the state of over-training.
And the over-training,
it might still trend in the wrong direction.
But what I would maybe see is like, you know, maybe the,
you know, it doesn't go or it improves a little bit
after a day off or a recovery day
especially if you have two days off in a row
but it still is trending in the wrong direction.
You could be over-training.
But that might be that, you know,
kind of something that helps you distinguish
between those two.
In terms of appetite.
If we're under recovering,
we tend to see an increase in appetite, right?
Now, you could still have the same type of cravings, right?
So you could still like be getting hungry
but one person, you know, if you're over-training
you might be hungry between meals
but your overall appetite is less.
Here, you might still get hungry between meals
but your overall appetite is greater, okay?
And then we can look at,
it looks like I accidentally
like merged two bullets here,
in this one.
Loss in load based performance
despite positive cardio conditioning markers, right?
So, that sentence just got garbled up.
So I'll read it one more time.
Loss in load based performance
despite positive cardio conditioning markers, okay?
What does that mean?
That means that I might be able to like
increase like the weight that I'm using
in the beginning of the workout,
but, and then I might be able to like, you know,
sustain a decent heart rate or whatnot
but my weight tolerance,
like load tolerance is gonna go down.
Like I will have to use lighter loads towards the end
but it won't seem like
it's extra cardiovascularly challenging, right?
So basically, if you're under recovering versus
if you're over stimulating.
If we're looking at, you know,
people having poor performance markers is
that when you're over, when you're overstressing
because it's more of a neurological stress,
our peak load, like our peak neural drive will be cut off.
So, we may tolerate the volume just fine
but it'll seem like we can't move up and load our reps.
Like our individual sets don't really seem to get improved
but we managed to go through the whole workout
and tolerate the volume.
When we're under recovering from a nutrition perspective,
because you might, the stimulus might still be good
as you might see.
Like, it looks like we're getting
like performance improvements in the early sets.
But then over the course of the volume of the workout
our performance seems to like drop off a lot, right?
And that's because we're like under recovered.
We don't hit our glycogen levels
and stuff aren't where they need to be.
Our mitochondria a little bit more stressed.
Our overall, like we just,
our ability to like tolerate that volume is lower.
'Cause we're just nutritionally more depleted, you know?
And just more, just like
from a recuperation point, more depleted.
So we might be able
to like show some performance improvements
in a short bout at the beginning of the workout,
but it does not last
and our net actually, maybe, you know, a negative, right?
Or it looks, all of our improvements are very biased
to when we're fresh.
Increase water retention.
Now, the difference between over
and under overstimulating and under recovering is
that we won't see much of an improvement after the off day
if we're basically,
if we're under feeding or under nourishing somebody
because the stress that's causing the water retention
is less about the training
and more about inadequate nutrition.
So we will tend to see
that like even after an off day,
they still kinda hold that water retention.
But you would see maybe as if you were doing
like high days, low days
or maybe some carb cycling or whatnot
is that the actual increase
in food maybe would decrease their water retention, okay?
So, if you, depending on what, what kind
of a nutrition plan you're using
during the stimulus you, like,
if there is some sort of carb cycling
or calorie fluctuations,
you may be able to see from there.
Like, oh, we're seeing this big improvement in your physique
but only after these high days
or these carb load days.
Does that assign that maybe your overall net nutrition
is a little little down.
Obviously if you're carb cycling,
you're gonna see a little bit of that
but you just have to kinda like get a feel
for this person, what is too little or too much in terms
of that kind of like water retention
and then, you know, replenishing of their look
and rehydration of their lean tissues
after having a refeed.
Decreased training drive/motivation, neat, daily energy.
So basically overall just signs
that like we don't have enough energy
to do all of those lower intensity activities
throughout the day, right?
So, if you have people
and you know, they used to feel good waking up
in the morning
and they were ready to train
and all of a sudden it's like, ah, man,
I don't really feel like training, you know,
my day to, my activity throughout the rest
of the day, like from measuring steps or whatnot
seems to go down.
Now I'm crashing at noon
or I need a second cup of coffee or whatever it be.
Those are likely more signs of under recovering, okay?
If you're over-training, especially in this,
people actually tend to push more towards like
if they are gonna have a change in energy,
it tends to be a little bit more angiolithic, right?
So you'll see like people are a little bit more nervous
and anxious versus when we're under recovering.
That's when we see people tend to get a little bit more
just like low energy.
And then of course, as always
when you take away people's food,
you get increased irritability, mood swings
overall poor wellbeing,
and that's irregardless of the workout, right?
You get diet brain.
All right, now let's move to under stimulating, right?
So basically, we're not providing enough stimulus
or, you know, we're not providing enough
of a energy balance difference to see that change.
So, in this case, we would see little
to no improvements in the performance markers, right?
Well also no signs of under recovering.
'Cause essentially they shouldn't be under recovering
because we're under stimulating.
So unless our workout is really poorly designed,
we shouldn't be overstressing and under stimulating.
So hopefully if you've made it this far into the curriculum
you wouldn't write a workout like that.
But, in this case, you know,
what you're looking is just like, all right
nothing bad is happening
but also nothing good is happening, right?
And you will, you know,
you'll technically see like in this, in this case, right?
Somebody will likely be able to give you the feedback
that they think they could tolerate a little bit more.
And then, you know, sometimes even if you know
that it's gonna happen, you ask that just
to kinda like get like
that mental permission of the, yeah, let's go ahead
and we're gonna up the volume, up the intensity
whatever it may need to be.
You'll see increases in movement strength,
but very little in the cardiovascular
or conditioning markers.
So basically, if you're doing this, you know,
especially if you're doing new exercises or whatnot
you may see people like move up in load
or move up in reps in some of those exercises.
But because the stimulus is low, you won't see a lot
of improvements in their cardiovascular markers
because the main stimulus should,
of this should be that systemic and cardiovascular stress.
So you wouldn't see necessarily improvements
in the morning heart rate
or heart rate recovery type things.
Little to no changes in body composition
or even reverse of the goal, right?
So, I mean, if your goal is to drop some body fat,
like everything could be going good.
Like, oh, sleep looks good.
Like recovery is all good
but like body composition isn't even moving, right?
So either we need to add more to the training
or we need to take away from the food.
We're under stimulating that body composition change.
And the last one on here is no perceived
or measurable aerobic or cardiovascular strain.
So that means that like somebody,
when they're going through the workout, right?
They never get winded.
That should not be, that's not a systemic program, right?
'Cause like, if they're like, oh man, this is tough.
And all of them, I'm burning all over.
But like, you know,
basically you could have it so that where a person is,
they're failing locally, all over the place,
like in terms of performance
but they're not getting a big aerobic strain, okay?
That could be, you know,
almost like one more where you would say like
maybe her stimulus is kind of like,
we're actually hitting the wrong stimulus there
but you may be able to just self-correct that
by just changing some of the variables.
And I think the boys actually have kind of an example of
that coming up in the application lecture.
(whooshing)