-: This is going to be the first session
of the practical application/Q&A sessions
that Adam and I will be doing
basically every other week for you guys.
So after coach Kasem does his theory-based module
on the different phases or types of training,
we will follow that up the next week,
going into the practical adjustments of a program designed
for you guys to get a little bit more into detail.
So what we'll be doing is we'll go
through a very similar order that Kasem covered
in his presentation of that stimulus to stress,
stimulus and stress to recovery ratio.
What that means, what that looks like
in some case study examples,
and then we'll go through in each case
how we would make adjustments to the actual training
or nutrition based on what that case looks like.
So I will throw up our little presentation here
that we got set up for you.
Cool. And our heads aren't too big, so that's awesome.
-: It worked out great.
-: All right.
-: Like we know what we're doing, Cody.
-: Almost. -: Almost.
-: So this is kind of the four main sections
that we're gonna go through.
The first one we'll cover is basically
how do you know that the program was wrong?
And that could be either
the program wasn't written correctly for the stimulus,
so we'll look at some of the things you can check for that,
or maybe the program was written fine,
but this isn't just a trainable stimulus
for them at this time.
So in this case, we're gonna be looking
at systemic training through this whole unit.
So if it's incorrect for the stimulus,
some of the things we might see
are excessive local soreness,
or maybe their limiting factor
was not their actual conditioning.
So if they're getting excessively sore,
maybe it was too many sets to failure,
you were doing too much work in a lengthened muscle range,
maybe the resistance profiles weren't properly assigned,
or maybe the architecture was wrong.
If you were doing supersets for the same muscle group,
that's usually not something we're gonna do
in systemic stimulus, for example.
And then if we're looking at the condition aspect,
maybe if the rest periods are too long,
the rep ranges aren't appropriate,
or they're getting progress in other markers
than the actual conditioning ones we're looking for,
it says like, "Oh, I'm, I'm getting stronger,
but my heart rate isn't changing.
I'm not recovering faster between sets,"
then the program probably was not written correctly
for what we're going for.
And then the other option,
maybe you had all that stuff correct,
and it's just not trainable for them.
So sleep, body weight, performance,
all of those kind of go the wrong direction
right off the bat,
and those are kinds of things we're looking for,
that they're just not a good trainable stimulus
for them at this time.
So we basically have a couple options.
Would be obviously we're not gonna hit
systemic hard right now, so we're gonna de-load that.
Maybe we go to a neurological program
or something else that's not overly systemic,
but we need to start bringing that systemic tolerance up.
So maybe that's when we add in something
like a little bit of low intensity, steady-state cardio
to kind of just get their cardiovascular system
a little bit more conditioned
before we actually put them in a dedicated program.
And then, of course,
we have supplementation to support liver health.
And won't get into that in-depth in this unit.
There will be a supplementation module
and unit later in the course
where Kasem will get more into that.
Adam, do you have anything to add
on this first kind of section we're looking at here?
-: No, no, not so much here, Cody.
The thing is too, is with systemic too,
when you're in it, when you're in there and you're wrong,
you almost wanna, like with any stimulus, guys,
when you think about these things,
if you're really wrong, and you look at the program,
you're also might be at a point you're like,
"I can't regress this thing any less," right?
In systemic sometimes you're just like,
"Well, we can't really do anything less, dude."
Like you said, sometimes some people come to you,
and they've been doing a lot of everything,
let's say two kitchen-sink approaches
with not only now with the training, but also with the diet,
and what now is the supplementation.
It's all kitchen sinks.
So you look, "Oh, my gosh, it's kitchen sink everywhere,"
and you're trying to figure some things out
with some new people,
and you start 'em on a program like this,
sometimes doing the LISS cardio
is one of the best places to go, right?
Like try to figure some things out.
So I find with systemic a lot, when it's wrong,
you're also kind of looking at the program,
and you're going, "Billy, we just can't go any less.
Maybe there's something else here going on."
So I find that a lot when I do my assessments,
my initial check-ins and things, yeah.
-: Yeah, if we're already at three sets,
there's not a whole lot less we can do.
-: Yeah. Yeah, absolutely.
-: All right, so as we start getting
into these different case scenarios here,
this is kind of just a very basic, general template
that we'll be using for some of our examples
as here's the baseline, and then what we would adjust
if we're trying to go up or down in some metrics.
So this would be a half body program
and something we could do between three
to four times a week, for example.
Very important thing to remember, though,
as we get into these examples,
these scenarios we're creating
are like something you might see in a check-in.
So these aren't meant to be a list
of every possible thing you could see
that would indicate, "Oh, the training is too much.
Oh, the nutrition is too little."
There may be some things
that could fall into both categories,
but we're gonna look at like,
"Okay, what are the key things that would lead me
to whatever conclusion we're making to make an adjustment
towards training rather than nutrition
or volume versus magnitude?"
So you have to look at all of these in context.
If you wanna look at just the whole list of everything,
that's when you wanna go back
to the previous unit that Kasem did,
where he actually lists out all the different indicators
for over/under recovery, over/under training,
that kind of stuff.
-: And, guys, you have to really, really here,
when you look at these things
and even when you have your list,
if you go back and review,
and I'm telling you to review the previous sections.
Cody, I don't know how many times you
and I have reviewed the sessions.
How many times have you watched
a certification yourself, Cody?
Who knows? -: Probably like three
-: Right, yeah. -: all the way units.
Of some units, more than that.
-: Exactly. -: Just to refresh.
-: Exactly, so the key thing is you wanna remember
if we have these lists, you can find,
as we actually go through different stimuli
and you're learning these things,
that there's gonna be a lot of things that carry over
and they're gonna be like, they look the same.
One thing that Coach Kasem was really good about, he's like,
"You sometimes are gonna have to use your trainer brain."
And you're going, "Well, how am I deciding
between this and that?"
And, "How do I know if it's more of this or more than that?"
Sometimes it's like you just gotta use your training brain,
and sometimes the answer is,
"Because Eddie can only do it two days a week."
"Oh, well, that's not on your check-in.
How did you know that?" Well, that's my trainer brain.
So we'll try to add that in.
So don't think that when I say, or Cody says,
"Hey, we're gonna bring up calories,"
it's because we're seeing this list of eight items,
and that's when you always bring up calories.
Because guess what?
This list of eight items you're gonna see
for this client later on, down the road with Coach Kasem,
we're talking about hypertrophy,
those list of eight items might come up
in that phase for that client,
and it means something different, right?
So you've got there's going to be a lot of things here,
so we're gonna try to work our way through it and explain
and try to give you the real-world examples
of what we're seeing.
So please just don't take the slides as like,
this is what makes equals less volume or more volume.
This is what equals more food.
Let's just work our way through it and try to...
We're basically seeing on principles, right, Cody?
It's more principle-based, I guess.
-: And if you're not absolutely sure,
it's like taking your best guess
and assessing "Was that the right decision?" is okay.
If you don't get 100% the first time, well, you can learn,
and then you'll get better at it the next time.
So it's a process.
-: Well, and I tell you what.
If you're here, you actually have a thought process,
and you're trying to make the assertion,
just the fact that you're doing that,
you're better than anything out there.
Trust me, assessing a program and having a thought process
and trying to decide these things,
most people don't even do that.
So you're ahead of the game,
and you're heading in the right direction.
It's the least, that. We are doing very well here.
-: Yep, and as we go through this, guys,
feel free to just pop all your questions in the chat.
Or if you're watching the recording,
there's a question box below the unit.
And if we're on here live,
we will save all those questions
and head towards those at the end; we will have a Q&A.
So feel free to pop those in as they come into your mind.
If we cover them during the presentation, then we will,
well, you're good to go.
So first section here is looking at the ratio
of the stimulus/stress to the recovery.
So we'll get into our first section here,
and Coach Adam will kick us off with
if we're looking at one of these two options,
first one will be too much volume is contributing
to that elevated stimulus/stress to recovery ratio.
-: There we go. Okay.
Okay, guys. So let's walk our way through here.
This is a fat loss client, body comp.
Now body comp is our goal here,
so we're choosing the systemic stress,
and our goal is body comp.
Now the overall goal for this client is fat loss,
but we are here specifically
for some body comp improvements, right?
So what is that? What do we wanna see here?
We'll probably wanna see some
of these biomarkers we have here.
So here's what's coming into the assessment
for the check-in site.
First we're seeing little to no improvement
of biomarkers, all right?
So the body weight, it's not moving.
Circumference measurements, they're not moving either.
We have little to no improvement.
We're really not seeing anything significant happening here.
We're also noticing a little bit of water retention
in our check-in pictures, okay?
And it's possible that it could be down after an off day.
Okay, so we're noticing
that we're having water retention check-in pictures.
We're also talking to them like,
"Hmm, okay, what's going on?
What do you think about after an off day?"
"Hey, in the off day,
it seems like the water's coming down; I feel better."
Some people might express this as like bloat.
And Cody and I we're actually talking about it yesterday.
I actually have some guys when we check-in, Cody,
they'll actually know when they have
with their wedding ring.
They wake up and they're going, "Oh, that's not normal.
What's going on there?"
Like a little bit of stuff everywhere, right?
So we got a watery look to ourselves here.
Okay, so then we're also noting sleep disturbances.
Okay, what's going on with sleep?
We're waking in the middle of the night,
and we're having a hard time falling asleep.
Hmm, okay. Red light goes off here.
So let's move down forward. Further, sorry.
Little to no improvement in the workout performance.
Okay, "Hey, is the workout difficulty,
what does it feel like to you?"
"Man, it's kind of tough. It's pretty tough, yeah."
Okay, and also we might even see with this that when it's,
let me say, when not even that the workout is hard,
but what you'll see is when we're adjusting for volume here
and we have too much volume in this program,
what you'll see is people aren't hitting that neural drive.
They're just not getting up there.
They aren't really getting to that peak neural performance.
You're seeing like, "Man, you should be able to.
Dude, I know that when you do a set on late press
for a set of 10 and I give you plenty of rest,
you do four 45s on your side, no problem.
Now I know I put late press in your systemic.
I know you shouldn't be doing four plates
because this is systemic,
but you should be doing more than one or two,
so what's going on here?"
So you're seeing that there's a big strength drop off.
They should be able to get up there a little bit,
and you're seeing this throughout the entire program.
You're just seeing there's no real peak
in strength here coming out.
There's none of that. If that helps.
Now this is just anecdotal too, and I observe a lot, okay?
And also this client, I'd be tracking morning heart rate.
And it would seem like there'd be a trend
of this morning heart rate kind of being elevated, okay?
So I'm asking these questions.
And remember, guys, you're always reviewing.
This is kind of what's sticking out in your brain here,
what I'm seeing in the assessment, right?
If I'm doing body comp,
and I'm trying to drive some kind of fat loss,
I'm expecting certain biomarkers to be moving.
So in this phase,
there are certain biomarkers that I'm tracking
that I'm really looking hard at,
and I'm cuing in on it at this phase, right?
And I see those things not moving,
now I'm gonna start to really start to dig deep
and get answers to things.
Okay, Cody.
I think I can do this every day. All right.
Okay, so here's what we were doing,
and we're doing just the nice, our systemic program here,
and we have the three small muscle groups
and the two big muscle groups.
Now when we look at this program,
we're gonna look it over here,
and we're thinking, "Man, we have too much volume here,
so where can we get a reduction in volume here?"
Let me show you what I did. Go to the next slide here.
There you go.
Simple, right? Simple.
So I'm gonna go back,
and let me just look at it again there, show you.
So we walk in this program, and we had four sets here.
You're going, "Hmm, where can I take a reduction here?
Where can I get a reduction in volume?"
And now, remember, review your notes, what is volume?
How are we gonna reduce volume?
What comes to your mind first?
We're gonna think volume
is gonna be more associated with sets.
It's gonna be more associated
with the frequency and split, okay?
So let's look to that first when we're gonna reduce volume.
We saw our assessment. Let's bring some volume down.
Hmm, maybe there's something I can do with those sets.
And that's where we went.
Just dropped, took one set off.
One set off. Right there.
Very simple, simple approach to adjusting volume, right?
Pretty basic. Now we can move on forward.
Here. Now here's another example.
Now let's work our way through this program.
So with this, let's say that this is our base program
where we're starting,
and we have that overall assessment come in.
None of the body's circumference measurements
are coming down, okay?
We're having some discrepancies, some sleep disturbances.
Okay, we're seeing these things come in.
The same set we just talked about.
And this is our base program now, but we look down here,
look how I have the B1 and B2:
heel-elevated squat, plate-loaded chest press.
This is a rep. Hmm.
Well, maybe I can do that here.
I can get a regression in volume in another way.
So here, switch it and go to leg extension and cable fly.
There is my reduction in volume. Now why?
If you go back here and we look at B1 and B2 here,
we have heel-elevated squat, plate-loaded chest press.
Man, heel-elevated squat, man.
Now even though we're pretty good at isolating stuff there,
that's a pretty integrated movement, right?
Very systemic, demanding, maybe global demanding too, right?
That's what I call systemic global demanding.
Plate-loaded chest press, same way.
And look at this plate-loaded chest press, man.
You can get a lot of output here, right?
Big range of motion, this plate-loaded chest press.
That's a big movement there.
But what if we take those bigs down a little bit
to more of that isolation.
And here if we get real acute with it,
we overload that short position a little bit.
So that's a little bit lower volume here.
I'm gonna lower it right now.
Let's call it lower systemic volume.
I guess that'd be the best way to put it, right, Cody?
We would say lower systemic volume,
is the best way to say that, okay?
And that's how you would do small reductions in volume.
And what you're trying to do too, guys,
and I in my own programming, in my own design,
that when I'm doing these reductions,
just like when I'm doing progressions,
I'm trying to be conservative for the most part.
Unless something's just drastically crazy in the assessment,
I am trying to look for those pushes.
It might just need to be a set.
It might need to be just adding
or just changing the split, whatever it is.
But I'm gonna kind of look for a minimum effective dose
unless it's just way off, right?
If we're just throwing up all over the place every day,
okay, well, maybe we're wrong at that point, right?
There's small little changes you can make.
And once again, Cody and I were talking,
you really gotta use your trainer brain.
You really gotta look at your program
and look at this thing up and down and figure out,
where can I go from here?
How do I get more? How do I get less?
And sometimes in the minimum thing.
So you can see here, once again, just taking that thing
from the big integrated movement of a squat,
and we wanna bring lower systemic volume down,
take it to leg extension.
That just makes sense in your trainer brain, right?
You don't even have to go into all the physiology
to make sense that that's going
from something very integrated
to something that's very isolated, right?
That just makes sense when you think of it
in a systemic stimuli.
-: And so before we move on to magnitude,
I just wanna touch on...
So all this stuff Adam had on his examples slide there
was all great examples of stuff
you might actually get in a check-in.
Now, if you're maybe in-person clients and stuff,
and you're watching or getting feedback from them live,
and like, what is your perceived rate
of exertion going throughout these sets?
And maybe you start to notice
that the earlier sets actually start to feel harder
even if you're not increasing load.
Or maybe the overall performance from workout
to workout starts to drop off a little bit.
That could also be an indicator
that maybe the volume is too high.
And if we're already kind of closer
to the lower end of volume
for whatever your split or something is here,
maybe we actually need to change the split.
So maybe going from a total body to a half body
so you have less volume of tissue being worked per session
can be kind of the next step
in further decreasing volume if needed.
We're already at like, we have a total body program,
and we have, let's say, three sets of everything.
Maybe moving to a half body with three sets of everything
is less total tissue work in the session,
lowering the volume of systemic stress possibly.
So that could be another option as well.
All right, so now getting on to the other training,
I guess I don't wanna say variable
'cause it's an aggregate of variables,
but the other aspect of training
is the magnitude of the stimulus itself.
Now an important thing when we talk about magnitude is,
yes, when you adjust magnitude variables,
it will technically affect the volume of stimulus.
So when we're looking at magnitude here,
we're looking at everything outside of adjusting
basically the number of sets.
When we're talking about volume,
we're talking about the number of sets
that contribute to the stimulus,
just to kinda help clarify here for some of you
that have maybe gone through the progressive overload stuff
and seeing how changing tempo and resistance profile
affects the volume of stimulus, right?
So we're just trying to differentiate that here.
So in this example here,
this is someone who has a conditioning goal.
Their overall goal is hypertrophy.
We're putting them in systemic
because we'll wanna work on their conditioning,
maybe to potentiate their ability to handle more volume
in another hypertrophy block.
Maybe that's their next program.
So in the program they drop off fairly early
and fairly quickly.
So it's not gonna be a gradual drop off in load
or maybe like the RPE just kind of gradually creeps up.
It's like they go from a seven RPE to a 10 RPE,
(snaps fingers) like one set,
and then their loads start to drop off,
which would be example of point number two,
the RPE is increasing faster than expected.
Maybe that's without even changing the load.
So they just get to that second set
and they are already gassed.
This person, they start to get a little nauseated
maybe partway through the workout.
We're not really seeing much improvements
in their performance from workout to workout.
Let's say this is like a two week check-in.
But all their carbs and calories
and stuff seem to be appropriate based
on what we've been working with with them previously.
So that's the other thing with these check-ins,
is you still have to have enough data
and apply what you know
from how long you've been working with them
to be able to integrate that into your decision.
You can't just look at a snapshot in time.
You need to take more context into account.
So for this person,
because they tend to be dropping off in this manner,
maybe my first step here, if we look at our initial program,
might just be to increase their rest, right?
So it's like they don't have enough time
to recover systemically between sets
to actually be able to perform, right?
'Cause when we're going for a systemic stimulus,
our goal is to eventually peak up to it
or work up to a certain level of systemic stress,
not just gas you and then you're done, right?
We need a certain volume of total work
to actually drive some of these adaptations.
-: Cody, if I may.
Guys, too, one thing that might help you.
When I was learning to decide to separate these things,
when you look at magnitude, and you're thinking
that there's something going on with magnitude,
when you go to your programs,
you're gonna use your trainer brain
and look your program over,
but you're gonna kinda bias your RPEs,
your reps, your rest, your tempo.
That side of the program really is,
that's your hard magnitude stuff, right?
'Cause we're talking the intensity-driving stuff, right?
So if you think there's too much, you might go,
"Hey, let's use our trainer,
let's use our N1 trainer brain here."
Sorry, so I'm getting some things
for them to look ahead here, Cody.
So like with that magnitude versus volume, you're like,
"Dude, if we're in systemic,
why am I having three second pauses
in the bottom of the hack squat in my program?
Maybe I need to look at the map."
That's like pushing. That's like making it way more...
You took your sip.
I'm gonna use a Kasem line, and we're gonna put this in.
That's a systemic program
that's more hypertrophy-ee-ee, right?
And like more damagy-ee-ee.
That's the magnitude.
You're starting to see those things.
But when you guys look at these things,
you're trying to kind of discern
what's the difference between this volume
and magnitude thing, and they're related,
and they affect one another.
That magnitude, when you look at the programs,
you're looking at reps, rest and tempo there too, archetype.
That's what you're looking with magnitude for the most part.
Those are your players in the game here.
Thank you, Cody.
-: Mm-hmm, and so with this particular example,
another thing you might notice
if you're getting good feedback from your client
is while they are hitting that systemic threshold quickly,
maybe the individual set doesn't feel hard,
or maybe they're using significantly less load
than maybe you think they should.
So those could be other indicators
to maybe look at the rest period.
Now another example of how we might change magnitude
in a different way, if we're looking at someone
who maybe they're doing this program, they say,
"Oh, I'm getting a great pump,
but I'm getting winded really quickly."
And generally this scenario tends to happen, you'll see,
with people with a greater muscle-to-frame ratio,
so people with a lot more muscle mass.
Like, "The sets are great.
I'm getting a massive pump,
but I'm getting gassed pretty quickly."
Maybe I would suggest to them
is actually decrease the rep range, right?
'Cause typically if you have more muscle mass,
each of those contractions or movements or whatever,
as your muscle mass increases,
your liver doesn't get any bigger.
Your lungs don't get any bigger.
So you have an increase in the ability
to create the stress within every rep compared
to what your physiology can handle.
So typically also those people have been training a while,
a little more neurologically efficient.
They can get more work done per rep,
so they typically won't need as many
to get a similar stimulus.
So that is when I would probably work
on adjusting your rep range next
to downgrade the magnitude of the work.
And then the third one
would be maybe the volume is already kind of low.
They're starting to drop off quickly, again,
even though they don't maybe think
the individual sets feel that hard.
They're just getting gassed pretty quickly.
Perhaps it's the actual archetype of the workout
or how the workout is laid out.
So maybe in that case, we rearrange it.
So if I go here where you're kind of doing the back load,
like the reverse German Body Comp style
with all of our smalls and then that big, big at the end.
That's what crushes them.
So maybe we need to spread that out a little bit
and maybe do a big, small,
and then a big, small, small.
Again, still backloading the work
because obviously the tricep
should be more systemically demanding than these superset,
depending on what muscle groups
and resistance profiles you're training, of course,
but we're splitting up those bigs, those big muscle groups,
to give them a little bit more time to recover
between those large movements.
So that is when you can...
Basically, none of the other volume things changed.
We just switched the order and the pairings
to decrease the magnitude of the systemic stress.
-: Another thing. Yeah, Cody.
If you visualize that, and we talked about that,
and you put those bigs at the end,
you're gonna see a big...
If you put those bigs at the end
for those big guys sometimes,
you're gonna see a little bit that workout heart rate
and everything is boom, right?
Go up versus something that is kind of consistent
throughout the workout.
And the thing is is sometimes, guys,
that might be your goal depending on what you wanna do.
-: That's true.
All right, and then the other half of this ratio
of the stimulus and stress to the recovery
is the recovery aspect.
So, in this case, if this ratio is too high,
that means our recovery or things contributing to recovery
are possibly going to be too low.
So that could be either not enough calories
or not enough of the right macro.
So Adam's gonna take us through our first example here.
-: Okay, guys.
So here we have our hypertrophy client here,
and we're in systemic,
and we're here for cardiovascular adaptations.
So you guys gotta visualize this client in your head
when you see things coming in,
and how you're gonna make these adjustments.
So the overall goal is I wanna be big,
jacked, and strong, okay?
We are here because we need to get in better shape
to do more big, jacked, and strong.
Hypertrophy clients need to do systemic stuff too, okay?
That's important. So that's why we are here.
So biomarkers, little to no significant body weight change.
Okay, that's fine. Not a big deal, right?
I'm not here for a bunch of fat loss.
That's not why I'm here. I'm here to get in shape.
Watery look at check-in. Hmm, okay.
And we're not really better at an off day.
Hmm, okay. That's kind of strange, right?
So now we have morning heart rate was all over the place
usually if you're tracking this.
If you're finding peaks and valleys,
there's nothing really consistent.
You can have a day that's kind of spiked up for that client.
Well, how much is that?
Well, that's why you gather data for a long time
before you start to establish these kinds of things.
You don't do this in the first week sometimes.
It takes a time. But you can start to see these trends.
Why is that heart rate doing this thing in the morning?
Hmm, different. We'll make a note of that.
Okay, sleep disruption.
We're waking in the middle of the night,
and, once again, having a hard time.
Well, once this time now,
we're having a hard time waking up.
Hmm, okay. Workout performance.
Workout performance markers,
they're hitting them early in the session,
and then it just drops it off, boom.
And so, actually, and this was,
had this natural quote from a client,
and if he watches this he'll know it.
"I have not increased the B's or C's
since my first rotation of workouts."
So imagine that he's going to his workout,
the systemic workout A, and this is his third time doing it.
And we're seeing him doing the A superset,
and I'm seeing the weights going up,
and he's actually making these progressions,
and then the B's and C's, there's nothing happening.
It's just trying to maintain. Hmm, that's strange.
Okay, now you gotta put all this together in your head too.
Okay, with all the biomarkers and sleeping,
something's going on here.
-: All right. -: Okay. Yeah, go ahead.
Yeah, go ahead, Cody.
-: On that previous one, so if you look at under biomarkers,
comparing this to the too much volume scenario,
they're still getting that watery look,
but the difference was this time,
they're not looking any better after an off day.
-: You should see it. -: When it was too much volume,
they had that extra day of rest,
training stress decrease, and their look maybe improved.
In this case because the calories are too low,
that's the same across the board,
they're not going to see that improvement
if that's what's driving this watery
or inflammation-type look.
-: On an off day, if you're not eating enough,
on an off day, if those calories are too low,
you will not look that much better
because of your rest, right?
If you're overtraining,
and you're getting beat up from the training,
and your calories are good,
let's even say maintenance and you're in a surplus,
and you have an off day of eating,
you're gonna probably feel a little bit better
the next day sometimes.
Drop some inflammation.
Tighten up, if you will, after that off day.
So here, when you're seeing after the off day,
why are we not looking better here?
There's something going on, right? Really good.
And in the sleep disruption too, is one of the notes too,
is there's a big difference
between having a hard time going to sleep
versus having a hard time waking up.
Having a hard time going to sleep is, "I'm wired."
-: Yeah, overstimulated. -: Wired.
Overstimulated, there you go.
Probably should use the correct term.
I like wired, okay? (chuckling)
Can we say that? Wired. (chuckling)
So you're having a hard time going to sleep.
Hmm, something going on there, right?
Versus hard time waking up.
"Man, I just can't get up. Everything just seems,"
and you don't look better after an off day,
and you have a hard time waking up.
Okay. Big, big deal there.
And also that workout performance, right?
You can have people that
even though they don't have enough food can get a...
And even if they don't have enough calories,
but you're really good with your nutrition,
and you even try to maybe put a little nutrition
around your training 'cause that's where he maybe
wants your food and buys your food,
you're really good with that,
you can have guys come in
and just blow up the first exercise,
yeah, and get progressions there,
and then everything else is like not even training.
That just doesn't make sense to me.
Why do we not fall off and bring this,
sustain a solid effort?
You almost wanna bring down the first effort a little bit,
like, "Dude, you need to calm down a little bit
so we have a little something left here."
But you should, when you look at the program,
and you use your trainer brain, you're going,
"But you should be able to do this whole thing.
It doesn't make any sense
why we're not getting through this program," right?
So those are those observations, right?
-: The contrast with, again,
the high volume scenario is if they're under-recovered,
they're under-recovered
because there's too much work for them to recover from,
their overall performance will be low
rather than getting progressions early,
they'll still be tired starting that first set.
-: Oh, yeah. -: Right.
-: Ooh, another scenario.
Here we go, sorry.
Sorry, Cody. Mike was screaming out there.
Okay, so now we have our body composition here,
and we're in fat loss, okay?
So now we're seeing the assessment come in,
and we're here at fat loss, so we're in systemic,
and we want to see some change.
They wanna see some things move here, okay?
So now body weight drop, okay?
We notice that we have a body weight drop,
but we have a watery look at check-in, okay?
Daily energy is getting poor, right?
We're starting to notice those.
Constipation. Wait a minute.
Okay, that's a change in digestion, right?
So we should probably, like, you're seeing constipation
as a change in digestion here, okay?
Now let's kind of review those a little bit.
We are here for fat loss,
and we're seeing that body weight drop.
Are we okay with that?
And you have to see with the body weight drop,
is it this drastic amount, right?
And you gotta kinda look at their, that look too,
the watery look that they're gonna have at check-in.
Okay, so you're going with yourself.
Now when you're looking at your body weight drops here,
you're gonna have to compare it to this, like,
"Oh, well, Adam, how much is a good body weight drop
versus a bad body weight drop?"
Put all the information together, guys.
You can use any formula you want,
you can throw anything you want at me, and I'm gonna say,
"I'm gonna look at all the data, not just that,"
before I make my decision here.
Okay, so we have a watery look, daily energy is poor,
and we're having a hard time
doing things throughout the day.
This is that case where
if you're tracking something like steps,
that's starting to come down.
You would see that starting to trend down.
When daily energy is poor,
that stuff that's super low intensity
that you would normally get throughout the day,
you're starting to see that drop off a little bit.
It is hard to walk up the steps
and get the laundry type thing.
"(groans) I'm totally gassed.
It's horrible. I'm so tired," right?
Okay, so you're seeing that daily energy
starting to drop off.
Then we have the constipation.
We have this disruption in digestion.
Constipation, not watery stools.
And then we're hungry. We're hungry, yes.
And we're starting to get irritated
in between meals a little bit, (groans) okay?
Well, signs of maybe some blood sugar regulation issues.
Okay, sleep disruption, and we're waking up,
wake up in the middle of the night,
and we're having a hard time waking up.
Work out performance, decreased motivation to train.
And the thing that I note with this,
and, once again, this is actual client quotes,
is "the gym was not my outlet this week."
So with this, you're also saying,
would that kind of stuff decrease motivation to train?
Like, "I didn't really didn't care
if I hit the hours this week.
I know what the job is when I went to the gym this week,
and I was just trying to get through it."
And like, "I don't even know if I gave you an 80% effort.
I'm just there trying to just get through the minutes."
Hmm, we don't even hit that first APR, right?
We don't even get some hard work done in the beginning,
and we didn't get that done, all right?
Okay. Sorry, Cody, is the (indistinct) there?
Do you have anything on that, Cody?
-: Oh, sorry. My mic was off.
-: Yeah. There you go.
-: All right.
-: Just I wanna edit that
because I thought that was me the whole time
because I am so electronically...
Now I am just sweating here, not worrying about the content.
I just want this, I want the computer stuff.
I'm sitting here going, "It's me." Thank you. (laughing)
-: It was- -: I'm so sorry.
-: Relative to previous check-ins, right?
So it's like if they were already having constipation,
and then they move into this, and it's exactly the same,
I wouldn't weight that as one of your top markers
to make a decision unless they started
having more issues, right?
Then it obviously counts more
because it's more likely to be an actual result
or be influenced by the training.
So, again, this all has to be in context
of what's happening from week to week.
-: And like we always say, Cody,
yes, some biomarkers are important,
but no one biomarker you should ever base your decision on.
There is not one biomarker that you're going, "Oh, wow."
Well, I guess there is like, "I'm sick."
That might really affect me, right? Change the whole thing.
But all the biomarkers are how you're reading them
and comparing them to one another, and that's how it is.
-: Yup, so in this next scenario, we have a fat loss client,
and we're looking at their check-in.
Their daily energy is fine.
Their performance starts dropping off
a little earlier in the workout,
maybe this is week two or week three
that we're getting this check-in.
They're starting to get less of a pump.
Started, again, start waking up two, three hours
or a couple hours after going to bed.
Not they've been doing this the whole time.
This just occurred.
And their weights seems to decline
on average over the course of the week,
but it seems to usually increase after training days.
That's when we might look
at perhaps their carbohydrates are too low, right?
Their performance dropping off,
they're getting less of a pump,
but their daily energy is fine,
so it's less likely to be
just their overall calories, right?
So we just need a little bit more fuel for that training,
and maybe the reason they're getting a little bit waking,
starting to wake up during the night,
is maybe their liver is a little low in glycogen, right?
Because we are burning.
We are stressing the liver quite a bit.
It's costing it energy during that systemic stress.
And maybe if we're depleting it over the course of the week,
the liver is also responsible
for helping regulate your blood sugar during the night,
liver stress could start messing with your sleep.
So that would be a case for possibly more carbohydrates.
Again, just shifting it around.
Maybe, a little more carbohydrates,
take it out of fats if you have room.
If not, then maybe shift the protein over to carbohydrates.
So the second scenario here, still a fat loss client.
Again, daily energy is fine, but they're a little,
maybe a little sore, maybe more than they should be,
or maybe a little longer than they should be
even though we're only doing one set to failure.
The volume doesn't seem to be excessive.
But they're not having any drop-offs in performance.
Their pumps are fine.
But they're not seeing much improvement,
and they're not satiated by their meals.
So if you kind of put all that together with the soreness,
pumps are fine, so carbs are probably fine.
Performance doesn't drop off. Carbs are probably fine.
They're not satiated and they're sore longer
or maybe more than they should be,
this would be a scenario maybe
I'd look at maybe that protein level needs to come up
just a little bit.
So now we're going to flip over to the stimulus,
to what Coach Kasem called the homeostatic drive ratio.
So if this one is too little,
if we're looking at the stimulus,
again, we have those two options of,
is it not enough volume
or not enough magnitude of the stimulus?
-: Okay, so here we have a client,
we're doing body comp again.
Once again, why we are here: body comp.
Little to no change in our biomarkers.
So once again, nothing really changing
in circumference measurements, body weight.
We have sleep digestion, appetite.
Nothing has changed. No complaints whatsoever.
Okay, so now low exhaustion, fatigue after training.
Okay, we have plenty of energy after training.
They can eat immediately after training.
It's actually noted too, okay?
So we would think, too, with systemic training,
we would kind of think, too, that post-training might not,
like what Coach Kasem put it best,
like, you're not doing back flips after training,
after doing systemic training, right?
Well, in this check-in they can, right?
Okay, they can do that.
And they wanna eat right away after training. No big deal.
Okay, and in their strength-based performance,
improvements here.
That seems like a ton of weight for you here.
Okay, so when your stimulus is,
like if I wrote a systemic program,
and I'm starting to see you,
the best way I could with that,
with Cody, when I expressed it to him yesterday,
I said, "Hey, if I know that you can do six plates
on the leg press in a hypertrophy training,
when you're doing a set of 10, you can do six plates,
why in the systemic training
are you doing six plates almost?"
Like, it's right there, okay?
So you can also see that there is a lot, they are not...
You're seeing that strength.
You're seeing that improvement in their strength,
where they're able to keep that strength up.
Is that, saying that, expressing that correctly, Cody?
-: Yeah, maybe they're at a higher percentage
of what you would think their working weight
or top load for that exercise is.
They're, like you said, they're right there.
Usually in systemic, it's going to be, I would say,
at least 10% less if you're really pushing systemic.
-: And, once again, you're also comparing this too.
So you're saying, when you get these notes
about their performance, you're seeing these,
you're seeing that they're able
to move these pretty heavy loads for them,
their systemic program.
And then also make note of it
that why are they doing back flips too after training?
And also we're here for body comp
and nothing's happening.
We're not even, and here's a big one,
we're not even disrupting anything either, right?
We're not having any kind of sleep issues or anything.
Nothing is happening.
And nothing bad and nothing good is happening.
Hmm, okay. So we have to think of...
Yeah, go ahead, Cody.
-: One important thing to add
to this scenario is, keep in mind,
even though their overall exhaustion is low and stuff,
they're still hitting systemic failure
on that last set of the workout, so that's important.
-: Anything else on that one, Cody?
-: No. -: I'm sorry.
Okay, here.
So when we go to this, and we're gonna be,
this is our base program here.
We have two big, well, four here.
We have big muscle one, big muscle two.
And we're going four sets.
We've got our RPEs, reps, and sets here.
So we gotta bring, we look at this overall program,
let's use our trainer brain here,
and we're having too little a volume here.
That's what we're thinking. Where are we gonna go?
See what we did there? Now let me bring that up again.
So, I mean, let me look what are adjustments there.
Everybody notice. Okay, move back.
So when you look here,
let's look at full body, three days a week:
big muscle, big muscle, big muscle, okay?
So with full body three days a week,
and we wanna bring this thing up,
that's one of those things we use our trainer brain,
and we say, "Hey, Billy, is there a possibility
instead of going Monday, Wednesday, Friday
that we could try to get in a fourth day sometime this week
and work on this split to increase the volume?"
We do that.
So then full body, three days a week,
we bring them to half body, four days a week.
So now when we've done that,
we have switched from big, small to big, small.
Look how many sets here we're getting in the bigs here.
We got five sets here in the bigs, five sets in the small.
If we go back and we look,
here we had four, four and four.
Four here with the bigs, four here with two bigs.
Now we go to half body, big, small, big, small.
Now we're starting into getting
to when you start to break things down into half body,
we're starting to get into bringing
into more volume per muscle group,
and we're getting in...
If you actually think about this too, here, Cody,
the way that I see this thing,
we're gonna be moving some pretty big weights here.
We might even see an increase in volume here
because of heavier loads in the base,
if I'm not mistaken, right?
-: So while the actual superset themselves
may be less systemically demanding,
you're getting more total work of each muscle,
individual muscle per day,
and total muscle volume throughout the week.
Because not only are we increasing frequency,
but now we're adding volume with additional muscle groups.
Like maybe before, like you saw in the full body program,
we just have an upper push, lower pull,
upper pull, lower push, like whatever,
but basically four exercises
that we're using three days a week.
When we switched to that half body model,
we still have all those same exercises getting hit
basically two times a week instead of three,
but now we're adding in
all these other smaller muscle groups
that are still going to be contributing
to the total workload that we're getting
throughout the course of the week.
-: I wouldn't think that's...
And the thing is with this stuff, Cody, too,
is your trainer brain too, right?
When you look at this program, it's like,
even if I'm going three days a week with your client,
you can sit there and go like,
man, even if you looked at this thing, you're like,
"Man, how could I get more work in here three days a week?"
Like, "Maybe I can try to up this frequency," right?
And sometimes it's as simple as just remembering
what is affecting volume.
How can you really affect volume?
When you start to get into those details
of volume magnitude, just go back and review, like,
well, what is kind of affecting volume here?
How do we kinda get more volume of stimulus?
And it's gonna be with the sets
and the frequency and the split.
That's where you're gonna go.
That's a tool that your own...
When you look at that and you're using your trainer brain,
like, "I think I can get here."
And if you're worried sometimes
about getting into the nuances
and really adjusting that magnitude.
And sometime, Cody, with your trainer brain,
I was thinking about this last night, buddy,
that when I look at magnitude, and I'm going like,
"Is it volume or magnitude?"
I'm trying to figure out what to adjust here,
If I'm looking, and I can't really see the magnitude,
like, "Man, the tempos look where they should be.
I like where that's at rest.
I really don't want to cut that down.
The rep ranges look good," you're like,
"Well, maybe the adjustment is in volume," right?
If you can't really see that it just doesn't,
when you look at the magnitude,
and you're looking, at it and you're going,
if it's really that detailed, like really in there,
like, "Man, everything just looks really good there.
I got all my tempos where I should be per phase,
all that stuff, the rest looks good,"
it just seems like you would go the volume next,
and you kinda look through that a little bit.
Not that that's the order that you would do it,
but when you're using your trainer brain
and looking through the program on these things
of what's affecting volume,
you're looking at your split, you're looking at your sets.
Like when I said, if you look at somebody's program,
you say, "Is it volume or magnitude?"
Well, what if I just...
Guys, when you look at this program, you'd say,
"Is it volume or magnitude, my adjusting,
I need to bring some stimulus up.
I'm looking at this program
and it only has two sets or three sets.
I don't even know if I would really..."
I'm like, "Okay, if we're doing two sets,
it makes sense that'd probably come to three sets.
Or if we're at three sets, maybe I should come to four."
If they're all right...
That would just be your trainer brain kicking in.
'Cause sometimes its volume and magnitude,
it is different.
It is, and there's a lot of nuance in there,
but you gotta use your trainer brain
and just look at the program.
Well, why aren't we doing sets on 15 on this thing?
Maybe I can kinda bring the rest rate, rep,
bring it down a little bit, right?
You gotta use your trainer brain
when it really comes to this volume and magnitude thing.
It is a difference, and then as you get better
at seeing these things coming through your check-in,
you get better at reading it,
but really it's coming down to...
Like, for me, when I was learning this stuff,
is just looking at the overall program, really.
You're trying to just separate volume and magnitude.
I hope that helps, and I hope I didn't confuse you.
Cody, did I confuse you? (chuckles)
-: Well, you didn't confuse me,
but I'm not the one you have to worry about.
-: No, I don't.
-: (chuckles) All right.
And then we have another example here for volume.
Adam's gonna take you through.
-: Yes, sir.
So here, hypertrophy client,
and we're here for cardiovascular adaptations.
So, once again, why are we here?
Well, are we here for fat loss?
No, we're here for cardiovascular adaptations.
So biomarkers, little to no change
in the average morning heart rate.
Now so I wanna bring this and you guys to note that when...
This is my client. This is a case study.
So I am here. We are a hypertrophy client.
I am here to get in better shape.
So when I'm looking at biomarkers, when their assessment,
there something that I'm keying in on,
it's more important than others.
I'm looking at everything,
but if I'm here for cardiovascular patients,
I'm probably looking at something different
than that check-in or a little bit harder.
So I'm noting that I'm not seeing the heart rates
kind of turning down, okay?
Little to no change in body weight. I do note that, okay?
So even with the hypertrophy client
with cardiovascular adaptations, like if...
You don't wanna go there. (chuckling)
Okay, if I'm, I'm Cody, I'm gonna get...
I'm gonna stop right there.
Okay, so with the hypertrophy client,
little to no change in body weight.
I'm noting that here.
Because I'm also probably be looking at body weight here
to make sure that I had the food right
for this stimulus, right?
So if we're doing cardiovascular on a patient,
and I'm here for a hypertrophy client,
I'm probably not expect the damn weight
to go up drastically,
and I'm probably not actually expecting it
to go down drastically.
I'm probably trying to hit this thing
kind of in like maintenance a little bit for the most part,
but little body weight fluctuations I'm okay with, okay?
No change in body weight.
All right, performance markers.
There's no performance trouble.
We're seeing them kind of just get through the workout.
No problem, okay? Whatsoever.
Hitting all the progressions.
We're hitting all progressions in the training, okay?
We're seeing no improvement
in any kind of heart rate recover.
So after each circuit.
So with this, what we're doing is actually,
in this actual individual session, it's staying elevated.
So we were monitoring the heart rate
after the clusters or the supersets.
So we're taking that heart rate and we're monitoring that.
We're seeing that from session to session
if that's improving.
That's not improving. Okay.
That should be improving.
That's what we're kinda going after here.
Just like a powerlifter wants more weight on the bar,
I am looking at cardiovascular adapations here.
That's what I'm going for.
Okay, so here we're gonna be half body, four days a week,
and we have a base program here,
three smalls, and then into two bigs.
Four sets a piece.
Once again, 10 to 12 rep range, and resting 15, 60, and 60.
Now this is our base program, and we have two little here.
We wanna bring this thing up. Where do we go?
So here we took them into big, big,
some big old giant sets, A1 through A4.
Half body work, four days a week.
So I wanna show you guys, this is the change now,
and where do we come from?
Half body, four days a week,
three smalls into the two bigs here.
We've got four sets here for each big.
And, remember, systemic,
we wanna get these big guys involved here.
So now when we go back through in the A's,
we've split those bigs up,
and now we're getting into the smalls.
So now we're doing big, small, big, small here
on these adjustments here.
Look at the sets here wth the bigs too.
So now we have, what do we have here a total of?
Six sets here. You have six?
You're seeing that, right, Cody?
-: Yup. -: Yeah.
Six compared to our four here.
So, once again, we're getting in more sets, the big.
We wanna bring up volume of the stimulus, systemic,
more systemic stimulus.
I'm going to try to get more work in with the bigs here.
So we're getting more sets in with the bigs
and bringing in new sets with the smallest too here.
So this was the adjustment that we made here.
Cody, do you wanna say anything on this?
-: Basically this is like a archetype adjustment basically.
And the reason we wouldn't just go with the other one
and just add everything to six sets
is what that's gonna do is it's gonna put the majority
of your systemic stress, in this original program,
it's gonna keep it on those B's.
So you're really, I mean, if you're doing delts
and calves and biceps for your A1, two, three,
that's not really much of a load, it's not a lot of tissue,
but then you're going to get hit by a truck
when you get to trying to do six sets of your bigs
because you may have to start at such a low weight
to actually maintain that load to hit failure
after six sets of it.
Whereas if we split it up
in this kind of big, small, big, small giant set,
you're getting a little bit more rest
between each of the large muscle groups,
so basically your small muscle group
is like your active rest between your big muscle groups,
and this gives us the ability
to even use different resistance profiles, right?
So maybe we use something
that's a little more lengthened biased
in the first three sets where fatigue is very low.
And then as we get into higher fatigue in that B giant set,
then we switch to something that's more shortened biased.
We have less of a chance or shortened,
yeah, shortened muscle position, short resistance profile,
less of a chance of creating too much mechanical damage,
but we can still push ourselves hard into failure safely.
So there's multifactorial considerations
when we're making these big changes
rather than just like, "Oh, add sets to everything,"
and that would give us more volume,
we also have to consider
how that's gonna affect their performance
and their ability to actually perform
their overall workload across the entire set.
So by giving a little more rest
between the big muscle groups here,
probably be able to use a little more load compared
to just adding two sets or whatever
to this backload here, right?
If that makes sense.
-: Yes.
-: All right, so now we get into
we don't have enough magnitude.
So this example here, fat loss client.
We're seeing a little bit of improvements,
but they're hitting local fatigue.
Like, they're getting a massive pump, and they're just like,
"I just can't do another rep, but I'm not really systemic.
I'm not really tired. I'm not breathing that heavy.
I'm not cardio limited."
The systemic stress is not the limiting factor here.
We're not really seeing any changes
in body weight or body comp,
which is kind of our main goal
because this is a fat loss client.
And they're telling us the overall workout
doesn't really feel that hard.
They're still going to failure,
they're still taking sets to failure, but as a whole,
the overall RPE doesn't feel that challenging.
So the big factor here for this adjustment
will be the type of local failure they're hitting.
So they're hitting a local metabolic failure.
So in that scenario,
my adjustment would likely be I would decrease the rest
so that they have less time to recover systemically
between those rounds, right?
Because if they're getting enough time to recover
between the large muscle groups,
they're gonna be able to use more load
and take it deeper to failure.
So that would be one scenario.
The next scenario for, say...
All of that stuff is basically the same
except the local failure is a little bit different.
So rather than heading a local failure,
where they're like, "Oh, man, I got a crazy pump."
It's more of like a, "It's just really heavy.
I just can't do another rep."
It was not quite...
Maybe what you would almost consider a neurological failure.
It was just heavy load, can't do another rep,
but not breathing that heavy, not systemically tired,
not really hitting that systemic failure
we're looking for.
In that case, I might start playing around with,
"All right, well, let's do a couple extra reps.
We're gonna have to decrease the load a little bit,
and we're going to be spending maybe a little bit more time
under tension within each set,
so we're getting a little bit more metabolic accumulation."
Or maybe I would play with the tempo.
Make them spend an extra second.
That's what this plus one here means,
is spend an extra second in that short position,
and, of course, for exercises that are appropriate for that,
that actually has some significant load
in that short position.
So increasing the metabolic demand of each set
because they're not being very metabolically-challenged
within the sets to contribute
to that overall Systemic stress.
Adam, did you have something?
-: No, no, Cody. I'm fine.
No, I apologize, Cody.
my screen was freezing up, so I'm just...
There I heard you. Yeah, sorry.
Yes, I'm good now. Thank you.
-: All right.
And then the other thing
you can also play around with here is exercise selection.
So you might go from, let's say, they're big bigs here.
One of them is like a hack squat.
Well, that's gonna be very biased in the amount of tension
to a very specific portion of the range.
Maybe we change that to a reverse banded hack squat,
which is going to be more significant time under tension
because it's going to allow us to almost flatten
that resistance profile a little bit.
So we're working more,
throughout more of the range of motion,
which, as we mentioned right at the beginning,
it's a magnitude change,
but it also is technically a volume of work change
because the tissue has to work more through more of the rep.
So an exercise selection change could also be a way
to increase the magnitude here.
All right, for this one, again, fat loss client.
Still little to no improvement in their cardio markers,
and maybe they're already at the upper end
of the volume for what we have written.
So this could be someone
who just has really good conditioning.
They have good conditioning already,
and we wanna push it a little bit further.
We're not seeing any changes in their body comp.
They're still hitting systemic failure,
and RPE seems appropriate.
So they're not sandbagging,
they're not dropping off super quick at the beginning,
but overall they're reporting, "It doesn't feel that hard."
So then in that case, from our kind of base program here,
we might actually just make the overall work denser.
So we have this backload.
The majority of the systemic stress here, again,
is gonna be at the end of the workout
with the big, big superset.
Basically everything is exactly the same,
except we just have a one big giant set.
Now, of course, this has to mean
you can actually logistically do this in your gym,
but, again, just giving you an example
of how we could do this.
So by, again, splitting up the bigs,
giving them maybe a little extra rest
between by throwing in that small muscle group in between,
maybe we can use a little bit more load for the bigs.
Maybe we can use even a little bit more load
for the smallest because those
are technically getting a longer rest period here
than they would have been in the backload scenario.
And, yes, the sets are still correct.
So in this case where I have asymmetric sets,
I would have them go through all four sets of everything,
and then you have two more sets of the bigs,
just very simply.
So if we wanna look at how this
would actually be an increase in the overall magnitude,
it will also technically increase the volume
of systemic stress.
So if we look at this, the blue line here,
this would be like the accumulation of systemic stress
using the backload, right?
So across the first half of the workout,
it's a very kinda slow gradual accumulation,
nothing serious.
Again, it's those small muscle groups in a tricep.
And then as we hit the big, big superset,
it kind of starts to shoot up significantly
until we hit kind of that ultimate systemic failure
at the end of the workout.
The green line would be the example here
where it's the giant set.
So we're training the big muscle groups
from the very first set in the entire workout.
So it's going to jump up much more rapidly,
and then our goal would be
to essentially maintain performance.
And so it's going to kind of taper.
It's not gonna accelerate as quickly
until we hit that ultimate failure at the end.
So if we kind of just look at area under the curve here,
would be our volume of systemic stress.
The overall volume of systemic stress
might be a little bit greater in that giant set scenario
because we're training large muscle tissue,
lots of muscle groups.
From the beginning, it's gonna jump up rather quickly,
and then maybe we ascend the load a little bit,
and then we stop ascending load just to try and maintain
that almost failure point, if you will,
across the last few sets.
-: And, Cody, we talked about this too,
like in how you express this.
Even yesterday with the with the backload too,
and like when we spread it out with the big bigs at the end,
you're gonna see that.
And when you take that, if you guys think about that,
like with the bigs, when you spread them out,
if you think about that,
what it's going to do, imagine it...
I told Cody this too.
When you're monitoring heart rates, okay, for clients,
when you hit this right and you spread those bigs out,
you're gonna see that heart rate kinda get up
and kinda just stay, just like the green line,
just like he has.
It's gonna kinda stay there and elevate it
versus you put those big at the end,
especially with bigger dudes,
man, you're gonna see it really hit there when you're going,
man, maybe even with the backload,
if you would do the average heart rate for the workout,
it might be the same or possibly even lower
than the average heart rate for somebody
who's spreading the bigs out, right?
You can actually kind of see that a little bit.
So you're like,
"Man, that whole average heart rate was higher
when you kinda spread them out."
And it would make sense to you because,
man, if I was going for some systemic adaptations,
and if I wanna get get even a little bit
more acute with it and say,
"Dude, let's go a little more cardiovascular here,"
you could do that, and we would spread it out.
We would get that average heart rate
throughout the workout versus towards the end.
If that's what helps you guys,
kind of help you visualize how these things are working,
what we're seeing.
-: All right, and so if we look
at the other half of this ratio,
we're looking at the homeostatic drive,
which is going to be, do we have too many calories,
or do we need to make, again, a macronutrient adjustment?
-: Okay, guys, so here, so we're in fat loss goal.
We're in systemic. Performance is improving.
So we look at performance markers across the board.
We're good here.
Feels recovered. Sleep was good.
Who doesn't sleep well after Thanksgiving Day, right, Cody?
Like if you're eating, you can probably sleep pretty good.
Yeah, some people eat, when they eat,
their sleep's interrupted, but sleep is good here,
and we are trying to push fat loss.
Nearly all biomarkers and performance markers
check out across the board, okay?
We're hitting all those goals, all right.
Now weight moving up slowly, consistently.
We are noticing that. Hmm, okay.
And the waist circumference is increasing.
So here you guys have to understand that when know this,
like with too many calories,
you're looking at the workouts,
and you're looking at what you have planned for that client.
And you're going, "The workouts are good here," okay?
This seems like a good amount of work for you, okay?
And you have to understand too,
well, how would you know that?
Well, what if this is a client
I've been working with for a while,
and this is actually their second systemic block for them?
Use your trainer brain.
I'm comparing it to the previous systemic block,
and I've built off of that.
So I've ruled out the workout in this case, okay?
It is not the workout. We know that, okay?
Workouts are good.
And, actually, even if we're doing,
like we're prescribing like steps or hitting our step marks,
but weight is still going up, let's get into the diet,
and that's when we start to get into like,
we're probably gonna be eating too much food, okay?
It's just a lever that we can pull.
It's a button that I can push.
And I've checked out the workout.
Everything across the board is good.
Nothing is moving though. And we are here for fat loss?
Boom, we're going to push that calorie button.
And also, guys, remember (fingers tapping) trainer brain.
I wrote the diet, I know where they're at,
and I feel comfortable with putting them in a deficit.
Trainer brain.
You have to remember, guys, and, you guys,
I see questions coming in, and we're gonna get to them.
Some of these things here are not
like you've just done this in one week.
You have to think that we've been working
with these people in blocks.
This isn't all client that we are just starting,
and this is the first week of training,
and this is how you read it.
We have seen these.
These are things that we were adapting over
by people we've worked with for a while,
that you're gonna be kind of seeing.
I hope that's clear.
It's not like sometimes you're just seeing these things,
like, "We only had them for seven days or two weeks,
and you know how to make these adjustments."
Well, sometimes, like this one here, this one here is a case
where you could rule out the workout.
How is that possible?
Well, I wrote it and I've been training them for a while
and maybe this is not their second one, third one.
This might be their fourth one.
I have ruled out the workout,
and these biomarkers are not moving in that direction,
but I want them to.
I wrote the diet. I'm looking at the diet.
Let's have a conversation
about the hole underneath your nose and reducing calories
to get the markers moving the right direction.
Cody, your mic.
Hit your mic.
-: Here we go, all right.
This person, overall goals, hypertrophy,
and they're just here for conditioning.
So performance is great.
Volume, again, on par with training history,
so we have to base this
on what we've done with them previously.
They feel great.
They have a training day/off day nutrition split,
so meaning training day,
maybe they have a little more calories,
a little more macros.
Training off day, things are down a little bit.
And they're noting that they're having
some energy fluctuations, like there is going up and down
after some of their meals on their training days.
We noticed that their weight increases after training days
and declines after off days,
and some of their circumference measurements
are going up again on the training days,
I should note there.
So this might be a case where maybe they have
too many carbohydrates on their training day.
Now that could be in total,
or perhaps if we were biasing the carbohydrates
around their training time, maybe we just need
to distribute them a little more evenly across the day.
So those energy fluctuations in this scenario
might indicate to me that maybe
they're having a little trouble regulating blood sugar
after those larger, higher carbohydrate meals.
So first option may just be, again,
lower the average carbs per meal, spread 'em out
through a couple other meals, see how they do.
But if we're looking at those major,
like those weight fluctuations,
if they're fairly significant,
maybe we just move some of those carbohydrates
from their training day, move 'em over to their off day,
again, distribute it out.
So we're not changing their overall calories.
We're just kinda moving carbohydrates
or bringing them down a little bit,
maybe adding a little bit more protein
or a little bit more fat,
depending on, again, where those are at.
If we're already out or on a high amount of protein,
maybe we give them a little bit more fats, for example.
And then these will be some fairly consistent things
you will see, is like if they're not hungry between meals,
they're saying they're full all the time,
if you're getting feedback on their bowel movements,
and their bowel movements are heavy and dense,
likely protein is too high.
So that would be an opportunity to bring that down
and maybe put those calories elsewhere.
And then, again, looking at,
I mean, stools will actually tell you more
than most people maybe give credit.
If you're having loose stools
or they're greasy or they're floating,
they're probably not digesting their fats very well.
That could be a high, they have a high amount of fats.
That might be the issue.
So our first step, troubleshooting step there,
might be to just decrease fats a little bit,
maybe add some fiber depending on if we know
how much fiber they're having
or if they're having any at all.
You can experiment with that
to make sure that is not the case.
And those two will kind of be consistent
across all of them, not just specific to systemic training.
And then, finally, if we get everything correct,
this next one is that the most important slide
of the whole presentation, so prepare yourselves.
When you get everything correct,
what you get is a nice, crisp high five.
Ray, you did it. You're a hero.
Your clients will love you, and you might get more clients
because your current clients are doing great.
(slowly pulsating music)