WEBVTT
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This is going to be the first session
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of the practical application/Q&A sessions
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that Adam and I will be doing
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basically every other week for you guys.
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So after coach Kasem does his theory-based module
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on the different phases or types of training,
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we will follow that up the next week,
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going into the practical adjustments of a program designed
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for you guys to get a little bit more into detail.
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So what we'll be doing is we'll go
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through a very similar order that Kasem covered
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in his presentation of that stimulus to stress,
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stimulus and stress to recovery ratio.
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What that means, what that looks like
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in some case study examples,
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and then we'll go through in each case
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how we would make adjustments to the actual training
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or nutrition based on what that case looks like.
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So I will throw up our little presentation here
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that we got set up for you.
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Cool. And our heads aren't too big, so that's awesome.
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It worked out great.
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All right.
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Like we know what we're doing, Cody.
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Almost.
Almost.
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So this is kind of the four main sections
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that we're gonna go through.
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The first one we'll cover is basically
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how do you know that the program was wrong?
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And that could be either
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the program wasn't written correctly for the stimulus,
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so we'll look at some of the things you can check for that,
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or maybe the program was written fine,
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but this isn't just a trainable stimulus
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for them at this time.
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So in this case, we're gonna be looking
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at systemic training through this whole unit.
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So if it's incorrect for the stimulus,
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some of the things we might see
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are excessive local soreness,
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or maybe their limiting factor
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was not their actual conditioning.
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So if they're getting excessively sore,
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maybe it was too many sets to failure,
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you were doing too much work in a lengthened muscle range,
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maybe the resistance profiles weren't properly assigned,
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or maybe the architecture was wrong.
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If you were doing supersets for the same muscle group,
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that's usually not something we're gonna do
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in systemic stimulus, for example.
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And then if we're looking at the condition aspect,
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maybe if the rest periods are too long,
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the rep ranges aren't appropriate,
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or they're getting progress in other markers
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than the actual conditioning ones we're looking for,
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it says like, "Oh, I'm, I'm getting stronger,
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but my heart rate isn't changing.
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I'm not recovering faster between sets,"
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then the program probably was not written correctly
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for what we're going for.
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And then the other option,
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maybe you had all that stuff correct,
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and it's just not trainable for them.
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So sleep, body weight, performance,
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all of those kind of go the wrong direction
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right off the bat,
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and those are kinds of things we're looking for,
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that they're just not a good trainable stimulus
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for them at this time.
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So we basically have a couple options.
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Would be obviously we're not gonna hit
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systemic hard right now, so we're gonna de-load that.
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Maybe we go to a neurological program
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or something else that's not overly systemic,
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but we need to start bringing that systemic tolerance up.
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So maybe that's when we add in something
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like a little bit of low intensity, steady-state cardio
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to kind of just get their cardiovascular system
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a little bit more conditioned
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before we actually put them in a dedicated program.
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And then, of course,
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we have supplementation to support liver health.
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And won't get into that in-depth in this unit.
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There will be a supplementation module
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and unit later in the course
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where Kasem will get more into that.
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Adam, do you have anything to add
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on this first kind of section we're looking at here?
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No, no, not so much here, Cody.
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The thing is too, is with systemic too,
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when you're in it, when you're in there and you're wrong,
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you almost wanna, like with any stimulus, guys,
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when you think about these things,
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if you're really wrong, and you look at the program,
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you're also might be at a point you're like,
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"I can't regress this thing any less," right?
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In systemic sometimes you're just like,
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"Well, we can't really do anything less, dude."
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Like you said, sometimes some people come to you,
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and they've been doing a lot of everything,
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let's say two kitchen-sink approaches
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with not only now with the training, but also with the diet,
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and what now is the supplementation.
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It's all kitchen sinks.
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So you look, "Oh, my gosh, it's kitchen sink everywhere,"
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and you're trying to figure some things out
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with some new people,
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and you start 'em on a program like this,
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sometimes doing the LISS cardio
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is one of the best places to go, right?
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Like try to figure some things out.
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So I find with systemic a lot, when it's wrong,
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you're also kind of looking at the program,
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and you're going, "Billy, we just can't go any less.
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Maybe there's something else here going on."
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So I find that a lot when I do my assessments,
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my initial check-ins and things, yeah.
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Yeah, if we're already at three sets,
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there's not a whole lot less we can do.
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Yeah. Yeah, absolutely.
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All right, so as we start getting
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into these different case scenarios here,
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this is kind of just a very basic, general template
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that we'll be using for some of our examples
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as here's the baseline, and then what we would adjust
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if we're trying to go up or down in some metrics.
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So this would be a half body program
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and something we could do between three
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to four times a week, for example.
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Very important thing to remember, though,
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as we get into these examples,
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these scenarios we're creating
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are like something you might see in a check-in.
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So these aren't meant to be a list
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of every possible thing you could see
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that would indicate, "Oh, the training is too much.
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Oh, the nutrition is too little."
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There may be some things
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that could fall into both categories,
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but we're gonna look at like,
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"Okay, what are the key things that would lead me
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to whatever conclusion we're making to make an adjustment
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towards training rather than nutrition
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or volume versus magnitude?"
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So you have to look at all of these in context.
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If you wanna look at just the whole list of everything,
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that's when you wanna go back
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to the previous unit that Kasem did,
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where he actually lists out all the different indicators
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for over/under recovery, over/under training,
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that kind of stuff.
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And, guys, you have to really, really here,
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when you look at these things
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and even when you have your list,
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if you go back and review,
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and I'm telling you to review the previous sections.
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Cody, I don't know how many times you
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and I have reviewed the sessions.
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How many times have you watched
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a certification yourself, Cody?
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Who knows?
Probably like three
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Right, yeah.
all the way units.
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Of some units, more than that.
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Exactly.
Just to refresh.
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Exactly, so the key thing is you wanna remember
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if we have these lists, you can find,
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as we actually go through different stimuli
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and you're learning these things,
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that there's gonna be a lot of things that carry over
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and they're gonna be like, they look the same.
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One thing that Coach Kasem was really good about, he's like,
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"You sometimes are gonna have to use your trainer brain."
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And you're going, "Well, how am I deciding
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between this and that?"
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And, "How do I know if it's more of this or more than that?"
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Sometimes it's like you just gotta use your training brain,
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and sometimes the answer is,
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"Because Eddie can only do it two days a week."
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"Oh, well, that's not on your check-in.
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How did you know that?" Well, that's my trainer brain.
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So we'll try to add that in.
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So don't think that when I say, or Cody says,
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"Hey, we're gonna bring up calories,"
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it's because we're seeing this list of eight items,
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and that's when you always bring up calories.
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Because guess what?
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This list of eight items you're gonna see
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for this client later on, down the road with Coach Kasem,
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we're talking about hypertrophy,
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those list of eight items might come up
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in that phase for that client,
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and it means something different, right?
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So you've got there's going to be a lot of things here,
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so we're gonna try to work our way through it and explain
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and try to give you the real-world examples
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of what we're seeing.
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So please just don't take the slides as like,
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this is what makes equals less volume or more volume.
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This is what equals more food.
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Let's just work our way through it and try to...
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We're basically seeing on principles, right, Cody?
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It's more principle-based, I guess.
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And if you're not absolutely sure,
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it's like taking your best guess
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and assessing "Was that the right decision?" is okay.
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If you don't get 100% the first time, well, you can learn,
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and then you'll get better at it the next time.
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So it's a process.
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Well, and I tell you what.
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If you're here, you actually have a thought process,
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and you're trying to make the assertion,
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just the fact that you're doing that,
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you're better than anything out there.
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Trust me, assessing a program and having a thought process
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and trying to decide these things,
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most people don't even do that.
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So you're ahead of the game,
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and you're heading in the right direction.
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It's the least, that. We are doing very well here.
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Yep, and as we go through this, guys,
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feel free to just pop all your questions in the chat.
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Or if you're watching the recording,
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there's a question box below the unit.
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And if we're on here live,
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we will save all those questions
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and head towards those at the end; we will have a Q&A.
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So feel free to pop those in as they come into your mind.
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If we cover them during the presentation, then we will,
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well, you're good to go.
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So first section here is looking at the ratio
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of the stimulus/stress to the recovery.
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So we'll get into our first section here,
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and Coach Adam will kick us off with
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if we're looking at one of these two options,
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first one will be too much volume is contributing
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to that elevated stimulus/stress to recovery ratio.
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There we go. Okay.
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Okay, guys. So let's walk our way through here.
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This is a fat loss client, body comp.
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Now body comp is our goal here,
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so we're choosing the systemic stress,
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and our goal is body comp.
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Now the overall goal for this client is fat loss,
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but we are here specifically
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for some body comp improvements, right?
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So what is that? What do we wanna see here?
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We'll probably wanna see some
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of these biomarkers we have here.
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So here's what's coming into the assessment
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for the check-in site.
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First we're seeing little to no improvement
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of biomarkers, all right?
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So the body weight, it's not moving.
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Circumference measurements, they're not moving either.
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We have little to no improvement.
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We're really not seeing anything significant happening here.
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We're also noticing a little bit of water retention
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in our check-in pictures, okay?
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And it's possible that it could be down after an off day.
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Okay, so we're noticing
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00:10:37.550 --> 00:10:40.040
that we're having water retention check-in pictures.
263
00:10:40.040 --> 00:10:40.970
We're also talking to them like,
264
00:10:40.970 --> 00:10:42.550
"Hmm, okay, what's going on?
265
00:10:42.550 --> 00:10:44.047
What do you think about after an off day?"
266
00:10:44.047 --> 00:10:45.510
"Hey, in the off day,
267
00:10:45.510 --> 00:10:48.510
it seems like the water's coming down; I feel better."
268
00:10:48.510 --> 00:10:50.400
Some people might express this as like bloat.
269
00:10:50.400 --> 00:10:51.850
And Cody and I we're actually talking about it yesterday.
270
00:10:51.850 --> 00:10:54.090
I actually have some guys when we check-in, Cody,
271
00:10:54.090 --> 00:10:55.080
they'll actually know when they have
272
00:10:55.080 --> 00:10:56.190
with their wedding ring.
273
00:10:56.190 --> 00:10:58.740
They wake up and they're going, "Oh, that's not normal.
274
00:10:58.740 --> 00:10:59.573
What's going on there?"
275
00:10:59.573 --> 00:11:01.410
Like a little bit of stuff everywhere, right?
276
00:11:01.410 --> 00:11:03.670
So we got a watery look to ourselves here.
277
00:11:03.670 --> 00:11:07.250
Okay, so then we're also noting sleep disturbances.
278
00:11:07.250 --> 00:11:08.970
Okay, what's going on with sleep?
279
00:11:08.970 --> 00:11:10.640
We're waking in the middle of the night,
280
00:11:10.640 --> 00:11:12.950
and we're having a hard time falling asleep.
281
00:11:12.950 --> 00:11:15.730
Hmm, okay. Red light goes off here.
282
00:11:15.730 --> 00:11:18.640
So let's move down forward. Further, sorry.
283
00:11:18.640 --> 00:11:21.250
Little to no improvement in the workout performance.
284
00:11:21.250 --> 00:11:23.820
Okay, "Hey, is the workout difficulty,
285
00:11:23.820 --> 00:11:24.887
what does it feel like to you?"
286
00:11:24.887 --> 00:11:27.890
"Man, it's kind of tough. It's pretty tough, yeah."
287
00:11:27.890 --> 00:11:32.580
Okay, and also we might even see with this that when it's,
288
00:11:32.580 --> 00:11:34.450
let me say, when not even that the workout is hard,
289
00:11:34.450 --> 00:11:37.917
but what you'll see is when we're adjusting for volume here
290
00:11:37.917 --> 00:11:40.110
and we have too much volume in this program,
291
00:11:40.110 --> 00:11:43.040
what you'll see is people aren't hitting that neural drive.
292
00:11:43.040 --> 00:11:45.410
They're just not getting up there.
293
00:11:45.410 --> 00:11:47.800
They aren't really getting to that peak neural performance.
294
00:11:47.800 --> 00:11:50.050
You're seeing like, "Man, you should be able to.
295
00:11:50.050 --> 00:11:52.390
Dude, I know that when you do a set on late press
296
00:11:52.390 --> 00:11:55.400
for a set of 10 and I give you plenty of rest,
297
00:11:55.400 --> 00:11:58.890
you do four 45s on your side, no problem.
298
00:11:58.890 --> 00:12:01.540
Now I know I put late press in your systemic.
299
00:12:01.540 --> 00:12:02.860
I know you shouldn't be doing four plates
300
00:12:02.860 --> 00:12:04.370
because this is systemic,
301
00:12:04.370 --> 00:12:06.830
but you should be doing more than one or two,
302
00:12:06.830 --> 00:12:09.290
so what's going on here?"
303
00:12:09.290 --> 00:12:11.240
So you're seeing that there's a big strength drop off.
304
00:12:11.240 --> 00:12:13.480
They should be able to get up there a little bit,
305
00:12:13.480 --> 00:12:15.110
and you're seeing this throughout the entire program.
306
00:12:15.110 --> 00:12:16.860
You're just seeing there's no real peak
307
00:12:16.860 --> 00:12:18.840
in strength here coming out.
308
00:12:18.840 --> 00:12:20.900
There's none of that. If that helps.
309
00:12:20.900 --> 00:12:23.820
Now this is just anecdotal too, and I observe a lot, okay?
310
00:12:23.820 --> 00:12:27.480
And also this client, I'd be tracking morning heart rate.
311
00:12:27.480 --> 00:12:28.950
And it would seem like there'd be a trend
312
00:12:28.950 --> 00:12:31.140
of this morning heart rate kind of being elevated, okay?
313
00:12:31.140 --> 00:12:32.530
So I'm asking these questions.
314
00:12:32.530 --> 00:12:34.470
And remember, guys, you're always reviewing.
315
00:12:34.470 --> 00:12:36.773
This is kind of what's sticking out in your brain here,
316
00:12:36.773 --> 00:12:38.750
what I'm seeing in the assessment, right?
317
00:12:38.750 --> 00:12:40.170
If I'm doing body comp,
318
00:12:40.170 --> 00:12:42.570
and I'm trying to drive some kind of fat loss,
319
00:12:42.570 --> 00:12:45.010
I'm expecting certain biomarkers to be moving.
320
00:12:45.010 --> 00:12:46.330
So in this phase,
321
00:12:46.330 --> 00:12:48.170
there are certain biomarkers that I'm tracking
322
00:12:48.170 --> 00:12:49.488
that I'm really looking hard at,
323
00:12:49.488 --> 00:12:51.650
and I'm cuing in on it at this phase, right?
324
00:12:51.650 --> 00:12:53.230
And I see those things not moving,
325
00:12:53.230 --> 00:12:55.130
now I'm gonna start to really start to dig deep
326
00:12:55.130 --> 00:12:56.900
and get answers to things.
327
00:12:56.900 --> 00:12:57.733
Okay, Cody.
328
00:12:59.474 --> 00:13:02.790
I think I can do this every day. All right.
329
00:13:02.790 --> 00:13:04.470
Okay, so here's what we were doing,
330
00:13:04.470 --> 00:13:08.270
and we're doing just the nice, our systemic program here,
331
00:13:08.270 --> 00:13:09.470
and we have the three small muscle groups
332
00:13:09.470 --> 00:13:11.200
and the two big muscle groups.
333
00:13:11.200 --> 00:13:13.260
Now when we look at this program,
334
00:13:13.260 --> 00:13:14.950
we're gonna look it over here,
335
00:13:14.950 --> 00:13:16.700
and we're thinking, "Man, we have too much volume here,
336
00:13:16.700 --> 00:13:19.390
so where can we get a reduction in volume here?"
337
00:13:19.390 --> 00:13:22.650
Let me show you what I did. Go to the next slide here.
338
00:13:22.650 --> 00:13:23.483
There you go.
339
00:13:23.483 --> 00:13:26.060
Simple, right? Simple.
340
00:13:26.060 --> 00:13:26.893
So I'm gonna go back,
341
00:13:26.893 --> 00:13:28.970
and let me just look at it again there, show you.
342
00:13:28.970 --> 00:13:32.220
So we walk in this program, and we had four sets here.
343
00:13:32.220 --> 00:13:34.760
You're going, "Hmm, where can I take a reduction here?
344
00:13:34.760 --> 00:13:36.730
Where can I get a reduction in volume?"
345
00:13:36.730 --> 00:13:40.810
And now, remember, review your notes, what is volume?
346
00:13:40.810 --> 00:13:42.270
How are we gonna reduce volume?
347
00:13:42.270 --> 00:13:44.170
What comes to your mind first?
348
00:13:44.170 --> 00:13:45.010
We're gonna think volume
349
00:13:45.010 --> 00:13:47.430
is gonna be more associated with sets.
350
00:13:47.430 --> 00:13:48.570
It's gonna be more associated
351
00:13:48.570 --> 00:13:51.090
with the frequency and split, okay?
352
00:13:51.090 --> 00:13:53.680
So let's look to that first when we're gonna reduce volume.
353
00:13:53.680 --> 00:13:56.000
We saw our assessment. Let's bring some volume down.
354
00:13:56.000 --> 00:13:58.630
Hmm, maybe there's something I can do with those sets.
355
00:13:58.630 --> 00:13:59.810
And that's where we went.
356
00:13:59.810 --> 00:14:01.930
Just dropped, took one set off.
357
00:14:01.930 --> 00:14:03.960
One set off. Right there.
358
00:14:03.960 --> 00:14:06.540
Very simple, simple approach to adjusting volume, right?
359
00:14:06.540 --> 00:14:09.633
Pretty basic. Now we can move on forward.
360
00:14:09.633 --> 00:14:12.750
Here. Now here's another example.
361
00:14:12.750 --> 00:14:14.870
Now let's work our way through this program.
362
00:14:14.870 --> 00:14:17.610
So with this, let's say that this is our base program
363
00:14:17.610 --> 00:14:18.780
where we're starting,
364
00:14:18.780 --> 00:14:21.220
and we have that overall assessment come in.
365
00:14:21.220 --> 00:14:22.940
None of the body's circumference measurements
366
00:14:22.940 --> 00:14:24.910
are coming down, okay?
367
00:14:24.910 --> 00:14:28.170
We're having some discrepancies, some sleep disturbances.
368
00:14:28.170 --> 00:14:30.260
Okay, we're seeing these things come in.
369
00:14:30.260 --> 00:14:32.200
The same set we just talked about.
370
00:14:32.200 --> 00:14:34.950
And this is our base program now, but we look down here,
371
00:14:34.950 --> 00:14:37.230
look how I have the B1 and B2:
372
00:14:37.230 --> 00:14:40.030
heel-elevated squat, plate-loaded chest press.
373
00:14:40.030 --> 00:14:42.350
This is a rep. Hmm.
374
00:14:42.350 --> 00:14:43.800
Well, maybe I can do that here.
375
00:14:43.800 --> 00:14:46.210
I can get a regression in volume in another way.
376
00:14:46.210 --> 00:14:51.210
So here, switch it and go to leg extension and cable fly.
377
00:14:52.200 --> 00:14:54.790
There is my reduction in volume. Now why?
378
00:14:54.790 --> 00:14:58.660
If you go back here and we look at B1 and B2 here,
379
00:14:58.660 --> 00:15:01.950
we have heel-elevated squat, plate-loaded chest press.
380
00:15:01.950 --> 00:15:04.080
Man, heel-elevated squat, man.
381
00:15:04.080 --> 00:15:06.090
Now even though we're pretty good at isolating stuff there,
382
00:15:06.090 --> 00:15:07.630
that's a pretty integrated movement, right?
383
00:15:07.630 --> 00:15:10.260
Very systemic, demanding, maybe global demanding too, right?
384
00:15:10.260 --> 00:15:12.730
That's what I call systemic global demanding.
385
00:15:12.730 --> 00:15:14.240
Plate-loaded chest press, same way.
386
00:15:14.240 --> 00:15:16.290
And look at this plate-loaded chest press, man.
387
00:15:16.290 --> 00:15:18.960
You can get a lot of output here, right?
388
00:15:18.960 --> 00:15:21.090
Big range of motion, this plate-loaded chest press.
389
00:15:21.090 --> 00:15:22.330
That's a big movement there.
390
00:15:22.330 --> 00:15:24.440
But what if we take those bigs down a little bit
391
00:15:24.440 --> 00:15:26.030
to more of that isolation.
392
00:15:26.030 --> 00:15:27.470
And here if we get real acute with it,
393
00:15:27.470 --> 00:15:30.280
we overload that short position a little bit.
394
00:15:30.280 --> 00:15:32.070
So that's a little bit lower volume here.
395
00:15:32.070 --> 00:15:33.450
I'm gonna lower it right now.
396
00:15:33.450 --> 00:15:35.320
Let's call it lower systemic volume.
397
00:15:35.320 --> 00:15:36.990
I guess that'd be the best way to put it, right, Cody?
398
00:15:36.990 --> 00:15:38.830
We would say lower systemic volume,
399
00:15:38.830 --> 00:15:40.460
is the best way to say that, okay?
400
00:15:40.460 --> 00:15:43.840
And that's how you would do small reductions in volume.
401
00:15:43.840 --> 00:15:46.030
And what you're trying to do too, guys,
402
00:15:46.030 --> 00:15:49.180
and I in my own programming, in my own design,
403
00:15:49.180 --> 00:15:51.050
that when I'm doing these reductions,
404
00:15:51.050 --> 00:15:53.060
just like when I'm doing progressions,
405
00:15:53.060 --> 00:15:56.220
I'm trying to be conservative for the most part.
406
00:15:56.220 --> 00:15:59.060
Unless something's just drastically crazy in the assessment,
407
00:15:59.060 --> 00:16:00.470
I am trying to look for those pushes.
408
00:16:00.470 --> 00:16:01.900
It might just need to be a set.
409
00:16:01.900 --> 00:16:03.680
It might need to be just adding
410
00:16:03.680 --> 00:16:06.100
or just changing the split, whatever it is.
411
00:16:06.100 --> 00:16:08.880
But I'm gonna kind of look for a minimum effective dose
412
00:16:09.890 --> 00:16:11.250
unless it's just way off, right?
413
00:16:11.250 --> 00:16:13.310
If we're just throwing up all over the place every day,
414
00:16:13.310 --> 00:16:15.750
okay, well, maybe we're wrong at that point, right?
415
00:16:15.750 --> 00:16:17.640
There's small little changes you can make.
416
00:16:17.640 --> 00:16:19.850
And once again, Cody and I were talking,
417
00:16:19.850 --> 00:16:21.580
you really gotta use your trainer brain.
418
00:16:21.580 --> 00:16:22.960
You really gotta look at your program
419
00:16:22.960 --> 00:16:24.540
and look at this thing up and down and figure out,
420
00:16:24.540 --> 00:16:25.470
where can I go from here?
421
00:16:25.470 --> 00:16:27.430
How do I get more? How do I get less?
422
00:16:27.430 --> 00:16:29.930
And sometimes in the minimum thing.
423
00:16:29.930 --> 00:16:32.910
So you can see here, once again, just taking that thing
424
00:16:32.910 --> 00:16:35.450
from the big integrated movement of a squat,
425
00:16:35.450 --> 00:16:37.700
and we wanna bring lower systemic volume down,
426
00:16:37.700 --> 00:16:39.340
take it to leg extension.
427
00:16:39.340 --> 00:16:41.470
That just makes sense in your trainer brain, right?
428
00:16:41.470 --> 00:16:42.820
You don't even have to go into all the physiology
429
00:16:42.820 --> 00:16:44.010
to make sense that that's going
430
00:16:44.010 --> 00:16:45.800
from something very integrated
431
00:16:45.800 --> 00:16:48.330
to something that's very isolated, right?
432
00:16:48.330 --> 00:16:49.823
That just makes sense when you think of it
433
00:16:49.823 --> 00:16:51.943
in a systemic stimuli.
434
00:16:54.500 --> 00:16:57.390
And so before we move on to magnitude,
435
00:16:57.390 --> 00:16:58.350
I just wanna touch on...
436
00:16:58.350 --> 00:17:02.110
So all this stuff Adam had on his examples slide there
437
00:17:02.110 --> 00:17:03.510
was all great examples of stuff
438
00:17:03.510 --> 00:17:05.140
you might actually get in a check-in.
439
00:17:05.140 --> 00:17:09.580
Now, if you're maybe in-person clients and stuff,
440
00:17:09.580 --> 00:17:12.590
and you're watching or getting feedback from them live,
441
00:17:12.590 --> 00:17:14.200
and like, what is your perceived rate
442
00:17:14.200 --> 00:17:16.490
of exertion going throughout these sets?
443
00:17:16.490 --> 00:17:18.130
And maybe you start to notice
444
00:17:18.130 --> 00:17:23.020
that the earlier sets actually start to feel harder
445
00:17:23.020 --> 00:17:25.330
even if you're not increasing load.
446
00:17:25.330 --> 00:17:28.870
Or maybe the overall performance from workout
447
00:17:28.870 --> 00:17:31.580
to workout starts to drop off a little bit.
448
00:17:31.580 --> 00:17:32.990
That could also be an indicator
449
00:17:32.990 --> 00:17:35.020
that maybe the volume is too high.
450
00:17:35.020 --> 00:17:37.420
And if we're already kind of closer
451
00:17:37.420 --> 00:17:39.290
to the lower end of volume
452
00:17:39.290 --> 00:17:42.403
for whatever your split or something is here,
453
00:17:43.619 --> 00:17:45.390
maybe we actually need to change the split.
454
00:17:45.390 --> 00:17:48.200
So maybe going from a total body to a half body
455
00:17:48.200 --> 00:17:53.200
so you have less volume of tissue being worked per session
456
00:17:53.210 --> 00:17:54.700
can be kind of the next step
457
00:17:54.700 --> 00:17:57.260
in further decreasing volume if needed.
458
00:17:57.260 --> 00:18:00.000
We're already at like, we have a total body program,
459
00:18:00.000 --> 00:18:03.370
and we have, let's say, three sets of everything.
460
00:18:03.370 --> 00:18:07.130
Maybe moving to a half body with three sets of everything
461
00:18:07.130 --> 00:18:09.680
is less total tissue work in the session,
462
00:18:09.680 --> 00:18:12.550
lowering the volume of systemic stress possibly.
463
00:18:12.550 --> 00:18:14.550
So that could be another option as well.
464
00:18:16.240 --> 00:18:19.770
All right, so now getting on to the other training,
465
00:18:19.770 --> 00:18:21.290
I guess I don't wanna say variable
466
00:18:21.290 --> 00:18:23.800
'cause it's an aggregate of variables,
467
00:18:23.800 --> 00:18:25.490
but the other aspect of training
468
00:18:25.490 --> 00:18:27.963
is the magnitude of the stimulus itself.
469
00:18:28.860 --> 00:18:32.490
Now an important thing when we talk about magnitude is,
470
00:18:32.490 --> 00:18:35.290
yes, when you adjust magnitude variables,
471
00:18:35.290 --> 00:18:39.310
it will technically affect the volume of stimulus.
472
00:18:39.310 --> 00:18:41.380
So when we're looking at magnitude here,
473
00:18:41.380 --> 00:18:43.760
we're looking at everything outside of adjusting
474
00:18:43.760 --> 00:18:45.520
basically the number of sets.
475
00:18:45.520 --> 00:18:46.740
When we're talking about volume,
476
00:18:46.740 --> 00:18:48.400
we're talking about the number of sets
477
00:18:48.400 --> 00:18:50.410
that contribute to the stimulus,
478
00:18:50.410 --> 00:18:53.620
just to kinda help clarify here for some of you
479
00:18:53.620 --> 00:18:56.300
that have maybe gone through the progressive overload stuff
480
00:18:56.300 --> 00:18:59.560
and seeing how changing tempo and resistance profile
481
00:18:59.560 --> 00:19:01.930
affects the volume of stimulus, right?
482
00:19:01.930 --> 00:19:03.970
So we're just trying to differentiate that here.
483
00:19:03.970 --> 00:19:06.500
So in this example here,
484
00:19:06.500 --> 00:19:09.100
this is someone who has a conditioning goal.
485
00:19:09.100 --> 00:19:10.870
Their overall goal is hypertrophy.
486
00:19:10.870 --> 00:19:12.240
We're putting them in systemic
487
00:19:12.240 --> 00:19:14.670
because we'll wanna work on their conditioning,
488
00:19:14.670 --> 00:19:18.540
maybe to potentiate their ability to handle more volume
489
00:19:18.540 --> 00:19:20.230
in another hypertrophy block.
490
00:19:20.230 --> 00:19:22.270
Maybe that's their next program.
491
00:19:22.270 --> 00:19:27.270
So in the program they drop off fairly early
492
00:19:28.100 --> 00:19:29.500
and fairly quickly.
493
00:19:29.500 --> 00:19:32.930
So it's not gonna be a gradual drop off in load
494
00:19:32.930 --> 00:19:35.860
or maybe like the RPE just kind of gradually creeps up.
495
00:19:35.860 --> 00:19:39.254
It's like they go from a seven RPE to a 10 RPE,
496
00:19:39.254 --> 00:19:40.520
(snaps fingers) like one set,
497
00:19:40.520 --> 00:19:42.653
and then their loads start to drop off,
498
00:19:43.490 --> 00:19:45.597
which would be example of point number two,
499
00:19:45.597 --> 00:19:47.960
the RPE is increasing faster than expected.
500
00:19:47.960 --> 00:19:50.060
Maybe that's without even changing the load.
501
00:19:50.060 --> 00:19:51.470
So they just get to that second set
502
00:19:51.470 --> 00:19:54.040
and they are already gassed.
503
00:19:54.040 --> 00:19:56.440
This person, they start to get a little nauseated
504
00:19:56.440 --> 00:19:58.350
maybe partway through the workout.
505
00:19:58.350 --> 00:20:00.200
We're not really seeing much improvements
506
00:20:00.200 --> 00:20:02.100
in their performance from workout to workout.
507
00:20:02.100 --> 00:20:04.990
Let's say this is like a two week check-in.
508
00:20:04.990 --> 00:20:06.450
But all their carbs and calories
509
00:20:06.450 --> 00:20:08.370
and stuff seem to be appropriate based
510
00:20:08.370 --> 00:20:11.160
on what we've been working with with them previously.
511
00:20:11.160 --> 00:20:13.160
So that's the other thing with these check-ins,
512
00:20:13.160 --> 00:20:15.190
is you still have to have enough data
513
00:20:15.190 --> 00:20:16.540
and apply what you know
514
00:20:16.540 --> 00:20:19.200
from how long you've been working with them
515
00:20:19.200 --> 00:20:21.290
to be able to integrate that into your decision.
516
00:20:21.290 --> 00:20:23.640
You can't just look at a snapshot in time.
517
00:20:23.640 --> 00:20:26.563
You need to take more context into account.
518
00:20:27.850 --> 00:20:29.880
So for this person,
519
00:20:29.880 --> 00:20:33.530
because they tend to be dropping off in this manner,
520
00:20:33.530 --> 00:20:37.500
maybe my first step here, if we look at our initial program,
521
00:20:37.500 --> 00:20:41.120
might just be to increase their rest, right?
522
00:20:41.120 --> 00:20:42.820
So it's like they don't have enough time
523
00:20:42.820 --> 00:20:44.900
to recover systemically between sets
524
00:20:44.900 --> 00:20:48.220
to actually be able to perform, right?
525
00:20:48.220 --> 00:20:50.040
'Cause when we're going for a systemic stimulus,
526
00:20:50.040 --> 00:20:55.040
our goal is to eventually peak up to it
527
00:20:55.360 --> 00:21:00.150
or work up to a certain level of systemic stress,
528
00:21:00.150 --> 00:21:03.030
not just gas you and then you're done, right?
529
00:21:03.030 --> 00:21:05.760
We need a certain volume of total work
530
00:21:05.760 --> 00:21:08.443
to actually drive some of these adaptations.
531
00:21:09.690 --> 00:21:10.603
Cody, if I may.
532
00:21:11.580 --> 00:21:13.260
Guys, too, one thing that might help you.
533
00:21:13.260 --> 00:21:16.340
When I was learning to decide to separate these things,
534
00:21:16.340 --> 00:21:18.050
when you look at magnitude, and you're thinking
535
00:21:18.050 --> 00:21:20.250
that there's something going on with magnitude,
536
00:21:20.250 --> 00:21:21.823
when you go to your programs,
537
00:21:22.660 --> 00:21:24.570
you're gonna use your trainer brain
538
00:21:24.570 --> 00:21:25.778
and look your program over,
539
00:21:25.778 --> 00:21:29.370
but you're gonna kinda bias your RPEs,
540
00:21:29.370 --> 00:21:32.260
your reps, your rest, your tempo.
541
00:21:32.260 --> 00:21:34.040
That side of the program really is,
542
00:21:34.040 --> 00:21:35.670
that's your hard magnitude stuff, right?
543
00:21:35.670 --> 00:21:38.900
'Cause we're talking the intensity-driving stuff, right?
544
00:21:38.900 --> 00:21:41.147
So if you think there's too much, you might go,
545
00:21:41.147 --> 00:21:42.460
"Hey, let's use our trainer,
546
00:21:42.460 --> 00:21:44.730
let's use our N1 trainer brain here."
547
00:21:44.730 --> 00:21:46.070
Sorry, so I'm getting some things
548
00:21:46.070 --> 00:21:47.730
for them to look ahead here, Cody.
549
00:21:47.730 --> 00:21:50.317
So like with that magnitude versus volume, you're like,
550
00:21:50.317 --> 00:21:52.290
"Dude, if we're in systemic,
551
00:21:52.290 --> 00:21:53.870
why am I having three second pauses
552
00:21:53.870 --> 00:21:55.940
in the bottom of the hack squat in my program?
553
00:21:55.940 --> 00:21:57.720
Maybe I need to look at the map."
554
00:21:57.720 --> 00:21:59.950
That's like pushing. That's like making it way more...
555
00:21:59.950 --> 00:22:00.950
You took your sip.
556
00:22:00.950 --> 00:22:03.470
I'm gonna use a Kasem line, and we're gonna put this in.
557
00:22:03.470 --> 00:22:04.660
That's a systemic program
558
00:22:04.660 --> 00:22:06.757
that's more hypertrophy-ee-ee, right?
559
00:22:06.757 --> 00:22:08.900
And like more damagy-ee-ee.
560
00:22:08.900 --> 00:22:09.790
That's the magnitude.
561
00:22:09.790 --> 00:22:11.250
You're starting to see those things.
562
00:22:11.250 --> 00:22:12.840
But when you guys look at these things,
563
00:22:12.840 --> 00:22:14.230
you're trying to kind of discern
564
00:22:14.230 --> 00:22:15.307
what's the difference between this volume
565
00:22:15.307 --> 00:22:17.160
and magnitude thing, and they're related,
566
00:22:17.160 --> 00:22:18.770
and they affect one another.
567
00:22:18.770 --> 00:22:21.460
That magnitude, when you look at the programs,
568
00:22:21.460 --> 00:22:24.940
you're looking at reps, rest and tempo there too, archetype.
569
00:22:24.940 --> 00:22:27.100
That's what you're looking with magnitude for the most part.
570
00:22:27.100 --> 00:22:29.849
Those are your players in the game here.
571
00:22:29.849 --> 00:22:30.853
Thank you, Cody.
572
00:22:30.853 --> 00:22:34.550
Mm-hmm, and so with this particular example,
573
00:22:34.550 --> 00:22:36.570
another thing you might notice
574
00:22:36.570 --> 00:22:38.840
if you're getting good feedback from your client
575
00:22:38.840 --> 00:22:43.840
is while they are hitting that systemic threshold quickly,
576
00:22:45.200 --> 00:22:47.610
maybe the individual set doesn't feel hard,
577
00:22:47.610 --> 00:22:51.050
or maybe they're using significantly less load
578
00:22:51.050 --> 00:22:52.980
than maybe you think they should.
579
00:22:52.980 --> 00:22:54.490
So those could be other indicators
580
00:22:54.490 --> 00:22:56.790
to maybe look at the rest period.
581
00:22:56.790 --> 00:23:00.330
Now another example of how we might change magnitude
582
00:23:00.330 --> 00:23:02.930
in a different way, if we're looking at someone
583
00:23:02.930 --> 00:23:05.197
who maybe they're doing this program, they say,
584
00:23:05.197 --> 00:23:07.040
"Oh, I'm getting a great pump,
585
00:23:07.040 --> 00:23:09.480
but I'm getting winded really quickly."
586
00:23:09.480 --> 00:23:12.900
And generally this scenario tends to happen, you'll see,
587
00:23:12.900 --> 00:23:15.860
with people with a greater muscle-to-frame ratio,
588
00:23:15.860 --> 00:23:18.270
so people with a lot more muscle mass.
589
00:23:18.270 --> 00:23:19.700
Like, "The sets are great.
590
00:23:19.700 --> 00:23:21.090
I'm getting a massive pump,
591
00:23:21.090 --> 00:23:24.330
but I'm getting gassed pretty quickly."
592
00:23:24.330 --> 00:23:26.210
Maybe I would suggest to them
593
00:23:26.210 --> 00:23:28.769
is actually decrease the rep range, right?
594
00:23:28.769 --> 00:23:33.350
'Cause typically if you have more muscle mass,
595
00:23:33.350 --> 00:23:36.400
each of those contractions or movements or whatever,
596
00:23:36.400 --> 00:23:37.930
as your muscle mass increases,
597
00:23:37.930 --> 00:23:39.740
your liver doesn't get any bigger.
598
00:23:39.740 --> 00:23:41.610
Your lungs don't get any bigger.
599
00:23:41.610 --> 00:23:44.130
So you have an increase in the ability
600
00:23:44.130 --> 00:23:47.530
to create the stress within every rep compared
601
00:23:47.530 --> 00:23:49.580
to what your physiology can handle.
602
00:23:49.580 --> 00:23:52.680
So typically also those people have been training a while,
603
00:23:52.680 --> 00:23:54.150
a little more neurologically efficient.
604
00:23:54.150 --> 00:23:56.340
They can get more work done per rep,
605
00:23:56.340 --> 00:23:59.050
so they typically won't need as many
606
00:23:59.050 --> 00:24:00.940
to get a similar stimulus.
607
00:24:00.940 --> 00:24:03.830
So that is when I would probably work
608
00:24:03.830 --> 00:24:06.190
on adjusting your rep range next
609
00:24:06.190 --> 00:24:09.093
to downgrade the magnitude of the work.
610
00:24:11.060 --> 00:24:12.780
And then the third one
611
00:24:12.780 --> 00:24:17.400
would be maybe the volume is already kind of low.
612
00:24:17.400 --> 00:24:20.010
They're starting to drop off quickly, again,
613
00:24:20.010 --> 00:24:21.130
even though they don't maybe think
614
00:24:21.130 --> 00:24:23.220
the individual sets feel that hard.
615
00:24:23.220 --> 00:24:26.450
They're just getting gassed pretty quickly.
616
00:24:26.450 --> 00:24:30.900
Perhaps it's the actual archetype of the workout
617
00:24:30.900 --> 00:24:32.910
or how the workout is laid out.
618
00:24:32.910 --> 00:24:35.250
So maybe in that case, we rearrange it.
619
00:24:35.250 --> 00:24:38.490
So if I go here where you're kind of doing the back load,
620
00:24:38.490 --> 00:24:40.740
like the reverse German Body Comp style
621
00:24:40.740 --> 00:24:43.710
with all of our smalls and then that big, big at the end.
622
00:24:43.710 --> 00:24:45.200
That's what crushes them.
623
00:24:45.200 --> 00:24:48.320
So maybe we need to spread that out a little bit
624
00:24:48.320 --> 00:24:49.990
and maybe do a big, small,
625
00:24:49.990 --> 00:24:52.620
and then a big, small, small.
626
00:24:52.620 --> 00:24:55.770
Again, still backloading the work
627
00:24:55.770 --> 00:24:57.640
because obviously the tricep
628
00:24:57.640 --> 00:25:00.930
should be more systemically demanding than these superset,
629
00:25:00.930 --> 00:25:02.540
depending on what muscle groups
630
00:25:02.540 --> 00:25:05.210
and resistance profiles you're training, of course,
631
00:25:05.210 --> 00:25:08.400
but we're splitting up those bigs, those big muscle groups,
632
00:25:08.400 --> 00:25:11.300
to give them a little bit more time to recover
633
00:25:11.300 --> 00:25:13.120
between those large movements.
634
00:25:13.120 --> 00:25:14.700
So that is when you can...
635
00:25:14.700 --> 00:25:17.870
Basically, none of the other volume things changed.
636
00:25:17.870 --> 00:25:20.730
We just switched the order and the pairings
637
00:25:20.730 --> 00:25:24.193
to decrease the magnitude of the systemic stress.
638
00:25:26.660 --> 00:25:27.990
Another thing. Yeah, Cody.
639
00:25:27.990 --> 00:25:29.937
If you visualize that, and we talked about that,
640
00:25:29.937 --> 00:25:32.090
and you put those bigs at the end,
641
00:25:32.090 --> 00:25:33.360
you're gonna see a big...
642
00:25:33.360 --> 00:25:34.910
If you put those bigs at the end
643
00:25:34.910 --> 00:25:36.060
for those big guys sometimes,
644
00:25:36.060 --> 00:25:38.240
you're gonna see a little bit that workout heart rate
645
00:25:38.240 --> 00:25:39.760
and everything is boom, right?
646
00:25:39.760 --> 00:25:42.590
Go up versus something that is kind of consistent
647
00:25:42.590 --> 00:25:44.561
throughout the workout.
648
00:25:44.561 --> 00:25:46.483
And the thing is is sometimes, guys,
649
00:25:46.483 --> 00:25:49.290
that might be your goal depending on what you wanna do.
650
00:25:49.290 --> 00:25:50.123
That's true.
651
00:25:50.990 --> 00:25:54.400
All right, and then the other half of this ratio
652
00:25:54.400 --> 00:25:56.590
of the stimulus and stress to the recovery
653
00:25:56.590 --> 00:25:58.630
is the recovery aspect.
654
00:25:58.630 --> 00:26:01.330
So, in this case, if this ratio is too high,
655
00:26:01.330 --> 00:26:04.510
that means our recovery or things contributing to recovery
656
00:26:04.510 --> 00:26:07.380
are possibly going to be too low.
657
00:26:07.380 --> 00:26:10.650
So that could be either not enough calories
658
00:26:10.650 --> 00:26:13.050
or not enough of the right macro.
659
00:26:13.050 --> 00:26:16.363
So Adam's gonna take us through our first example here.
660
00:26:17.490 --> 00:26:18.323
Okay, guys.
661
00:26:18.323 --> 00:26:20.310
So here we have our hypertrophy client here,
662
00:26:20.310 --> 00:26:21.630
and we're in systemic,
663
00:26:21.630 --> 00:26:24.170
and we're here for cardiovascular adaptations.
664
00:26:24.170 --> 00:26:26.700
So you guys gotta visualize this client in your head
665
00:26:26.700 --> 00:26:27.660
when you see things coming in,
666
00:26:27.660 --> 00:26:29.360
and how you're gonna make these adjustments.
667
00:26:29.360 --> 00:26:31.510
So the overall goal is I wanna be big,
668
00:26:31.510 --> 00:26:33.220
jacked, and strong, okay?
669
00:26:33.220 --> 00:26:36.090
We are here because we need to get in better shape
670
00:26:36.090 --> 00:26:38.210
to do more big, jacked, and strong.
671
00:26:38.210 --> 00:26:40.660
Hypertrophy clients need to do systemic stuff too, okay?
672
00:26:40.660 --> 00:26:43.060
That's important. So that's why we are here.
673
00:26:43.060 --> 00:26:47.360
So biomarkers, little to no significant body weight change.
674
00:26:47.360 --> 00:26:49.620
Okay, that's fine. Not a big deal, right?
675
00:26:49.620 --> 00:26:50.970
I'm not here for a bunch of fat loss.
676
00:26:50.970 --> 00:26:52.980
That's not why I'm here. I'm here to get in shape.
677
00:26:52.980 --> 00:26:56.140
Watery look at check-in. Hmm, okay.
678
00:26:56.140 --> 00:26:57.790
And we're not really better at an off day.
679
00:26:57.790 --> 00:27:00.890
Hmm, okay. That's kind of strange, right?
680
00:27:00.890 --> 00:27:03.940
So now we have morning heart rate was all over the place
681
00:27:03.940 --> 00:27:04.773
usually if you're tracking this.
682
00:27:04.773 --> 00:27:06.580
If you're finding peaks and valleys,
683
00:27:06.580 --> 00:27:07.670
there's nothing really consistent.
684
00:27:07.670 --> 00:27:10.180
You can have a day that's kind of spiked up for that client.
685
00:27:10.180 --> 00:27:11.013
Well, how much is that?
686
00:27:11.013 --> 00:27:13.010
Well, that's why you gather data for a long time
687
00:27:13.010 --> 00:27:14.990
before you start to establish these kinds of things.
688
00:27:14.990 --> 00:27:17.100
You don't do this in the first week sometimes.
689
00:27:17.100 --> 00:27:19.720
It takes a time. But you can start to see these trends.
690
00:27:19.720 --> 00:27:22.310
Why is that heart rate doing this thing in the morning?
691
00:27:22.310 --> 00:27:24.260
Hmm, different. We'll make a note of that.
692
00:27:24.260 --> 00:27:25.900
Okay, sleep disruption.
693
00:27:25.900 --> 00:27:27.850
We're waking in the middle of the night,
694
00:27:27.850 --> 00:27:29.760
and, once again, having a hard time.
695
00:27:29.760 --> 00:27:31.020
Well, once this time now,
696
00:27:31.020 --> 00:27:32.570
we're having a hard time waking up.
697
00:27:32.570 --> 00:27:34.980
Hmm, okay. Workout performance.
698
00:27:34.980 --> 00:27:36.230
Workout performance markers,
699
00:27:36.230 --> 00:27:37.860
they're hitting them early in the session,
700
00:27:37.860 --> 00:27:40.590
and then it just drops it off, boom.
701
00:27:40.590 --> 00:27:41.897
And so, actually, and this was,
702
00:27:41.897 --> 00:27:43.420
had this natural quote from a client,
703
00:27:43.420 --> 00:27:45.347
and if he watches this he'll know it.
704
00:27:45.347 --> 00:27:47.610
"I have not increased the B's or C's
705
00:27:47.610 --> 00:27:49.820
since my first rotation of workouts."
706
00:27:49.820 --> 00:27:51.960
So imagine that he's going to his workout,
707
00:27:51.960 --> 00:27:55.450
the systemic workout A, and this is his third time doing it.
708
00:27:55.450 --> 00:27:59.550
And we're seeing him doing the A superset,
709
00:27:59.550 --> 00:28:00.980
and I'm seeing the weights going up,
710
00:28:00.980 --> 00:28:02.890
and he's actually making these progressions,
711
00:28:02.890 --> 00:28:05.210
and then the B's and C's, there's nothing happening.
712
00:28:05.210 --> 00:28:09.070
It's just trying to maintain. Hmm, that's strange.
713
00:28:09.070 --> 00:28:12.020
Okay, now you gotta put all this together in your head too.
714
00:28:12.020 --> 00:28:14.080
Okay, with all the biomarkers and sleeping,
715
00:28:14.080 --> 00:28:15.380
something's going on here.
716
00:28:16.720 --> 00:28:18.230
All right.
Okay. Yeah, go ahead.
717
00:28:18.230 --> 00:28:19.640
Yeah, go ahead, Cody.
718
00:28:19.640 --> 00:28:22.870
On that previous one, so if you look at under biomarkers,
719
00:28:22.870 --> 00:28:26.690
comparing this to the too much volume scenario,
720
00:28:26.690 --> 00:28:28.670
they're still getting that watery look,
721
00:28:28.670 --> 00:28:30.840
but the difference was this time,
722
00:28:30.840 --> 00:28:34.375
they're not looking any better after an off day.
723
00:28:34.375 --> 00:28:36.040
You should see it.
When it was too much volume,
724
00:28:36.040 --> 00:28:38.290
they had that extra day of rest,
725
00:28:38.290 --> 00:28:41.520
training stress decrease, and their look maybe improved.
726
00:28:41.520 --> 00:28:43.770
In this case because the calories are too low,
727
00:28:43.770 --> 00:28:45.690
that's the same across the board,
728
00:28:45.690 --> 00:28:47.550
they're not going to see that improvement
729
00:28:47.550 --> 00:28:50.610
if that's what's driving this watery
730
00:28:50.610 --> 00:28:52.393
or inflammation-type look.
731
00:28:55.220 --> 00:28:57.650
On an off day, if you're not eating enough,
732
00:28:57.650 --> 00:29:00.780
on an off day, if those calories are too low,
733
00:29:00.780 --> 00:29:02.430
you will not look that much better
734
00:29:02.430 --> 00:29:04.020
because of your rest, right?
735
00:29:04.020 --> 00:29:04.910
If you're overtraining,
736
00:29:04.910 --> 00:29:06.610
and you're getting beat up from the training,
737
00:29:06.610 --> 00:29:08.350
and your calories are good,
738
00:29:08.350 --> 00:29:10.540
let's even say maintenance and you're in a surplus,
739
00:29:10.540 --> 00:29:12.510
and you have an off day of eating,
740
00:29:12.510 --> 00:29:14.130
you're gonna probably feel a little bit better
741
00:29:14.130 --> 00:29:15.230
the next day sometimes.
742
00:29:15.230 --> 00:29:17.100
Drop some inflammation.
743
00:29:17.100 --> 00:29:19.810
Tighten up, if you will, after that off day.
744
00:29:19.810 --> 00:29:22.450
So here, when you're seeing after the off day,
745
00:29:22.450 --> 00:29:24.210
why are we not looking better here?
746
00:29:24.210 --> 00:29:25.943
There's something going on, right? Really good.
747
00:29:25.943 --> 00:29:29.390
And in the sleep disruption too, is one of the notes too,
748
00:29:29.390 --> 00:29:30.350
is there's a big difference
749
00:29:30.350 --> 00:29:33.150
between having a hard time going to sleep
750
00:29:33.150 --> 00:29:35.270
versus having a hard time waking up.
751
00:29:35.270 --> 00:29:39.340
Having a hard time going to sleep is, "I'm wired."
752
00:29:39.340 --> 00:29:41.510
Yeah, overstimulated.
Wired.
753
00:29:41.510 --> 00:29:43.080
Overstimulated, there you go.
754
00:29:43.080 --> 00:29:44.450
Probably should use the correct term.
755
00:29:44.450 --> 00:29:46.370
I like wired, okay? (chuckling)
756
00:29:46.370 --> 00:29:48.590
Can we say that? Wired. (chuckling)
757
00:29:48.590 --> 00:29:50.250
So you're having a hard time going to sleep.
758
00:29:50.250 --> 00:29:52.490
Hmm, something going on there, right?
759
00:29:52.490 --> 00:29:53.753
Versus hard time waking up.
760
00:29:53.753 --> 00:29:56.880
"Man, I just can't get up. Everything just seems,"
761
00:29:56.880 --> 00:29:58.780
and you don't look better after an off day,
762
00:29:58.780 --> 00:30:00.940
and you have a hard time waking up.
763
00:30:00.940 --> 00:30:03.010
Okay. Big, big deal there.
764
00:30:03.010 --> 00:30:05.910
And also that workout performance, right?
765
00:30:05.910 --> 00:30:07.870
You can have people that
766
00:30:07.870 --> 00:30:10.441
even though they don't have enough food can get a...
767
00:30:10.441 --> 00:30:12.410
And even if they don't have enough calories,
768
00:30:12.410 --> 00:30:15.060
but you're really good with your nutrition,
769
00:30:15.060 --> 00:30:16.980
and you even try to maybe put a little nutrition
770
00:30:16.980 --> 00:30:18.380
around your training 'cause that's where he maybe
771
00:30:18.380 --> 00:30:19.730
wants your food and buys your food,
772
00:30:19.730 --> 00:30:21.130
you're really good with that,
773
00:30:21.130 --> 00:30:22.070
you can have guys come in
774
00:30:22.070 --> 00:30:24.500
and just blow up the first exercise,
775
00:30:24.500 --> 00:30:25.810
yeah, and get progressions there,
776
00:30:25.810 --> 00:30:28.630
and then everything else is like not even training.
777
00:30:28.630 --> 00:30:29.970
That just doesn't make sense to me.
778
00:30:29.970 --> 00:30:31.850
Why do we not fall off and bring this,
779
00:30:31.850 --> 00:30:33.910
sustain a solid effort?
780
00:30:33.910 --> 00:30:35.940
You almost wanna bring down the first effort a little bit,
781
00:30:35.940 --> 00:30:37.195
like, "Dude, you need to calm down a little bit
782
00:30:37.195 --> 00:30:39.250
so we have a little something left here."
783
00:30:39.250 --> 00:30:40.307
But you should, when you look at the program,
784
00:30:40.307 --> 00:30:42.057
and you use your trainer brain, you're going,
785
00:30:42.057 --> 00:30:43.510
"But you should be able to do this whole thing.
786
00:30:43.510 --> 00:30:44.510
It doesn't make any sense
787
00:30:44.510 --> 00:30:46.360
why we're not getting through this program," right?
788
00:30:46.360 --> 00:30:49.100
So those are those observations, right?
789
00:30:49.100 --> 00:30:50.870
The contrast with, again,
790
00:30:50.870 --> 00:30:53.720
the high volume scenario is if they're under-recovered,
791
00:30:53.720 --> 00:30:54.553
they're under-recovered
792
00:30:54.553 --> 00:30:57.240
because there's too much work for them to recover from,
793
00:30:57.240 --> 00:31:00.130
their overall performance will be low
794
00:31:00.130 --> 00:31:02.350
rather than getting progressions early,
795
00:31:02.350 --> 00:31:04.630
they'll still be tired starting that first set.
796
00:31:04.630 --> 00:31:05.963
Oh, yeah.
Right.
797
00:31:09.780 --> 00:31:11.433
Ooh, another scenario.
798
00:31:13.603 --> 00:31:14.670
Here we go, sorry.
799
00:31:14.670 --> 00:31:16.110
Sorry, Cody. Mike was screaming out there.
800
00:31:16.110 --> 00:31:18.440
Okay, so now we have our body composition here,
801
00:31:18.440 --> 00:31:19.750
and we're in fat loss, okay?
802
00:31:19.750 --> 00:31:21.940
So now we're seeing the assessment come in,
803
00:31:21.940 --> 00:31:24.910
and we're here at fat loss, so we're in systemic,
804
00:31:24.910 --> 00:31:26.930
and we want to see some change.
805
00:31:26.930 --> 00:31:29.100
They wanna see some things move here, okay?
806
00:31:29.100 --> 00:31:31.390
So now body weight drop, okay?
807
00:31:31.390 --> 00:31:33.050
We notice that we have a body weight drop,
808
00:31:33.050 --> 00:31:36.000
but we have a watery look at check-in, okay?
809
00:31:36.000 --> 00:31:38.630
Daily energy is getting poor, right?
810
00:31:38.630 --> 00:31:39.960
We're starting to notice those.
811
00:31:39.960 --> 00:31:43.000
Constipation. Wait a minute.
812
00:31:43.000 --> 00:31:45.920
Okay, that's a change in digestion, right?
813
00:31:45.920 --> 00:31:47.960
So we should probably, like, you're seeing constipation
814
00:31:47.960 --> 00:31:50.320
as a change in digestion here, okay?
815
00:31:50.320 --> 00:31:52.220
Now let's kind of review those a little bit.
816
00:31:52.220 --> 00:31:53.870
We are here for fat loss,
817
00:31:53.870 --> 00:31:55.690
and we're seeing that body weight drop.
818
00:31:55.690 --> 00:31:57.020
Are we okay with that?
819
00:31:57.020 --> 00:31:58.630
And you have to see with the body weight drop,
820
00:31:58.630 --> 00:32:00.577
is it this drastic amount, right?
821
00:32:00.577 --> 00:32:04.860
And you gotta kinda look at their, that look too,
822
00:32:04.860 --> 00:32:07.370
the watery look that they're gonna have at check-in.
823
00:32:07.370 --> 00:32:09.330
Okay, so you're going with yourself.
824
00:32:09.330 --> 00:32:12.760
Now when you're looking at your body weight drops here,
825
00:32:12.760 --> 00:32:14.757
you're gonna have to compare it to this, like,
826
00:32:14.757 --> 00:32:17.180
"Oh, well, Adam, how much is a good body weight drop
827
00:32:17.180 --> 00:32:20.260
versus a bad body weight drop?"
828
00:32:20.260 --> 00:32:22.710
Put all the information together, guys.
829
00:32:22.710 --> 00:32:24.030
You can use any formula you want,
830
00:32:24.030 --> 00:32:26.527
you can throw anything you want at me, and I'm gonna say,
831
00:32:26.527 --> 00:32:29.283
"I'm gonna look at all the data, not just that,"
832
00:32:30.558 --> 00:32:32.470
before I make my decision here.
833
00:32:32.470 --> 00:32:35.820
Okay, so we have a watery look, daily energy is poor,
834
00:32:35.820 --> 00:32:37.370
and we're having a hard time
835
00:32:37.370 --> 00:32:39.223
doing things throughout the day.
836
00:32:39.223 --> 00:32:40.960
This is that case where
837
00:32:40.960 --> 00:32:43.740
if you're tracking something like steps,
838
00:32:43.740 --> 00:32:45.380
that's starting to come down.
839
00:32:45.380 --> 00:32:47.120
You would see that starting to trend down.
840
00:32:47.120 --> 00:32:48.900
When daily energy is poor,
841
00:32:48.900 --> 00:32:50.460
that stuff that's super low intensity
842
00:32:50.460 --> 00:32:52.400
that you would normally get throughout the day,
843
00:32:52.400 --> 00:32:55.070
you're starting to see that drop off a little bit.
844
00:32:55.070 --> 00:32:56.570
It is hard to walk up the steps
845
00:32:56.570 --> 00:32:57.884
and get the laundry type thing.
846
00:32:57.884 --> 00:32:59.090
"(groans) I'm totally gassed.
847
00:32:59.090 --> 00:33:01.230
It's horrible. I'm so tired," right?
848
00:33:01.230 --> 00:33:03.570
Okay, so you're seeing that daily energy
849
00:33:03.570 --> 00:33:04.750
starting to drop off.
850
00:33:04.750 --> 00:33:05.940
Then we have the constipation.
851
00:33:05.940 --> 00:33:08.170
We have this disruption in digestion.
852
00:33:08.170 --> 00:33:10.500
Constipation, not watery stools.
853
00:33:10.500 --> 00:33:14.660
And then we're hungry. We're hungry, yes.
854
00:33:14.660 --> 00:33:16.050
And we're starting to get irritated
855
00:33:16.050 --> 00:33:19.060
in between meals a little bit, (groans) okay?
856
00:33:19.060 --> 00:33:22.590
Well, signs of maybe some blood sugar regulation issues.
857
00:33:22.590 --> 00:33:25.490
Okay, sleep disruption, and we're waking up,
858
00:33:25.490 --> 00:33:26.610
wake up in the middle of the night,
859
00:33:26.610 --> 00:33:28.900
and we're having a hard time waking up.
860
00:33:28.900 --> 00:33:32.690
Work out performance, decreased motivation to train.
861
00:33:32.690 --> 00:33:33.950
And the thing that I note with this,
862
00:33:33.950 --> 00:33:37.330
and, once again, this is actual client quotes,
863
00:33:37.330 --> 00:33:41.110
is "the gym was not my outlet this week."
864
00:33:41.110 --> 00:33:43.340
So with this, you're also saying,
865
00:33:43.340 --> 00:33:45.940
would that kind of stuff decrease motivation to train?
866
00:33:45.940 --> 00:33:47.760
Like, "I didn't really didn't care
867
00:33:47.760 --> 00:33:48.760
if I hit the hours this week.
868
00:33:48.760 --> 00:33:50.610
I know what the job is when I went to the gym this week,
869
00:33:50.610 --> 00:33:52.420
and I was just trying to get through it."
870
00:33:52.420 --> 00:33:54.800
And like, "I don't even know if I gave you an 80% effort.
871
00:33:54.800 --> 00:33:57.900
I'm just there trying to just get through the minutes."
872
00:33:57.900 --> 00:34:01.210
Hmm, we don't even hit that first APR, right?
873
00:34:01.210 --> 00:34:04.740
We don't even get some hard work done in the beginning,
874
00:34:04.740 --> 00:34:07.330
and we didn't get that done, all right?
875
00:34:07.330 --> 00:34:10.885
Okay. Sorry, Cody, is the (indistinct) there?
876
00:34:10.885 --> 00:34:13.802
Do you have anything on that, Cody?
877
00:34:41.081 --> 00:34:43.230
Oh, sorry. My mic was off.
878
00:34:43.230 --> 00:34:44.280
Yeah. There you go.
879
00:34:45.280 --> 00:34:46.113
All right.
880
00:34:46.113 --> 00:34:47.043
Just I wanna edit that
881
00:34:47.043 --> 00:34:49.220
because I thought that was me the whole time
882
00:34:49.220 --> 00:34:51.200
because I am so electronically...
883
00:34:51.200 --> 00:34:53.560
Now I am just sweating here, not worrying about the content.
884
00:34:53.560 --> 00:34:55.890
I just want this, I want the computer stuff.
885
00:34:55.890 --> 00:35:00.309
I'm sitting here going, "It's me." Thank you. (laughing)
886
00:35:00.309 --> 00:35:02.580
It was-
I'm so sorry.
887
00:35:02.580 --> 00:35:05.730
Relative to previous check-ins, right?
888
00:35:05.730 --> 00:35:08.470
So it's like if they were already having constipation,
889
00:35:08.470 --> 00:35:12.690
and then they move into this, and it's exactly the same,
890
00:35:12.690 --> 00:35:15.140
I wouldn't weight that as one of your top markers
891
00:35:15.140 --> 00:35:17.810
to make a decision unless they started
892
00:35:17.810 --> 00:35:19.740
having more issues, right?
893
00:35:19.740 --> 00:35:20.790
Then it obviously counts more
894
00:35:20.790 --> 00:35:23.510
because it's more likely to be an actual result
895
00:35:23.510 --> 00:35:25.900
or be influenced by the training.
896
00:35:25.900 --> 00:35:27.840
So, again, this all has to be in context
897
00:35:27.840 --> 00:35:30.210
of what's happening from week to week.
898
00:35:30.210 --> 00:35:32.193
And like we always say, Cody,
899
00:35:33.470 --> 00:35:35.580
yes, some biomarkers are important,
900
00:35:35.580 --> 00:35:39.413
but no one biomarker you should ever base your decision on.
901
00:35:40.290 --> 00:35:42.540
There is not one biomarker that you're going, "Oh, wow."
902
00:35:42.540 --> 00:35:44.280
Well, I guess there is like, "I'm sick."
903
00:35:44.280 --> 00:35:46.430
That might really affect me, right? Change the whole thing.
904
00:35:46.430 --> 00:35:49.030
But all the biomarkers are how you're reading them
905
00:35:49.030 --> 00:35:52.560
and comparing them to one another, and that's how it is.
906
00:35:52.560 --> 00:35:57.100
Yup, so in this next scenario, we have a fat loss client,
907
00:35:57.100 --> 00:35:58.970
and we're looking at their check-in.
908
00:35:58.970 --> 00:36:00.930
Their daily energy is fine.
909
00:36:00.930 --> 00:36:03.260
Their performance starts dropping off
910
00:36:03.260 --> 00:36:04.810
a little earlier in the workout,
911
00:36:04.810 --> 00:36:06.450
maybe this is week two or week three
912
00:36:06.450 --> 00:36:08.570
that we're getting this check-in.
913
00:36:08.570 --> 00:36:10.760
They're starting to get less of a pump.
914
00:36:10.760 --> 00:36:14.470
Started, again, start waking up two, three hours
915
00:36:14.470 --> 00:36:16.010
or a couple hours after going to bed.
916
00:36:16.010 --> 00:36:17.900
Not they've been doing this the whole time.
917
00:36:17.900 --> 00:36:19.900
This just occurred.
918
00:36:19.900 --> 00:36:21.750
And their weights seems to decline
919
00:36:21.750 --> 00:36:23.630
on average over the course of the week,
920
00:36:23.630 --> 00:36:27.460
but it seems to usually increase after training days.
921
00:36:27.460 --> 00:36:28.630
That's when we might look
922
00:36:28.630 --> 00:36:31.740
at perhaps their carbohydrates are too low, right?
923
00:36:31.740 --> 00:36:33.064
Their performance dropping off,
924
00:36:33.064 --> 00:36:34.760
they're getting less of a pump,
925
00:36:34.760 --> 00:36:36.500
but their daily energy is fine,
926
00:36:36.500 --> 00:36:38.860
so it's less likely to be
927
00:36:38.860 --> 00:36:41.110
just their overall calories, right?
928
00:36:41.110 --> 00:36:43.870
So we just need a little bit more fuel for that training,
929
00:36:43.870 --> 00:36:47.820
and maybe the reason they're getting a little bit waking,
930
00:36:47.820 --> 00:36:49.400
starting to wake up during the night,
931
00:36:49.400 --> 00:36:52.013
is maybe their liver is a little low in glycogen, right?
932
00:36:52.013 --> 00:36:53.370
Because we are burning.
933
00:36:53.370 --> 00:36:54.960
We are stressing the liver quite a bit.
934
00:36:54.960 --> 00:36:57.830
It's costing it energy during that systemic stress.
935
00:36:57.830 --> 00:37:01.060
And maybe if we're depleting it over the course of the week,
936
00:37:01.060 --> 00:37:02.720
the liver is also responsible
937
00:37:02.720 --> 00:37:05.710
for helping regulate your blood sugar during the night,
938
00:37:05.710 --> 00:37:08.413
liver stress could start messing with your sleep.
939
00:37:10.250 --> 00:37:13.550
So that would be a case for possibly more carbohydrates.
940
00:37:13.550 --> 00:37:15.010
Again, just shifting it around.
941
00:37:15.010 --> 00:37:17.630
Maybe, a little more carbohydrates,
942
00:37:17.630 --> 00:37:19.650
take it out of fats if you have room.
943
00:37:19.650 --> 00:37:24.650
If not, then maybe shift the protein over to carbohydrates.
944
00:37:25.270 --> 00:37:28.800
So the second scenario here, still a fat loss client.
945
00:37:28.800 --> 00:37:31.790
Again, daily energy is fine, but they're a little,
946
00:37:31.790 --> 00:37:35.030
maybe a little sore, maybe more than they should be,
947
00:37:35.030 --> 00:37:36.810
or maybe a little longer than they should be
948
00:37:36.810 --> 00:37:39.730
even though we're only doing one set to failure.
949
00:37:39.730 --> 00:37:42.470
The volume doesn't seem to be excessive.
950
00:37:42.470 --> 00:37:45.130
But they're not having any drop-offs in performance.
951
00:37:45.130 --> 00:37:46.930
Their pumps are fine.
952
00:37:46.930 --> 00:37:49.590
But they're not seeing much improvement,
953
00:37:49.590 --> 00:37:52.450
and they're not satiated by their meals.
954
00:37:52.450 --> 00:37:56.550
So if you kind of put all that together with the soreness,
955
00:37:56.550 --> 00:37:58.730
pumps are fine, so carbs are probably fine.
956
00:37:58.730 --> 00:38:02.030
Performance doesn't drop off. Carbs are probably fine.
957
00:38:02.030 --> 00:38:04.040
They're not satiated and they're sore longer
958
00:38:04.040 --> 00:38:05.370
or maybe more than they should be,
959
00:38:05.370 --> 00:38:06.557
this would be a scenario maybe
960
00:38:06.557 --> 00:38:09.880
I'd look at maybe that protein level needs to come up
961
00:38:09.880 --> 00:38:11.293
just a little bit.
962
00:38:14.350 --> 00:38:17.640
So now we're going to flip over to the stimulus,
963
00:38:17.640 --> 00:38:22.640
to what Coach Kasem called the homeostatic drive ratio.
964
00:38:22.820 --> 00:38:25.610
So if this one is too little,
965
00:38:25.610 --> 00:38:27.300
if we're looking at the stimulus,
966
00:38:27.300 --> 00:38:30.010
again, we have those two options of,
967
00:38:30.010 --> 00:38:31.920
is it not enough volume
968
00:38:31.920 --> 00:38:35.883
or not enough magnitude of the stimulus?
969
00:38:38.160 --> 00:38:41.660
Okay, so here we have a client,
970
00:38:41.660 --> 00:38:42.970
we're doing body comp again.
971
00:38:42.970 --> 00:38:45.900
Once again, why we are here: body comp.
972
00:38:45.900 --> 00:38:47.770
Little to no change in our biomarkers.
973
00:38:47.770 --> 00:38:50.100
So once again, nothing really changing
974
00:38:50.100 --> 00:38:52.890
in circumference measurements, body weight.
975
00:38:52.890 --> 00:38:55.570
We have sleep digestion, appetite.
976
00:38:55.570 --> 00:38:57.970
Nothing has changed. No complaints whatsoever.
977
00:38:57.970 --> 00:39:02.410
Okay, so now low exhaustion, fatigue after training.
978
00:39:02.410 --> 00:39:04.763
Okay, we have plenty of energy after training.
979
00:39:06.550 --> 00:39:07.593
They can eat immediately after training.
980
00:39:07.593 --> 00:39:09.790
It's actually noted too, okay?
981
00:39:09.790 --> 00:39:13.190
So we would think, too, with systemic training,
982
00:39:13.190 --> 00:39:16.560
we would kind of think, too, that post-training might not,
983
00:39:16.560 --> 00:39:18.140
like what Coach Kasem put it best,
984
00:39:18.140 --> 00:39:20.600
like, you're not doing back flips after training,
985
00:39:20.600 --> 00:39:22.700
after doing systemic training, right?
986
00:39:22.700 --> 00:39:25.980
Well, in this check-in they can, right?
987
00:39:25.980 --> 00:39:27.270
Okay, they can do that.
988
00:39:27.270 --> 00:39:30.470
And they wanna eat right away after training. No big deal.
989
00:39:30.470 --> 00:39:32.910
Okay, and in their strength-based performance,
990
00:39:32.910 --> 00:39:33.880
improvements here.
991
00:39:33.880 --> 00:39:36.950
That seems like a ton of weight for you here.
992
00:39:36.950 --> 00:39:39.940
Okay, so when your stimulus is,
993
00:39:39.940 --> 00:39:41.990
like if I wrote a systemic program,
994
00:39:41.990 --> 00:39:45.380
and I'm starting to see you,
995
00:39:45.380 --> 00:39:47.060
the best way I could with that,
996
00:39:47.060 --> 00:39:48.690
with Cody, when I expressed it to him yesterday,
997
00:39:48.690 --> 00:39:53.050
I said, "Hey, if I know that you can do six plates
998
00:39:53.050 --> 00:39:56.940
on the leg press in a hypertrophy training,
999
00:39:56.940 --> 00:39:59.420
when you're doing a set of 10, you can do six plates,
1000
00:39:59.420 --> 00:40:00.670
why in the systemic training
1001
00:40:00.670 --> 00:40:03.110
are you doing six plates almost?"
1002
00:40:03.110 --> 00:40:05.360
Like, it's right there, okay?
1003
00:40:05.360 --> 00:40:10.150
So you can also see that there is a lot, they are not...
1004
00:40:10.150 --> 00:40:11.550
You're seeing that strength.
1005
00:40:12.460 --> 00:40:14.480
You're seeing that improvement in their strength,
1006
00:40:14.480 --> 00:40:15.800
where they're able to keep that strength up.
1007
00:40:15.800 --> 00:40:19.290
Is that, saying that, expressing that correctly, Cody?
1008
00:40:19.290 --> 00:40:23.280
Yeah, maybe they're at a higher percentage
1009
00:40:23.280 --> 00:40:25.580
of what you would think their working weight
1010
00:40:25.580 --> 00:40:28.240
or top load for that exercise is.
1011
00:40:28.240 --> 00:40:30.840
They're, like you said, they're right there.
1012
00:40:30.840 --> 00:40:33.430
Usually in systemic, it's going to be, I would say,
1013
00:40:33.430 --> 00:40:37.373
at least 10% less if you're really pushing systemic.
1014
00:40:38.830 --> 00:40:41.130
And, once again, you're also comparing this too.
1015
00:40:41.130 --> 00:40:42.980
So you're saying, when you get these notes
1016
00:40:42.980 --> 00:40:46.020
about their performance, you're seeing these,
1017
00:40:46.020 --> 00:40:47.380
you're seeing that they're able
1018
00:40:47.380 --> 00:40:49.220
to move these pretty heavy loads for them,
1019
00:40:49.220 --> 00:40:50.620
their systemic program.
1020
00:40:50.620 --> 00:40:52.053
And then also make note of it
1021
00:40:52.053 --> 00:40:55.294
that why are they doing back flips too after training?
1022
00:40:55.294 --> 00:40:57.282
And also we're here for body comp
1023
00:40:57.282 --> 00:40:59.300
and nothing's happening.
1024
00:40:59.300 --> 00:41:01.740
We're not even, and here's a big one,
1025
00:41:01.740 --> 00:41:04.540
we're not even disrupting anything either, right?
1026
00:41:04.540 --> 00:41:07.620
We're not having any kind of sleep issues or anything.
1027
00:41:07.620 --> 00:41:08.820
Nothing is happening.
1028
00:41:08.820 --> 00:41:12.110
And nothing bad and nothing good is happening.
1029
00:41:12.110 --> 00:41:15.105
Hmm, okay. So we have to think of...
1030
00:41:15.105 --> 00:41:16.930
Yeah, go ahead, Cody.
1031
00:41:16.930 --> 00:41:18.370
One important thing to add
1032
00:41:18.370 --> 00:41:21.230
to this scenario is, keep in mind,
1033
00:41:21.230 --> 00:41:24.950
even though their overall exhaustion is low and stuff,
1034
00:41:24.950 --> 00:41:27.710
they're still hitting systemic failure
1035
00:41:27.710 --> 00:41:30.360
on that last set of the workout, so that's important.
1036
00:41:34.160 --> 00:41:36.040
Anything else on that one, Cody?
1037
00:41:36.040 --> 00:41:37.410
No.
I'm sorry.
1038
00:41:40.480 --> 00:41:41.313
Okay, here.
1039
00:41:41.313 --> 00:41:43.160
So when we go to this, and we're gonna be,
1040
00:41:43.160 --> 00:41:44.750
this is our base program here.
1041
00:41:44.750 --> 00:41:47.300
We have two big, well, four here.
1042
00:41:47.300 --> 00:41:49.650
We have big muscle one, big muscle two.
1043
00:41:49.650 --> 00:41:51.028
And we're going four sets.
1044
00:41:51.028 --> 00:41:53.870
We've got our RPEs, reps, and sets here.
1045
00:41:53.870 --> 00:41:55.870
So we gotta bring, we look at this overall program,
1046
00:41:55.870 --> 00:41:57.230
let's use our trainer brain here,
1047
00:41:57.230 --> 00:41:59.490
and we're having too little a volume here.
1048
00:41:59.490 --> 00:42:01.990
That's what we're thinking. Where are we gonna go?
1049
00:42:03.280 --> 00:42:06.200
See what we did there? Now let me bring that up again.
1050
00:42:06.200 --> 00:42:08.470
So, I mean, let me look what are adjustments there.
1051
00:42:08.470 --> 00:42:11.600
Everybody notice. Okay, move back.
1052
00:42:11.600 --> 00:42:12.700
So when you look here,
1053
00:42:13.640 --> 00:42:16.360
let's look at full body, three days a week:
1054
00:42:16.360 --> 00:42:18.710
big muscle, big muscle, big muscle, okay?
1055
00:42:18.710 --> 00:42:20.750
So with full body three days a week,
1056
00:42:20.750 --> 00:42:22.120
and we wanna bring this thing up,
1057
00:42:22.120 --> 00:42:24.540
that's one of those things we use our trainer brain,
1058
00:42:24.540 --> 00:42:27.670
and we say, "Hey, Billy, is there a possibility
1059
00:42:27.670 --> 00:42:29.810
instead of going Monday, Wednesday, Friday
1060
00:42:29.810 --> 00:42:31.957
that we could try to get in a fourth day sometime this week
1061
00:42:31.957 --> 00:42:34.880
and work on this split to increase the volume?"
1062
00:42:34.880 --> 00:42:35.900
We do that.
1063
00:42:35.900 --> 00:42:39.270
So then full body, three days a week,
1064
00:42:39.270 --> 00:42:42.490
we bring them to half body, four days a week.
1065
00:42:42.490 --> 00:42:44.100
So now when we've done that,
1066
00:42:44.100 --> 00:42:47.770
we have switched from big, small to big, small.
1067
00:42:47.770 --> 00:42:49.837
Look how many sets here we're getting in the bigs here.
1068
00:42:49.837 --> 00:42:53.410
We got five sets here in the bigs, five sets in the small.
1069
00:42:53.410 --> 00:42:55.920
If we go back and we look,
1070
00:42:55.920 --> 00:42:58.663
here we had four, four and four.
1071
00:42:59.930 --> 00:43:02.380
Four here with the bigs, four here with two bigs.
1072
00:43:03.540 --> 00:43:06.980
Now we go to half body, big, small, big, small.
1073
00:43:06.980 --> 00:43:08.260
Now we're starting into getting
1074
00:43:08.260 --> 00:43:10.740
to when you start to break things down into half body,
1075
00:43:10.740 --> 00:43:11.890
we're starting to get into bringing
1076
00:43:11.890 --> 00:43:13.917
into more volume per muscle group,
1077
00:43:13.917 --> 00:43:15.400
and we're getting in...
1078
00:43:15.400 --> 00:43:17.410
If you actually think about this too, here, Cody,
1079
00:43:17.410 --> 00:43:18.760
the way that I see this thing,
1080
00:43:18.760 --> 00:43:21.180
we're gonna be moving some pretty big weights here.
1081
00:43:21.180 --> 00:43:22.353
We might even see an increase in volume here
1082
00:43:22.353 --> 00:43:24.090
because of heavier loads in the base,
1083
00:43:24.090 --> 00:43:25.490
if I'm not mistaken, right?
1084
00:43:25.490 --> 00:43:29.330
So while the actual superset themselves
1085
00:43:29.330 --> 00:43:33.060
may be less systemically demanding,
1086
00:43:33.060 --> 00:43:36.380
you're getting more total work of each muscle,
1087
00:43:36.380 --> 00:43:38.220
individual muscle per day,
1088
00:43:38.220 --> 00:43:41.800
and total muscle volume throughout the week.
1089
00:43:41.800 --> 00:43:44.290
Because not only are we increasing frequency,
1090
00:43:44.290 --> 00:43:47.960
but now we're adding volume with additional muscle groups.
1091
00:43:47.960 --> 00:43:51.090
Like maybe before, like you saw in the full body program,
1092
00:43:51.090 --> 00:43:53.730
we just have an upper push, lower pull,
1093
00:43:53.730 --> 00:43:55.560
upper pull, lower push, like whatever,
1094
00:43:55.560 --> 00:43:57.230
but basically four exercises
1095
00:43:57.230 --> 00:43:59.000
that we're using three days a week.
1096
00:43:59.000 --> 00:44:01.490
When we switched to that half body model,
1097
00:44:01.490 --> 00:44:05.140
we still have all those same exercises getting hit
1098
00:44:06.630 --> 00:44:09.780
basically two times a week instead of three,
1099
00:44:09.780 --> 00:44:10.920
but now we're adding in
1100
00:44:10.920 --> 00:44:12.760
all these other smaller muscle groups
1101
00:44:12.760 --> 00:44:14.320
that are still going to be contributing
1102
00:44:14.320 --> 00:44:17.110
to the total workload that we're getting
1103
00:44:17.110 --> 00:44:18.953
throughout the course of the week.
1104
00:44:22.680 --> 00:44:24.450
I wouldn't think that's...
1105
00:44:24.450 --> 00:44:26.190
And the thing is with this stuff, Cody, too,
1106
00:44:26.190 --> 00:44:28.630
is your trainer brain too, right?
1107
00:44:28.630 --> 00:44:30.680
When you look at this program, it's like,
1108
00:44:31.710 --> 00:44:36.580
even if I'm going three days a week with your client,
1109
00:44:36.580 --> 00:44:37.560
you can sit there and go like,
1110
00:44:37.560 --> 00:44:39.677
man, even if you looked at this thing, you're like,
1111
00:44:39.677 --> 00:44:43.260
"Man, how could I get more work in here three days a week?"
1112
00:44:43.260 --> 00:44:46.460
Like, "Maybe I can try to up this frequency," right?
1113
00:44:46.460 --> 00:44:49.320
And sometimes it's as simple as just remembering
1114
00:44:49.320 --> 00:44:50.760
what is affecting volume.
1115
00:44:50.760 --> 00:44:52.090
How can you really affect volume?
1116
00:44:52.090 --> 00:44:53.560
When you start to get into those details
1117
00:44:53.560 --> 00:44:56.250
of volume magnitude, just go back and review, like,
1118
00:44:56.250 --> 00:44:58.220
well, what is kind of affecting volume here?
1119
00:44:58.220 --> 00:45:00.010
How do we kinda get more volume of stimulus?
1120
00:45:00.010 --> 00:45:02.447
And it's gonna be with the sets
1121
00:45:02.447 --> 00:45:03.950
and the frequency and the split.
1122
00:45:03.950 --> 00:45:04.960
That's where you're gonna go.
1123
00:45:04.960 --> 00:45:06.300
That's a tool that your own...
1124
00:45:06.300 --> 00:45:07.900
When you look at that and you're using your trainer brain,
1125
00:45:07.900 --> 00:45:10.090
like, "I think I can get here."
1126
00:45:10.090 --> 00:45:11.220
And if you're worried sometimes
1127
00:45:11.220 --> 00:45:13.020
about getting into the nuances
1128
00:45:13.020 --> 00:45:15.280
and really adjusting that magnitude.
1129
00:45:15.280 --> 00:45:17.640
And sometime, Cody, with your trainer brain,
1130
00:45:17.640 --> 00:45:19.520
I was thinking about this last night, buddy,
1131
00:45:19.520 --> 00:45:22.247
that when I look at magnitude, and I'm going like,
1132
00:45:22.247 --> 00:45:23.500
"Is it volume or magnitude?"
1133
00:45:23.500 --> 00:45:25.370
I'm trying to figure out what to adjust here,
1134
00:45:25.370 --> 00:45:29.210
If I'm looking, and I can't really see the magnitude,
1135
00:45:29.210 --> 00:45:32.140
like, "Man, the tempos look where they should be.
1136
00:45:32.140 --> 00:45:33.380
I like where that's at rest.
1137
00:45:33.380 --> 00:45:34.930
I really don't want to cut that down.
1138
00:45:34.930 --> 00:45:37.357
The rep ranges look good," you're like,
1139
00:45:37.357 --> 00:45:39.980
"Well, maybe the adjustment is in volume," right?
1140
00:45:39.980 --> 00:45:42.090
If you can't really see that it just doesn't,
1141
00:45:42.090 --> 00:45:43.530
when you look at the magnitude,
1142
00:45:43.530 --> 00:45:45.150
and you're looking, at it and you're going,
1143
00:45:45.150 --> 00:45:47.540
if it's really that detailed, like really in there,
1144
00:45:47.540 --> 00:45:50.680
like, "Man, everything just looks really good there.
1145
00:45:50.680 --> 00:45:52.850
I got all my tempos where I should be per phase,
1146
00:45:52.850 --> 00:45:54.660
all that stuff, the rest looks good,"
1147
00:45:54.660 --> 00:45:57.270
it just seems like you would go the volume next,
1148
00:45:57.270 --> 00:45:58.530
and you kinda look through that a little bit.
1149
00:45:58.530 --> 00:45:59.363
Not that that's the order that you would do it,
1150
00:45:59.363 --> 00:46:01.540
but when you're using your trainer brain
1151
00:46:01.540 --> 00:46:03.460
and looking through the program on these things
1152
00:46:03.460 --> 00:46:04.470
of what's affecting volume,
1153
00:46:04.470 --> 00:46:07.787
you're looking at your split, you're looking at your sets.
1154
00:46:07.787 --> 00:46:10.650
Like when I said, if you look at somebody's program,
1155
00:46:10.650 --> 00:46:12.200
you say, "Is it volume or magnitude?"
1156
00:46:12.200 --> 00:46:13.033
Well, what if I just...
1157
00:46:13.033 --> 00:46:15.367
Guys, when you look at this program, you'd say,
1158
00:46:15.367 --> 00:46:18.420
"Is it volume or magnitude, my adjusting,
1159
00:46:18.420 --> 00:46:20.070
I need to bring some stimulus up.
1160
00:46:20.070 --> 00:46:21.440
I'm looking at this program
1161
00:46:21.440 --> 00:46:24.610
and it only has two sets or three sets.
1162
00:46:24.610 --> 00:46:25.970
I don't even know if I would really..."
1163
00:46:25.970 --> 00:46:27.930
I'm like, "Okay, if we're doing two sets,
1164
00:46:27.930 --> 00:46:30.130
it makes sense that'd probably come to three sets.
1165
00:46:30.130 --> 00:46:33.270
Or if we're at three sets, maybe I should come to four."
1166
00:46:33.270 --> 00:46:34.103
If they're all right...
1167
00:46:34.103 --> 00:46:36.020
That would just be your trainer brain kicking in.
1168
00:46:36.020 --> 00:46:38.250
'Cause sometimes its volume and magnitude,
1169
00:46:38.250 --> 00:46:39.710
it is different.
1170
00:46:39.710 --> 00:46:41.700
It is, and there's a lot of nuance in there,
1171
00:46:41.700 --> 00:46:42.647
but you gotta use your trainer brain
1172
00:46:42.647 --> 00:46:44.720
and just look at the program.
1173
00:46:44.720 --> 00:46:48.170
Well, why aren't we doing sets on 15 on this thing?
1174
00:46:48.170 --> 00:46:50.020
Maybe I can kinda bring the rest rate, rep,
1175
00:46:50.020 --> 00:46:51.650
bring it down a little bit, right?
1176
00:46:51.650 --> 00:46:53.700
You gotta use your trainer brain
1177
00:46:53.700 --> 00:46:55.800
when it really comes to this volume and magnitude thing.
1178
00:46:55.800 --> 00:46:57.470
It is a difference, and then as you get better
1179
00:46:57.470 --> 00:47:00.070
at seeing these things coming through your check-in,
1180
00:47:01.140 --> 00:47:02.570
you get better at reading it,
1181
00:47:02.570 --> 00:47:04.060
but really it's coming down to...
1182
00:47:04.060 --> 00:47:05.330
Like, for me, when I was learning this stuff,
1183
00:47:05.330 --> 00:47:07.740
is just looking at the overall program, really.
1184
00:47:07.740 --> 00:47:09.700
You're trying to just separate volume and magnitude.
1185
00:47:09.700 --> 00:47:12.270
I hope that helps, and I hope I didn't confuse you.
1186
00:47:12.270 --> 00:47:14.500
Cody, did I confuse you? (chuckles)
1187
00:47:14.500 --> 00:47:15.350
Well, you didn't confuse me,
1188
00:47:15.350 --> 00:47:16.810
but I'm not the one you have to worry about.
1189
00:47:16.810 --> 00:47:17.937
No, I don't.
1190
00:47:17.937 --> 00:47:20.920
(chuckles) All right.
1191
00:47:20.920 --> 00:47:23.290
And then we have another example here for volume.
1192
00:47:23.290 --> 00:47:24.780
Adam's gonna take you through.
1193
00:47:24.780 --> 00:47:25.860
Yes, sir.
1194
00:47:25.860 --> 00:47:28.280
So here, hypertrophy client,
1195
00:47:28.280 --> 00:47:30.150
and we're here for cardiovascular adaptations.
1196
00:47:30.150 --> 00:47:31.690
So, once again, why are we here?
1197
00:47:31.690 --> 00:47:33.470
Well, are we here for fat loss?
1198
00:47:33.470 --> 00:47:36.150
No, we're here for cardiovascular adaptations.
1199
00:47:36.150 --> 00:47:39.020
So biomarkers, little to no change
1200
00:47:39.020 --> 00:47:40.670
in the average morning heart rate.
1201
00:47:40.670 --> 00:47:44.680
Now so I wanna bring this and you guys to note that when...
1202
00:47:44.680 --> 00:47:47.750
This is my client. This is a case study.
1203
00:47:47.750 --> 00:47:50.060
So I am here. We are a hypertrophy client.
1204
00:47:50.060 --> 00:47:51.630
I am here to get in better shape.
1205
00:47:51.630 --> 00:47:54.520
So when I'm looking at biomarkers, when their assessment,
1206
00:47:54.520 --> 00:47:56.510
there something that I'm keying in on,
1207
00:47:56.510 --> 00:47:57.920
it's more important than others.
1208
00:47:57.920 --> 00:47:59.170
I'm looking at everything,
1209
00:47:59.170 --> 00:48:01.200
but if I'm here for cardiovascular patients,
1210
00:48:01.200 --> 00:48:02.980
I'm probably looking at something different
1211
00:48:02.980 --> 00:48:04.850
than that check-in or a little bit harder.
1212
00:48:04.850 --> 00:48:06.880
So I'm noting that I'm not seeing the heart rates
1213
00:48:06.880 --> 00:48:09.040
kind of turning down, okay?
1214
00:48:09.040 --> 00:48:12.390
Little to no change in body weight. I do note that, okay?
1215
00:48:12.390 --> 00:48:14.150
So even with the hypertrophy client
1216
00:48:14.150 --> 00:48:18.210
with cardiovascular adaptations, like if...
1217
00:48:19.260 --> 00:48:20.997
You don't wanna go there. (chuckling)
1218
00:48:20.997 --> 00:48:25.720
Okay, if I'm, I'm Cody, I'm gonna get...
1219
00:48:27.573 --> 00:48:29.400
I'm gonna stop right there.
1220
00:48:29.400 --> 00:48:31.520
Okay, so with the hypertrophy client,
1221
00:48:31.520 --> 00:48:33.860
little to no change in body weight.
1222
00:48:33.860 --> 00:48:35.170
I'm noting that here.
1223
00:48:35.170 --> 00:48:37.040
Because I'm also probably be looking at body weight here
1224
00:48:37.040 --> 00:48:38.940
to make sure that I had the food right
1225
00:48:38.940 --> 00:48:40.840
for this stimulus, right?
1226
00:48:40.840 --> 00:48:43.070
So if we're doing cardiovascular on a patient,
1227
00:48:43.070 --> 00:48:44.907
and I'm here for a hypertrophy client,
1228
00:48:44.907 --> 00:48:46.540
I'm probably not expect the damn weight
1229
00:48:46.540 --> 00:48:48.217
to go up drastically,
1230
00:48:48.217 --> 00:48:50.060
and I'm probably not actually expecting it
1231
00:48:50.060 --> 00:48:51.260
to go down drastically.
1232
00:48:51.260 --> 00:48:52.900
I'm probably trying to hit this thing
1233
00:48:52.900 --> 00:48:56.040
kind of in like maintenance a little bit for the most part,
1234
00:48:56.040 --> 00:48:58.860
but little body weight fluctuations I'm okay with, okay?
1235
00:48:58.860 --> 00:49:00.060
No change in body weight.
1236
00:49:00.060 --> 00:49:02.760
All right, performance markers.
1237
00:49:02.760 --> 00:49:04.930
There's no performance trouble.
1238
00:49:04.930 --> 00:49:07.590
We're seeing them kind of just get through the workout.
1239
00:49:07.590 --> 00:49:09.130
No problem, okay? Whatsoever.
1240
00:49:09.130 --> 00:49:10.590
Hitting all the progressions.
1241
00:49:10.590 --> 00:49:13.140
We're hitting all progressions in the training, okay?
1242
00:49:13.140 --> 00:49:14.610
We're seeing no improvement
1243
00:49:14.610 --> 00:49:16.550
in any kind of heart rate recover.
1244
00:49:16.550 --> 00:49:18.120
So after each circuit.
1245
00:49:18.120 --> 00:49:20.410
So with this, what we're doing is actually,
1246
00:49:20.410 --> 00:49:24.020
in this actual individual session, it's staying elevated.
1247
00:49:24.020 --> 00:49:25.710
So we were monitoring the heart rate
1248
00:49:25.710 --> 00:49:28.440
after the clusters or the supersets.
1249
00:49:28.440 --> 00:49:30.380
So we're taking that heart rate and we're monitoring that.
1250
00:49:30.380 --> 00:49:31.890
We're seeing that from session to session
1251
00:49:31.890 --> 00:49:33.000
if that's improving.
1252
00:49:33.000 --> 00:49:35.500
That's not improving. Okay.
1253
00:49:35.500 --> 00:49:36.380
That should be improving.
1254
00:49:36.380 --> 00:49:38.020
That's what we're kinda going after here.
1255
00:49:38.020 --> 00:49:40.140
Just like a powerlifter wants more weight on the bar,
1256
00:49:40.140 --> 00:49:42.120
I am looking at cardiovascular adapations here.
1257
00:49:42.120 --> 00:49:43.420
That's what I'm going for.
1258
00:49:45.480 --> 00:49:49.437
Okay, so here we're gonna be half body, four days a week,
1259
00:49:49.437 --> 00:49:51.700
and we have a base program here,
1260
00:49:51.700 --> 00:49:54.840
three smalls, and then into two bigs.
1261
00:49:54.840 --> 00:49:56.430
Four sets a piece.
1262
00:49:56.430 --> 00:50:01.430
Once again, 10 to 12 rep range, and resting 15, 60, and 60.
1263
00:50:01.470 --> 00:50:03.850
Now this is our base program, and we have two little here.
1264
00:50:03.850 --> 00:50:06.363
We wanna bring this thing up. Where do we go?
1265
00:50:07.450 --> 00:50:11.390
So here we took them into big, big,
1266
00:50:11.390 --> 00:50:14.870
some big old giant sets, A1 through A4.
1267
00:50:14.870 --> 00:50:17.480
Half body work, four days a week.
1268
00:50:17.480 --> 00:50:20.320
So I wanna show you guys, this is the change now,
1269
00:50:20.320 --> 00:50:21.620
and where do we come from?
1270
00:50:22.510 --> 00:50:24.040
Half body, four days a week,
1271
00:50:24.040 --> 00:50:25.690
three smalls into the two bigs here.
1272
00:50:25.690 --> 00:50:29.070
We've got four sets here for each big.
1273
00:50:29.070 --> 00:50:30.860
And, remember, systemic,
1274
00:50:30.860 --> 00:50:32.960
we wanna get these big guys involved here.
1275
00:50:34.040 --> 00:50:36.640
So now when we go back through in the A's,
1276
00:50:36.640 --> 00:50:38.320
we've split those bigs up,
1277
00:50:38.320 --> 00:50:39.540
and now we're getting into the smalls.
1278
00:50:39.540 --> 00:50:41.930
So now we're doing big, small, big, small here
1279
00:50:41.930 --> 00:50:43.750
on these adjustments here.
1280
00:50:43.750 --> 00:50:46.340
Look at the sets here wth the bigs too.
1281
00:50:46.340 --> 00:50:49.200
So now we have, what do we have here a total of?
1282
00:50:49.200 --> 00:50:51.493
Six sets here. You have six?
1283
00:50:52.389 --> 00:50:53.403
You're seeing that, right, Cody?
1284
00:50:53.403 --> 00:50:54.630
Yup.
Yeah.
1285
00:50:54.630 --> 00:50:57.820
Six compared to our four here.
1286
00:50:57.820 --> 00:51:00.530
So, once again, we're getting in more sets, the big.
1287
00:51:00.530 --> 00:51:03.590
We wanna bring up volume of the stimulus, systemic,
1288
00:51:03.590 --> 00:51:05.160
more systemic stimulus.
1289
00:51:05.160 --> 00:51:09.740
I'm going to try to get more work in with the bigs here.
1290
00:51:09.740 --> 00:51:11.790
So we're getting more sets in with the bigs
1291
00:51:11.790 --> 00:51:14.110
and bringing in new sets with the smallest too here.
1292
00:51:14.110 --> 00:51:17.040
So this was the adjustment that we made here.
1293
00:51:17.040 --> 00:51:19.860
Cody, do you wanna say anything on this?
1294
00:51:19.860 --> 00:51:23.460
Basically this is like a archetype adjustment basically.
1295
00:51:23.460 --> 00:51:26.360
And the reason we wouldn't just go with the other one
1296
00:51:26.360 --> 00:51:28.610
and just add everything to six sets
1297
00:51:28.610 --> 00:51:31.350
is what that's gonna do is it's gonna put the majority
1298
00:51:31.350 --> 00:51:33.580
of your systemic stress, in this original program,
1299
00:51:33.580 --> 00:51:35.540
it's gonna keep it on those B's.
1300
00:51:35.540 --> 00:51:39.080
So you're really, I mean, if you're doing delts
1301
00:51:39.080 --> 00:51:41.903
and calves and biceps for your A1, two, three,
1302
00:51:41.903 --> 00:51:45.400
that's not really much of a load, it's not a lot of tissue,
1303
00:51:45.400 --> 00:51:48.290
but then you're going to get hit by a truck
1304
00:51:48.290 --> 00:51:51.280
when you get to trying to do six sets of your bigs
1305
00:51:51.280 --> 00:51:54.110
because you may have to start at such a low weight
1306
00:51:54.110 --> 00:51:56.830
to actually maintain that load to hit failure
1307
00:51:56.830 --> 00:51:58.830
after six sets of it.
1308
00:51:58.830 --> 00:52:00.940
Whereas if we split it up
1309
00:52:00.940 --> 00:52:05.200
in this kind of big, small, big, small giant set,
1310
00:52:05.200 --> 00:52:06.690
you're getting a little bit more rest
1311
00:52:06.690 --> 00:52:08.530
between each of the large muscle groups,
1312
00:52:08.530 --> 00:52:09.930
so basically your small muscle group
1313
00:52:09.930 --> 00:52:13.210
is like your active rest between your big muscle groups,
1314
00:52:13.210 --> 00:52:14.700
and this gives us the ability
1315
00:52:14.700 --> 00:52:17.660
to even use different resistance profiles, right?
1316
00:52:17.660 --> 00:52:18.830
So maybe we use something
1317
00:52:18.830 --> 00:52:20.900
that's a little more lengthened biased
1318
00:52:20.900 --> 00:52:24.267
in the first three sets where fatigue is very low.
1319
00:52:24.267 --> 00:52:28.240
And then as we get into higher fatigue in that B giant set,
1320
00:52:28.240 --> 00:52:30.810
then we switch to something that's more shortened biased.
1321
00:52:30.810 --> 00:52:33.270
We have less of a chance or shortened,
1322
00:52:33.270 --> 00:52:36.050
yeah, shortened muscle position, short resistance profile,
1323
00:52:36.050 --> 00:52:39.610
less of a chance of creating too much mechanical damage,
1324
00:52:39.610 --> 00:52:44.280
but we can still push ourselves hard into failure safely.
1325
00:52:44.280 --> 00:52:48.020
So there's multifactorial considerations
1326
00:52:48.020 --> 00:52:50.070
when we're making these big changes
1327
00:52:50.070 --> 00:52:52.510
rather than just like, "Oh, add sets to everything,"
1328
00:52:52.510 --> 00:52:54.550
and that would give us more volume,
1329
00:52:54.550 --> 00:52:56.120
we also have to consider
1330
00:52:56.120 --> 00:52:57.790
how that's gonna affect their performance
1331
00:52:57.790 --> 00:53:01.650
and their ability to actually perform
1332
00:53:01.650 --> 00:53:05.430
their overall workload across the entire set.
1333
00:53:05.430 --> 00:53:07.530
So by giving a little more rest
1334
00:53:07.530 --> 00:53:09.430
between the big muscle groups here,
1335
00:53:09.430 --> 00:53:12.110
probably be able to use a little more load compared
1336
00:53:12.110 --> 00:53:15.200
to just adding two sets or whatever
1337
00:53:15.200 --> 00:53:17.420
to this backload here, right?
1338
00:53:17.420 --> 00:53:18.693
If that makes sense.
1339
00:53:21.730 --> 00:53:22.563
Yes.
1340
00:53:25.340 --> 00:53:27.090
All right, so now we get into
1341
00:53:27.090 --> 00:53:28.670
we don't have enough magnitude.
1342
00:53:28.670 --> 00:53:32.256
So this example here, fat loss client.
1343
00:53:32.256 --> 00:53:35.010
We're seeing a little bit of improvements,
1344
00:53:35.010 --> 00:53:37.040
but they're hitting local fatigue.
1345
00:53:37.040 --> 00:53:38.827
Like, they're getting a massive pump, and they're just like,
1346
00:53:38.827 --> 00:53:42.880
"I just can't do another rep, but I'm not really systemic.
1347
00:53:42.880 --> 00:53:45.870
I'm not really tired. I'm not breathing that heavy.
1348
00:53:45.870 --> 00:53:47.320
I'm not cardio limited."
1349
00:53:47.320 --> 00:53:51.630
The systemic stress is not the limiting factor here.
1350
00:53:51.630 --> 00:53:53.640
We're not really seeing any changes
1351
00:53:53.640 --> 00:53:54.780
in body weight or body comp,
1352
00:53:54.780 --> 00:53:56.860
which is kind of our main goal
1353
00:53:56.860 --> 00:53:58.870
because this is a fat loss client.
1354
00:53:58.870 --> 00:54:01.410
And they're telling us the overall workout
1355
00:54:01.410 --> 00:54:03.100
doesn't really feel that hard.
1356
00:54:03.100 --> 00:54:04.670
They're still going to failure,
1357
00:54:04.670 --> 00:54:08.700
they're still taking sets to failure, but as a whole,
1358
00:54:08.700 --> 00:54:12.960
the overall RPE doesn't feel that challenging.
1359
00:54:12.960 --> 00:54:17.320
So the big factor here for this adjustment
1360
00:54:17.320 --> 00:54:19.880
will be the type of local failure they're hitting.
1361
00:54:19.880 --> 00:54:23.450
So they're hitting a local metabolic failure.
1362
00:54:23.450 --> 00:54:25.400
So in that scenario,
1363
00:54:25.400 --> 00:54:30.090
my adjustment would likely be I would decrease the rest
1364
00:54:30.090 --> 00:54:33.760
so that they have less time to recover systemically
1365
00:54:33.760 --> 00:54:36.410
between those rounds, right?
1366
00:54:36.410 --> 00:54:39.320
Because if they're getting enough time to recover
1367
00:54:39.320 --> 00:54:41.270
between the large muscle groups,
1368
00:54:41.270 --> 00:54:43.900
they're gonna be able to use more load
1369
00:54:43.900 --> 00:54:45.830
and take it deeper to failure.
1370
00:54:45.830 --> 00:54:48.450
So that would be one scenario.
1371
00:54:48.450 --> 00:54:51.270
The next scenario for, say...
1372
00:54:51.270 --> 00:54:52.900
All of that stuff is basically the same
1373
00:54:52.900 --> 00:54:55.810
except the local failure is a little bit different.
1374
00:54:55.810 --> 00:54:58.210
So rather than heading a local failure,
1375
00:54:58.210 --> 00:55:01.210
where they're like, "Oh, man, I got a crazy pump."
1376
00:55:01.210 --> 00:55:03.780
It's more of like a, "It's just really heavy.
1377
00:55:03.780 --> 00:55:05.730
I just can't do another rep."
1378
00:55:05.730 --> 00:55:07.410
It was not quite...
1379
00:55:07.410 --> 00:55:09.860
Maybe what you would almost consider a neurological failure.
1380
00:55:09.860 --> 00:55:12.850
It was just heavy load, can't do another rep,
1381
00:55:12.850 --> 00:55:16.760
but not breathing that heavy, not systemically tired,
1382
00:55:16.760 --> 00:55:19.130
not really hitting that systemic failure
1383
00:55:19.130 --> 00:55:20.170
we're looking for.
1384
00:55:20.170 --> 00:55:22.747
In that case, I might start playing around with,
1385
00:55:22.747 --> 00:55:25.490
"All right, well, let's do a couple extra reps.
1386
00:55:25.490 --> 00:55:28.970
We're gonna have to decrease the load a little bit,
1387
00:55:28.970 --> 00:55:32.030
and we're going to be spending maybe a little bit more time
1388
00:55:32.030 --> 00:55:34.250
under tension within each set,
1389
00:55:34.250 --> 00:55:37.670
so we're getting a little bit more metabolic accumulation."
1390
00:55:37.670 --> 00:55:39.300
Or maybe I would play with the tempo.
1391
00:55:39.300 --> 00:55:40.880
Make them spend an extra second.
1392
00:55:40.880 --> 00:55:42.850
That's what this plus one here means,
1393
00:55:42.850 --> 00:55:45.013
is spend an extra second in that short position,
1394
00:55:45.013 --> 00:55:48.470
and, of course, for exercises that are appropriate for that,
1395
00:55:48.470 --> 00:55:51.130
that actually has some significant load
1396
00:55:51.130 --> 00:55:52.510
in that short position.
1397
00:55:52.510 --> 00:55:56.080
So increasing the metabolic demand of each set
1398
00:55:57.570 --> 00:56:00.910
because they're not being very metabolically-challenged
1399
00:56:00.910 --> 00:56:03.360
within the sets to contribute
1400
00:56:03.360 --> 00:56:05.903
to that overall Systemic stress.
1401
00:56:07.200 --> 00:56:08.650
Adam, did you have something?
1402
00:56:10.960 --> 00:56:12.430
No, no, Cody. I'm fine.
1403
00:56:12.430 --> 00:56:13.640
No, I apologize, Cody.
1404
00:56:13.640 --> 00:56:15.860
my screen was freezing up, so I'm just...
1405
00:56:15.860 --> 00:56:17.320
There I heard you. Yeah, sorry.
1406
00:56:17.320 --> 00:56:18.830
Yes, I'm good now. Thank you.
1407
00:56:18.830 --> 00:56:19.663
All right.
1408
00:56:21.440 --> 00:56:22.340
And then the other thing
1409
00:56:22.340 --> 00:56:26.350
you can also play around with here is exercise selection.
1410
00:56:26.350 --> 00:56:29.730
So you might go from, let's say, they're big bigs here.
1411
00:56:29.730 --> 00:56:31.950
One of them is like a hack squat.
1412
00:56:31.950 --> 00:56:34.400
Well, that's gonna be very biased in the amount of tension
1413
00:56:34.400 --> 00:56:36.640
to a very specific portion of the range.
1414
00:56:36.640 --> 00:56:40.510
Maybe we change that to a reverse banded hack squat,
1415
00:56:40.510 --> 00:56:44.440
which is going to be more significant time under tension
1416
00:56:44.440 --> 00:56:47.410
because it's going to allow us to almost flatten
1417
00:56:47.410 --> 00:56:49.160
that resistance profile a little bit.
1418
00:56:49.160 --> 00:56:50.650
So we're working more,
1419
00:56:50.650 --> 00:56:52.640
throughout more of the range of motion,
1420
00:56:52.640 --> 00:56:55.340
which, as we mentioned right at the beginning,
1421
00:56:55.340 --> 00:56:56.540
it's a magnitude change,
1422
00:56:56.540 --> 00:57:00.530
but it also is technically a volume of work change
1423
00:57:00.530 --> 00:57:04.550
because the tissue has to work more through more of the rep.
1424
00:57:04.550 --> 00:57:08.190
So an exercise selection change could also be a way
1425
00:57:08.190 --> 00:57:10.483
to increase the magnitude here.
1426
00:57:12.830 --> 00:57:17.090
All right, for this one, again, fat loss client.
1427
00:57:17.090 --> 00:57:20.430
Still little to no improvement in their cardio markers,
1428
00:57:20.430 --> 00:57:22.780
and maybe they're already at the upper end
1429
00:57:22.780 --> 00:57:24.770
of the volume for what we have written.
1430
00:57:24.770 --> 00:57:26.620
So this could be someone
1431
00:57:26.620 --> 00:57:28.490
who just has really good conditioning.
1432
00:57:28.490 --> 00:57:30.350
They have good conditioning already,
1433
00:57:30.350 --> 00:57:32.490
and we wanna push it a little bit further.
1434
00:57:32.490 --> 00:57:34.850
We're not seeing any changes in their body comp.
1435
00:57:34.850 --> 00:57:36.987
They're still hitting systemic failure,
1436
00:57:36.987 --> 00:57:39.240
and RPE seems appropriate.
1437
00:57:39.240 --> 00:57:41.250
So they're not sandbagging,
1438
00:57:41.250 --> 00:57:44.290
they're not dropping off super quick at the beginning,
1439
00:57:44.290 --> 00:57:47.877
but overall they're reporting, "It doesn't feel that hard."
1440
00:57:48.860 --> 00:57:53.640
So then in that case, from our kind of base program here,
1441
00:57:53.640 --> 00:57:57.930
we might actually just make the overall work denser.
1442
00:57:57.930 --> 00:57:59.490
So we have this backload.
1443
00:57:59.490 --> 00:58:01.630
The majority of the systemic stress here, again,
1444
00:58:01.630 --> 00:58:03.430
is gonna be at the end of the workout
1445
00:58:03.430 --> 00:58:05.973
with the big, big superset.
1446
00:58:08.030 --> 00:58:10.120
Basically everything is exactly the same,
1447
00:58:10.120 --> 00:58:12.500
except we just have a one big giant set.
1448
00:58:12.500 --> 00:58:15.010
Now, of course, this has to mean
1449
00:58:15.010 --> 00:58:18.070
you can actually logistically do this in your gym,
1450
00:58:18.070 --> 00:58:20.410
but, again, just giving you an example
1451
00:58:20.410 --> 00:58:21.770
of how we could do this.
1452
00:58:21.770 --> 00:58:25.880
So by, again, splitting up the bigs,
1453
00:58:25.880 --> 00:58:27.710
giving them maybe a little extra rest
1454
00:58:27.710 --> 00:58:31.250
between by throwing in that small muscle group in between,
1455
00:58:31.250 --> 00:58:34.440
maybe we can use a little bit more load for the bigs.
1456
00:58:34.440 --> 00:58:36.330
Maybe we can use even a little bit more load
1457
00:58:36.330 --> 00:58:37.510
for the smallest because those
1458
00:58:37.510 --> 00:58:41.150
are technically getting a longer rest period here
1459
00:58:41.150 --> 00:58:44.410
than they would have been in the backload scenario.
1460
00:58:44.410 --> 00:58:46.300
And, yes, the sets are still correct.
1461
00:58:46.300 --> 00:58:49.150
So in this case where I have asymmetric sets,
1462
00:58:49.150 --> 00:58:51.570
I would have them go through all four sets of everything,
1463
00:58:51.570 --> 00:58:54.180
and then you have two more sets of the bigs,
1464
00:58:54.180 --> 00:58:56.270
just very simply.
1465
00:58:56.270 --> 00:58:59.370
So if we wanna look at how this
1466
00:58:59.370 --> 00:59:03.100
would actually be an increase in the overall magnitude,
1467
00:59:03.100 --> 00:59:05.400
it will also technically increase the volume
1468
00:59:05.400 --> 00:59:07.840
of systemic stress.
1469
00:59:07.840 --> 00:59:09.750
So if we look at this, the blue line here,
1470
00:59:09.750 --> 00:59:13.100
this would be like the accumulation of systemic stress
1471
00:59:13.100 --> 00:59:14.930
using the backload, right?
1472
00:59:14.930 --> 00:59:17.730
So across the first half of the workout,
1473
00:59:17.730 --> 00:59:21.010
it's a very kinda slow gradual accumulation,
1474
00:59:21.010 --> 00:59:22.530
nothing serious.
1475
00:59:22.530 --> 00:59:25.310
Again, it's those small muscle groups in a tricep.
1476
00:59:25.310 --> 00:59:28.310
And then as we hit the big, big superset,
1477
00:59:28.310 --> 00:59:30.540
it kind of starts to shoot up significantly
1478
00:59:30.540 --> 00:59:33.760
until we hit kind of that ultimate systemic failure
1479
00:59:33.760 --> 00:59:35.630
at the end of the workout.
1480
00:59:35.630 --> 00:59:39.070
The green line would be the example here
1481
00:59:39.070 --> 00:59:40.130
where it's the giant set.
1482
00:59:40.130 --> 00:59:42.430
So we're training the big muscle groups
1483
00:59:42.430 --> 00:59:45.930
from the very first set in the entire workout.
1484
00:59:45.930 --> 00:59:48.890
So it's going to jump up much more rapidly,
1485
00:59:48.890 --> 00:59:49.850
and then our goal would be
1486
00:59:49.850 --> 00:59:52.230
to essentially maintain performance.
1487
00:59:52.230 --> 00:59:54.330
And so it's going to kind of taper.
1488
00:59:54.330 --> 00:59:57.030
It's not gonna accelerate as quickly
1489
00:59:58.300 --> 01:00:00.250
until we hit that ultimate failure at the end.
1490
01:00:00.250 --> 01:00:02.970
So if we kind of just look at area under the curve here,
1491
01:00:02.970 --> 01:00:06.720
would be our volume of systemic stress.
1492
01:00:06.720 --> 01:00:08.310
The overall volume of systemic stress
1493
01:00:08.310 --> 01:00:11.790
might be a little bit greater in that giant set scenario
1494
01:00:11.790 --> 01:00:14.470
because we're training large muscle tissue,
1495
01:00:14.470 --> 01:00:15.440
lots of muscle groups.
1496
01:00:15.440 --> 01:00:18.750
From the beginning, it's gonna jump up rather quickly,
1497
01:00:18.750 --> 01:00:21.430
and then maybe we ascend the load a little bit,
1498
01:00:21.430 --> 01:00:24.780
and then we stop ascending load just to try and maintain
1499
01:00:24.780 --> 01:00:29.780
that almost failure point, if you will,
1500
01:00:30.390 --> 01:00:32.283
across the last few sets.
1501
01:00:34.443 --> 01:00:36.570
And, Cody, we talked about this too,
1502
01:00:36.570 --> 01:00:38.730
like in how you express this.
1503
01:00:38.730 --> 01:00:40.880
Even yesterday with the with the backload too,
1504
01:00:40.880 --> 01:00:44.090
and like when we spread it out with the big bigs at the end,
1505
01:00:44.090 --> 01:00:45.140
you're gonna see that.
1506
01:00:45.140 --> 01:00:47.110
And when you take that, if you guys think about that,
1507
01:00:47.110 --> 01:00:49.750
like with the bigs, when you spread them out,
1508
01:00:49.750 --> 01:00:50.720
if you think about that,
1509
01:00:50.720 --> 01:00:52.440
what it's going to do, imagine it...
1510
01:00:52.440 --> 01:00:53.520
I told Cody this too.
1511
01:00:53.520 --> 01:00:56.500
When you're monitoring heart rates, okay, for clients,
1512
01:00:56.500 --> 01:00:58.510
when you hit this right and you spread those bigs out,
1513
01:00:58.510 --> 01:01:00.220
you're gonna see that heart rate kinda get up
1514
01:01:00.220 --> 01:01:01.820
and kinda just stay, just like the green line,
1515
01:01:01.820 --> 01:01:02.870
just like he has.
1516
01:01:02.870 --> 01:01:04.910
It's gonna kinda stay there and elevate it
1517
01:01:04.910 --> 01:01:06.880
versus you put those big at the end,
1518
01:01:06.880 --> 01:01:07.713
especially with bigger dudes,
1519
01:01:07.713 --> 01:01:10.580
man, you're gonna see it really hit there when you're going,
1520
01:01:10.580 --> 01:01:13.130
man, maybe even with the backload,
1521
01:01:13.130 --> 01:01:16.170
if you would do the average heart rate for the workout,
1522
01:01:16.170 --> 01:01:19.033
it might be the same or possibly even lower
1523
01:01:19.033 --> 01:01:21.330
than the average heart rate for somebody
1524
01:01:21.330 --> 01:01:23.330
who's spreading the bigs out, right?
1525
01:01:23.330 --> 01:01:24.780
You can actually kind of see that a little bit.
1526
01:01:24.780 --> 01:01:25.613
So you're like,
1527
01:01:25.613 --> 01:01:28.100
"Man, that whole average heart rate was higher
1528
01:01:28.100 --> 01:01:28.933
when you kinda spread them out."
1529
01:01:28.933 --> 01:01:30.990
And it would make sense to you because,
1530
01:01:30.990 --> 01:01:33.340
man, if I was going for some systemic adaptations,
1531
01:01:33.340 --> 01:01:34.600
and if I wanna get get even a little bit
1532
01:01:34.600 --> 01:01:35.917
more acute with it and say,
1533
01:01:35.917 --> 01:01:38.530
"Dude, let's go a little more cardiovascular here,"
1534
01:01:38.530 --> 01:01:40.020
you could do that, and we would spread it out.
1535
01:01:40.020 --> 01:01:41.330
We would get that average heart rate
1536
01:01:41.330 --> 01:01:44.480
throughout the workout versus towards the end.
1537
01:01:44.480 --> 01:01:45.830
If that's what helps you guys,
1538
01:01:45.830 --> 01:01:48.000
kind of help you visualize how these things are working,
1539
01:01:48.000 --> 01:01:48.900
what we're seeing.
1540
01:01:50.200 --> 01:01:51.290
All right, and so if we look
1541
01:01:51.290 --> 01:01:53.610
at the other half of this ratio,
1542
01:01:53.610 --> 01:01:56.020
we're looking at the homeostatic drive,
1543
01:01:56.020 --> 01:01:58.720
which is going to be, do we have too many calories,
1544
01:01:58.720 --> 01:02:02.973
or do we need to make, again, a macronutrient adjustment?
1545
01:02:04.260 --> 01:02:07.190
Okay, guys, so here, so we're in fat loss goal.
1546
01:02:07.190 --> 01:02:09.540
We're in systemic. Performance is improving.
1547
01:02:09.540 --> 01:02:12.110
So we look at performance markers across the board.
1548
01:02:12.110 --> 01:02:12.943
We're good here.
1549
01:02:12.943 --> 01:02:15.350
Feels recovered. Sleep was good.
1550
01:02:15.350 --> 01:02:18.360
Who doesn't sleep well after Thanksgiving Day, right, Cody?
1551
01:02:18.360 --> 01:02:21.020
Like if you're eating, you can probably sleep pretty good.
1552
01:02:21.020 --> 01:02:22.570
Yeah, some people eat, when they eat,
1553
01:02:22.570 --> 01:02:24.700
their sleep's interrupted, but sleep is good here,
1554
01:02:24.700 --> 01:02:26.450
and we are trying to push fat loss.
1555
01:02:27.360 --> 01:02:29.500
Nearly all biomarkers and performance markers
1556
01:02:29.500 --> 01:02:31.400
check out across the board, okay?
1557
01:02:31.400 --> 01:02:34.240
We're hitting all those goals, all right.
1558
01:02:34.240 --> 01:02:38.610
Now weight moving up slowly, consistently.
1559
01:02:38.610 --> 01:02:41.670
We are noticing that. Hmm, okay.
1560
01:02:41.670 --> 01:02:44.750
And the waist circumference is increasing.
1561
01:02:44.750 --> 01:02:48.270
So here you guys have to understand that when know this,
1562
01:02:48.270 --> 01:02:49.520
like with too many calories,
1563
01:02:49.520 --> 01:02:50.750
you're looking at the workouts,
1564
01:02:50.750 --> 01:02:53.250
and you're looking at what you have planned for that client.
1565
01:02:53.250 --> 01:02:56.850
And you're going, "The workouts are good here," okay?
1566
01:02:56.850 --> 01:03:00.070
This seems like a good amount of work for you, okay?
1567
01:03:00.070 --> 01:03:01.460
And you have to understand too,
1568
01:03:01.460 --> 01:03:02.530
well, how would you know that?
1569
01:03:02.530 --> 01:03:03.510
Well, what if this is a client
1570
01:03:03.510 --> 01:03:04.590
I've been working with for a while,
1571
01:03:04.590 --> 01:03:07.150
and this is actually their second systemic block for them?
1572
01:03:07.150 --> 01:03:08.270
Use your trainer brain.
1573
01:03:08.270 --> 01:03:10.870
I'm comparing it to the previous systemic block,
1574
01:03:10.870 --> 01:03:12.300
and I've built off of that.
1575
01:03:12.300 --> 01:03:15.630
So I've ruled out the workout in this case, okay?
1576
01:03:15.630 --> 01:03:18.680
It is not the workout. We know that, okay?
1577
01:03:18.680 --> 01:03:20.250
Workouts are good.
1578
01:03:20.250 --> 01:03:21.950
And, actually, even if we're doing,
1579
01:03:21.950 --> 01:03:26.000
like we're prescribing like steps or hitting our step marks,
1580
01:03:26.000 --> 01:03:28.770
but weight is still going up, let's get into the diet,
1581
01:03:28.770 --> 01:03:31.680
and that's when we start to get into like,
1582
01:03:31.680 --> 01:03:34.460
we're probably gonna be eating too much food, okay?
1583
01:03:34.460 --> 01:03:35.750
It's just a lever that we can pull.
1584
01:03:35.750 --> 01:03:37.690
It's a button that I can push.
1585
01:03:37.690 --> 01:03:39.280
And I've checked out the workout.
1586
01:03:39.280 --> 01:03:41.100
Everything across the board is good.
1587
01:03:41.100 --> 01:03:44.410
Nothing is moving though. And we are here for fat loss?
1588
01:03:44.410 --> 01:03:46.430
Boom, we're going to push that calorie button.
1589
01:03:46.430 --> 01:03:50.840
And also, guys, remember (fingers tapping) trainer brain.
1590
01:03:50.840 --> 01:03:53.070
I wrote the diet, I know where they're at,
1591
01:03:53.070 --> 01:03:56.100
and I feel comfortable with putting them in a deficit.
1592
01:03:56.100 --> 01:03:57.510
Trainer brain.
1593
01:03:57.510 --> 01:03:58.740
You have to remember, guys, and, you guys,
1594
01:03:58.740 --> 01:04:00.850
I see questions coming in, and we're gonna get to them.
1595
01:04:00.850 --> 01:04:02.640
Some of these things here are not
1596
01:04:02.640 --> 01:04:04.570
like you've just done this in one week.
1597
01:04:04.570 --> 01:04:05.940
You have to think that we've been working
1598
01:04:05.940 --> 01:04:06.980
with these people in blocks.
1599
01:04:06.980 --> 01:04:08.700
This isn't all client that we are just starting,
1600
01:04:08.700 --> 01:04:10.430
and this is the first week of training,
1601
01:04:10.430 --> 01:04:11.800
and this is how you read it.
1602
01:04:11.800 --> 01:04:12.640
We have seen these.
1603
01:04:12.640 --> 01:04:14.330
These are things that we were adapting over
1604
01:04:14.330 --> 01:04:15.483
by people we've worked with for a while,
1605
01:04:15.483 --> 01:04:17.130
that you're gonna be kind of seeing.
1606
01:04:17.130 --> 01:04:17.963
I hope that's clear.
1607
01:04:17.963 --> 01:04:19.137
It's not like sometimes you're just seeing these things,
1608
01:04:19.137 --> 01:04:21.560
like, "We only had them for seven days or two weeks,
1609
01:04:21.560 --> 01:04:23.830
and you know how to make these adjustments."
1610
01:04:23.830 --> 01:04:28.830
Well, sometimes, like this one here, this one here is a case
1611
01:04:29.120 --> 01:04:30.160
where you could rule out the workout.
1612
01:04:30.160 --> 01:04:31.900
How is that possible?
1613
01:04:31.900 --> 01:04:34.380
Well, I wrote it and I've been training them for a while
1614
01:04:34.380 --> 01:04:36.290
and maybe this is not their second one, third one.
1615
01:04:36.290 --> 01:04:37.970
This might be their fourth one.
1616
01:04:37.970 --> 01:04:39.640
I have ruled out the workout,
1617
01:04:39.640 --> 01:04:41.930
and these biomarkers are not moving in that direction,
1618
01:04:41.930 --> 01:04:43.130
but I want them to.
1619
01:04:43.130 --> 01:04:45.500
I wrote the diet. I'm looking at the diet.
1620
01:04:45.500 --> 01:04:46.820
Let's have a conversation
1621
01:04:46.820 --> 01:04:49.360
about the hole underneath your nose and reducing calories
1622
01:04:49.360 --> 01:04:51.553
to get the markers moving the right direction.
1623
01:04:57.960 --> 01:04:58.793
Cody, your mic.
1624
01:05:00.710 --> 01:05:01.543
Hit your mic.
1625
01:05:01.543 --> 01:05:03.380
Here we go, all right.
1626
01:05:03.380 --> 01:05:05.870
This person, overall goals, hypertrophy,
1627
01:05:05.870 --> 01:05:08.370
and they're just here for conditioning.
1628
01:05:08.370 --> 01:05:10.460
So performance is great.
1629
01:05:10.460 --> 01:05:12.990
Volume, again, on par with training history,
1630
01:05:12.990 --> 01:05:13.960
so we have to base this
1631
01:05:13.960 --> 01:05:16.410
on what we've done with them previously.
1632
01:05:16.410 --> 01:05:17.620
They feel great.
1633
01:05:17.620 --> 01:05:20.140
They have a training day/off day nutrition split,
1634
01:05:20.140 --> 01:05:21.680
so meaning training day,
1635
01:05:21.680 --> 01:05:23.153
maybe they have a little more calories,
1636
01:05:23.153 --> 01:05:24.350
a little more macros.
1637
01:05:24.350 --> 01:05:27.150
Training off day, things are down a little bit.
1638
01:05:27.150 --> 01:05:28.530
And they're noting that they're having
1639
01:05:28.530 --> 01:05:32.970
some energy fluctuations, like there is going up and down
1640
01:05:32.970 --> 01:05:36.580
after some of their meals on their training days.
1641
01:05:36.580 --> 01:05:39.460
We noticed that their weight increases after training days
1642
01:05:39.460 --> 01:05:41.280
and declines after off days,
1643
01:05:41.280 --> 01:05:43.500
and some of their circumference measurements
1644
01:05:43.500 --> 01:05:45.880
are going up again on the training days,
1645
01:05:45.880 --> 01:05:47.160
I should note there.
1646
01:05:47.160 --> 01:05:51.100
So this might be a case where maybe they have
1647
01:05:51.100 --> 01:05:54.280
too many carbohydrates on their training day.
1648
01:05:54.280 --> 01:05:56.210
Now that could be in total,
1649
01:05:56.210 --> 01:05:59.150
or perhaps if we were biasing the carbohydrates
1650
01:05:59.150 --> 01:06:03.450
around their training time, maybe we just need
1651
01:06:03.450 --> 01:06:06.310
to distribute them a little more evenly across the day.
1652
01:06:06.310 --> 01:06:10.140
So those energy fluctuations in this scenario
1653
01:06:10.140 --> 01:06:11.430
might indicate to me that maybe
1654
01:06:11.430 --> 01:06:14.580
they're having a little trouble regulating blood sugar
1655
01:06:14.580 --> 01:06:18.180
after those larger, higher carbohydrate meals.
1656
01:06:18.180 --> 01:06:21.500
So first option may just be, again,
1657
01:06:21.500 --> 01:06:25.160
lower the average carbs per meal, spread 'em out
1658
01:06:25.160 --> 01:06:28.013
through a couple other meals, see how they do.
1659
01:06:29.420 --> 01:06:31.950
But if we're looking at those major,
1660
01:06:31.950 --> 01:06:33.320
like those weight fluctuations,
1661
01:06:33.320 --> 01:06:35.560
if they're fairly significant,
1662
01:06:35.560 --> 01:06:38.620
maybe we just move some of those carbohydrates
1663
01:06:38.620 --> 01:06:42.160
from their training day, move 'em over to their off day,
1664
01:06:42.160 --> 01:06:43.540
again, distribute it out.
1665
01:06:43.540 --> 01:06:46.200
So we're not changing their overall calories.
1666
01:06:46.200 --> 01:06:49.270
We're just kinda moving carbohydrates
1667
01:06:49.270 --> 01:06:50.440
or bringing them down a little bit,
1668
01:06:50.440 --> 01:06:52.270
maybe adding a little bit more protein
1669
01:06:52.270 --> 01:06:54.070
or a little bit more fat,
1670
01:06:54.070 --> 01:06:55.620
depending on, again, where those are at.
1671
01:06:55.620 --> 01:06:59.280
If we're already out or on a high amount of protein,
1672
01:06:59.280 --> 01:07:02.030
maybe we give them a little bit more fats, for example.
1673
01:07:04.020 --> 01:07:07.560
And then these will be some fairly consistent things
1674
01:07:07.560 --> 01:07:10.640
you will see, is like if they're not hungry between meals,
1675
01:07:10.640 --> 01:07:12.480
they're saying they're full all the time,
1676
01:07:12.480 --> 01:07:15.230
if you're getting feedback on their bowel movements,
1677
01:07:15.230 --> 01:07:18.550
and their bowel movements are heavy and dense,
1678
01:07:18.550 --> 01:07:20.770
likely protein is too high.
1679
01:07:20.770 --> 01:07:23.677
So that would be an opportunity to bring that down
1680
01:07:23.677 --> 01:07:26.683
and maybe put those calories elsewhere.
1681
01:07:29.000 --> 01:07:31.170
And then, again, looking at,
1682
01:07:31.170 --> 01:07:33.370
I mean, stools will actually tell you more
1683
01:07:33.370 --> 01:07:35.500
than most people maybe give credit.
1684
01:07:35.500 --> 01:07:36.800
If you're having loose stools
1685
01:07:36.800 --> 01:07:38.810
or they're greasy or they're floating,
1686
01:07:38.810 --> 01:07:41.110
they're probably not digesting their fats very well.
1687
01:07:41.110 --> 01:07:44.000
That could be a high, they have a high amount of fats.
1688
01:07:44.000 --> 01:07:45.520
That might be the issue.
1689
01:07:45.520 --> 01:07:47.940
So our first step, troubleshooting step there,
1690
01:07:47.940 --> 01:07:50.090
might be to just decrease fats a little bit,
1691
01:07:50.090 --> 01:07:52.750
maybe add some fiber depending on if we know
1692
01:07:52.750 --> 01:07:54.070
how much fiber they're having
1693
01:07:54.070 --> 01:07:55.920
or if they're having any at all.
1694
01:07:55.920 --> 01:07:58.300
You can experiment with that
1695
01:07:58.300 --> 01:08:01.080
to make sure that is not the case.
1696
01:08:01.080 --> 01:08:04.030
And those two will kind of be consistent
1697
01:08:04.030 --> 01:08:09.030
across all of them, not just specific to systemic training.
1698
01:08:11.310 --> 01:08:14.810
And then, finally, if we get everything correct,
1699
01:08:14.810 --> 01:08:17.120
this next one is that the most important slide
1700
01:08:17.120 --> 01:08:19.886
of the whole presentation, so prepare yourselves.
1701
01:08:19.886 --> 01:08:22.120
When you get everything correct,
1702
01:08:22.120 --> 01:08:25.473
what you get is a nice, crisp high five.
1703
01:08:26.420 --> 01:08:29.136
Ray, you did it. You're a hero.
1704
01:08:29.136 --> 01:08:31.420
Your clients will love you, and you might get more clients
1705
01:08:31.420 --> 01:08:34.297
because your current clients are doing great.
1706
01:08:34.297 --> 01:08:37.714 line:15%
(slowly pulsating music)