-: Welcome to the second practical application module
in course three, everyone.
This one we'll be focusing
on assessing and adjusting for local metabolic training.
And we're gonna go through a very similar format
to what we went through last time.
So just kind of recapping first, some
of the things that coach Cason talked about
in the previous lesson about how do we know
if we programmed it incorrectly
for this local metabolic stimulus
that we are attempting to achieve?
So if the program was written incorrectly
we may see something along the lines
of excessive local soreness being limited by limited
by cardio related factors.
So it's too systemic and not local enough
or maybe they're making strength gains
but they're not seeing any of the body composition
or local conditioning improvements that we are looking for.
The other possibility is maybe they're just not trainable
for a local metabolic stress at this time.
So kind of some of the ways to look at that would be
if the volume and magnitude are not excessive
but their visual markers start changing other
biomarkers start going the wrong direction.
Usually when they start looking worse
it tends to be something
along the lines of, you know, they were already inflamed
have some type of local inflammation.
And then that local stress is just exacerbating
that body weight starts shooting up
not looking any better, obviously.
So it's not like, Oh, their body weight's going
up and they're looking fuller and tighter.
It's like, Oh, they're looking more like a blob.
And then lack of getting a pump even
when they're taking it to failure.
Again, that, of course, assumes that
the program was written correctly
and for the local metabolic stress.
And then so basically the simple thing
is de load metabolic stress.
And then maybe when you're, de-loading it
you could support their ability to regulate inflammation.
So will be your Omega threes
from like fish oils, squirms, things like that.
That'll get into later in the course.
So a common question we get a lot is just looking at well
how do we, right, like an IRM?
So that's a very basic local metabolic type of scheme
that we might use for body comp.
So this is kind of the common reference rages
that we would see when we're looking at set reps
and rest as we kind of move down the scale
in reps or increase the intensity.
So this is kind of a good reference for you guys to use.
Just so we're not giving people
like eight sets of 12 or something crazy
and we kind of overshoot what we're looking for
and turning it more into that pushing more towards
that oxidative stimulus.
I'm assuming that's not what we're trying
to achieve, of course.
So first part of this here is we're looking
at the stimulus stress to recovery ratio.
So if that ratio is too high, and we're assuming
that to start off the stimulus stress portion
of that is what is out of whack.
So we basically have, again, our same two options.
Is it the volume of the stimulus
or the magnitude of the stimulus?
And for the purposes of these examples,
when we're talking about volume, we will specifically
be talking about the actual number of sets.
And when we're talking about magnitude,
it will be the amount of metabolic stimulus per set
that we are adjusting just for clarification.
When you see us go through these different examples here.
All right, so I'll kick us off
with our first volume example here.
So we have a fat loss client, someone who doesn't have a lot
of muscle tissue on their frame
maybe we would consider them skinny fat.
They're looking for body composition
they're hitting failure on the sets that we want them to.
And they're getting an okay pump, let's say
but they're really tired after the workouts.
They're not really able to make much progressions in the
from workout to workout.
So maybe they're not able to add a rep.
They can't handle any decrease in rest.
They can't handle increasing the tempo.
They're just barely hanging on, let's say.
And we noticed that they're kind of mildly sore
after about two days or for about two days, I should say.
Which if we're looking for a body comp client
in a local metabolic program,
they really shouldn't be sore pretty much at all
if anything, maybe mildly for like a day.
So this tends to indicate to us that maybe the volume
of work is too high or the number of sets is too much, but
because they are hitting failure on the sets that we want
maybe adjusting just the number of sets
in the same IRM would not be ideal.
So if we're doing like five sets of 10 for this person
they're hitting failure on that fifth set
like we want them to
but the total amount of work is too much.
So we need one less set.
But because of the way we do the IRS
we're using the same weight across all the sets.
Obviously just doing one less set
they're not gonna get failure
because it took them that fifth sets it failure.
So we have to kind of do two things here
because we need to basically hit
that metabolic stimulus a little bit faster
so we can achieve it in less sets.
So in order to do that, when we reduce the sets
we would also increase the reps just slightly.
So we're still almost getting the same amount of work done.
If you're looking at we're using the same way
for all the sets, we're using 50 reps versus 48 reps here
but we're hitting failure in four sets.
So it's less total work for them to achieve.
And logistically this is probably the easiest adjustment
for a client, right?
Because it's like
all you have to tell them is like, okay, that was too much.
I want you to do sets of 12 now
but you're only probably going to get four sets.
They don't in this scenario probably not gonna
have to change the weight,
which is a lot easier than trying to have them adjust
the tempo and sets or the rest or some other variable
to try and get them done in less sets.
If that makes sense.
Adam, do you have anything you'd like to add
in on this first example here?
-: No, not exactly here, Cody.
I think we'll like when we go later
through the program and we show him some
of our other progressions and magnitude, we can get into it.
Cause I think we'll have some good questions
because we use a little tips and tricks here later.
And I think we can bring these examples up again.
So I'll wait till later in the presentation.
-: Cool, and guys, as we go through these
if questions come to mind please feel free
to just throw them in the chat box for us.
And we will head to those at the end of the Q and A session.
So don't feel you have to wait
and then risk forgetting what you were going to ask.
So we're gonna use the same exact client scenario here
but we're going to look at also, if we were not
doing just a straight, incomplete rest method
let's say we were using a post exhaust
for this person, right?
Cause there's multiple ways we can write
a local metabolic program.
So we wanted to try
and give you guys some different contexts
or different scenarios to help you understand
the principles that we're going for here.
So in this case, we're using a post exhaust, which means
that first exercise, that's a little bit heavier.
We're looking for something
that's what we would call him more matched
or more even resistance profile.
It's gonna be challenging
throughout the entire range of motion.
And then that second exercise is typically
going to be something that is more biased towards
the shortened muscle position,
and shortened resistance profile.
And that's really where we're going
to be driving that local metabolic fatigue.
So same scenario, we're determining
that we're having too many sets in total,
too many sets of work,
but we're hitting failure on that last set.
Now, in this case, we can just reduce one work set.
The reason that we can do that in this case
is cause usually when we're doing a post exhaust,
we're typically going to ascend the load
at least a little bit across the first two sets
and then maybe sets three and four we don't have
to increase load because the increase in metabolic stress
is what drives our RPE
or our increased rate of perceived exertion.
So in this case, if we were increasing the load
from set one to set two, and then they use that same load
for sets three and sets four.
Well maybe we just cut out that first set
and have them start a little heavier.
That way, they're still getting pretty much probably
to the same amount of fatigue and failure
but less total overall work for them to recover from.
And next for magnitude,
Mr. Miller is gonna take us through this example.
-: All right guys.
So here we have a hypertrophic client, okay?
So we're trying the overall goal here,
we're trying to put on muscle
and we are here for some recovery goal.
And I will be perfectly honest here and some full disclosure
that when I am writing my local metabolic programs.
So my recovery, when I'm trying to put somebody in recovery
I'm also knowing like I have some potentiation going
on here too, right?
It's a kind of a gray area, right?
Like Cody said, it's like it's even in my own program design
I can bias recovery versus potentiation
but there's some things that there's a lot
of things that go hand in hand.
So I don't want to mislead anybody.
Think that I'm only doing hypertrophy.
I have a hypertrophy client doing a local metabolic phase
and we're only improving recovery.
Please understand that you're going to get improvements
and nutrient partitioning and you
and actually you can do some recon things there too
if you can bias the program
but you're still getting all of these things.
Correct, Cody?
We're gonna get all of these just
for just biasing more one than the other.
I want to just make that clear.
Okay, here.
So with our biomarkers here, our weight, we have beaten
but it's dropping after two consecutive, all things guys
that's a continuing theme here.
Pay attention to these things.
And all of the stimuli we talk about
this stuff is important.
So we're seeing this weight increase
and then dropping after two off days, we're starting
we're starting to notice sleep disturbances
pay attention to the time, right?
Hard time falling asleep.
That should sound familiar to you guys.
We talked about that in the past.
Noted vascularity loss, okay?
Hypertrophy client.
So body fat levels are pretty good here.
We have really good visual representation
of what's going on here, okay?
Very lucky to be a coach training, somebody like that.
So we have that vascularity loss
and then we had the puffiness in the hands and our feet.
Things are not going where they should be, okay?
Excessive soreness the day after training,
like 24 hours later, man, I'm really sore.
You know, something's going on there?
This is local metabolic work here.
You know, I don't know if we need that.
Performance markers, plate feels heavier than it should.
And that that's an actual like comment from like,
man I felt really heavier today.
What does that mean?
And you guys hear that all the time.
What does that mean?
It's just not just something that's said in the gym.
What does that mean?
That's a biomarker that you can use, right?
No improvement in the earlier sets.
We're not really getting these progressions down
in the workouts.
Then no improvement in the second exercise
of our super set here.
So when we actually look at these workouts here
let me hit the right button here.
There we go.
So here's what we got.
We're doing the post exhaust here.
And we just saw some of this with Cody slides here.
So we had the post exhaust going on
and that second exercise is going to be overloading
the short position.
Now let's just take a few seconds and look at this workout.
Guys, use your trainer brain, look at the workout itself.
And remember what Cody started the presentation with,
magnitude and volume.
We're talking magnitude.
So look at things that are to the right of sets.
If you're looking at your workout card
your workout card is a map guys for program design.
It's a key.
You can use it to help you program.
Look at the workout card, look to the right of the sets.
What number there looks like we could change.
We have too much going on here.
We need to reduce this thing.
This needs to be a regression, okay?
We're not getting this performance variables hit
and you're not hitting the progressions in the training.
Okay, so when I go onto the next slide, there it is.
So what was the change?
The time, the rest interval between the super sets here.
Okay, it is too much for them.
They cannot keep up with the rest that I have provided.
Okay, so I'm going to give them more rest
in between the super sets and that is going
to be bringing down the stimulus.
It's a small regression, reduction in the magnitude
of what we're trying to achieve in the workout.
So that's like, and I tell Cody that all time.
Really look at your workout cards.
Your workout cards can be a really good clue
on what's too much or what's too little, okay?
So then we do the 30 seconds.
You get a little bit more rest there going into
the second exercise and you should be able
to see now hitting those performance metrics
that we've been trying to get and hitting
the right progressions
we've been trying to achieve in the workout.
Now, Cody?
-: Yes, I am back.
So if you're trying to kind of conceptualize this
as to why we would make this change
for the magnitude and why it's gonna like decrease
the local metabolic stress a little bit is like,
if you're considering this,
if yo are basically going no rest, it's almost like
let's say you do six on the first and 10 on the second.
And you're basically no rest in between.
It's kind of like doing probably more
than 16 straight reps, right?
With a given weight.
When you give them that extra little bit of rest
and you guys have probably done this too,
if you've done like cluster sets or something,
that extra little bit of rest can go a really long way
to increasing your performance in those next couple of reps.
And when we're going for local metabolic adaptations
we need a certain degree of intensity if it's so like,
it's so local metabolically like dense, if you will.
That intensity is going to drop off really quickly.
Right, and same thing when we start getting
into like oxidative, you get to that point
where your performance just like starts to drop way off.
So we're giving them a little bit of extra like recovery
so that they can maintain their performance.
But not to the point where it just goes off a cliff.
If that makes sense.
-: You know, Cody, one thing that coach Gasom
said one time in one of our practicals, he said,
when doing IRMs, you know,
"If the rest you could be too short
the rest could be so short
that in the loads could be, or it could be so light."
And he actually walked over to one of the campers
and he goes, you're, you're not doing locally.
You're not doing local work here.
You're just doing a robot bicep curls.
And I remember hearing that going
that's a really good way to think about it.
I was like we're not trying
to do a quick bicep curls right now.
So that was a really good thing that I keyed in on.
So if it helps anybody kind
of visualize what's going on here.
-: Yeah, because again,
if that magnitude of the set gets too high
if we look at the, you know, there, remember
the case study, Adam just presented
where it's like he's getting really sore that next day.
It's like, well, we're not, if we're exercise
selection is good, which we're assuming it is
that soreness is probably some kind of local inflammation
likely because we're starting to push
into that oxidative stress a little deeper than we want to.
So we're trying to decrease that
with higher intensity and a little bit of extra rest
to essentially trying to avoid that.
And that's the that's, you know
and that's gonna be the hard thing
when you're learning to program this stuff
is you have to be able to program it
and to not allow the energy system
that you're training to fully recover.
But it has to recover a little bit
so that you can hit the right level of intensity.
And sometimes you hit you over exhibit, like who
if you've done a, who's done an eight
by eight and by set five went, Oh, that's, I'm done.
Like, that's it.
But when you make the density, when you start
like that zero rest that I had in there for certain people
when that density is really close
and you get that soreness the next day
your brain goes, Oh, that's probably oxidative.
You have just turned
that you took the density and just shrunk it.
Right, and it's, it just reminds me of like doing super sets
or tri sets of oxidative stress, Cody.
It's like, what's the rest zero, zero, zero.
Keep going pulled port tissue tear apart.
And that's not what we want to do there.
-: And the interesting thing here too,
in this scenario is what you'd probably notice
with this person is they'd be able
to use more load for that second exercise.
So by actually decreasing the magnitude a little bit
they would actually be getting a greater volume of work.
Interesting thing to think about there
when we're trying to program this stuff
for like sarcoplasmic, hypertrophy
or even like sarcoplasmic body comp type stuff.
-: And, and like, and then another thing, Cody too, what Cody
and I had the hardest time for you guys is choosing tools
and programs and tips and tricks to show you
because there's so many, right Cody?
We had so many options to do.
And you guys do have that here.
So we're trying to give you some principles
to base your decision making process.
-: And an important thing too guys is some of these
are so close.
Like we're basically splitting hairs
for you in this presentation.
You don't necessarily have to do that.
If you know that it's like, all right
the training is too much, you know?
And I think it's too much work per set.
I think the magnitude is too high.
Do I do tempo?
Should I do rest?
Should I, you know, change the exercise?
Like you don't need to spend an hour there debating
between three options.
Sometimes you just got to pick one.
Did it work?
If yes, awesome.
If not, well, you learn something
and now you can apply that
for next time and you'll get faster at this stuff.
Like, don't think you have to pick it a hundred.
Like there's not just one correct answer
in a lot of these scenarios.
-: And this will be one of this will be a case study here
or avatar here.
This will be one of those examples, Cody
that we'll have to kind of work
through here a little bit guys.
So this one coming up
I'm interested to see what people think about one actually.
Okay, so here we have our hypertrophy clients,
again recovery goal.
Biomarkers we have drops after two consecutive off day.
So the weight's going up and then we take two days
in a row when it comes back down, okay?
Sleep disturbance, hard time falling asleep.
We have some global inflammation.
We have puffiness kind of going a little bit everywhere
and we're sore for like one even two days after training.
Okay, performance markers reports overall workout though.
It doesn't feel really that bad, right?
It's too easy, not too hard.
And I'm hitting failure on the last set.
So the sets that you've programmed
and the reps I'm hitting failure, like I should.
Okay, but things aren't going
the way that we want them to.
Let's look at the program.
Okay here.
So we've got six sets
and going to 10 repetitions here, 30 seconds rest.
Okay, and those are tempos.
So six sets, 10 reps, 30 seconds rest.
Now, if we look at our change here, six sets, eight reps.
Now I thought about this over and over Cody
and the best way that I can like explain what's going on.
And then I wanna hear Cody's way of explaining it too.
This will just help give you two interpretations of this.
So that this is a reduction in magnitude
but we're going lower reps, but I can lift heavier weights.
Like I don't see how that is
like a reduction in magnitude or volume.
What are you doing at them?
Let me draw it out for you
and just give you like a meat head answer on this thing.
Okay, so when, when we do, when we bro this
out that imagine this is a hypertrophy client, okay.
And this guy has some good muscle mass on him.
Let's take this example
for somebody that has maybe a little bit of muscle mass
on them and has a little bit of strength me, okay.
Let's say it's me.
And I'm doing MPK work or incomplete rest method.
And I'm doing six sets of 10.
And it makes me really sore.
In my power lifting journey,
how many times have I done sets of 10?
I do a lot of sets of 10.
Probably not, not a ton of sets of 10 all the time
or what if I come from a strength block
and I'm going into a hypertrophy block or a local block.
And I haven't done sets of 10 in like a block or two.
And I start out at sets of 10.
The actual rep ranges could be too high for me.
It's like two, if you have your more neurologically
efficient, more muscle mass, you guys know
that on the continuum, you kind of start
to get your rep ranges a little bit lower, right?
That's a big guy.
Oh, hypertrophy is eight to 10 reps.
Well, I don't know, could be six to eight kind of
like whatever it is.
So it moves lower on continuum.
So having a reduction in reps and having someone get
to that end point a little bit sooner due to the intensity
and the loads can be a reduction in the magnitude.
The magnitude is too high because it's almost like
they're causing too much, too much damage
like too much contraction, right?
Cody is that, can I say that?
Is that right, what do you think?
I just wanna express it well.
Oh, I think you have mute on.
-: This person too, because it's a hypertrophy client.
This is probably someone who has a little bit
more muscle mass.
Who's been training longer, has the ability to
is a little more neurological, not neurologically efficient
able to contract more tissue per rep.
So they're able
to create a greater metabolic stimulus per rep.
So when you start hitting those reps up higher,
it's a lot faster or it's a little bit more of an increase.
So when we're dropping the reps down,
we can use a little more intensity.
They're able to burn through glucose per rep faster.
-: Right?
-: So you don't need as many reps.
-: And another way I was thinking about it too
it's like, you know, if you're doing incomplete rest,
we have to do a certain amount of work to get amp up.
You got to get the amp up to, you know, for APK.
They got to get that up.
And you got to do a certain amount
of work before that's achieved.
If guys, guys, I'm sorry, guys
or girls have relatively good muscle mass
and really good neuro efficiency.
They can get quite a bit done
with earlier like heavier weights.
You know they can get done a little bit sooner,
I should say.
So like, it's like the extra two reps
on the set were not needed.
Right, we didn't need to go there.
It's causing stuff that we don't want to happen
at this time.
Let's take them out and get a result.
Okay, there we go.
All right.
So the other side of the equation here is the recovery side.
So we have our two options again,
are they not getting enough calories
or are they not getting enough of the right macro nutrients
to support recovery and performance?
So if we're having a hypertrophy client here
they're getting a pump early in their training
but it's starting to kind of dip off by the end.
And in these, we're looking at pumps like per muscle group,
that you're training, right?
Cause it's like if I start with biceps and I end with quads
I'm probably not gonna expect to still have a bicep pump.
By the time I'm done doing an IRM for quads,
like I'm pretty sure that's never happened.
At least not for me.
So we're looking at
within the time you're training that muscle group
are we maintaining a pump, so they're getting it.
And then it's kind of dropping off.
And this is like a check-in that we would be getting maybe
the second workout or something, right?
Because now they're feeling a little more tired after
the workout than they did when they went
through it the first time, or maybe this is week two
and they're comparing it to week one,
they feel a little more tired afterwards.
Their performance is maybe starting to drop
off a little earlier.
So maybe, you know, we have six sets
of eight last time they failed on that six set.
And this time maybe they failed on set five
or maybe they only got like four
out of eight reps on the last set.
So they're starting to fail a little bit sooner.
And probably one of the other sure-fire ones
in this case is they're constantly hungry.
So this would be a pretty good indicator
that we need more calories overall.
Not necessarily just more carbs
because we're having no problem getting a pump,
but it's their overall performance.
That seems to be more so of the issue
and a constant hunger rather
than a particular energy fluctuation.
Turn your audio on Adam.
-: Okay, fat loss client.
Increase in body weight with no improvements in body comp.
Now remember guys, local metabolic work.
So even though it's a fat loss client,
we're here for body comp goals.
But remember in the individual phase,
it may not be a bad thing that weight stays
the same or goes up.
So be very careful there.
Oh, it's a fat loss time.
You always be losing weight.
That's not true.
You don't need to say, okay, increase
in body weight with no improvements in body comp.
Okay, no improvement or weight drop after an off day.
So you give them an off day and it doesn't improve.
That's a really good way to kind of differentiate
between nutrition and training.
Appetite has increased away from training.
Now, if you guys remember it's local metabolic work here.
Okay, so yes, it's a fat loss client
but we should also see some improvement
in like our metabolic flexibility.
We should see improvement in the gaps between meals.
Oh, I can't go from very long time without ever eating.
Like we should see that getting better.
You can stay, you can go through a longer period
of time in between meals and be okay.
Even maybe experienced some lower carb meals
and still be okay.
Notable mood swings.
Once again, that hungry, I'm hungry, hungry.
That's not right.
Let's figure that out.
Starting to have sleep disturbances
Remember local metabolic.
We shouldn't be messing with sleep.
What is going on here?
Okay, sleep disturbances were waking
in the middle of the night and we have
could be a little bit of a dominant bloat.
That's and, that can go a couple of ways depending
on who you're working with but that's noticeable.
And performance marker.
Little to no pump in the training session.
Okay guys, so we have disrupted sleep here.
We're not improving like our hunger
or appetite in between meals, things like that.
Another side note too.
Sometimes you will can actually see.
People will get hungry between meals
not place your own decision on this
but in between meals sometimes not only are they hungry
but you can have a tendency
to where they're really hungry for carbohydrates.
What does that tell you?
Like your body probably needs them a little bit, right?
So redistributing macros here,
we're gonna be giving this person more carbohydrates.
Now it's fat loss client that doesn't necessarily mean
that you have to change all the calories,
keep your calories the same.
You could keep the calories the same
and just switch your percentages around a little bit, okay?
But we want to be getting a pump in the gym.
We don't wanna be messing with their sleep, okay?
And you know what?
We don't wanna see these mood swings.
We want to see that improving.
That's why we're here.
And he's lightening them.
When you look into outside of the gym factors here
that's gonna be a big, big thing for you guys.
Like, especially with local metabolic, right Cody?
Like local metabolic is like
the stuff that's happening outside
of the gym should be good things.
We shouldn't be disrupting that stuff at all, really at all.
And so when you start getting into sleep and like
if they're getting crazy mood swings
and hunger pains and things like that in between meals
that should be getting better.
We're gonna need more of something somewhere else.
And that's kinda the way I think about local metabolic
when it comes to nutrition.
-: Anything else you wanna add to that slide, Cody?
-: Nope.
-: Cool, next slide here.
Okay, hypertrophy, potentiation client here.
Okay, so we have a drop-off in performance in the later set.
Okay, and we have a loss of pumps.
So loss of pump.
So we had a pump and now we're losing it.
Okay, and remember, like Cody said, it's not
we did biceps and later sets.
And you're like, Hey, after I got my latter sessions done
I don't feel my biceps anymore.
No, it's like during the actual work.
Okay, so loss of pump in the later sets.
Post-workout exertion is high, noted hunger
between meals throughout the day.
Once again, there it is.
That should be getting better.
Why isn't that getting better?
Hmm, disrupted sleep.
Once again, you shouldn't be messing with that right now
waking in the middle of the night.
And I, let me be clear on the slate too Cody
that when it comes to disrupted sleep,
it's something that's new.
It's something that's new
because I have clients that maybe you have wake
like two times a night
and you can actually through their training, improve it.
So they're down to one time a night.
Okay, that's good, that was good.
We're getting some improvement there.
And we move on into next like Oh
I'm waking one time at night.
Well, that was cut.
We kind of, we were working
on that and that's of consistent.
So that's not new.
It's kind of what the sleep disturbances
when the phase itself it'll make it worse, you know
it'll make it worse a lot of times.
And that's a big thing with sleep.
Oh, I'm waking at this time.
That must be like, well, we kind of were waiting
like two or three times a night and then got down to one.
And now we're going into this phase
and we're still kind of working on that.
We might even see it improve, but you know
the first one or two weeks in the phase, it's like
I'm blinking at one night time in the night.
Like, Oh, that's not, that's not different.
We're still working on it, but that's not new.
These are new things that happen
when you change the stimulus or your instinct
with blocking light that wasn't here before.
Why did that happen?
Something is going on.
And we look at metabolic once again.
Sleep, you should not be messing with sleep.
If anything, we shouldn't make it better, right Cody?
We should be eating lots of food.
You know who you watched?
Like I said, I think I told you this Cody,
who watches this you know, Thanksgiving,
he watch a horrible football game
between the Dallas Cowboys and Detroit lions.
You get bored as hell after you eat a Thanksgiving meal
and you pass out and sleep.
It's good.
You have, should have carbs
and food to be sleeping through the night nicely.
So don't mess with sleep.
And we should definitely see the hungry
between the meals improving here.
So redistribute the macros once again,
doesn't necessarily mean you have
to take the calories up or down.
It can mean keeping calories consistent
and changing and upping the carbohydrates for this client.
Anything else, Cody?
-: No, that's it.
-: Cool.
(air whooshing)