-: Alright.
So now we're onto the other half.
So if we're comparing the stimulus
to the homeostatic drive ratio,
so all the recovery stuff.
So if we're not getting enough stimulus,
same two options as always.
And in this first one, we'll be going through volume.
So we have another hypertrophy client,
we're going for potentiation.
So chances are nutrition is probably pretty good
'cause we're definitely not trying to underfeed them.
They are hitting failure on the prescribed sets,
but they're not getting a pump, really,
until, like, the last set,
maybe the last two.
So we would probably expect that to be a little bit earlier
if we're doing an incomplete rest
or especially a post-exhaust.
Like, if you're doing a post-exhaust,
probably after set one or two,
you should have a pretty decent pump.
They're reporting the workouts actually feel pretty easy.
They're not that fatigued afterwards,
even though they're going to failure,
but we're not seeing any kind of visual change.
So, I mean, even in a potentiation client,
we're trying to feed them a lot of food,
but you should maybe still see,
assuming they're lean enough,
a little bit of visual change.
Usually they'll look a little bit tighter.
Maybe their body weight won't change,
maybe their body weight will go up,
but they'll look a little bit leaner.
So if we have this person,
they're hitting failure on that fifth set,
but all the other stuff isn't probably what we'd expect,
maybe they need to have a little bit higher intensity
and add a little bit more volume.
So by doing this, the higher intensity,
they should be able to, because they're using more weight,
possibly burn through a little bit more,
get a little bit higher intensity earlier on
to help with getting that pump burning
through more glucose faster,
but it also might take them,
and this should also allow them
to maybe get an extra work set in.
So the reason we wouldn't necessarily
just want to try and increase the magnitude of the set
is because they're hitting failure on that last set.
So if we try and increase the magnitude per set
by, let's say, giving them a longer tempo or a shorter rest,
they're gonna be hitting failure sooner
so they're going to be probably getting less
total work volume in, if that makes sense.
So that was why, in this case,
we chose to give them a little bit more load.
We still have the same total amount of reps,
but we're using more load per set, er, per rep,
so we have more work volume being done,
if that makes sense.
If that wasn't clear,
someone please put a comment in there to stop me
and then we will go back and cover it.
Then the second example.
So, again, using a post-exhaust example,
same scenario with this client
hitting failure on the last set,
but they're not getting a pump as early as we would expect.
The volume is already fairly high for this,
but they're not able to actually increase load.
Maybe our next option
for adding some volume of work for this stimulus
might not be adding a set and dropping the reps.
It might be adding another exercise in.
So in this case,
this example would be adding like a tempo drop.
So for six reps,
we have them pause in the short position for two seconds,
and then the next six reps,
just a continuous, like, 3010 tempo.
So that is what that little pound sign means on the tempo,
is that that part of the rep
will be changing throughout the set.
So that is something I actually do like to add in
or periodic progression with
in sarcoplasmic programs for some people,
and that tends to work fairly well, especially logistically,
'cause it's easy to do.
You don't have to go bounce around different exercises.
You can do it with the same exercise just by using tempo
to manipulate the metabolic stress of the set.
-: Oh, good.
One thing too, you said it really well too, Cody,
and I think that's a really good point.
When you added in the tempo drop, right?
You're gonna be progressing and adjusting the volume here.
And you said sarcoplasmic,
like it's taking it
and it's taking it from, like, what you would say,
incomplete rest method, right?
You're taking your local metabolic stimulus
and kind of shoving it on continuum
towards sarcoplasmic, right?
And when you guys hear sarcoplasmic,
you're thinking, like,
now we're getting into a little bit more of, like,
there's a little bit more tension, failure, fatigue
in that tempo being done.
That's an important thing that we do,
and it's a progression.
And you know what, Cody?
We should probably bring up a little bit, too,
that it's a progression,
but it's not necessarily like your beginner progression.
How's that sound?
Is that good?
Like, it's a more of an intermediate to advanced thing.
Because if you did it to a beginner,
you could take somebody that was doing a, you know,
really close to hitting the stimulus on the head
and using incomplete rest method,
and then you can put something that's not sarco,
it's way too much for them.
It could just push them overboard really quick.
So I love tempo drops.
I program them often,
and I have messed them up, too,
for certain clients
that I thought that their training age
was a little bit older, too,
so I've noticed that.
But I really like tempo drops.
But you can see here how he's added to it
on that same muscle.
So remember, A1 and A2, it's an accumulation of fatigue.
So you're building up to where you hit fatigue.
So he has hit it, A1 through A2.
When you're doing incomplete rest method,
you hit it and you're done, that's it.
You go on.
But here, Cody's going, like,
"I want a little bit more on this program
to kind of bring it up there."
So if you hit it and it's okay,
and you're like, "Okay, the stimulus is fine,"
and then you add something like a tempo drop set,
it could push it a little bit further than you want.
Did I confuse it, Cody?
I wanna make that clear, buddy. (laughs)
You know, okay, cool.
Alright.
So many tips and tricks to share with everybody.
-: Yeah, like he said, guys, some of these are like,
they're like splitting hairs when we're like,
"Alright, do we decrease the set and increase the reps
or decrease the reps?"
It's like, if you're not sure,
take your best guess and assess it.
-: Yes, trainer brain.
I like it.
I'm gonna use that get-out-of-jail-free card,
like, "use your trainer brain," a little bit here.
Okay, so now,
yeah, we're fat loss goal here.
No improvement in performance markers.
Little to no pump.
Alarm goes off.
It's local metabolic, no pump.
Why?
Remember, guys, even with a client
when you can't see what's going on,
even in local metabolic work,
they should have pumps.
It doesn't matter what their body fat percentage is.
Like, we should still have good pumps
in these kinds of workouts, okay?
They're hitting failure on the prescribed sets.
No body comp changes.
We're not seeing anything change
if we're using waist circumference measurements
or something like that.
Daily energy levels are okay
and body weight is stagnant.
So daily energy levels are okay.
Notice that we're not having anything crazy happening
with like, hungry and hangry in between.
Remember the previous slides?
"My energy's okay, I'm fine, alright?"
Like, yeah, probably 'cause your diet's right
and then I just didn't do something right with the workout,
'cause...
This is the client that you have for a while
and you're like, "This doesn't make sense.
I got the calories right.
Carbs should be, this should be okay.
Daily energy levels are okay, so I hit that mark right.
Body weight is stagnant."
Hey, it's moving, I would think, a little bit.
If I'm doing some good local metabolic work,
I might see, over time,
the weight kind of tick up a little bit,
at least some fluctuations up,
because we're supposed to be partitioning nutrients better.
We're supposed to be storing things here, guys.
That's why, even if your goal is fat loss,
you cannot be flipping out
if your weight went up a pound or a 1/2 kilo
in your check-in.
Do not send me emails.
It's local, (laughs)
it's local metabolic work.
It's gonna be cool.
We're cool here, alright?
Okay, so now...
Think about where I'm at now, Cody.
Okay, so here we have,
we're doing our six sets of 10, 30 seconds rest.
Once again, so too little.
This wasn't getting the job done.
Boom, where do we go?
Hey, if I just found this screen,
thank you, Cody,
not my other screen.
Thank you.
So here, if we're going to be using incomplete rest,
six sets of 10, 30 seconds rest,
and with our tempo 3010,
remember, we're thinking magnitude here.
Everyone's going, "Hmm.
Man, six sets is a lot.
Like, I don't really know if I wanna tack on
a bunch of sets here," right?
So if we look at our change here...
Can I go to the next slide?
There it is.
Very simple, efficient change.
We're adding a pause in that short position there.
So think if we're doing leg extensions
and you're going, "Man, six sets of 10.
I really feel good about that.
We're hitting failure at the right point here,
but how can I bring this thing up?
How can I make this thing harder
and push this thing more metabolically?"
Well, I'm choosing exercises.
Maybe, if I have exercises,
I'm choosing their overloaded short position.
Let's spend some time there.
Let's make it suck a little bit more.
And I gotta tell you guys, really, in general,
like, most of my general population clients
that are trying to achieve fat loss,
I love very small progressions and magnitude.
I really like it
and I see that there's a huge benefit.
It doesn't have to be anything crazy
'cause I'm like, I can get something out of a pause
instead of changing archetype
or changing something drastically.
I can make this thing harder
by making you hold it here longer,
as long as the tempo that you adjust
makes sense for the stimulus.
So somebody's like, "Oh, I'm doing hack squats
and incomplete rest method."
Okay, sucks for you.
That's gonna suck, but alright, I get it.
And "I'm gonna pause it in the bottom."
No, that's not the right one.
You don't wanna do that.
You will be sore for...
Yeah, let's not do that.
Right, so make sure that your exercise selection
and your tempo adjustment,
where you are trying to pause and make it suck more,
is appropriate for what stimulus we are in, alright?
So I really like this tempo drop here,
making you hold it in a short position a little bit longer,
getting a little bit more of that metabolic stuff
being released in that peak of that contraction,
really like a tempo adjustment here
for magnitude when it's too low.
-: And so on this, with this adjustment, too,
is if they are hitting failure on that last set,
when you adjust this tempo
they're gonna have to drop the load a little bit, right?
But that's not necessarily a bad thing
because if these exercises are also overloaded
in that short position and we're spending more time there,
if we're looking at their time under significant tension,
it might actually be greater,
right? -: Yes.
-: And so, as you're looking
at these different magnitude adjustment examples,
like Adam said,
it's like one second pause.
Oh, that's kind of a...
It's like a small adjustment
as far as the workout card is concerned,
but you're adding 25% time under tension
to each rep and each set,
and you're doing it where it's most loaded.
-: Great.
-: So it's actually a fairly significant jump in load,
er, in work, right? -: Yes, thank you, yeah, it is.
In particular, for the stimulus, too.
Like, it's metabolic, right?
So you're like, if you hit it right
and we have an exercise selection
that's overload in that position
and we can really use that to our advantage?
Oh man.
You know, Cody, I'm not gonna go off topic, I promise,
but this is a perfect example of when something on paper
doesn't line up with the numbers.
"Oh, it's more volume reduction."
But the numbers, because you'll, "What if we did less?
Like, we might have to do less weight."
You're gonna be pausing things,
you're probably gonna have to reduce load.
"But how is that bringing up the magnitude?"
Well, just by what Cody told you guys.
It brings it up a lot.
Doesn't care what the weight,
if the weight even goes down,
it will still be a large increase
in the magnitude of the stimulus.
And so a lot of times out there in the world,
people don't adjust.
It's always volume, right, Cody?
Sets and reps.
Well, here, you can have a case
if you just did sets and reps and you times it by load,
it could actually show you that it was lower.
But if you count the tempo and exercise selection,
it's higher.
That's a big difference.
Big difference there.
I really like this example for that, I really do.
-: Yeah.
Or if you didn't want to have them adjust the load
but you wanna do the tempo adjustment,
let's say you drop the reps down to eight,
time under tension is exactly the same, right?
'Cause you have 3010 for 10 reps, that's 40 seconds.
You got a 3011 for eight reps, 40 seconds.
But if you're using the same load,
again, you're spending more time
in the short position where it's loaded.
It's more work,
exact same time under tension,
which is why
I don't like people who say tempo doesn't matter.
-: Oh, you don't have a program list without a tempo, Cody.
You're like a program list with a tempo. (laughs)
-: So when you're looking at...
And so the other thing with these magnitude adjustments
is these are basically your main ways
you're gonna be looking to progress the stimulus
or the progressions you want them to make in their programs.
So if doing a 3011 across the board,
again, it's like 25% increase.
It's a big jump.
Something I'll often have people do is like,
alright, we're just gonna have you add that one second
for the first half of the sets.
So we're gonna ramp up that metabolic demand faster
and then we'll drop it back out
and see if you can perform the exact same
across the remaining sets.
That would be a progression
because you're in a deeper state of fatigue
on those final sets.
And if you're able to maintain performance
in a deeper state of fatigue,
that's a progression.
-: You know, Cody, like you said,
we could go a million ways with this thing.
I will tell you what I do when in-person coaching people
and then I'm putting them through like an IRM,
and from set to set,
like, I have literally done that where you're going...
You put the loads on,
because you really don't know 100% where they need to be,
and you put it on there and you're like, they do two reps,
you go, "Okay, hold it, hold it.
I want you to hold it there for two seconds.
Like, hold it."
'Cause I know the weights already,
like, I immediately do like a tempo adjustment in my head
when I haven't had the weight right.
Like, the weight's not perfect on this set
so I'm gonna hold it here a little bit longer.
And then the next set, I'm gonna go up a little bit.
And sometimes you can go up a little bit,
you're like, "I'm still gonna hold it here a little bit."
And then on the third set, you're like, "Okay."
But you're still looking, you know,
you're still looking for...
And I told you this when we talked about it,
it's like, hey, on your first set of incomplete rest method
or on local metabolic work,
like your first set,
those last few reps,
we should have some kind of pump or burn.
We shouldn't have nothing going on.
"Oh, it's supposed to be an easy set."
Like, no, towards the end,
you should have a little something going on
towards the end of this.
Even in the first set, it shouldn't be nothing.
You better go up in load or something for the next set.
Okay, and this is the same program here
and we kept the tempo the same
but yet we drop the rest interval
from 30 seconds to 20 seconds.
This is a big time density increase here.
Big time adjustment.
And for somebody who's (indistinct) conditioning
is not great,
I don't know who that would be,
this would suck.
This would suck.
And, god, let's not go down a rabbit hole,
but this could also kind of be like a bias
towards, you know what?
Adam's recovery sucks.
So instead of doing a little bit more tempo here,
maybe I'm gonna adjust his rest interval a little bit.
Maybe you wanna push something like that in the phase two.
So that's another great example, too,
just of changing the magnitude and the...
I do like to adjust rest intervals quite a bit too.
Rest intervals and tempo
are one of my favorite things to adjust
in local metabolic work.
-: Yep.
And in this, too,
is like, this would be a big jump, right?
It's like a 30%, 33% decrease in rest.
Like, if we were doing this as a progression,
maybe it would be five seconds,
just for reference. -: Yeah, for reference, yes.
-: But in this case, we know the stimulus is too low
so we need to make a significant adjustment.
-: Yeah, let's find out real quick.
Let's not get...
Is it five, is it 10?
Go 10, that shit was too easy. (laughs)
-: Yeah.
And so the third option that we have
for adjusting the stimulus
is just exercise selection change, right?
So if we look at, in the example we have here,
the blue line is like a facing in low cable curl.
So you're setting up so that it's very, very biased
to the resistance towards the short position,
towards full elbow flection.
So that's where most of the load is.
Well, we don't wanna adjust, let's say,
the tempo or the reps or anything else.
And if we adjust to maybe a dumbbell curl
where the resistance profile is a little more overloaded
in the short position, doesn't drop off a ton in,
er, a little more overloaded in the mid-range,
doesn't really drop off much in the short position,
we're getting more total work throughout the range.
So if you're doing more muscular work
throughout the range of motion,
it is an increase essentially in work volume,
but also in the magnitude of metabolic work
that you're having to do per set.
So don't underestimate exercise selection
or throw that by the wayside
if you need to make a significant adjustment
in the amount of work you want them doing.
-: And, Cody, on this too,
if some people are asking too.
Sometimes exercise selection...
You guys, we're trying to show you too.
Like, sometimes you're choosing exercise selection
because you're looking around the gym and it's January,
and it's very busy during your session
and you're going, "Well, oh crap, what am I gonna choose?"
And actually, Cody, we could use this slide in another way,
because then you go,
"What if we have programmed facing in low cable curl
and it's January 1st and we are in the gym
and it's busy as hell and we can not get on a cable?"
Uh-oh.
So we'd have to do dumbbell curl.
We could still use this graph
because we could play with tempo, right?
We could play with tempo
and change that green line a little bit too.
So I just, man, we could geek out on this.
I stared at this thing last night.
I was like, "Man, this is really cool."
-: Yeah, it's I said, guys,
we can start to split hairs,
but if you understand the principles
of what we're trying to do here,
more work per set, increased magnitude, all of that stuff,
you'll be good if you can stick to the principles.
Don't stress the small details right now.
Alright, and the other half of our equation
or our ratio here
is what if we overfed them too many calories
or too many macros.
So if we had a fat loss goal,
pumps are great, they're loving the workouts,
energy's amazing,
but the body comp markers
maybe aren't moving the direction we want,
or maybe start to go up a little bit,
weight's slowly starting to creep up consistently,
and maybe they're just a little less hungry
than they were last week.
Probably a good indicator
that they just have too many overall calories.
Now, why this might not be just too many carbs in general
is we're looking at,
while their daily energy is good
and their weight is slowly trending up consistently,
if it was perhaps just they're having too many carbs
on their training days,
you might know to start to notice
some blood sugar regulation issues
either throughout the day, after meals,
maybe start to mess with their sleep,
depending on when they're having the bulk of their carbs.
And that weight fluctuation
would likely be a little bit more,
a little bit more of a fluctuation
than a steady incline across the board.
-: Okay, so here, fat loss client.
Visually we're holding water
so we can see this a little bit, okay,
or we even hear some complaints about it, right?
Energy fluctuations after meals.
Hmm, okay.
Once again, local metabolic.
That's weird.
Okay, that should be improving.
Why isn't that improving?
Body weight dropping slightly.
What?
But I'm a fat loss client.
Once again, don't always have to eat.
Okay, body weight is dropping.
Local metabolic,
we're trying to improve nutrient partitioning.
We're trying to improve metabolic flexibility, okay?
Here, so pumps are good.
So, okay, we've got good pumps.
Able to progress in the training stimulus.
Body comp measurements are not improving.
We're not seeing any kind of moving at all there.
Not even a little tick in the bicep.
Like, not even a centimeter.
Ah, strange.
Staying the same or slightly even getting worse.
Could be even getting worse.
So you could actually see body weight staying up
or might see something like waist circumference or something
going up like that. -: Yep.
-: Alright, so the thing is,
what makes it different with the big thing with,
like, when you're going here,
is it carbs or am I too much calories, guys,
that when your carbs are high,
and they are too high or too low,
you will start to see
the blood sugar regulation issues popping up.
So you start to see the discrepancies
in your hunger and appetite in between meals, right?
Even if carbs are too high, that can happen.
What happened?
We get the...
You guys did the certification,
Cody, when you talked about, hey, carbs are too high.
And then big insulin release, boom, comes down too far.
Cortisol release, boom, comes back up too high.
Then you get this hungry, hangry insulin cortisol seesaw.
Trademark.
Can we trademark that?
Does anybody else say that? (laughs)
So that is happening.
So even with high carbs, it can happen.
And yes, you can actually disrupt sleep
with higher carbohydrate diets.
If it's too high, that can be a disruption.
You start to mess with blood sugar,
whether it's too low or too high,
you're gonna see that.
So that's a big signal that it may not just be calories.
Also understand, too, when you look at this scenario, guys,
it's a fat loss client.
And then it might be a fat loss client
that you're working with for like, three months.
So you have quite a bit of data
to where you're like,
"This calorie that I'm putting you in,
we should be close here.
Like, I know, I have a good idea of what maintenance is
or what a deficit is for you,
so this isn't making any sense to me.
What's going on here?"
So that would be a big thing, too, a lot of times.
Like I say, Cody, we're splitting hairs on these things.
-: Yeah.
And, too, looking at this particular client,
if we're trying to assess,
well, why is this carbs and not just calories in total?
It's like, well, their body weight is coming down.
And even though their body comp measures
might not be improving,
that doesn't necessarily mean they're not losing body fat.
It could also be a combination
they're just holding a little extra water
because they have more glucose or they're being overfed.
So it could just be that additional water retention
that might be...
Or maybe they're getting a little bit of bloat
because they're just having more carbs than they can handle
and they're a little fuller than they normally are.
Maybe their waist measurement isn't coming down.
Even, let's say,
if they are losing a little bit of body fat,
you just aren't able to measure it
because of the other things that are going on.
-: You know, and the thing I think people...
If you really kind of put things in context here, okay,
fat loss client,
I'm gonna go to a local metabolic phase here.
Remember, these adaptations are quick.
They happen quickly.
So if I am trying to pursue fat loss
and I go to this phase here,
I could be in and out, two weeks.
So we're talking to people
that are just die-hard, fat loss, cutting calories.
You're like, "Hey, we're gonna be bringing calories up
to, like, a maintenance dose,
only for one or two weeks here.
So it's cool."
So when I'm in that room
and I'm there with a fat loss client
and I see that body weight coming down,
I'm like, "This is not the time that I wanna see,
from your weekly check-in,
all of a sudden a huge,
not even huge, but a relevant body weight drop."
I'm going, "Wow, that's like something
that maybe I would see in systemic or something, right?"
It's always relative to the client,
which, like, that doesn't make any sense here,
but I'm in local metabolic.
The initial partitioning and things that should be going on,
I shouldn't be seeing, you know, 150 pound person
having four and a 1/2 pounds the first week of this.
I really wouldn't expect to see that a lot.
I would definitely be checking
into some things at that point, too.
Not at all it's not impossible,
but I just wouldn't really expect that
if I'd have set the calories right
and the training right,
and thinking what's going on there.
We should have calories in a good spot,
plenty of good carbohydrates.
Actually, if we use (indistinct) terminology,
this is where we get to eat pancakes and syrup.
If Val's on here, she gets it.
Val, you get pancakes and syrup.
Right, I'm going, "What, what, why?
That's a big weight drop.
That doesn't make sense to me."
You know, so that's a big thing.
Correct.
-: And then onto my favorite slide of every presentation.
That's what you win for getting it correct.
-: There you go.
Yeah.
-: Yay.
Alright, so question time, let's-
-: I think we do have a few here.
-: We had a couple.
Alright, Adam, you wanna start this one from Natalie?
It's "So in the redistribution of macros example,
could you use carb cycling
for training and non-training days?
Or would you change the macros for all days?"
-: Okay, man.
Little, like, trivial stuff...
Not trivial,
but I would say, man,
because, yes.
I have to say yes because I have done that in the past,
but I'm very particular about a local metabolic phase
when I do do that
because I am looking for nutrient partitioning
and improvements in recovery and upregulation.
But if I'm trying to keep things under control,
I definitely could see like,
still having a lower day on an off day.
I definitely could see that for some clients.
I wouldn't have an issue
with going a training day with a low day.
I wouldn't.
But the thing is,
is you still have to look at biomarkers, guys.
You still have to like,
whatever diet archetype you're looking into
and you wanna get all science-y on it,
you still have to look at the data
that the client is presenting to you.
Are you still getting the results?
"I'm excessively sore."
You would say, if you're doing carb cycling
and you're doing lower carbs on your off day,
and if you've missed the mark,
you will still see things happening and not going away.
You'll start to see recovery, sleep.
You'll start to see the things in between meals with food,
and things like that.
You will still see the same things of like, hey,
we need to bring carbs up here
or we need to bring calories up here.
So you could do carb cycling,
but the biomarkers will also gonna let you know
if you've made a mistake.
That's kind of how I would pursue that.
Cody, you have any take on that?
-: Yeah, so first I wanna clarify
carb cycling is a different thing.
-: Yeah, there you go.
-: So what you're talking about here is
like a training day/off-day nutrition plan, right?
So carb cycling is a little bit different.
That's a separate thing. -: Yeah.
-: But if we're doing the training day/off-day plan,
and assuming I have,
usually that's what I do,
is I will have more carbs on my training days
to support the performance and recovery aspect.
You would have to look at how they're responding
on those individual days
if you think the carbs are too high.
So if you're seeing those things we talked about,
energy fluctuations and things,
and they're only on the training day,
well, then maybe that day is just too high
and maybe the off-day is fine.
Or if you see it on the off-day,
then maybe that needs to come down.
Or if you're seeing it across all days,
then I would probably drop all days down
and maybe split that out more towards the proteins and fats.
So I would take it into the context
of what's happening and when.
-: Yeah, and on that note, too.
If I'm doing local metabolic work, Cody,
I'm probably not gonna be doing any kind of carb cycling,
because I do not want super low carb days on training days
because if the gas car is calling for gas on a training day,
you better give it gas.
And this training session is all about moving glycogen,
storing glycogen, and moving water,
so you better give yourself
a good amount of carbohydrate training days.
"Oh, I'm gonna go keto on a local..."
Good luck.
Let me know how that turns out for you.
-: Alright.
So a question from Lucas regarding macro distribution.
"Would it be a good idea
to add carbohydrates pre and intra only?"
-: Mm, good question, Cody.
Yeah, go ahead, go ahead.
That's a good one.
-: Well, I'm gonna say,
that's gonna depend on how many carbohydrates
you need to add.
So if you think you probably way undershot it,
you have to consider their ability to handle that increase
and amount of glucose.
So it's like,
are you gonna have to try and add 50 grams of carbs
to their intra?
Probably not something I would be trying to do.
Or if you start getting up to a point
in their post-workout or something
that it's starting to cause those energy fluctuations
because that meal is too much,
then I would want to start distributing those carbohydrates
out through across the rest of the day.
Typically, I'm not looking to load people on carbohydrates
in a pre-workout meal.
I'm looking for just something
that's keeping their blood sugar stable,
if I'm having a protein and carb meal,
let's say, you know, two or three hours before training.
That's not when we're trying to get a massive increase
in glucose. -: Too late.
-: It's just for blood sugar stability.
-: Yeah, like, you know,
here, Cody, too.
Like, when you're adding carbs too,
guys, don't forget just basic stuff, too,
of talking to your clients.
Hey, we need to add carbs here,
I think we could add some into your intra workout.
"I'm already doing 80."
Okay, there's your bio marker.
They say it like that, "I'm already doing 80.
It's hard."
Oh, oh, okay, alright.
So many, we can't add there, right?
But I do like also, too,
with that non-insulin dependent glucose transport here,
post-workout,
that if you can add some carbs there,
as long as they're not just gonna be messing up
the blood sugars and digestion, right?
If you overload a meal with carbs, right, every...
More like, "You know, man, you're safe.
Just load up post-workout."
Well, you can do that too much, too, right?
Especially for you guys that are working out in the evening
and eating a bunch of food
and a bunch of carbs before you go bed,
like that can start to mess up with your blood sugar level.
So talking to your clients throughout the day
and just looking at the plan realistically, right?
Like, there are some people- -: Keep in mind-
-: Yeah, go ahead.
-: I was gonna say,
keep in mind the context
of why we're putting carbohydrates intra workout too.
It's to keep blood sugars stable
when we're creating that demand for glucose
with those muscular contractions
in excess of what our glycogen can store,
or glycogen can provide.
Right, so it's not...
I'm not trying to carb load in the middle of a workout.
That's when your body is in a stressed state.
We're just creating- -: Creating.
-: Yeah, we're creating these metabolites in this demand.
It's like we're just trying to keep things fueled.
And then after, once that stress comes down,
then we're looking to,
or even kick off or kick into a recovery state
by creating that insulin or glucose rise, or whatever,
depending on the context of we're trying to do.
So just keep in mind it's like, our goal is not to try
and get as many carbohydrates as we can intra workout.
-: You know, Cody, the way I think about it, too,
like, let's say you take your bicep from, you know,
we're doing here, an incomplete rest method,
and you're going, you know, the bicep here.
To make sure the prime time for this thing,
to make sure when this workout is done,
that I can make sure that this muscle
is going to be ready to go for the next session?
Post-workout nutrition,
because everything is gonna be...
That muscle is gonna be super sensitive
because of non-insulin dependent glucose transport.
It's gonna be very sensitive.
So if you wanna think about recovery, your best choice,
you're gonna be like, "Man, you gotta hit it post-training."
You know, whether it's immediate or post-meal,
that is one of your best times
to start thinking about recovery of that muscle
for the next session.
"Oh, I'm gonna like,
I'm gonna make sure I'm good and full
for the training session
so I'm gonna eat like 300 grams of carbs
30 minutes before my workout."
Too late, too late.
You know you should have done it a long time ago, dude.
You did not do your proper homework
for you to recover from the last session.
So I really like,
that's like when I think about
where carbs can go there, too,
like in that post-workout window.
I mean, in this type of working stimulus,
it's a really good time.
But, once again, you gotta be careful with how much.
-: So next question is,
"What about supplements like beta-alanine and citrulline?
Could these only mask the problems?"
I'm assuming this is specifically related
to the pump metrics in the workout.
-: Yeah.
Yet they don't bring up carnosine levels, too, on it.
-: Yeah, so beta-alanine, not so much.
-: Yeah.
-: I would say that would not,
that's not really gonna affect your pump.
That is more so your ability to buffer hydrogen ions
and stuff and acid- -: Acid, yeah.
-: During the workout.
It's not going to have a direct effect
on more or less pump per se.
Citrulline can improve vessel dilation,
so you may get more sensation of a pump easier,
but typically that is not something I will add in an AMPK
or local metabolic program. -: Good point.
-: If I'm trying to assess the program itself,
I will sometimes add that in after.
Right, so I will do it the first week,
everything looks good.
Okay, I'm pretty sure the training volume,
the magnitude's good,
the nutrition is good.
Alright, let's see if we can just maybe bump up
the blood flow a little bit.
But really you shouldn't need it in those phases.
If you need it to get a pump,
that's a problem.
-: Cody, that's a really good point, right?
You're like, hey, this is what we're...
The workout,
if the diet is right and we write a good workout,
you shouldn't need much to, like, promote pump.
You should get one.
"Well, I don't get a pump without it."
Buy all the pills and powders you want,
but something's screwed up.
Like, we gotta fix it.
Yeah, we don't want that at all.
Alright, so really good answer.
Oh, boy. -: Alright,
we got one more question.
-: Yes, good, good.
-: "When to consider when programming for an athlete,
for example, a tennis player."
I am not sure what your question is, Lucas.
-: Are you asking-
-: "What to consider
when programming training for an athlete."
I mean, what is their goal?
What are you trying to potentiate?
What is their performance goals?
You gotta assess them just like any other client
and then put this stuff into context.
There's not really any different assessments.
It's more so a difference of consideration
of maybe the volume
because they might be already in a certain volume of work
in some capacity from their practice
or their training for their sport
that you'd have to consider.
-: Yeah, and that would be, Cody, too,
like, I would have a lot of questions with this, Lucas, too,
because I'd also wanna know where are they at
within their training year?
Because there are some times, like,
it's just not applicable.
Like, but what are they doing?
In season, out of season?
Do you know if this is a tennis player
that's, like, playing every Saturday,
they're playing a lot of matches,
and you're gotta deal with like,
they're playing matches every Saturday and Sunday, okay.
And then they have a hard practice Tuesday and Wednesday.
So their only day off is this, like, okay.
So when it comes to athletes and things like that, too,
you have to take into context
what their sporting demands are
as far as like, what are their intervals?
Like an American football player's energy system development
is different than tennis or soccer.
Well, tennis could be close,
but it's still a little bit different.
But like, say, soccer, right?
So you're thinking in regard to...
So, Lucas, you would really need to start that
with kind of figuring out where they are at first.
But even when you figure that out,
it's still basic stuff and what they need in their sport.
Yeah.
Oh, here come some questions.
-: Alright.
"Had a client doing an eight by eight incomplete rest method
as a de-load
experiencing soreness and inflammation.
Decreased the volume to six by eight and it worked.
Could I have changed the magnitude
by increasing rest from 30 to 40 seconds
and possibly probably perceived a positive response too?"
I'm gonna say probably not.
And here's why.
Because as you give them more rest,
they are going to be able to use more load,
they are going to be able to recover more
and push deeper into failure in each individual set.
So if the problem was
that the amount of work or failure that they were doing,
the volume of work was too high,
giving them more rest
and allowing them to do more volume of work
is probably not the answer I would go for
if we're using this for a de-load.
The de-load is, we're trying to get...
You know, obviously I don't know
what the program you were de-loading from was,
but typically we're trying to keep stress low
in a de-load phase, if that is our goal.
-: Mmhmm.
We decreased it from six to eight, right?
So she went from eight sets,
a volume of eight sets of eight to six sets of eight,
and they're really, really sore.
You know, Cody, if that's a go-getter client,
they're still gonna get really sore doing six.
They just know in their head, right?
Like, "Oh, I got two less sets."
Like, "I'll still get the shit done."
You know, maybe.
But it still worked too, that's good.
That's good. -: Yeah, well, that,
yeah, that would tell me is, like, they're...
If they went to six sets of eight,
they were using more load.
They probably were getting less metabolic, possibly.
-: Like, yes, less contraction,
less time underneath load, less inflammation.
-: They're gonna have to use a little more load so, yeah.
-: Yeah, absolutely, yeah.
-: Yep.
Yeah, so I wouldn't give them the opportunity to work harder
and go more to failure by giving them additional rest.
That's possibly going to cause more trauma.
-: Yeah, gonna keep the rest.
-: I would say,
decreasing the volume was the correct way to go.
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