-: And on to our next so stimulus versus homeostatic drive,
what happens if we don't give them enough training,
volume or intensity.
So this is pretty simple, but you also have to use
your trainer brain.
So we're looking at performance is not improving,
but there's no negative biomarkers.
Everything looks phenomenal,
but we're just not getting any stronger.
We're not doing any better.
So the change there is going to depend on
what is the current program that they're doing?
How was it written?
So the examples we gave, maybe you have a program
that's in kind of like what we would consider
the mid to lower volume range of those guides
we gave at the beginning.
And maybe you're concerned with for a particular person,
if we make them go higher intensity, maybe they would start
to have trouble actually coordinating the movement.
So this would usually maybe be in more like a general
population on younger training age person,
where it's like they can handle they can coordinate
sets of six, they can do them well.
But the second, we start getting closer to a four rep load,
we start getting higher intensity,
their stability and coordination starts going
even though they still have the output.
Whereas in Neurological training, like Adam has said,
we want perfect reps here.
We don't want grindy, we don't want compensation.
This is about perfect reps.
So in that case, maybe we give them a little more volume.
If this descending load, look at that as more practice,
essentially, because you're giving them another set
to master that exercise.
If we're already at the upper end of the volume
for that program, well then our next option is intensity.
So it's kind of a you have one or the other.
There's not a whole lot else to say.
So we gave you some multiple options here
on how we might go about doing that.
Adam, you wanna kick off our first example here?
-: Yeah, sure.
So here, once again, guys using the ascending load boy,
I like ascending little Cody, we can keep that up there,
buddy.
I like that.
Yeah, so we have that ascending load there,
six steps to six.
Notice the RPEs again in this entire program here.
So it's just not enough here, guys,
we're just not doing enough.
And let's go to our example, here, adding another set,
just like Cody said, adding another set to see like
to give them more volume, even more practice too.
I like this.
And to be honest with you too my own little anecdote
for this Cody, I have younger guys,
I tend to, like play with a lot of volume,
like as far as the sets.
For me, for a beginner or Gen pop,
it's like called a meathead thing.
But I'd like you to earn the right
to lift something super heavy, especially in something
where we're overloaded or doing or hitting
that lengthened position, like you got to earn your right
to be there for me with something super heavy,
not that they can't do it, they can,
like if somebody who's disciplined, coordinated enough,
it's not an issue.
It's not necessarily an age thing.
Are you mentally mature and physically mature enough
to handle the load in the bottom of the hack squat
and not getting pushed out of that range?
That's a hard thing.
So giving more sets here is one of my go two things
here for instead of like, let's just get heavier
and go for lower reps.
Let's do another set of like quality practice.
And guys has nothing to do with in one,
but please understand some of the best lifters in the world
that are strong in my sport of powerlifting in Europe
live by the 70% rule.
They live and die with 90% of their training.
That's how well they want perfection
when it comes to these heavier loads,
and they just do a lot more.
Oh, I think I could go heavier, more sets do better.
Doesn't really change over and over again.
So there's a lot to be said.
We're just adding some sets here.
And just like I love it Cody, when you said few practice,
like if anything else, it's a more practice.
And that's a lot of times a really good way to go
your progression in any workouts.
Anything on that one, anything else there on that one Cody?
-: No, I mean, I would just say the one thing
is the reason we added a set on each ,
it's like if we're sure that we're under shooting,
I'm not gonna probably just be like, oh, let's try one set
and see what happened.
If we're under shooting, chances are if I add two sets,
I'm probably not gonna be overshooting it.
So I'd rather push them into where I'm pretty sure
that we're gonna start seeing some kind of adaptations.
-: Yeah.
-: So this would be the kind of almost the inverse example
of the when we did earlier.
So we're looking at our average RPE here.
This is an ascending load program.
Very simple, but we need to add something.
So our option here could just be well,
we're gonna increase the RPEs.
Maybe we're taking it from an ascending load,
and we're gonna push you more
to like a performance intensity level program.
So we're gonna increase that RPE across all your sets,
all the loads go up.
So we're also doing more volume,
because we're doing more load per set, same number of reps,
but we're increasing the average intensity in this case,
with just a very minor change going from five through 10
to go into 6, 7, 8, 9, 9, 10,
we increased our average intensity by almost 9%.
That's not an insignificant jump,
but it's very simple change for them.
Depending on what loads they're using,
it's like, alright, you're gonna start,
10 pounds heavier on the first set.
And that'll that might be it.
It's a very simple adjustment logistically for a client
from that point of view.
And then, so if we just wanted to focus more
on the intensity side of things, so in this case,
we have something that's again on the upper end
of the volume.
So but we need to get them to do a little more work.
So our adjustment, there could just be, drop the reps.
And along with that, give them a little more rest to avoid,
any metabolic fatigue or something becoming
the limiting factor there.
Giving them a little more nervous system rest,
if you will, so they can perform.
-: But Cody, you took the reps, but it's less reps.
That's less reps.
-: Less reps, yep.
-: But you have an increase, that's not possible?
Yes, it is.
It's very possible.
-: Yeah, so it's like, you guys can see
there's a lot of ways you can do this.
You got to use your trainer brain sometimes.
And in some situations, if you think something's
being undershot, sometimes if you're not absolutely sure,
just best guess, go with it, assess it, did it work,
did it not work?
It's really that simple.
And the more you do it, the more practice you get,
especially with individuals.
Because there's not gonna just be a blanket rule
for some of these, some people might respond better
to higher intensity stuff, some people might have a better
tolerance to volume, that's also gonna be part
of that trainability thing that we're looking at,
that we can again, potentiate for in other things,
we do a little systemic training, maybe they can handle
a little more volume per workout,
like, all those types of things work together.
And then this will be a short section.
So if we overfeed them, what happens?
Well, if it's too many calories, your weights gonna go up.
Your performance is gonna be amazing,
and probably all your biomarkers are gonna be good.
-: Yeah, usually it's pretty good.
-: Just that simple, not a whole lot to say.
-: It's quite easy to do and fun to do.
-: I know.
Macros, we basically covered every scenario on the last two
that would relate to this.
If you're overshooting carbs, maybe you're seeing them
a little extra water retention, maybe you're seeing
blood sugar regulation issues, depending on where
their carbs are.
If it's after meals and have a high carb meal.
Well, that's probably it.
If you haven't a lot of carbs later in the day,
and you start seeing them start wake up
in the middle of the night or those first couple hours,
maybe it's blood sugar regulation issues,
try bring the carb down, see what happens.
Overshooting fats, maybe you're starting to see
greasy or loose stools or things along those lines.
So a lot of these are just gonna kind of repeat themselves,
according to the ones that we've already done.
So that would just be go back and double check
those and you're good to go.
-: And Cody, I will say too on this thing, guys,
when you start to learn to program and you're trying
to you're sitting there and I know you guys are out there,
and you're trying to learn to program for A1.
And you used to have people come in for your clients,
and maybe you were seeing a lot of clients today
and you were actually going off the top of your head
with your training.
Like you're going oh, he's coming in today.
And I'm just gonna like do whatever is open today.
Don't lie to yourself if he didn't,
like, oh, I never did that.
You're lying.
But you're starting now to learn to train in A1
and sometimes some of you are staring at a piece of paper
for like hours.
Don't worry, we all started there.
But with A1 when it comes down like what I see
when I'm thinking of like when people really screw up
Neuro for A1 Cody, it's usually like a hypertrophy program
to me in my brain like it's like okay,
that's so maybe like we have sets of 8.
8 can be fine for Neuro especially when we look
at the new rep or if we wanted to get even more technical,
the wave loading or whatever.
But, like a lot of things we want to do,
you're doing like six sets of eight, on hack squat,
like, whoa, that might not be a good Neuro program
for this person.
Like, you're getting close into like modified Hepburn type
hypertrophy stuff.
So what you see is people when you want to program Neuro,
and you get your emotion into it and your clients into it,
you're like, well, she's never really done
anything less than eight.
So, okay, I'm afraid to go.
I don't like just six or six is a good start.
But don't be afraid to hit sets of fours and fives
with even your general population clients and stuff things
with like big ranges of motion.
Okay, you're gonna be fine there.
But what I see too is it's only one exercise.
A lot of people only need one really good movement
for Neuro, you're gonna be good there.
And if your goal is fat loss for your clients
and you're going to a Neuro,
it's not like you're going to be in Neuro
for a very long time.
So if you wanna get in one big movement for a muscle group
or something, that is fine, but what you see is sometimes
in the initial programs and Neuro
is you see people programming, it was like,
three exercises for quads, you're like, whoa, whoa,
little Betty's no, no, I'm like, my quads hurt
when I look at it, I don't think I could do.
And if you think about it, you're like, okay,
you went like pack squats, leg extensions, and leg press.
Well, I told you this Cody, too.
And I had this conversation even on a check in,
like, hey, Billy, you do on your leg press.
You do like 10 plates aside for a set of 10?
Why are we doing five or six now in the Neuro program?
Really, no, because it's like my third exercise.
No, yeah, we probably shouldn't be doing that.
What a wasted damn time.
Wasted damn time to do that at this point.
-: Yeah, well, it's something we've kind of touched
on before, I think we even have an article on failure
for Neurological, it's like, once you actually hit failure,
you're done for that exercise, you're done.
The goal is training the nervous system,
once the nervous system is done, you are done.
You try and keep pushing that further.
Whether it's starting to decrease reps, or grind reps,
or decrease load, whatever.
Now you're starting to push more fatigue based stuff.
And now you're pushing more towards like a hypertrophy type
program.
But it might be over stimulating your nervous system
for what you need if your goal is performance
or coordination.
-: Right, and you don't have then I'll go on a limb
and say this one to Cody.
And now, I don't know if you don't want to make
this an invalid principle, just say this as a coach, Adam
little anecdote you can take.
But if we're doing Neuro, if we're really doing Neuro
for your clients, I'm not doing back offsets when I'm done,
you hit the set, and you're done.
So if I'm doing six sets of six,
and maybe it's my first workout,
and I'm even a little overzealous, and on my fifth set,
I pick something up and you're going,
you get six with the barrel and you're going.
Last rep was you know that was tough.
One more set, it's on the piece of paper, let's go up.
No, you might be done for the day,
like that last rep of that set,
even though it's your fifth set,
you were just really aggressive and you increased your loads
very aggressively.
And you kind of talk yourself out for that rep range
that day on the fifth set, six set, leave it alone.
We're gonna go up and do it again?
No, this is Neuro, okay, you're done.
I'm gonna hit a set my top set of five and I'm gonna drop
the weight like 10 or 15% and do like three or four
back offs.
That's not Neuro.
That is not here.
Do not do that.
That's a pet peeve of mine, don't do that.
It's my own little thing.
I see programs out there irritates me
because it's not a Neuro program.
Sorry.
-: No, that was good.
All right, guys, if you have any questions on abs,
feel free to start popping those in.
One thing I do wanna touch on, that we didn't really get
into because it a little bit outside is outside the scope
of what we're covering today was just a brief note
on exercise selection.
So, that is also going to depend on what your goal is.
If your goal is performance and strength,
for a specific movement, you have to train that movement.
If you're just trying to deload and minimize stress,
pick something that's easy for that person to coordinate
and maybe get a little bit output on,
unless you're trying to train a new movements to be like,
hey, your squats aren't good.
We need to work on squats.
So we're gonna do ascending load, then you use squats.
But if you're at a point where it's like,
I need you to work hard, we need to get some intensity
out of your quads.
I'm not gonna put you in a squat.
I'm gonna put you in a hack squat.
So it's gotta be goals specific when you're choosing
some of these exercises.
-: You couldn't say that enough, Cody, because everybody goes
to Neuro they immediately think squat bench and deadlift.
That is a sport.
And I'll say it again like I say it every time
that we're online.
I don't care, powerlifting is a sport.
You don't do powerlifting to be fit,
you get fit to do powerlifting.
Just like you get fit to play rugby, American football,
whatever football you wanna play.
You're getting fit in the gym to play that sport.
Powerlifting is not something that I would do.
So when people think Neuro they're like,
oh, squat bench and deadlift.
No, no, no, no, no lengthen positions.
Yeah, I like those but you can do that in half.
And trust me when you think Neuro you got to get rid
of the concept of just like the big integrated movements
but there's nothing wrong with doing those.
But like Cody said, if you want to put your thinking
muscle physiology or just think of Neuro,
think of the muscle like biceps neuro.
Did you build some biceps neuro?
They can.
Can we do dead raises and curls in Neuro?
Boost little muscle groups.
It's Neuro a little muscles need to be strong too,
you can hit those lips small.
I think even Kasim had a post about that one time too.
They're like, oh, you can't train your delts in the low
rep range.
And I think he was like, yeah, I can just not training
hard enough.
-: That's leaving intensity too?
-: Yeah, you can do sets of five system.
Yeah, in delts, why not?
If you're...
-: As long as you can stabilize it and execute it.
-: Yeah, no problem.
-: Yeah, sometimes, if you're training delts, or biceps,
or triceps, and it's somewhat unstable exercise,
maybe the reps are a tiny bit higher
than if they were stabilized, like arm supported
preacher curl versus a cable curl.
Maybe I could program lower reps a little more efficiently
with a preacher curl just because I have that stability
there.
Same thing for delts.
If your stabilizers become the limiting factor,
well, we have to adjust for that.
-: Yeah.
And I know, we could go really far down the rabbit hole.
I know, we'll talk about it in future lectures and stuff,
Cody, but Neuro is really, really good program.
For a lot of general population clients,
and they're coming in and people are really messed up.
And there's a lot of stuff going on.
Neuro is one of my favorites,
along with like the local metabolic and incomplete rest
method type stuff, going to Neuro,
doing some Neuro coordination work, things like that,
because a lot of people in the world have been trying
to spend months and months losing weight,
and they've been pushing calories low and without success.
That's why they're coming to talk to you.
That's why they're coming and spending even more money
on a trainer because nothing is working.
And so when they come to you, and you assess them
and you're doing you've been trying
to lose weight for how long?
14 years, 14 months, 14 weeks,
and they've been in a deficit, that you're trainability
like what have you been doing?
And it's like, well, I do this and this and this and this
and this and this, but that's open I do that,
is that kitchen sink bootcamp approach?
Sometimes you're just like, you haven't like lifted
something heavy and sat down between sets of eight
and honey bun and like watch TV, and then got up
and did something again, real heavy, but heavier.
haven't done that a long time.
That's really trainable right now.
And I say honey bun on purpose, because Neural programs
are really great place to go to try to get people
dropping inflammation, establishing maintenance calories,
even like, yeah, Neuro bring food up a little bit.
Why not?
People are not eating.
Cody, we had somebody we work with them this week on case
there's something was, was it 900 calories?
It was that epic?
-: They had done on 900 calories or something like that.
Well, first...
Oh, and their glands, their doctor told them,
they were hypothyroid I'm like, hold on a minute.
They're training like six days a week and on 900 calories.
They need food and less volume of training.
And I bet you 99 times out of 100,
they won't look hypothyroid any way.
-: Okay, I saw that without watches this when we talked
about that, when we brought it up, when she leaves us,
we can work with her this weekend.
And we talked about stuff like that,
and you're going 900 calories six days a week
and six days a week of training.
With cardio, you're going and you only are hypothyroid,
like that's it?
Like that's all?
Like my goodness, there is probably more to that we can get
into life anyway.
But like I was even shocked that it was only that I thought
there would be even a plethora of more stuff going on.
That's insane.
So a lot, I don't think people use Neuro programs enough.
Hey, though, I don't think they use them enough
especially for general population climb.
Well, I get it Adam, you're a power lifter,
you guys your muscles, you like the things heavy,
but my little Betty's they want fat loss.
Exactly, and they've been pushing it for years
unsuccessfully and running their head into the ground.
Think of trainability, go where it is trainable.
And a lot of people building strength and eating some food
is a really good place to go.
And putting on some muscle is another good place to go.
True for a lot of those people.
-: Little Betty needs to be strong too.
-: Absolutely, especially as they get older.
Especially that's a...
Actually, I think there's a lot of statements
in the literature too about like maintaining strength
as you're getting older and things like that.
-: Minimizing osteoporosis and all kinds of stuff
from a little bit of heavy loading, and yeah, (mumbles).
-: Yeah, Steven, even get into things of like the elderly,
I have a hard time reading them.
Because again, things on like what they called you
get older, anabolic resistance, which we're not going to do
a whole lecture on that.
But I'm always like giving that focus study
and let the program sons of bitches for a while.
Give me a year, let me potentially at that program,
and then do a study and we'll see.
Maybe I can even make it a little bit less resistance,
but like, yeah, I'm pretty like a lot of people
are anabolic resistance if they just sit there do the same
damn thing all the damn time.
Or even yes, people, your little 16 year old little buddies.
They come in the program.
They shouldn't just be going through the machines
doing a workout class.
They need to program and periodization just as much
as anybody else.
And strength isn't (mumbles).
So boxing, it's my idea I like Neuro.
(laughs)
-: Moral of the story, strength training
is not just for power lifters, there is absolutely
an application for your body comp clients,
your physique goals, if you do it right, and apply it.
So I haven't seen any questions.
So I will assume that either we did just an amazing job
of explaining all this to you or you're so incredibly
confused you don't even know where to start.
I'm gonna hope it's the first one.
So thanks for joining us today, guys.
And we will talk to you again in two weeks for hypertrophy.
-: Hmm, hypertrophy.
That's gonna be fun.
(air whooshing)