-: And guys, please feel there's eight of you out there
you have to have questions on this stuff
because Cody and I could sit here for days
and talk about what are the possibilities
we could use for demonstration
on your hypertrophy programs.
Like these things are
we can go deep down the rabbit hole guys,
so there's eight of you in here
if you want to ask some cool questions
about hypertrophy progressions
let's get to it.
Right, because it's unlimited
I mean there's so many possibilities of regressions
and progressions in these programs
things like that,
so go ahead and ask away and see if we could--
-: If you can give more specific questions--
-: Yeah-- -: We can give you
more specific answers.
-: That's--
-: Otherwise we'll be here
until next week.
-: Yeah, yes.
-: All right, so first question
what do you expect in weight
on deload for fat loss
still going down in weight per week
on the deload.
-: Oh, so it's a fat loss client
in the hypertrophy phase?
-: Yep.
-: And I think you actually kind of
you talked about that a little bit
with the initial like drop and--
-: Yep, yeah so the thing the thing is
if it's a deload you may or may not
be spending a very long time here,
so if you're literally
just deloading from something
to go back right back to it
you might not be in there long enough
to see a consistent weight drop
you might just have it
drop for the one week
that they were maybe losing some extra water inflammation
maybe it kind of levels out.
And then maybe if you stayed in another week
and you were in a bit of a deficit
maybe you would see it to continue to drop,
so that's also gonna depend
on how aggressive you're being with the deficit,
how long you're in the deload
all those kinds of things.
How long would you deload for fat loss on average?
Well, that's gonna depend on
what I'm deloading from
and if I'm wanting to go back to it.
So I mean if I'm deloading
from something just very local metabolic
maybe a week, maybe two
and then go back to it
or is this someone
who actually needs to spend some time
trying to increase their volume tolerance
at a moderate intensity,
maybe that's the adaptation
I'm going for for them right now
as a part of a long-term periodization,
so it functions as both the deload and the potentiation
then I might stay in it a little bit longer.
So all of this stuff
is very dependent on the individual
and your programming and your assessment
of their trainability,
so you have a lot of options
it's just what's gonna be the most logical
or best option at this time.
-: Right and guys once again
if you have your clients
are generally coming to you
and they wanna achieve like fat loss
you have to enroll
like the longer you're there
and trying to achieve fat loss
or they come to you and maybe
you haven't worked with them yet
and they've been working on fat loss
for oh I don't know six years type stuff
like people do that the longer you're gonna have to
kind of stay away from it.
So if you kind of been prioritizing your training
whether it's local, metabolic
or like a global systemic effect
and you kind of look not only the training
but also kind of look
what you've been doing with people's food
and you've been noticing for the past several weeks
you can kind of be playing around with lots of deficits
or even borderline maintenance and deficits
kind of like you know
for the past few phases past 12 weeks
we haven't really touched a surplus yet
or haven't spent a long time in maintenance,
so you gotta use those to your advantage.
You're like hey this person needs food
for a little bit of time
and approach me is very trainable,
so like you can. You set your faces up like that so I would
if I've been in fat loss and deficits
for a little bit of time
when I go to hypertrophy
I'm going to be there for a little bit of time,
it might not just be a brief extent I mean.
And a lot of people that are suffering from fat loss
have a lot of things
that is going on inside of their body
and in their life too
and they need less stress sometimes.
And I know that you just
you hear this all over the internet
like calories and calories out
and just it's all about the whole underneath your nose.
For some people they have tried that for years
and doesn't fucking work anymore
is this our thing, is this our thing,
we can do that--
-: Okay they can do whatever we want.
-: Yeah cool awesome.
All right, so like spin their body
not just like get the scale
but their body needs time
and trying to put on muscle
and all of those local adaptations.
And actually feeding the system
and maybe like working with some like
good and some sleep issues type stuff too,
so longer that you have been in fat loss
and pushing deficits
you are going to want to spend some time in hypertrophy
don't just do it two weeks.
Like you can give it a good four week
six week try if you wanted to
with some of those fat loss clients.
Trust me they'll love you for it
if you do it right.
-: All right here's one for you Adam,
what would you consider
an ideal amount of weight gain?
-: Yeah-- -: For hypertrophy.
-: For hypertrophy per week or on the face
like per well that's like.
Okay, so here's the thing
is I actually used to go by percentages
on this Cody I really did
I had a percentage set
to where I was actually like,
well I want people on average to gain
let's just do what's kind of out there with the research
even some of the guys like 3D and J
and those guys will talk about like
point zero, it's like 0.025%
of total body weight gain a week.
Okay to up to 0.5 depending on
if they're in advance or immediate lifter,
so Job there's your numbers for you 0.25, 0.025 to 0.5
for intermediate to--
-: Per week. -: Beginner lifter yeah--
-: That's per week.
-: Per week, but here's what I do
I look at all the biomarkers Cody,
so if I see weight gain go up
and I'm taking circumference measurements
which and hypertrophies
I really like to take a lot of circumference measurements
each week I'm going,
my body weight went up
how do we know if it's good or bad?
The waist didn't move.
That's pretty cool like I like that
I like that the quad went up,
I like that I saw a centimeter
on whatever on the chest
I'm good, I'm good with it
all biomarkers are checking out
progressions in the gym being made
stay good, life is good,
we don't look horrible in pictures, right?
Things are going where they need to be.
And even if you don't have your pictures
and you're an overweight client
life is good progressions are good,
we're not seeing anything crazy, right?
Oh my chest went up one centimeter
but my waist went up two in a week,
oh, ooh okay-- -: Yeah.
-: Let's let's talk about that.
Let's have a discussion about that
and maybe reel some things in.
So I use all of the data,
I used to use percentage and go by it
and then once I start to learn better
on collecting my data
I don't use that number anymore,
I look at everything and talk to them
and see how they're feeling
to be honest with you that's what I do.
-: Yeah I mean I do the same thing
I kind of use the percentages as the guideline
and then you gotta put it in context
of what you're seeing
in their check-ins in their photos--
-: Yes. -: So I mean I like that
you know 1/4 to a 1/2 a percent body weight per week
is kind of a safe thing--
-: It is. -: As your and again that
it's nice when you have those clients
that have no problem
just logging their weight every day
'cause then I can do weekly averages
which I like doing much better than just,
oh once a week here's what your weight was
but I'm like was it doing
this throughout the week,
was it doing this throughout the week,
was doing this throughout the week so.
But again mentally that can be stressful for some people,
so if you're fortunate enough
to have one of those clients
that has no attachment to their weight
and there's like here you go
here's all the data, cool,
but if not you can still
get it all done with just their bio--
-: Right and a side note just for this
'cause we get these people too
not everybody, not everybody's just for fat loss,
you have people that work very hard all their life
and they just want to have some muscle
the hard gainer type guy, right?
And I'll tell you what
I at Allen Kress, Allen Kress
one time it was a great little thing
having a conversation and he told me one time he said,
for some of his hard gainers,
he looked at me and he said,
"For some of my people,"
he goes, "It's a lot harder for you
to put it on than it is to take it off,
so I'm not worried about it
because it is hard."
The next block like
if we put on sometimes in the next block
you try to put on maintenance
and they drop it
and he's like I don't even care,
so everything's in context, right?
You have those hard gainers,
I was a hard gainer
I just had a hard gainer 25, right?
And it was just like
what's a weight gain?
Yeah, that's literally
when my weekly check-in was like
I didn't measure my waist or anything
and look at the scale
yes 178 this morning sweet.
You know literally yeah
there are people like that.
And with your overweight clients
and their hypertrophy workouts,
they won't they may not wanna be
all scientific about it, right?
And you might have a hard time
even seeing some of these things
in their their biometrics
and their biomarkers, okay?
Use circumference measurements late.
But I'm telling you what
when you this comes out Cody
with the education of the client
when you're going into that phase
you're like hey Benny
we gotta work on like hypertrophy, okay?
No we're not gonna turn you into Arnold
but there's some things that need to be done here.
And what I wanna focus on
for the next couple weeks
is actually you progressing in the gym
and I want to just like maybe
like we should see sleep
getting a little bit better too
maybe some stress
but we're gonna be like
I wanna really focus on the gym right now.
I really want to focus on these workouts
and hitting these progressions
and getting things done.
And if you're feeling bad outside the gym
then I need to be changing some things in here
you know yadda, yadda.
But you're already, they're already
going into that next block of training
going like, okay coach Adam and coach Cody
aren't really too crazy about my weight right now
like that I know what I'm trying to achieve here,
I'm trying to put on muscle mass,
so you gotta get their focus.
It's not a distraction
it's a focus like
this is what we're focusing on here,
I'm not trying to lie to you,
I'm not trying to cheat you of anything
this is what I want to focus on
right here right now.
Because you just don't have the heart
or maybe I guess you could Jordan
peter's the hell out of it
and be like, listen you're 30% body fat
and there's just not much
we're gonna be able to see here from week to week, okay?
But I'm telling you
if you follow what I'm doing
we're gonna succeed in this thing.
But you got to direct you don't wanna tell them that,
they don't hear that
that break their heart.
But that's what you're thinking, right?
But you have that
you gotta get their focus
on the workouts and the training.
Getting these progressions
and actually improving in their strength
in the hypertrophy rep range
things like that
and that you can get more focused
on some of the other lifestyle biomarkers
that you might be tracking
for those types of fat loss clients.
It's very crucial because
when you have that much body fat on them
you can't see these week to week little like
Cody what do we talk about
like how many what is it point grams of muscle mass
we're talking about gaining a weight really--
-: Oh yeah, it was tiny--
-: It's tiny--
-: Like a hundred or 200 grams or something like--
-: Right, so good clients
you're doing a really good job educating
and they know going into phases
they're learning certain things that they need to be kind of
paying attention to in their life a little bit
that is your job as a coach.
They don't have to know
all the science and research about it
but they need to know like,
I'm thinking about my sleep right now.
Like yeah it seems to be getting better,
like yeah they need to be thinking about those things
you need to make them aware of those things
and that will help
the understanding and progress
of your training block you're trying to fix.
-: Yeah. All right, so next one
client in descending rep is sending load
seeing great gains physically
scales moving up nicely
but struggling with sudden performance drop-offs
on the later sets in the workouts
is at junk volume.
First thing I would ask
is the performance drop-off
during the actual descending rep
ascending load exercise
or like a follow-up exercise
that's kind of like just a additional work one, right?
'Cause if it's the second exercise
but all their stuff on the descending rep one
is continuing to improve
they're not dropping off
then I would say yeah
you're maybe just, it's just too much volume
on that second exercise.
If I was starting to see them drop off
in performance on the end of the sets
on the descending rep
ascending load exercise
I might suspect that they're getting
too close to failure or hitting failure too early
and that's what's making them drop.
Like they're instead of
you know they're hitting failure on,
you know they have two sets of six at the end,
they're hitting failure on the first set of six
well then of course their next set of six
is gonna drop unless you give them
even more rest periods
maybe they can repeat it,
so that's what I would be looking at which exercise.
How long do you shoot for total workout time?
I'm thinking too long in gym
would equate to excessive volume.
What do you say Adam?
-: That's a possibility.
Actually, like there's I mean
really Cody if you think about it
like how long can you really freaking work really hard?
I mean as far as work, yeah go ahead--
-: I would say that's gonna depend
partly on how efficient your training time is,
so like for me when I have basically
no one in my way
and I can just do what I need to do
hit exercise after exercise
like I don't have a workout longer than 75 minutes.
Like that's a long workout
usually it's like 60
or a little less depending on the
like that's a volume workout is like 60, 75.
But if you have someone
who's in a busy gym
it takes them they have to wait for a machine
it's like I mean you gotta just
they're gonna be in the gym a little longer
'cause they have to wait around and tool their thumbs
but the actual time work
like working, resting between exercises
that kind of stuff
I would say probably no more than 75 minutes
would kind of be my recommendation.
-: You shouldn't need a second
pre-workout shake.
-: Yeah, right.
-: You shouldn't yeah you know.
Or like when that work pre-workout
totally wears off
and you have a big lull
for some people have a big lull in that
you're like you hit that
that happened in your first set of the seas
oh man that's been a while, right?
You've already they've already gone
and they came on.
Yeah that's that's a long workout.
-: How would you explain RPE to a beginner client
they often have trouble selecting weight
for example with descending reps
or straight sets?
-: Well, first with beginners job
one thing that I personally like to do with them
is I use ascending load theory
a lot of times for beginners.
Especially beginners that are first time
that you never haven't done something in a while.
Like I used to work out three years ago
to spend time, right?
I've never worked out I don't know what that is
what is that thing with the bells on the side
you should call that was dumb though?
Okay here's how you use it.
But a lot of times
and if I don't know you
I don't know your strengths
and you're gonna tell me
but yet you're gonna tell me a story
about like everybody's
your you caught the fish bigger than everybody else.
Yeah I understand that you can hack spot
like the world record weights
okay so I get that
that doesn't help me either.
I'm going to see you
I'm going to program
some ascending load for my beginners,
so that I can see where they are at.
So I can kind of figure out
what I think is like a nine or a 10 RPE,
so I like to use ascending load,
so they kind of figure out
what that failure point is
they learn to make
increase the lows from set
work on execution from set to set as the loads increase
and then I'd like to see where that top set is
and that gives me a good idea.
And I was actually telling Philly
this I do a lot of competitive lifting I kind of see.
And sometimes even when I take them to
like a top set
if it's their first workout with me
or something like in the block
I may not even I might try to push failure
but if they're new to the gym
I might not even like crush them,
it's their first time in the gym,
so I might even take them on ascending load set
to a nine not even a 10 sometimes.
But it gives me a good idea of what that is
and even building from that
then I can go off
I can go into straight sets
of four sets of eight to 12 off of that
or even descending rep after that.
Once I kinda know what that top set is
I can build off of that
and that really helps me with beginners
and I'm establishing what RPEs are--
-: Yeah, so moral of the story
is it's easier to show them
than to tell them,
they have to experience it for themselves, right?
-: Yes. -: So like like Adam said
like I like ascending load for beginners.
I would not trust a beginner
who's new in the gym
with picking their loads
for a descending rep program
I wouldn't do it.
But the ascending load can work well
'cause it's like well
once you figure out what your top weight
is for x number of reps
we can work backwards
to fine-tune that ascending load,
so it's a little more of a linear progression
to the RPEs that you want.
And you're just trying to basically tell them,
okay that first set of six
it should be something you could do 12 reps with
that's basically what we're aiming for.
And then each time we're getting closer and closer
it's like okay the second set of six
something you could probably do 10 with,
then something maybe you could do
like seven or eight with
and then we're getting closer and closer
to that top set of six.
And again having those failure sets in there
is also good for them for an RPE perspective
of like what does true failure feel like?
Because RPE is really just like
it's a relative measure,
it's a subjective personal measure
of how hard I think this is
compared to what I could maximally do.
When you are deloading from metabolic for fat loss
is there a best phase
specifically to put them in
that is farther from the metabolic side?
Well yes, so furthest from metabolic
would be neurological
but maybe they don't need neurologists--
-: It may not be the best but it's the furthest.
-: Yeah, it does yeah it doesn't
necessarily have to be the absolute furthest thing away
from whatever you were doing
it just has to be far enough away
that it's not overlapping, right?
So if we're doing you know sarcoplasmic
which is very local metabolic
maybe we could get them away with
like a higher intensity volume hypertrophy program.
We don't have to go all the way down to
eight sets of three
because that's furthest away from neurological
if that makes sense.
We just need it far enough away
that we're not taxing
those same adaptations or processes
I guess if that makes sense.
-: Yeah.
-: How would you advise to improve progress
in weight from week to week?
For example only do more load on last sets
and so sets five and six
and then next week sets three and four etcetera.
That is going to be completely dependent on the stimulus
how the program is designed,
you have a lot more to work with than just load.
So you have tempo,
you have a rep ranges, you have sets,
so you could go from four sets of eight
progress them to or four sets of like eight to 10
progress into five sets of six to eight
it's an increase in intensity and load.
There's a ton of different options,
so that is something
you can look more at the progressive overload course
for it goes through
all those different possible progressions
because it's program specific,
so I can't give you a blanket statement on that.
-: Yeah that's just increasing load there
too Cody from reading--
-: Yeah that's just load.
-: Yes. -: And maybe you're already at
if you're at low reps
or high even higher reps
just adding load each week is not possible
because it's more of a jump in volume
than adding a rep.
So that's where you have to look at
understanding which variables have,
which variables have
a relatively greater degree of magnitude
and the change of volume of stimulus,
so again that's all in the progressive overload course.
It doesn't look like are there questions,
are there questions you expect from us
that we are not asking?
Well that's why I'm asking you guys
I don't know what questions you have--
-: Yeah. -: So,
if you have questions ask them
I can't I'm not psychic yet.
-: You know Cody I think too
and I think Job kind of hit it a little bit here
and I think where people need to kind of
just open up a little bit about
their thought process of this is that
there's so much more to hypertrophy and tension work
than moving more load.
It is a tool and it's very common
to just try to lift a heavy load
but that's not always
the right progression for some people, right?
And I think we like
that's a hard thing to for people
to kind of get around
because everybody else was like
just lift something heavier all the time, right?
And that's just a...
And I could call it I talked about this a while back too
that if somebody if you were to do a training block
where you even did six sets
like six to eight reps,
four sets of six to eight reps
for three or four weeks
you and I our coaches here
we could program we could progress that workout
without probably touching the four sets
and six to eight reps.
I could probably figure a way
to progress the stimulus in that
with never even touching that
if I didn't want to,
I'd have no problem with that.
But if you're looking at like improving load
and somebody is like
and been having a good training age
and they've been working out for several,
Cody been working out for several years.
If you would go in your first work week
and work out and hit it really
a good set of six to eight like a 10 RP
I wouldn't in like on hack squat
and whatever that weight is I don't know
this is let's see how much you really do?
So it's like 675 pound pack squat
and you did a set of six to eight, right?
You got six on the first week.
By week four I wouldn't expect to see
you make like a 50 or 70 pound improvement
with your training age I'm like,
no he is really good at what he does
and in the first week
like he gets a 600 pound hack squad
that's what it is
but I wouldn't think that
that's already, that is really
that's a high percentage
like that's a very high intensity set
I wouldn't expect it to go
from like 600 next week
like 640, 680, 700.
I'm like no dude realistically
like it probably will he's only gonna get
a little bit more.
Like now if he's a beginner
he'll get more each week
he could see bigger jumps.
But so you're like
you cannot keep playing that role
of like adding more weight
because people that have any kind of training age
behind them and some good neural efficiency
and a good amount not even good amount of muscle mass
like you can contract muscle your muscle well.
It's like you are good at executing these lifts
and executing even in week one
you're getting very heavy loads done,
we shouldn't you might not see
that huge progression of load from week to week
it's just not possible.
If it is I ask you
how hard are you working out in week one
like what happened? Like yeah--
-: And keep in mind too
is a lot of those actual performance
like load improvements within a hypertrophy program
isn't because you're adding more muscle tissue
it's a nervous system improvement
especially at those higher intensities, right?
'Cause it's not like
I add 100 grams of muscle
and oh now I can like
I can squat 5% more weight.
-: Yeah.
-: No, -: No.
No it doesn't work like
maybe like you can squat an extra
like hundredth of a gram now--
-: Sure. -: Like maybe I don't know
if we're just going by muscle tissue
but a lot of those are nervous systems,
so you can't just bias
or base your assessments
of the quality of a hypertrophy program
and how much muscle they're gaining
based on their load improvements
because it's measuring something completely different.
-: Yes, okay.
-: Oh, we got another one--
-: Yes.
-: So if everything is going well
with all the biomarkers progressions etcetera
when would you adjust their program
to a different program within hypertrophy
or do you continue in
mechanotransduction versus sarcoplasmic?
Well, if they're continuing to make progress
and nothing is going wrong
I would leave them in there
until things start to decline.
-: Yeah-- -: Yep and then after that
I would try and periodize
to something that again
wasn't significantly overlapping
with what I just did.
So like for example you're talking about
mechanic transduction sarcoplasmic,
so first thing they're not mutually exclusive
you get mechanotransduction in sarcoplasmic
and that's on a spectrum.
Because you get sarcoplasmic
you have like sarcoplasmic stuff
we're really trying to push
the metabolic side of things
then we can start changing
that programming a little bit
to where it's a little more tension based
but we're still getting
that sarcoplasmic adaptation if you will
and then we start pushing it further
towards like the intensity volume side
then we're getting into the
volume mechanical transduction stuff
keep pushing it narrow.
Now we're in like the functional high perch free range,
so that's where we're into like
the descending representing loads
from like eight, eight, six, six, four, four,
so again it's just moving along that continuum.
But yeah if I was in like a sarcoplasmic program
I would, I could absolutely jump to
an intensity mechanotransduction program
they're both hypertrophy
but the stimulus or the stimuli
are far enough apart
that I can be deloading from one
and then transition to the other, right?
So that's one of the cool things
about having such a broad continuum of hypertrophy stuff
is you can technically still be doing hypertrophy programs
but periodizing because you're biasing
the stimuli more specifically,
so that's where your program design
and ability to specifically biased towards
or away from different stimuli
becomes very important,
so hopefully that helps answer your question.
Now like I'll stay in there
as long as I'm still making progress
and then I would find something
that's not going to tax those same systems,
so I can start making progress somewhere else
and then maybe I come back to it after a little while.
-: Natalie that's a fantastic question too by the way
because I my own observational data
take it for what it's worth
when I have a lot of chin pop clients
that have really been pushing fat loss for a long time
whether my own doing because we've been pushing it
or they're coming to me
and they just have not had a lot of success
and some things are going on
that I actually find when I put them
in a really good well-planned hypertrophy phase
and we get their food up.
Like I plan it whether it's three or four weeks
I always seem to like
they I call it riding away,
let's ride away like yeah I know in the calendar
it says that four weeks is where we're gonna be
but things are going damn well.
I what's right and then also
when you're riding away
and things are going well
like I said Cody life is good
like all of a sudden
like life opens up for them
to even work and things
because it's just trainability, right?
And everything even neural neurotransmitter functioning
the brains better sleeps better,
so I will try to ride that.
And I find that a lot Natalie
with my people that are really
trying to focus on fat loss
when I put them in high pursuit phases
for the first time or so.
It seems like they just really do very well there
and I tend to keep them there a little bit longer,
so I'm glad that you asked.
I do notice that and just like you Cody
they're doing well man right away dude right yeah.
Because sometimes they haven't felt
like that in a long time
and had some success,
so I don't mind another week or two there at all
and let them feel good, not a problem.
-: All right, so Adam
what are your thought presses
thought processes for sarcoplasmic progressions
from week to week?
-: Ooh, we can have fun with this.
Okay, so Cody if I have
if I go the wrong way with this
just stop me, okay?
So you can do because also with the sarcoplasmic program
I'm like well I can make my progressions
I can go like do I want to make a little tension here
or do I want to keep it more local.
I'm going to block
when you said to advance the program hypertrophy program
I could take it and make it more one way or the other.
So with the progression of the sarcoplasmic guys
really once again
you're probably going to be looking more density
I would say so more density,
so I'm probably going to be playing a lot
on my sarcoplasmic progressions
I'm going to be playing around with tempos a lot
and I'm going to be playing around with like
rest intervals a lot with some people.
But I really like sarco
like local metabolic,
so when there's a secret there guys
little tips and tricks metabolic
when you hear metabolic from N1 that equals.
We like the short position there,
we like to do stuff in the short position,
so local metabolic work
I like to start to add tempo
and like tempo challenges in those short positions.
We're going to actually saw it
in one of the programs earlier even the hypertrophy program
starting off with like in the leg ascension,
starting off with a pause and a leg ascension
and maybe getting rid of the legs,
so you're hey we've got four or five
four sets here leg ascensions.
Okay the first two sets you have a pause
and then the next set three and four there's no pause.
And then what's the progression?
Well let's try to maybe add the pause
to those later sets
that would be a good progression to do that.
We go from the pauses like in sarcoplasmic
is to even quarter reps
which are really nasty
don't let Cody program quarter reps for you
before you know it
if you really look at your program
you're like oh my gosh I have like
10 sets here of eight
but if I count the quarter reps
I'm doing like 250 reps Cody
in the short position with all the quarters
that you have here or whatever it is
it's not that much but
yeah it's like those quarter reps
really add up too,
so that's another thing
I'll play with there yeah in sarcoplasmic.
Tempo and the rest intervals
is where I really like to go there
and also before any of that is done
metabolic I've been warned the workout
and I have a lot of short overload short
made the short position stuff.
Doesn't mean I don't use
full range of motion stuff like hack squats
but I'm probably gonna if I do
I'd be reverse banding that thing or something
I'm not trying to overload it down here.
If I do do that
but I'm going to bias the program short
with my exercise selection
and then I'm gonna play with those tempos,
I'm gonna play with those--
-: Yep, so for me with sarcoplasmic
if we're looking at like
let's say sarcoplasmic right here
and we have going towards neuro stuff here or volume stuff
and then here's our local metabolic things,
if I'm gonna progress this one way or the other
typically I'm gonna progress it this direction
not this direction.
Reason being if I progress it this direction
and I wanna deload it
I'm limiting my options that I can deload from.
Whereas, if I go more local metabolic
I now have a lot more things
that are far enough away
that I can deload them with--
-: Right and like you said
you just said before this too in the other question
you would take your sarco if you go
if you progress it to more local metabolic
that leaves you open
to go back to hypertrophy but if you took your sarco
and you went to that more neural side
I don't know if I would go right into
you're starting to get that crossover, right?
And start to add tension at that point because
you start to increase rest intervals,
lifting heavier loads at some point
or something like that in your circle program,
so I would think
if I was gonna try to go sarco into tension
or another hypertrophy program
I'm probably gonna go more local metabolic, right?
Is that kind of what you're saying there Cody?
-: Yep. -: Right and I think
we kinda covered that
you talked about that a little bit before.
-: Yeah and the other thing,
so and then when I'm looking at actually progressing it
I'm typically gonna be going more for magnitude and volume
than actual density,
so I'm gonna be trying
to increase the time under significant tension within a set.
I'm typically not going
to start cutting down rest periods
because with sarcoplasmic
I want to keep the relative intensity as high as possible,
so that we don't start dropping that intensity
so low that it becomes starts becoming oxidative, right?
So that's gonna be one of your main differences
between sarcoplasmic and oxidative,
is oxidative you're gonna be dropping
into a relatively much lower intensity
whereas sarcoplasmic we're trying to burn
through maximum fuel as quickly as possible
whereas oxidative is when
we start getting into that point
where it's like
I started to burn through it
and now I have a little bit left
and I can just kind of barely keep puttering along
because my mitochondria are surviving,
so that's typically where I'm going.
So I'm looking at tempos,
I'm looking at maybe even exercise selection change
I might even actually drop a tempo
to increase the load in some cases,
so I might start out with an exercise
where I'm pausing in the short
for one or two seconds
and then I might drop it down
to one second or no second pause
and try and increase the load one week
and then maybe my progression from there
might be then to add that pause back in.
So that's kind of like
a step method if you will of progressing
because you're increasing the intensity
and then you're increasing the time
under significant tension, so there's a lot of things
you can play with sarcoplasmic.
-: You know what Cody you're right.
If i think about it
because I'm in sarco
and I start making my breast intervals
I start to get into the breast intervals of incomplete rest
and I would actually say that
I'm more prone to be more dense workouts
in my incomplete rest method, right?
When I'm doing that kind of stuff
for the local metabolic work,
so I would actually start to rent more breast intervals.
So I hope that that clears that up too
'cause I'm confusing people,
so with that sarco more density
would be more like incomplete rest method
AMPK driven type stuff therefore.
And you know on sarco 2
because I like to program post exhaust
and I'd love to take that second exercise
to extra sense of failure I like to do well--
-: Yeah, especially with that
I mean that gets into like our programming
and exercise selection stuff is like
in those post exhaust of the short exercise
you can go you can actually push
you know quote-unquote "beyond failure"
by going down to partial reps--
-: Yeah.
-: Right, so there's lots of way
like your week one or your week
even week one and week two is like all right
full reps on this second exercise,
week three is like
all right, now I want you to use the same weight
and I want you to go until you get
four partial reps or 50% range of motion failure.
And then some people
you might actually have to increase the load
or they end up doing like eight extra reps
and you're like okay that's not quite where I want it to go
let's add more load and
you get eight full reps
and six partials or something.
-: I wish we had your diagram, I said it.
(both laugh)
Cody as we Cody draws up
when we talk about these things
he draws he's really good with drawing figures and diagrams
and yesterday he was drawn on the dry erase board
we were talking about these things
I really like it and I can see
where we could use it right now.
Maybe in the future right in a future article
a future article on the website
at the M1 training (laughs).
It's good, it's good.
-: Yeah, all right so we got
actually I might share that at the end
if you guys just wanna look at it.
-: It's fine but it's better when you walk through it
because when you walk through it it's so clear to me but--
-: Yeah. -: I think
there's something in the future--
-: It might be helpful for some for some conceptualization.
-: Yeah. -: All right, so oh cool.
Natalie was going to ask about partials
and we already covered it look at that
my psychic abilities are kicking back in.
-: Nice.
-: All right, what are overload principles
in a tension program from week to week?
All the stuff we've been talking about,
so we have all of our tempos exercise selections,
rep ranges, intensities sets,
I mean it again
it's just adding more time
under significant tension
or more volume of that quality work
in the intensity range we're looking for.
The different ways to progress that and the magnitudes
that they will affect the progression
again are all covered
in the progressive overload course.
If we're comparing adding a rep
versus adding a set versus changing the tempo
versus changing the resistance profile,
so that's all more program design
specific stuff that we have.