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So, yeah, let's talk about,
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specific adaptations that are occurring
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on the physiological level when we train.
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Morphological adaptations,
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these are the more structural adaptations.
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Obviously, muscle fiber hypertrophy,
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increased capacity for cross-bridging.
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And so, fiber hypertrophy can occur
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through additional myofibrils in series,
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so end to end, like tendon to tendon.
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Or generally, the majority of the hypertrophy
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that you're going to see is going to be,
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especially through concentric actions
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and the tension produced there,
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is going to be in parallel.
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I always use the analogy of a piece of string cheese.
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Each piece you pull off is in parallel with the rest of it.
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And so, you're adding these little strings
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and making the diameter,
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the cross-sectional area greater.
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Each myofibril and the sarcomeres
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that make up that myofibril,
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the active components of cross-bridging lie within that.
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So the actin and the myosin.
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There's more heads, myosin heads, for attaching.
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There's more motors for force production as a result.
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So you're increasing the size of the engine
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is one way to kinda think about it.
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So connective tissue adaptations,
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I think this doesn't get talked about enough
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especially on the strength side of things,
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but tendon stiffness, lateral force transmission.
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We become more efficient in transferring force
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across the joint ultimately
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through these connective tissue adaptations.
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And a lot of this is gonna be mediated
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by the magnitude of load, so the weight on the bar.
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Neurological adaptations.
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This is increase in neural drive and muscle activation.
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As you start training as a novice,
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strength increases very rapidly
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before you see these appreciable gains in muscle mass,
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and a lot of that is just increase in neural drive
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and efficiency there with your existing muscle mass.
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Increase in rate coding or firing rate,
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and then an increase
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in inter and intra muscular coordination,
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which to sort of tie in with
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the connective tissue adaptations is one of the big reasons
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on the strength side of things
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that higher intensities of load are going to be
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additionally advantageous.
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The way you squat a 1RM in terms of
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the coordinated aspect between muscle groups is going to be
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a little bit different than the way you squat with 60%.
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And so, it's going to be a much more specific
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coordinated effort with the loads
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that you are trying to get better at lifting, obviously.
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Metabolic adaptations.
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We're not gonna talk too much about this,
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but increase buffering capacity,
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you can just increase work capacity,
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your ability to turn around
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and replicate an effort
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for a given task.
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Work capacity is sort of a misunderstood concept,
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and I think I talk about that in day two.
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But these sort of fall under the umbrella
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of metabolic adaptations,
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both at the systemic and muscular level.
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So, the main reason I brought this up
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is every physiological adaptation
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that we are after has its own stimulus threshold.
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So when we think of progressive overload
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and imposing a progressive stimulus over time,
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what may be creating an overload stimulus for one adaptation
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may not for another,
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and I think that's a key component.
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Because there are certain types of training that you'll do
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that are going to bias specific adaptations.
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Using the example of
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muscle hypertrophy and connective tissue adaptations,
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you could use a 20% or 30% 1RM
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and still have a decent amount of muscle hypertrophy
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assuming sets are taken close or to failure.
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But you probably will need in order to continue
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to progress in the connective tissue side of things,
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you're going to need a higher intensity of load,
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and you wouldn't be training with 30% 1RM
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for increased intramuscular coordination in a 1RM.
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So each one of these is going to be specific
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and have their own stimulus thresholds
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that we need to reach in order
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for positive adaptations to occur or additional adaptations.
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So ultimately adaptations require an increase
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in stimulus to keep pace
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with the increased stimulus thresholds,
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and these are caused by the adaptations.
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So, a simple way to think of that is
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as we get better, we have to start to perform better.
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As our ceiling for a given trait increases,
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we need to increase our stimulus to keep pace
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with that rising ceiling in that stimulus threshold.
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Okay.
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These next few slides, we're gonna just talk
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about the stimulus,
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conceptually how it looks
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across a given amount of work
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and across different training statuses and things like that.
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So we know that for both strength and hypertrophy
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that there's a middle range
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where a stimulus is going to be optimal.
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And so, magnitude of total volume,
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which these studies are looking
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at comparing different numbers of sets on a given outcome,
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both hypertrophy and strength.
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And we know that for a number of sets in this case
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that there's this inverted U relationship.
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And this should be fairly intuitive.
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It's like (laughs) you're gonna get to a point where
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your recovery is compromised
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if you're on the right side of this curve,
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and you're unable to really even
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reach that stimulus threshold.
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So on the right side of this,
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you're starting to deal with
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issues on the recovery side.
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And on this left side of the graph, this inverted U,
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that's like doing one set as an advanced athlete.
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You may get a small amount of stimulus,
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but obviously you're going to need more
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in order to optimize it.
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And it's the same reason why
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flexing your arm without anything in your hand
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isn't going to grow your biceps.
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There's a sweet spot. (laughs)
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You need a adequate volume of work
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and volume of the stimulus specifically
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to reach that stimulus threshold.
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And there's a middle ground there.
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We never know where we're at at any given point in time,
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where we're specifically at in this curve,
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but where we want to train most of the time conceptually
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is near the top of this.
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So everything above this x-axis, this stimulus line,
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would be deemed effective.
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It's all going to contribute to the hypertrophy.
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Whether or not it's optimal is another thing.
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So, I think sometimes when people think
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of progressive overload, they think,
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"Okay, I need to beat my previous performance,
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my immediate previous performance,"
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when that previous performance could have been
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maybe right here.
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Maybe it was optimal.
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Maybe in your last session you were imposing
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the optimal stimulus at that time,
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and then the next time maybe you're short on time
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and you have to trim a set and you're over here.
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You may think like, "Okay, I didn't progress
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the volume of stimulus,
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therefore I'm not going
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to make any progress," and that's not true.
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Once you get to a certain point, (laughs) it can be true
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if you're not doing an adequate amount of total stimulus.
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But anything above this line is going to be contributing
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to muscle growth or whatever adaptation that you're after.
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Each one of those adaptations will have...
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It's a different kind of length curve, so to speak.
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Because of that, these different adaptations,
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they're gonna have different stimulus thresholds,
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like we discussed.
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And so, simply reaching the stimulus threshold doesn't mean
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that the stimulus is optimal.
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And this is an area I think Kas and I have
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maybe some diverging views on,
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but for me, if somebody is healthy
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and they're making progress,
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especially as an advanced athlete,
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I tend to stay put.
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But it's also possible that they could be
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making better progress with a little bit more.
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I'm just a little bit more conservative, I think,
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with my approach to adding stimulus
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when things are already going well.
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Go ahead.
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So maybe this is a good time to ask this question
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'cause I think it came up in the class
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and stuff, or whatever.
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I think we would actually agree here,
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is just that say you took a point
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that was an equal magnitude
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on the left and the right side of the bell,
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and you had to say like,
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"Well, in which place would you rather be?
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Would you rather be three quarters of the way up
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on the left side
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versus three quarters of the way up on the right side?"
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I think we would both say we'd rather be
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three quarters of the way on the left side-
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Absolutely.
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And maybe not be hitting optimal stimulus
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just because we didn't quite do enough volume
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than being in the situation where we're not
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hitting optimal stimulus
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because we're doing a little too much.
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Because I think over the course of a meso,
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over the course of a lifetime of training,
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if you're gonna be a little bit off,
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you'd probably be better off having it come
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from just not quite doing as much volume
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versus kind of constantly adding additional stress.
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'Cause I don't know if it helps any of you guys,
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but if you were to take the bell and cut it in half,
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kinda the way I look at it is that stimulus comes from
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the stress that we're imposing on the tissue.
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And so, the whole left side of the bell curve means
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that at that point in time,
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all of the positive stimulus that you're getting,
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you're able to manage all of the stress
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that comes with that and yield an entirely net positive.
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But where that bell curve then shifts to the right
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now means that you're now imposing enough stress
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that it is actually the additional stress
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that is taking away, right?
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Mm-hmm.
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And to me, when I'm looking at the longevity of somebody,
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not just within a meso,
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but over the course of their career, et cetera,
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the more time they kinda spend on that side of the curve,
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likely the harder it's gonna be on their body.
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I would also say the harder it's gonna be able
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to manage progressions and stuff because you're gonna have
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that extra fatigue component coming on.
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So I think this place that you said where
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maybe we diverge a little bit is I'm probably
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a little bit more aggressive in trying
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to find the top of that.
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But I would say it's always contextual,
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because it kinda depends on the individual
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and how confident you are,
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and then being able to give you the feedback and stuff
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to be able to get there.
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So I'd say I would be more conservative working
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with somebody where I'm either
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not getting very much information because of the amount
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of feedback and check-ins and data I have to work with,
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or just somebody that's newer and it's like,
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"Hey, this working great."
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But maybe somebody more advanced and experienced
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that's really in tune with their biofeedback
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and tracking everything very well,
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then I might be a little bit more aggressive
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in trying to find that optimum for them
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knowing that I can be a little bit more confident
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with the amount of data and information
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that I'm getting from that person.
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Yeah. No, I think that's a great point.
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Yeah.
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And some of this is my own bias coming in,
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just personal experience,
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but I think one of the bigger bottlenecks
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for me over time is just getting a little bit banged up.
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Just connective tissue,
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just inflammation...
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It makes it harder for me to impose an adequate stimulus,
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and that can occur pretty quickly if I start doing too much.
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And I'll talk about this more in a minute,
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but for more advanced athletes,
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I think it can go both ways.
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You'll have somebody who's probably managed things
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relatively well throughout their training career.
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They're very in tune with it,
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and like you mentioned,
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you can lean on that feedback.
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It carries a bit more weight
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and you can probably get a little bit more aggressive there.
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Whereas you might have somebody who has been overzealous
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(laughs) for a large chunk of their training career.
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And at that point it's like, "Okay, any progress
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that you're making in staying healthy,
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let's hang out in that zone as long as we can."
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So I'm glad you brought that up.
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It does rely on the context.
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And I think we both agree
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on the conceptual aspect completely.
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If anything, yeah,
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I think your push to find that optimal is probably
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a little bit more aggressive than mine,
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and that's not necessarily a bad thing at all.
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But it does depend on the athlete.
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I don't want to make it sound either like I'm trying
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to get people to train at the minimum effective volume
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(laughs) at all times or anything like that.
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Yeah.
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I'm very reactionary with things
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when it comes to progressing a stimulus
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kind of on an as-need basis.
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But both methods can work.
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And I think the big point here is
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you don't need to obsess over where you're at in this range
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'cause you never really know with certainty.
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You wanna steer the ship in the right direction,
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over time you should be progressing your volume of stimulus.
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But there's gonna be days where you're pushing further
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to the right side of the curve maybe without realizing it,
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poor night's sleep, under recovery,
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and there could be times where you could capitalize on it
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a little bit more.
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And ultimately, we want our average stimulus
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to sort of average out to being at that top
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where it's a sustainable progression format
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and you're seeing increase in performance as a result,
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or visual changes in muscle mass.
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Yeah.
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So I think those are great points.
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The one more thing that I would add
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while we're right here, and you'll probably agree here,
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is just that exercise selection plays a big part into this
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in terms of you can mitigate the cons of being
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on the right side of the curve by choosing exercises
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that just-
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Absolutely.
Are just lower risk, right?
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Mm-hmm.
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I mean, you probably don't wanna push
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onto the right curve too much with a squat,
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but a leg extension or a bicep curl
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where injury risk is fairly low,
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really it's like you're just gonna accumulate
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a little extra fatigue is likely
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the worst thing that's gonna happen.
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Those are probably the places to maybe be
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a little bit more aggressive in trying
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to find that peak than maybe the exercises
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that if you overdo it are gonna have
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more potential negatives or consequences.
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No. I completely agree.
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I've also seen, I'm sure you've seen this as well,
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is someone can assume
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that their optimal is
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a very high number of sets and simply...
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A lot of this is more like set up and execution.
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It's like, "Okay, is the target musculature...
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Are we getting a good volume of stimulus
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for the volume of work that we're putting in
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just based off of execution and exercise selection alone?"
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And sometimes it's like they're accruing a lot of fatigue
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with a low return on that investment.
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And so, sometimes just improving and refining
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the exercise selection can go a long way
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in almost shifting the curve
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to the left a little bit for that individual.
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So, there's context there (laughs) in both cases.
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But exercise selection, it can absolutely influence
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where you fall on this, depending on the situation.