WEBVTT

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So another bonus unit for you, just to give you some kind

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of outlines and general principles on what we'd be looking

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for when we're kind of outlining a program

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or our overall transformation plan.

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So if you're doing this yourself, just a couple

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of guardrails, um, or if someone else writing this for you.

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Again, things to watch out for

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or consider when you're evaluating how things are going.

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So set volume

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or the number of sets that you are doing

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for a given workout is going to be influenced

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by your training frequency, your exer exercise selection

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and your rep ranges.

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So looking at training frequency, when we're going

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for a transformation, be prepared to commit

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to at least three times a week.

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Four times a week is probably ideal for most people, um,

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but five can certainly work as well.

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Obviously just a little bit less volume per session,

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but you're getting more workouts in.

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If we get at least to four times a week,

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it really opens up our possibilities of different types

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of splits, whether that's upper, lower push pull,

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push pull legs and more creative options.

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If you do have body parts specialization goals,

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if we're looking at our kind of average effort,

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the higher our average effort is, the fewer sets we need

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or can get away with for a given stimulus, whether

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that's muscle pressure preservation

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or one of our metabolic goals.

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The more sets you do at a lower average effort gives you

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more potential for energy expenditure

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and potentially a higher frequency.

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As we get closer and closer to failure,

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the fatigue factor kind of ramps up a little bit faster.

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So rather than going to failure on every set,

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maybe we on average

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are like three reps in reserve from failure.

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We can handle or tolerate more sets

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and that allows us to accumulate more total volume,

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which might work in our favor.

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When we look at exercise selection,

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we touched on this earlier, 60

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to 80 ish percent are on the short side or shorter length.

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Shorter challenge can allow us to get more sets

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and higher frequency in our program.

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So more opportunities for nutrient partitioning.

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For example, when it comes to rep ranges, higher rep ranges,

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so like 12 plus we can require fewer sets,

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but also requires a higher average effort

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to get the same kind of tension stimulus

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for muscle preservation or muscle growth.

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If we're kind of in a recomp type phase,

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they are also a little meta more metabolically challenging.

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So we need to consider that

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with our complimentary nutrition.

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So don't drop the cards too low if we're going higher on the

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rep range side and higher on the average intensity side.

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If we're pushing into an extreme deficit

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or if we're getting close to that base metabolic rate kind

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of number of calories, it may be tough

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to fit in enough carbs to actually support training

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with the higher rep ranges.

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So the more aggressive the deficit goes,

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typically the less likely we are

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to do a very metabolic type of program.

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Now this is a big one, efficiency.

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If you look on social media, they'll talk a lot about,

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you know, longer rest periods being more favorable

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for hypertrophy, et cetera.

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But that's for people. If you have unlimited time in the

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gym, by all means take as much rest as you need to be close

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to fully recovered and as much volume as you want.

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However, time limitation is a very real concern

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for most of us.

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So if we're trying to fit these workouts into your schedule

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and you're not planning on being like actually

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training more than four hours per week

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and I'm not talking just being in the gym

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and warming up, I'm talking first work set to last work set,

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you're probably, it's probably gonna be in your best

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interest to get as much done

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as you can in the time you have available.

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So that means using different strategies, whether

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that's utilizing super sets to get, you know,

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more done in less time

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or rest period adjustments, set rep methods.

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So using three plus minutes

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of rest in straight sets is probably one of the least

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efficient ways that you're going

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to train in a transformation, uh, type

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of program or any program.

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Super sets can still get you adequate rest between

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repeating the same exercise while

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shortening the overall session time.

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Shortening rest but adding more sets is gonna outperform

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longer rest periods

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and fewer sets if we equate for the same amount of time.

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So if you have 30 or 45 minutes to train

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and you shorten your rest period, it's between,

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let's say we get 12, 12 good sets in that time, let's say,

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or we shorten the rest period and get 15

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or 16 sets in.

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Even if we're getting fewer reps per set,

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you will get more total work done in most

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cases in that scenario.

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So we have to kind of walk that line

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of what's gonna get us the most

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done in the least amount of time.

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Methods like rest pauses

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and drop sets can allow you

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to get the same stimulus in the same time

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or same, sorry, same stimulus in less time

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or more stimulus in the same time.

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So again, if you're training under four hours per week

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or even five, you're very unlikely to overtrain

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even utilizing these methods when they're

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appropriately applied.

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Now obviously we're not gonna do a drop set on

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every single set that we do.

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We're not gonna do two

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or three rest pauses on, you know, 10 sets for a body part.

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These have to be applied appropriately,

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but more likely you're not going to overdo it

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with these if you're time limited.

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Anyway. So here's our kind

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of overall outline.

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We start with our prep period, somewhere

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between four and eight weeks.

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We assess that maintenance window to get an idea of

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where we need to move our calories.

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When we start the transformation process, we're gonna assess

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and improve our recoverability markers, sleep digestion,

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conditioning with our training, get all of that dialed in

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and then move into our transformation process anywhere

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between eight and 20 weeks depending on

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where you're starting and where you want to end up.

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So we'll decrease our calories

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to start creating a big chunk of that deficit.

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We can go more on the aggressive side if we're just focusing

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on muscle preservation

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and max fat loss on the more moderate end.

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If we're going for a recomposition

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or maybe we alternate between aggressive

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and you know, maintenance ish calories

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and alternate that way to achieve an average

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moderate deficit for recomposition, that tends

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to work quite well and we're not necessarily going

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to massively ramp up training volume right off the bat.

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You might start with a program in your prep phase,

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get things dialed in, keep the same program

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through the start of your transformation

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and just drop the calories.

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Start with that. Then we have more levers we can pull if we

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need to increase the deficit into

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the transformation process.

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It also lets us assess how well

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that deficit is working for us.

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If we, you know, overdid it on the deficit, we went too low,

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we cut the carbs too much

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because we have our kind of backlog of

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how we were responding to that program

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when we make that change.

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So just like a scientific experiment,

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you can't change too many variables at once

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or it's hard to tell what is dictating changes that you see.

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So I'd start keeping the volume the same

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or training the same, just move the calories

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and then we can increase the deficit

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through energy expenditure, either adding steps

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or cardio if the calories already too low

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or moving the training volume up if we have the

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ability to do so.

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Once we get to our kind of end goal

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or a happy place that we're satisfied with,

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basically going back through what we talked about,

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don't neglect the habits that got you there.

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Um, so we'll talk about habits in the next module

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using your program stimulus

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and nutrition to being bring your calories

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up as quickly as possible.

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Making sure we're not going, you know, all the way into, uh,

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what our previous, uh, maintenance was,

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which the maintenance window might be lower now,

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not quitting cardio all the way, just like we talked about

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kind of alternating between adjusting nutrition, training,

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cardio to kind of slowly bring us back up so

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that we don't overshoot

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and regain that fat, uh, quicker than we should.

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Some fat gain is likely going to happen,

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but it should be very minimal if we're kind

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of manipulating these things the right way

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and that will lead us into establishing

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that new body fat set point.

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Now, previously I talked about that body fat set point,

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taking a couple of months to establish this eight

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to 12 weeks, is that time that it's gonna cover some of

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that, keeping your body fat relatively the same,

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but getting you prepared to be able to kind

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of work at a maintenance calorie for

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Another one to maybe even three months to really make sure

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that your body is kind of adjusted to that kind of body,

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new body fat set point level.

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And then you could do another cut if you wanted

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to get even leaner depending on where you ended up

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or start switching into more of a build

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or growth focused plan from there.

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Okay.