GUEST SERIES | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles
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Welcome to the huberman lab guest series where I and an expert guest discuss science and science space tools for everyday life. I'm Andrew huberman and am a professor of neurobiology and opto ology at stanford school of medicine.

Today Marks the second episode in the six episode series with docker andy galen, a professor of kaese ology at tel state university fort ton, and one of the foremost world's experts on the science and applications of methods to increase strength, hypertrophy and endurance. Today's episode is all about how to increase strength, speed and hypocrisy of muscles. Professor doctor andy, open, great to be back.

Last episode, you told us about the nine specific adaptations that exercise can to do everything from strength and hyper trip y to endurance, muscular endurance, so on and so forth. And you gave us this incredible tool kit of fit tests for each of those adaptation so that people can assess them for themselves and then, of course, improve on each and every one of them if they choose. By the way, people can access that information simply going to the first episode in this series with you.

And it's all there in time stamped, and I highly recommend people do that. today. We're talking about strength and hypertrophy. And so right out the gate, I just want to ask you, why should people think about and train for strength and hyperdrive phy? And that question is, of course, directly towards those that are trying to get stronger and grow bigger muscles. But I know that many people out there perhaps have not thought about the benefits of strength and hypertrophy training and how beneficial IT can be, not just for people that want to get bigger by steps, it's set a, but that have other goals, longevity goals and health goals unrelated to what most people associate. So what are the benefits of training for strength and hypertension y for the everyday person, for the athlete, for the recreational exerciser and so on?

There is a wonderful saying um I think is bill barm in the founder one of the founders of nike. He always is said, if you have a body, you're nathless. And and I think that's very important for people understand because one of the major services we've done this field is convinced people that things like strength training are for athletes or for growing bigger muscles.

And cardiovascular training offered things like fat loss and heart health. And that is a tremendous service because I put a lot of unnecessary barriers, at least a lot of false assumptions and therefore poor actions. Clastic examples of these are people who are resistant to strengthening ing because they don't want to put on too much muscle um people who only perform one type of exercise because they want say, fat loss or they're IT for long java and health and they don't work.

They're not worried about being an athlete. And so right out the gates, we can actually draw back a little bit to what we were our previous conversation when I walked you through the history of of actualized science. And the reason I did that is to help you understand these are the real roads that you're running down and you don't even realize IT in terms of everyone thinks of strange training, and they immediately default to our principles to optimize muscle growth.

And that's not the only adaptation one should be after a strength training. When we think of enduring training, we immediately default to things like, again, cardiff asia health are fat loser things like that. What I really want to do across the entire um series and conversations is to to to break that immediately.

Talk about all the other things that you can do with your with your training and so that people can be comfortable and confident in doing an optimal train program for whatever goal they have. Would that be specific like growing muscle or non specific like just feeling Better, having more energy um being more prepared for life and longevity. And so to directly answer your question, I I could really we could do a hundred episodes on the benefits of exercise and we could run all the way from moved and focus cognitive tasks to a Better immune function.

You'll get less cold. You'll be you'll fight them off more effectively um to mortality, right? So some of the strongest predictors of how long how well you live or exercise, however, there are independent benefits that come from Justin and straining, and there are independent benefits that come from strength in.

And so just just give you one category, ally, the way that you want to think about this is resistance exercises. Strength training is the number one tool to combat na moscow aging. You cannot get that through any other form of exercise besides heavy overload strength training.

And we can walk through in detail what that is. But that is reason number one, in general, human movement is is a function of, number one, some sort of neuromuscular activation. So nerves have to turn on.

The second part is muscles have to contract. And the third part is those muscles have to move a bone. Alright, if you want to be alive and you want to live by yourself, you have to be able to engage in human movement.

If you have any dis function in the neuromuscular system there, then you're not can build to that. And again, as I mentioned, the only way to preserve that or fight that loss of aging is to strengthening. So people will tend to hear numbers like you lose about one percent of muscle size per year after age about forty, and that's true.

However, what they don't realize is you lose about two to four percent of your strength per year. So the loss of strength is almost double that. The loss of muscle mass of ageing, muscle power is more like eight to ten percent per year. And so we can very clearly see the problem you're going to have with aging is not going to be preservation of muscle, although that is incredibly important, it's going to be very specifically preservation of muscle power and strength.

And why that really matters is your ability to, again, stand up and move, your ability to catch your all from a fall, your ability to feel confident doing a movement on that is a function of muscle power, more than that is muscle size. And so functionality is really what we want to be, right? You want to be able to do whatever we want to be, do physically and feel confident doing that as you age. That's going to only be obtained through strength in .

so is IT appropriate to say that training for strength and hypocrisy is also a way to keep your nervous system healthy and Young?

absolutely. IT is the only the exercises we have for that. Uh, if you look at just basic numbers like motor units, you going to see that older individuals have like a thirty to forty percent reduction in total motor units.

So when you say older, approximately what ages are you referring to? Because I know many people out there, such as myself, are forty and older, but I know many of our listeners are in there, twenty, maybe even in their teams.

And I can imagine that people that start doing strengthen hypercharged y training Younger will afford themselves in an advantage over time, but that everybody should be doing strength and hypertrophy training for as much of their life span as possible. That's really the message that i'm getting. So if somebody is, for instance, forty five, would that fall into the bin of older?

You're onna start seeing the ments passed again around the age of forty years old. And there is a lot of genetic variation there and a lot of other things going to that equation like sleep in your nutrition. But that's a fair number to start to think about um one actually responses.

It's actually sort of count intuitive. The wonderful thing about strength training is you don't actually have to start at a Young age. You can actually, in fact, I was reading a paper this morning because of our previous conversation.

IT was in over age ninety. So these are focused ninety plus, and they saw improvements like thirty one hundred and seventy percent in things like muscle size. And I portrait y over a very short period time.

I think IT was twelve weeks. So you don't actually have to start. There are some adaptations that you're going need for health that you got. You really need to start your twins. The reason I like to mention that is because if you are listening and you are fifty and you like, ouch, haven't mirage training, you're not toast like you should absolutely start now, but you you're going to be able to get to a fantastic spot very quickly. Similarly though, if you are twenty or twenty five and thirty and you aren't lifting, there are still many reasons why you should do that now.

And I like to point that out because a lot of folks would be like, oh my gosh, they said I have to do IT when i'm twenty or twenty five or you know, i'll be so of screw and that's not the case at all. There's really no age limit on the in fact, there is actually interesting data that just came out showing um this reduction in muscle strength. And I persuaded that I sort of to talk about is basically a militated with a preservation of activity.

In other words, you don't lose these functionalities because of ageing. You'd lose these because of a loss of training. To say that, again, you don't lose these because of some innate physiological thing that happens with genes become less sensitive or you lose functionality.

Use pretty much you can describe the loss of function of strengthened muscle in aging is exclusively ly because of a loss of training and nutrition and animal resistance and some other thing. So you can do a lot more than you think um when IT comes to maintaining high quality muscle. And that's really important to point out.

I'm reminded of the words of the great sherrington. He won the nobel prize is a physiologist, I guess the neuroscientist trying claim as a neuroscientist s because he worked on the newer system, the yieldest clam.

as as a he is one hundred percent of physiology.

I would call one neuroscientists. Maybe we can argue about this later um we but I think one of the key things that sharing ton pointed out was that I believe the quote was that movement is the final common path. And what he was referring to was the fact that a significant fraction of the brain itself is devoted to our ability to move and our ability to engage in resistance tight movements.

And that resistance, sight movements and the continuation of movement throughout the life span is what keeps the brain Young and healthy and vital. And there are so much data now to support that. But so grateful that you brought up early this fact that there's a noral muscular link because I think a lot of people think about muscle skeletal, they forget that the nervous system is really in charge of the strength of of the muscle contractions. And the types of muscle contractions that occur, i'm certain we're going to get into that.

And a lot of death today are close there. We're not totally right.

but were close. okay. Well, I look forward to being corrected and to achieving the precision that you're known for around that discussion.

So if we are to step back and say, strength training and hypertrophy training is critical for people of all ages and for developing and maintaining the neuro scutter system and fort our ability to function in the world, not just offset injury, but the ability to pick things up and move at such a, what are some of the other things that strength and hypertension y training can provide? I know a lot of people use train and hyper to be training for changing their atheist. What is your sense about its potency for changing aesthetics as compared to, say, party vascular exercise?

Yeah, the montreal I always like, is the reason you on exercises three fold, right? You want to look good, feel good. Place that's really that comes from sport, comes from football specifically.

We always say that. And what that means really is you want to look at people want to look the way they want to look, whatever that means to them. And there are any versions of what you feel to be aesthetically pleasing and that's totally irrelevant.

But people want to look the way I want to look. Um number two, you want to be able to feel good. What's that mean? You want to be injury free. You want to have energy throughout the day. You want to build the execute anything you want to so that you want to go surf in the morning.

You want to pay a ball, you want to hike or you want to do all three of those and one day you should have the ability to do that and then you want to play good, which you means you should build the execute um any gain activities um that you want execute whatever that means. All right. So backing all up, what's I get ready to your question?

Um one of the major benefits of strength training is the responses tend to happen extremely fast. So you can see noticeable changes in muscle size, certainly within a month, absolutely within six weeks. And so we have this wonderful feedback loop that sort tells you me, am I doing the thing correctly? Oh my god.

Yes, I am. Also is very addicting. The feedback, the response, the physical changes. What if this is actually point two or three, look good and feel good, play good or it's even just part one?

You're starting to see that when you compare that to things like fat loss, that journey tends to be longer. It's more difficult. It's more relying upon other factors like nutrition. It's such a train training is really about like there's some very minimal nutritional requirements outside of that IT comes out of the training and the feedback is immediate.

That's powerful because if you look across uh, the literature on exercise adherence, you'll see that, that is in fact the number one predicted of effecting this of any training program. So what that means is if you were to put any variable possible and figure out what is going to determine what then of this program works. This is what we typically call the methods are many in the concepts are few.

So the methods of exercises, the methods of strength training and mess, methods of hypertrophy ing, which we will talk about our our infinite. However, there are only a handful of key concepts that you have to achieve in order for that program to work at. Hearing is one of them, and again, is often the top one.

So you need to do something. You need to do something consistently when you are getting that feedback and you're seeing results in your appearance immediately. And you see that every single day, every time you take off your shirt, every time you look at the mere, you see that result that tends to drive at hearings um really powerfully.

So it's important to give people ends the special people who are not maybe like you and I who are like, i'm lift weights and am exercise like no matter what the rest my because I just love IT not at once like that. And so giving them a little bit of Carrier of success, and if you can achieve that, and you know, say, three to four to five weeks ready, is very powerful tour. Before I begin.

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If you would please remind us what strength and hyperdrive phy are in terms of the specific adaptation they represent. What I am by that is when somebody is training for strength, what are they really training for? Obviously, that means the ability to move more weight, but I know that IT includes a number of other things as well. And when one is training for hypertrophy for the growth of muscle fibers, what does that represent? Because I think if people understand that, they will far Better understand the methods and protocols that are going to be best for strength and hypertrophy at this core.

You've basically described IT. When we talk about strings, we're talking about an actual function. So can you create more force across a muscle or muscle groups or or total movement? And when we talk about hypercharged y, when we're specifically referring to just an increase in size, there's no actual mention of function.

So a muscle can girl larger without actually technical being stronger. A for a number of reasons. However, there is a strong relationship between strength and aperture py.

So a lot of the times in the general public, in the lay conversations, we sort of lump those two things in as the same thing. And so we have to recognize people who are a new training, or people even are immediate trained. There is a huge overlap between strengthened porches.

Once you get past that, though, they become disentangled. And a good example of IT is this, if you look at the strongest people in the world, this would be people who compete in the sport of power lifting, right? That's a true test of maximum strength.

So IT is a dead lift. The bench press in a backwater, and you're going to do a one repetition max in all three those and so whoever wins is a person who lifted the most amount weight one time. That's IT.

It's not like world's strongest man. Where IT is. How many reps can you do in a roll or your time right is a true maximum strength test and you compare those to save body boarders.

Now both of those individuals are strong and both those individuals have a lot of muscle. However, IT is extremely clear. The power lifters will be significantly stronger then the body builders on average, right there, individual exceptions.

But we're just talking collective averages and the body builders will have more muscle than other ones. In addition, whether you look at olympic weight lifting or power lifting or world stronger man for that matter, there are way classes. And the reason is as you go up and weight classes, you will always see the world records go higher and higher, higher, right? So you can clearly get stronger without adding any muscle.

However, there's a point right where you simply have to add more mass to get a higher number. And that's why we have White classes in those sports and combat sports and lots of other thing. So we have that there's a lot of confusion, right? Because people think, man, either these are the same thing or if I wanted get stronger, I have to get bigger, which is not the case at all.

Another this Normal here is I can't get stronger unless I had muscle. That's not sure either right, is a similar idea. So what what i'm saying is you have the ability to do whatever we would like if you'd like to get stronger and ad muscle great.

If you add muscle, you're probably going to bring some strengths along for the ride. However, if you want to get stronger and you don't want to add muscle for any reason, personal preference on aesthetics, whether in a way class, and you simply can afford IT, IT is quite easy to get stronger and not add much muscle math either. So differentiating these two things is, one of them is simply a measure of size.

Another one is a measure of force. And when we talk about strength, we're really talking about our two unique components. Component one is what I call the physiology.

So what? What is the ability of the era moscow system? What is the ability of the muscle fibers to contract and produce force? The other one is what we call mechanics.

And mechanics are simply things like it's monocle down to how long your fingers are relative to your tibia, or or other things like this is bio mechanics. This is also technique. This is skill. This is how smooth you feel. This is, are you firing the right muscle group in the right sequence and order and all of these things plan to strength.

So somebody who maybe has more force capability in their muscle fibers but their technique in the movement is worse may lose in a competition or somebody again who's um like if you go to the world of speed in power especially i'll hear a lot of people talk about like the rythm. And there is this a certain random that has to happen if you want to jump as high as possible or one as fast possible, but that's all mechanics at this one of mental level. So when we look at hypocrisy is just still simply about how big the muscle is. So those are the really the similarities, ties and distinctions between strength.

The when strength improves and when hydrophone increases, is there also involvement in the ligaments intendance? That is, of course, the legiance intentions are involved in the movements. And but do ligament intends themselves grow and or get stronger?

This field is really difficult because, uh, connected tissue is not vascular, and so their plasticity is significantly lower than skull almost. In fact, if you look across all the organs, skeletal muscle is one of, if not the most plastic, meaning it's the most playable, the most responsive. The one is going to adjust. It's basically it's paying attention. Everything is being said in the body. Um you cannot change blood pressure or P H or um MC neutrons floating around without muscle knowing about IT IT is um in fact this is why we call muscle and organ people don't time to think about this if you are ever on like jeopardy and ask that question like what's the biggest organ system in the body? People tend to say .

the skin muscles .

actually correct answers right?

Well I cite you when I get IT .

you probably but .

I don't have any immediate plans to you but there you go .

celebrity jeopardy don't know about .

the celebrity but yeah jeopardy would be fun um but I will say the muscle and I if you get a phone call on jeopardy, I don't know. I haven't seen very long time, maybe ever then i'll i'll call you but that makes sense. Um the muscles will be the largest organ system.

The thing I saying that is so muscle is both listening and talking. IT is controlling a the immune system out its controlling blood lucas regulation IT is IT is the central depot for uh emacs which are needed to do things like regulate the immune system, build um any new red blood sales. A lot of this stuff is coming from skull muscle.

So when we say organ, by the way, that's actually like a physical gc definition, so something that's communicating uh to either another organ itself or uh throughout the system. So it's listening and it's talking connected tissues are the same way. And so we do see adaptations with strength training um in connected tissue.

It's just much lower. It's difficult to measure um effectively. What we know now is you're going to have a combination um adaptations throughout the connective tissue.

IT is beneficial and this is probably one the major reasons that that strength training reduces injury risk, which is very, very important because people who tend to want to pick up an exercise routine after, say, ten years. Um the classically shades like I played all these things in high school and I went to college, got a job. Now i'm twenty five or thirty five or whatever you started, want to jump back into what you did when you're twenty.

Well, there's no tissue tolerance left. And what we almost always mean by that is connective tissue. The tolerance in there is is not ready for the loader you're about to handle.

And so you go through some movement and then bomb sprains, tears um know even look like the more significant ones are on a clear, which is a really side line you so those are some of the problems and we know strange training as a lord role in injury reduction for stress and strain and overuse injuries and that's specifically coming for the connected tissue adaptations. Again, the difficult part here is it's very hard as as we actually when I was a docker, we played around with patel tenant BIOS. So I actually had one.

This is like the this little piece of your patel and missing yeah because you're .

own ah own labs now probably had I don't know how many hundreds of bibs these are performed on people probably well over a thousand, certainly all over thousand. I probably had thirty five or forty done of myself. Um there's no problem. I have no scarce, you having no loss of function and I stuck needles and every leg like all over myself I quad uh my solid gas rock like all of taking tissue out yeah you want to the middle looks like a pen basically and you you go grabbed out.

Can I come to your loving IT by? absolutely. Yeah, you're right. Looking on the microscopy will just look like the molecule caffeine.

There's there's A A mutual friend of hers who who came down to the that is a big, big, big gentlemen, big in the lifting, very strong training uh and he he went to that experience and he was like, oh my gosh, I was not what he was hoping to get. He actually had unbelievable muscle mythology. His fibers were um the diameter of muscle fibers is extremely large. It's one of the bigger cells by volume and all of biology .

scare muslim human and hyper millimeters.

Well, you so you have a link right, and you have a good at right. So link wise that can be extraordinary long. You can be uh the classic examples like your satori, which is like the front of your hip to the inside of your unique APP. Theoretically ally, those cells can run the entire life, which would be one muscle fiber run that thing. Um if if I would do a bike and you and and I pulled that tissue out, I could actually pull an individual fibre with tweeters .

and hold IT up.

And you can see that whole muscle cell anyway with his was the size of a hino. So the diameter of he is now he has A A well documented assistance in the area of muscle growth, we'll say. But yeah, those can be large. So what were we even talking about there? Well.

I was asking about tendance and legal. I like to understand the various tissues in organ systems that adapt when when one gets stronger, when muscle tissue ws. And I don't want to ask about bone.

And here i'm not referring to bone mineral density. What I was going to ask is whether or not bone itself can growing and get stronger. And the reason i'm asking is there is a favorite result of mine.

I have about thirty eight hundred favorite results, three thousand pet peeves and thirty eight hundred plus favorite results um but one of my favorite result is from eric candelas lab at columbia, erik, on the nobel prize for learning a memory. And his laboratory got really into the effects of exercise on learning and memory. And they had this incredible result, which is that load bearing exercise, yeah, stimulates the bones to release something called else.

Hostel cousins used me, then osorio cousin acis. A more less a hormone travels to the brain and enhances the memory systems in the brain by enhancing neuron health. Is the base that clock of the studies.

There were several of these. And the moment I saw the first of those studies that, well, here's another reason to do resistance type exercise and not just a obie exercise. And then IT brings to mind whether not bones themselves gets stronger when we do resistance training. I don't know the .

answer to that. Yeah that's very clearly demonstrated and we've known that for for many decades. Um you have a diminishing ability to do so with age particularly you need to do this in your teens and twenties as we're going to have the largest ability to enhance bome tal density and is particularly responsible to actually a loading.

Now i'm a muscle guy. I'm not a bone specialist, so we would have to a consult somebody. You can give you more position here.

but loading it's it's up and down.

It's vertical.

okay? So it's almost like like a cylinder putting a wait up on the small end of the cylinder, on both small end of the cinder. If someone doesn't do this in their twins or teens, however, can we assume that some degree of positive change will occur if they do resistance training, even if it's a small for action?

The answer is yes. IT is small. Um we have worked with the number of women in our um a rapid health program at the comment and they are in their twenties and they in their thirties and they have significant moment density problems.

And eight months later, we can see noticeable changes that are outside of the measured era of of a dex positive positive changes. correct. And if you worked with the there are many physicians, a specialist ense area, you you're going to need a new nutrition here.

Strength alone is probably not going to get you there, particularly with women, because you have to figure out why. And and there is a lot going on with the physiology about chemistry. So you probably like almost surely needs to have some blood chemistry done with that. You have to figure out what's going on. Menstrual psychologies.

In fact, like often times we will do for our women specifically, is we use, uh, think of the ridin plus of thirty day test, so you can actually do a celebrity test across the entire mental cycle and you can take, uh, samples, it's about every other day so you will get fifteen or sixteen samples and you get a really beautiful picture of what's happening hormonally across the entire mental cycle. And that's really, really important because typically for women, uh, if you get a single sample or simple timetable, whether it's celebre arn or blood, you can have um well like order of magical difference in in any number of metric because of what face are. This is one of the many reasons why has been such a chAllenge to do a lot of physiology research with females.

Um some metric change throughout the metro cycle, others don't like string is a very good example. I can strengthen, I can do a wonder access on a woman at any point. I don't have to do that at a certain phase of the metro cycle because it's the evidence I think is pretty clear at this point that number won't change.

So I have no comms, including females in any of my studies where strength is an absolute is an important dependent variable because I don't have to adjust around metco, cle, other factors like anything in in blood, anything horn, moon related, you're gonna to automatically account for. So what I would say is h those books should absolutely work with a qualified um and and you you gonna have to get some nutrition supplementation potentially, uh, and then maybe even some other stuff going on to make that even more complicated if you're on any form of birth control or not. That's going to change the entire equation, especially if the horn on days birth control.

So IT just get really, really complicated. Um to answer IT, though you can see adaptations, they are significant diminished relative to if you are started in in your teams in twice. But there is hope you just need to work with somebody specialized in that area.

So for both men and women, boys and girls, what are the major adaptations that occur to underly improvements and strength? And if you would have you could just provide a bullet point list of that and then we can dive into each of those in detail. For instance, are nervous getting more efficient and firing our bones, enjoying adaptations in different yeah bones, connective tissue relationships that that under high strength. I have to imagine all these things are happening. But what are the the major changes that are occurring in those organs and organ systems that reflect someone the ability to on one day lift you know a hundred pounds and then a week later to lift a hundred and five pounds?

Now i'll try to keep this condense again. This could be an entire university course. Um I will also try to give you a little bit of bones here.

So Normally as a muscle guy, I only I take all the credit muscle. Turns out the nervous system gets a little bit of credit to here. Thank you.

So as we walk through IT, just in as as a big picture, if we think about again, what causes human movement, basically everything along that chain will improve a strengthening. And i'm not really being using too much typer ably. There is quite impressive.

So you're going from nervous systems equation. What has to happen for human movement? A nerve has to send a signal through a motor unit.

Now motor unit, uh, IT is comes down to intervac multiple muscle fibers. So if you think about your actual muscle, it's not a thing. IT is a component of many individual muscle fibers.

You've got millions, if not more. Think of IT like a pony tale. So we collectively say pony tail.

And you think of that is like one thing. But really, a pony tale is a combination of tones of individual hares, okay, muscles the same way. So this motor unit comes in and intervac a lot of different muscle fibers.

Now, every one of the fibers in a motor unit is generally of the same fiber type, so fast, which are slow, which and they are not laid out next to each other in the muscle, they are spread out across uh horizontally, vertically as well as um closer to the bone and further to the services. So they moved through out the entire way and this is what allowed you to have smoother contractions and you don't have specially and things like that. So we see improvements from the Normal side like firing rate.

We seen signal ization improvements um that are coming in. You also see um improvements in things like cat coin release from the prisoner tic neuron. So you're getting at faster. We see calling with slightly ling is improved back uh, to there.

So in in order for without walking into too much of the about chemist in order for a signal to go from nerve to muscle, there's a little bit of a gap. There's a physical space that happens. And and what happens as you released this molecule policy, Colin, this goes into a post of the clift and then that actually bins to a receptor or that receptor or actually opens up a door that lets sodium in.

That's really what's happening. So it's not to see a coin. Well, to see the coin and sits on that receptor site.

It's broken down, put back in and recycle back up in the prison outside neverland. The faster you can do that, the faster you can rescind cle that signal. And so almost everything that I described in the entire system improves and has been shown to the increase with training.

So that alone is is given gave you benefits. We haven't walked into getting from electrical signal now into an actual potential, which is going to cause a most construction. So getting from nerve into the muscle, we see things, everything from improvements when we call contractility, which means the muscle fired themselves can produce more force or more velocity, independent of muscle science changes.

This is another component when we asked, like, well, how is that I got stronger? H without getting bigger. Well, in the muscle fiber itself, its ability to contract force increases in this because we have everything like the sarcoptic particular which is the place stores and releases a calcium, which is what's needed for this entire cross bridge interaction for the BIOS interaction. Um to happen.

I know a lot, I don't lost a lot of people but you go look at some of these images the sark bosnia chicken and gets gets activated more IT gets more things IT is Better releasing calcium bring back in and doing IT again um the bond between the cross bridge of the mice and act and gets stronger um the council of ity is the phrase that we use there um increases. So we were little walking through almost the entire process of scot musical contraction here. And every step along the way, we we see improvement.

So that net result is we see, again, more forced production, independent of any change in size, independent of any increase in contract that units, we didn't add anything that the equation, we didn't change size. We did nothing but improve efficiency effectively. Independent of that.

Now we can actually start talking about changing muscle fiber type, so we can change our fibers from a slow trade fiber to a fast which fiber. That alone is going to give you more forced ed production, again, independent of size, faster ge fibers, ten to be larger than solche fibers, but not always, especially in the presence of endurance training. So if you do a lot of consistent and dance training, it's very common for us to find so much fibers that are as similar size, if not larger, often very, often larger, then the faster ge fibers.

if you do a lot of slow fibers.

big, slow, very metabolite effective, vibrio, extremely fatigued, sistine. So it's not a bad thing to call them. Slow is like we tend to say fast as slow and so slow has a negative consequence.

But it's a quite healthy like fire typed to have um outside of that now we haven't even gotten things like penna angle. So this is an angle at which your muscle fibers international act with your bone. So we tend to think about this is like a muscle fiber is pulling on a muscle.

Well, some of these are oriented to almost a ninety degree, so a fiber runs perpend dict lar into the bomb. And some of them are closer, like a forty five degree, and some of were closer to almost parallel. And that confers a lot of unique mechanical benefits.

So in one area, it's actually an increase force production go, the other direction increases velocity. And so we have all kinds of changes in the angle at which the muscle sorts into the bond. But now we're already on the mechanical side of IT, right? So we're we've influenced how effectively at pulls and with any these things, it's always a given take.

So you're onna give up in the case of nation and you're onna give up strength, but you're going increase a lot shorting velocity or if you want to increase the velocity, you going to give up sort of the strike, right? Um we haven't gotten to any of the energetics at all. So we haven't talked about increasing storage of fast for creating, which is the energy system needed to power that muscle contraction at the fast as possible, right?

So we can continue to go as as long as you want here. But uh, hopefully are getting the point of a little bit the of the education that occur. The reason I want to actually why I think that self is important to bring him back maybe for the musters.

I know I took on to join there and you're just like what the hell has happened that matters because, again, this is a specific explanation for how is a possible that I got stronger, but I didn't get bigger. And this is also why strength that I portrait y are in our twined and are heavily overlapped, but are not necessarily the same thing. So for example, we can increase muscle size and actually reduce strength because of us called less spacing.

So what happens is um you have to kind of remember your muscle fibers are these long cylinders and know the way that they contract requires an optimal space. And so what happens if you have this molecule called act bin and you have this molecule called um Mason midicine sits in the middle and there are six acting that surround each individual Mason in a three dimensional circle here. So you ve got A A mice in in the middle house of these globular heads and they can reach up and grab and acting and again, there's six sort of around them right?

Um well one of things that can occur is if those those acts are too close together. So i'm egged my hands. I'm i'm reaching out doing a giant tea right on the horse on out there. Well, if my fingertips are the tips of Mason and i'm trying to reach up and grab on acting. And I want to pull those actions closer to my face.

Well, those actors stack on top of each other and that's what actually makes your muscles grow up like a five flex my buy up and actually grows up through your four inches because you're stacking these these circle mirrors or where they called on top of each other. Alright, great. Well, if i'm reaching out to grab them and the muscle is stretched too far, I can actually make that strong of connection.

You would be like if I reached out and grab something that I can only reach my longest finger when I go to contract. I can't make that strong of a contraction because my grip is weak. My grip is gonna break before I reach my strange limit.

If i'm too close, there's no where to go. I'm already is close. So if you actually disrupt that lot of spacing too much, you can actually lose a little bit of string.

Um so it's not that getting bigger will ever make you weaker. It's simply that you're not optimizing for strength. You're simply optimizing um for size. And so that that can explain a little bit of the of the distinguish between growing and performance.

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What are a few of the major changes that occur in muscle? nervet? Sera, when we experience hypertrophy, i've heard of protein synthesis changes.

I'm assuming that's true. Maybe you can tell us a bit more about that. Changes in blood flow. Yp, perhaps changes in neural innovation, who knows, maybe even changes in fashion. Not aware of any specifically, but um I have imagine that there somehow involved sure.

So the we talk about I per to be a of the adaptations are going to be similar because the the mode of training is close enough. Um so your nerve probably aren't smart enough to differentiate between a set of five reps or a set of eight repetitions. There's more of to different trade.

Anything like they know everything that's going on, but it's going to be huge over that. The primary difference with hypocrisy is a couple of things. So if you think about the muscle micro structure, um I have a whole series of videos on, usually if you want to see the visuals behind this. In fact, in there I include specific diameter size of music bers that I was failed to give .

you a few minutes. We will provide an active link to this.

So um what happens is this when we talk about in here this classic buzz phrase of muscle protein sentences, generally what we're talking about there is, is contract dell units. And so when we say contract our units, we're talking about the mice interact. And it's really trying to do is say, okay, there's some amount of protein turnover where um we're coming in and we're trying to add more proteins to the equation.

And so to happen, there is a series of steps. So step number one is there has to be some sort of signal from the external world. This could actually often times it's things like stretching of the cell wall, which is what happens with exercise rice.

You're contracting, assuring at this big stretch of the cell wall IT can come from a simple things like an a unacted infusion. This is just eating protein. This is why protein industry alone is anabela c right will help you grow muscle independent of even moving.

Just eating protein will grow your muscles.

Yeah certainly and those that those are are very clear um of of course, like anything, there's a saturation point um in terms of total them out you need to get to and in things like that. But yeah, if you were to walk into a laboratory, fasted overnight and I gave you thirty grams of protein, we would see a very measurable increase in protein sentences. Um quite clearly for several hours, probably four to five plus hours um we could maybe bring some people I know those data .

Better but many hours with no way in correct I embeds that most people are not aware of that fact.

You know what's actually interesting about IT is um if you do the exact same study again and you just did strength training, you would also see an improvement protein sensors. But those factors are independent and the mechanisms are independent such that if you do them both together, they stack on top of each other, which is really wonderful.

And if you're to add carbo hydrate into that mix now, you're actually adding fuel for the in the entire muscle protein citizen process. And now you're going to see even edited benefits. This is why, for so many years, this is look bored, the whole like post excelsiors ed out about the window thing, which is like you got to get cards and protein in post sexercise to maximize most of people. Now that turned out to be like not totally true in terms of the window window.

not be as strict as people initially uh, asserted, as I recall but still I think that super interesting in these are parallel pathways for for protein sentences. Simply eating protein um or training each independently increases protein synthesis. Uh, I can help but ask, is the same true if one doesn't dance exercise, if I go out for forty five minute jog um where I can neither breathe whole time, but if I were to go in fast out, have to kick over into mouth breathing as well so called the zone to is caro uh will I see an increasing protein synthesis as simply as a consequence of that job? Now this is one .

of the unique factors of different training you you're not going to see. In fact, you had is difficult to measure protein breakdown that's been as extraordinary ily changing to the laboratory. But you're not going to see those benefits, in fact, are going to see quite the opposite is is an entire molecular cade.

Um so this is kind of hard work. So you have to have some some of signal on the outside and this can be an energetic signal. So this could be glow uptake.

I could be protein intake, uh, IT could be A A physical stretch. Um what happens is on the cell wall there is some sort equip to stop a right. Sato could buy into beter erga factors. And this activites the whole series of cades of signaling proteins.

And these proteins, basically by a game of telephone, so one tells next this was the next one, and sort of walk this entire, well, that molecular cast gate is named tally, the same thing with regards to the insult, but they're different pathways. And so the pathway from strengthening or protein injustice is going to go to the same nucleus. It's going to activate a whole set of gene cascades are gonna tell you to to go to this entire process of product instances, which all walk through with that is in a second, if you do in dance training is a different pathway.

And so instead of activating this entire thing of like m tor nat and this this anibal c signal cascades, it's going to do a different one um which you can think of more of like A M P K um an energy signal thing. So there's a cross silver point here. In fact, wait, one of things you'll notice is m tor and A K T don't really influence ampk. But there is some literature that years ago showed the M P K will activate another protein called usc two, and that will actually inhibit mr, and that was the first molecular explanation for the quote call, the interference effect of enduring training on iberia.

Py, could you just sit high for people what this is because as you describe these signaling pathways, I just wanted um we just put the top corn to our explanation. The amar pathway is synonymous with cell growth, both during development as organisms, humans included mature and cells get larger entres abundant in the system, just to put IT quite simply. And then the A M P K pathway and some of the meta lic signaling that you are referring to is more anonymous with cardiovascular exercise and at least in the context this discussion and fuel utilization yes. And where you describe as a cross over point where certain forms of exercise can tap into both of these yeah but at least for six of this conversation, largely separating .

them yeah because the byproduct is the thing that that matters here. So the result of um m tor and A K T getting into the nucleus is going to be increased in protein sentences. The result of M P K running down to the is going to be result in increasing metal control aboo genesis.

So the net outcome is different. Now I do want to a flag IT very quickly. This is an extraordinary ily complicated thing. And um in fact, in our ability where we were able to to be one of the first that figured out how to measure all the different sub b units of M P K and individual muscles by fiver type.

So rippin people's muscles out of their knees and their protection. Er tendance just teasing they're gently removing with under irb protocol of court .

of so even we say something like ampk, it's not one thing. When we say things like m tor, it's not one thing either. IT is you have the total amount that matters. You have activation. Activation sites are many of them.

So it's not a simple um as what I like, I just want to A A big concept of kind of what's happening here to actually kind of answer your question, which is okay. So how is the muscle actually growing? What you have to understand this is a little bit of how um protein stances occurs.

So one of general meaning is you have a whole bunch of a minister, and this actually goes back, maybe like middle biology class, right? So if you take a bunch of a minal lasses and you combine them together, we get these things called the peptide, right? And if anyone is never heard of like peptide es, that's all IT really means you put a bunch of those together, you have a Polly peptic, you put a bunch of those together.

And we now have a protein. So any protein I want to make. Is gonna to the exact same system, the exact same steps.

IT doesn't matter if if that protein is going to be a red blood cell. IT doesn't matter. That's going to be a hair folio doesn't matter.

It's going to be scout of muscle that's basically protein senses. So when we tend to think of protein sentences, we we just paint this picture of growing more muscle, and that's not the only thing. And so when we talk about the benefits of having high quality muscle is being, this place is going to regulate movie your protein syntheses.

We tend to lose some people because they're thinking I don't need to gain muscle. And that's not we're talking about. We're talking about regulating immune system or regular about about regulating any protein turnover. So any protein that's degradative or needs to be broken down in your in your system at all autoshop, this is seem like this is such an important buz word um that's just protein breakdown of of an unneeded of our damaged protein room.

That whole thing is going to go through protein sentences is to be able to come back and a replace things only reason you go through a tofig so you can clean that garbage out and then come back and build in a more properly functioning protein. So it's not just about growing more muscle masses, why you want these systems to be Operating well. So the protein injustice is going to just activate that cascajo.

It's basically saying, oh, hey, look, we have an abundance of supply here. Why don't we make something out of IT? Because we don't know the next time the things going to be around carbon hydrate.

Fat are very easy to store. Protein is very chAllenging, is more transient. And so you can store some of IT and keep IT around, but most of IT you're going to lose.

And so when it's available, your your body wants to act very quickly IT doesn't necessarily care if you have extra fat flowing around in your system. It's almost back to up the store. We can easily bring this backup.

But if you ve got protein around, you are going to want to use IT. And so that's why IT alone will activate an increase protein sentences um independent of exercise. So those effects are additive, like I said, because that signaling process is independent.

And and once you hit a rate limiting phase, then IT, you are you are there, but it's on set. Those things will work independently OK. So that being said, what is got to muscle high ropy? In general, we think about IT as this increase in contract or proteins.

So those Mason and act and I effectively thicker. okay. Now what happens is since they are thicker, and as I talked about a second ago, that influences and actually hurts the lot of spacing.

And so what your body does as a result, t to say, hey, let's increase the diameter of the entire cell so that we can maintain our spacing between these things, right? It's eventually like if if you know the two of us were sitting this room and you doubled in size and I was like, well, you're my personal space like I doubled in size now are in each other space at some point we just have to make the room larger and that's exactly what's happening in the so as you can continue to increase muscle size, you can make uh, muscle mile fabula, uh, a creation. You're going to continue to increase muscle fiber size for years.

There was this other comment about nonfunctional hypercharged y, and this is often called sarcoptic smc hypercharged. Now this is not circle class. We're picking them. This is a fancy way of saying my muscle is larger, but IT has no function.

And the question would be, what the hell up possible if I have more contract all units, and I can make more of these crossed bridges, perform more of these power strokes, is what these contractions are all? How could I possibly losing function? Well, IT, that was chAllenge for that was both science for a very, very long time.

In a fact I really came down to was, are there are different types of hyper tri training, some that induce contract or protein hypertrophy that induce the sarcoptic m guy berry. And that was the significant chAllenge until recently, microsoft died at Albert to a series of wonderful studies that showed quite clearly that sarco posc I purity is probably happening um and in fact, there's probably a pretty easy explanation in general. What happens is IT is IT is a increase in fluid uh in the muscle fiber and so this would allow the dam to be larger.

But since there is no addition of contract, all units no more force production happens. And so he actually has a wonderful review paper. I believe it's open access, which you can go look.

And he created a wonderful graph. I think I am in my hypertrophy OS on youtube as well. And you can actually see that it's likely happening in physical changes throughout your training experience. So at the beginning of your training.

But as as the years in years of weeks, after months and then eventually years go buying your training, we have a change in the hypertrophy coming from a contracting units versus circle plastic. So I think that is an important note because again, people wondering like, well, how the help is IT impossible for me to get larger muscle. Somehow i'm not stronger. Well, if I came from simply fluid retention and this is not blowing, this is not there's no negative really to this IT is simply um holding of a more hydration in the cell, the imagery larger and then everything works that way.

What you just describe calls to mind something similar in the nervous system, which is neuroplasticity, which of course the error system ability to change your response to learning and experience and damage for that matter.

And we think about IT as one term, but there are many different forms of neuroplasticity um a discussion that we don't need to get into now there spite timing dependent plis L T P and long term depression which has nothing to do a psychological depression and on and pair post facilitation on and on and on and short term as the city. And so what i'm starting to understand is that there are many POS to what we call strength increase and there are many POS to what we think of as hypocrisy. Many of these are going to Operate in parallel.

It's going to be rare that any one of them is going to be active alone in order to create hyper to your strange changes. And that certain forms of exercise and certain ways of doing exercises in terms of sets and repetition schemes and rest intervals between sets and between training sessions, are going to tap into different mechanisms, but also overlapping sets of mechanisms, which is why, if I understand correctly, you mentioned at the beginning that often, not always, but often, strength increases are associated some hypocrisy changes. And hypocrisy increases are often, not always, associated with strength increases. Do I have that right?

correct? The beauty of this whole thing is, while we don't yet know the mechanism specifically and there's a lot of confusion and there's a lot of changes that happen, there's we actually just similar a paper a few days ago. Um myself uh Jimmy baggily at seven o and Kevin mark at one has a wonderful muscle physio lab arkansas and we we actually is a very lay article actually it's incredible easy to read.

We describe the the role of mile nucleation in uh muscle liberty. And there's a actually lot of everything everything going into there. But um we're learning more and more about uh as a quick example.

So scale of muscle is unique in the fact that IT is so large and diameter is also unique in the fact that multi you created. What that means is typically in biology, uc like A L has one nucleus that's the place that houses and hold the DNA is a control center. There's a degroof y die repair, not a whole thing.

Scotland, the most on human, is awesome, because that has thousands, if not more than nuclear, which gives IT that plasticity. And so in Normal cell, has one place that has to go to for any time. IT wants to not regulate down, regulate, do whatever the thing is.

Your muscle fibers have these little control centers all throughout them. And for years we were like, okay, great. The amount of hyperdrive phy that you can experience is probably limited by the amount of nuclear you have because you're not going to excess a certain size of muscle fiber if that's going to mean you lose control.

And so we're like, okay, great. We've found to identify a limiting factor to what will determine how much a muscle can actually grow. And then the next question was then where these things coming from. And and this is where satellite cells come in.

And so is very clear, a satellite cells that lying dorman sort of on the outside the perfect the fiver then go in um into the into the library will turn into uh uh my nuclear and then I can actually increase your dammar like that and so then actually he was like, hey, hey, you're actually limited by the among of these satellite cells you can get in into N A nuclear and then the evidence came out, this showed, hey, what if you do train? So what if I used to lift weights like a long time ago and I got big, but I have lost lot of my muscle? If I trained again, you actually get that muscle back faster then I took you the very first time to build IT, like that's what we call muscle memory like an iphone. Now on your side equation, muscle memory is something different.

Eyes in are well when people on muscle memory um like the ability ride a bicycle after so many years of not having tried to ride one that's actually largely independent of the muscle.

has something to do .

with the muscle. It's basically a nervous system phenomenon. Muscle memory has been copied by different communities to mean different things.

So on our side, muscle memory is going to mean that ability to remember that muscle size, right? That hybrid. Because, as you explained, the motor control thing is that is a totally a nerve as the one i'll give you this one. And you guys, the nerve people can have this one.

Well, IT seems to me that there are a tremendous number of parallels between strength and hypertrophy changes and neural places. This is coming up again and again in this conversation because we know, for instance, that if you are exposed to a couple of different languages are are early on in life, you will learn any number of different languages far more easily later in life.

Of course, that's because there is some cross over between different languages, but you later best languages that allows for that there is a sub straight for IT is similar to the the ability to hide on a bicycle again phenomenon or playing instrument phenomenon. But it's broader than that. And again, I think that speaks to the huge number of different adapter changes that are occurring in the cells and in the nerves that interval cells one. Experiences increases in strength and .

hypertension y so to round that out um in the go back, we are saying there what we're actually learning now is that nucleation thing. And by the way, this entire trajectory story is probably over the last like I like this is how fast we've changed our understanding of how muscle grows up. The psycho pom particle them think five years ago was Brown science.

Now it's is pretty well stabs. The manual thing was eight to ten years ago. It's changing every week. This paper we just submitted this week showed actually um why we had generally thought a few years ago. And in fact, you can find me on podcast and probably some my videos talking about this.

And I am going to tell you right now those things are wrong, like we have new things come out this last couple years. That d training effect, we thought was a reason of what what happens is if you had them also before, and you brought in these nuclear, and they differentiated, turning to into the nuclear, and then the muscle got small again, you preserve those nuclear. And that's why when you go to train again, they were already around.

So the muscle grows faster the second time that you at the first time. Well now IT looks like that actually not the case. In fact, it's actually probably have what's happening is is a epigenetic change um in the nuclear ability to access the DNA needed to grow muscle.

It's effectively the analogy we used is the nuclear eye are remembering how to ride a bike. So it's quite unna that you said that because it's not really necessarily that they're being preserved over time. They have learned the sequence IT takes to grow approaching there.

And if that happens faster, the second time. And we've also learned that there are specific nuclear. We've known this for actually a while.

We've found this, our lab, we can discover we we saw this and are some of our harbors. But there are different shapes. The nuclear, some are more oval, some are more longah. And the shape determines a lot of the function, some of them hanging out more towards a perf and some of them hanging out right around the nucleus. Well, IT looks like there's actually probably different types of nuclear ye um a lot of them that are specific to the medal conry.

In fact, you can see like on some of the imaging we have you just like there's just packed around the the the country and there are some that are probably specific to injury repair. And so this is probably explaining a lot of the individual variation. I mean, I know you've you've said previously, like you're just a very you're very slow at recovery.

There's a lot of things that go into that. And I I would love to walk through sort of all the buckets maybe later in the recovery. But one of the inherent genetic variations this could be simply that you maybe have more or less of the nuclear responsible for this should repair. That's somebody that's been happening in the last like handful of months has been coming up. We'll see if that holds up is true or not.

Um so as we're learning more and more almost every day about muscle physiology, what's super fun, interesting and I think the most exciting what to do and dorms in terms of like catti train and how to eat and how to do louts to get these adaptations has been pretty well established for a long, long, long time. We're just figuring out how like what's happened in the muscle now, but we know what to do. So from a practical standpoint, putting together protocols um for any outcome that you want or don't want for any modality, you don't have a gym, you have uh weight, you have dumbbells only, you only have cattle about, you don't want to use body way we can, you only have three days week.

You have seven days a week. You want a maxim muster growth, you want to get little bit stronger, any these variables you want to throw out me. Um we have a large evidence base for exactly how to get those adaptations and not others. So um while we have a lot to learn about the mechanisms and the physiology, we have pretty good legs stand on terms of what to do to get whatever redcar tions you.

So what are the essential components of an effective strength and hypocrisy protocol?

okay. So what I would like to actually do is, is walking through both of those because as we mentioned before, they overlap ah, but the training needs to be differentiated so that you can optimize their strength. Hyper chopin or if you actually want, you can get accommodation at both.

This allows you to then get the attention you want, avoid ones you don't want um and then get IT even accommodation if that's the preference. So you a lot of people talk about I want to get a little stronger. I want to add some muscle that's a different answer than someone who wants to truly maximize muscle, which is a different answer from somebody will maximizes wants to maxime strength, which is a different answer from somebody wants to max my string, but not actually gain muscle.

So we have all these combinations was important. Understand before we get into the details, this a couple of things. Number one, we've been teasing this concept so far of the concepts are few, but the methods are many.

And so I want to hit those concepts right now. These are as you as you say, these are the non negotiable als that have to happen in any training programme. And i'm referring these in the strength, and I bet to the conversation. But these are true of power development, speed development, must going to dance and dance any other thing. These are things that just have to happen for any training program to work.

I mentioned one uh, A A little bit earlier, which was adherence and so that my um frequent collaboration and garner will constantly say consistency bees intensity um again in fact the literature will show you very clearly inherent um is a number producer of physical of outcome. So we want to do something that you will engage in. Will uh you put effort into and you've able to repeat consistent over time.

So that's number one. The second one is and this is a major reason that people don't hit their fitness schools. In fact, I would argue outside of not doing IT, the number one mistake they make is progressive overload. So i'm going to walk you through exactly how much you should be increasing um your sets and reps and way is such a uh per week per month later. But that's the biggest thing you have got to have some sort of overload.

Uh the body works as an adaptation mechanism, right? So in fact um we we talked previously about the harvard for the lab and one of the things actually people don't realize is the concept of holme's places is actually comes from research of the harbor fatigue b IT was work that they did on an endurance runa. I forget his name and sort of realized that after a long period of time working on this is an a cute exercise book, the body actually comes back to some stable place despite the fact he was is continue to work and that's exactly what, borrow the phrase, steady state uh and that actually then they launch off and so wow, there is a state that the body wants to be in.

And we will call this homeostasis so that those all concept came out of our philology, which is really, really cool right? Um we will get a lot of love a lot of time scientifically, but that's a good one that we talk. So why that all matters is we have got to achieve some sort of overload without going access, so will cover that later of exactly what to do, and we'll potentially getting IT over training and monitoring and marry things like that.

But you have have some sort of consistent, predictable overload. That's what going to cause adaptation, to continue to cause stress. If you don't do that, you can still do things like burn calories.

You can still get some the other benefits of exercise like improved mood, cognitive function, exception that flexibility increases. All those can happen without a progressive overall. But if you want to see these games and strengths and epochal y, you really need to progress the overlook.

That's concept number two. The third one here um is is going to be individualized. And this is where we can get in to things like personal preference, you know equipment availability.

You have kettle bells or dumb lls. We only have bands. We have none of that. These are all smaller details, but that's an important component to IT. The last one I really want to get into is picking the appropriate target.

And we went through this when we talked about the fitness protocol and and if you run through something like that and you run some testing and figure out where your biggest limitations are, that's going to help you identify where you need to go. Um so if you can do all those things, you're going to be in a good spot to baLance specificity and variation, all right? So if you want to make sure you grow your bicep, you Better make sure your by sups are working.

Having said that, if you always rely on specificity, you are going to increase likelihood of overuse injuries, which is going to come back and actually hampered consistency over time. All right? So this is when hedging tour specificity is important, but too much can cause a problem if you go the other direction and you go too much variation.

So imagine you to sort of doing all kinds of different exercises every time you you work out. That's actually not enough simi directly on the muscle or muscle groups or movement pattern if you're wanting to learn a new movement to get you very far. And so this is a classic problem of i'm doing a lot of work, but I don't have a very clear direction. I lack specificity, so I am working, but i'm not seeing a lot of improvements. And this is like in the business world's sector, this is like doing a whole bunch of different things means you get nothing really done.

So that's the game are going to play her right? How do we overload this stuff? How do we make sure balancing specificity and variation? How do we make sure I want to do this? And then how do I individualize IT for my needs and circumstances and and movement restrictions, and of time availability, and my calendar and desires and all these things? So those are the concepts we absolutely have to hit, the methods that we choose run across a handful of variables.

And we call these things modifiable variables. Because as you modify them, or you make different choices within these variables, you get different outcomes are adaptations. This is exactly what determines the nine adaptations that we've been talking about.

So the way that I like to say this is exercises do not determine adaptation, so you can simply go I want to get stronger. Therefore, i'm going to choose these exercises. That's not how IT works.

What determines adaptation? Is the execution of the exercises. So uh dead lift is my favorite example. A dead lift is a common um example that people think of when they want to choose a lower body strength and exercise.

But a dead left will not increase your strength unless you're executing IT in the proper fashion and not in talking about technique. I'm talking about these modifiable variables the same thing for power exercises. We will commonly see mistakes of doing, uh, activities like a box jump, which is great.

People like, oh, i'm going to get improve my power, which we know is extremely highly correlated to um activities of daily living and particularly living unassisted as you age, right? H is reduction of power. So they will do and actually be like a box jump, what they're feeling to realize this.

Unless you do IT powerfully, you won't actually increase power. Um if you don't move fast, you won't get a faster. So the the the way that we manipulate these variables is everything to determining the adaptation you get or again, don't get.

So with that foundation, I think we can kind of run right into these things um and we can start off with perhaps speed and power. And what what I would like to do is walk you through all those modifiable variables ah. What to do with them and then hit you with is many different methods gies as as we really have time for.

And then we move on a strength and hypothesi and kind around the entire thing out. Then maybe at the end we can talk some other variables, like what happens if I have a training protocol and i'm half, we threw and I can't finish my workout, what should I do, produce my weight or reduce my duration or things like that. So there's lots of what if scenarios we can go through the potentially uh, a lot of people listening have questions about. So sounds like a plan.

sounds like a plan. I'd like to take a brief break to acknowledge our sponsor, inside tracker. Inside tracker is a personalized nutrition platform that analyzes data from your blood in DNA to help you Better understand your body and help you reach your health goals.

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If you'd like to try inside tracker, you can visit inside tracker 点 com slash huberman to get twenty percent off any of inside track kers plans。 Again, that's inside tracker docs slash huberman to get twenty percent off. So just take up briefly and make sure that I and everybody else have in mind the proper nine adaptations that we've been referring to and that we're discussed in detail. In episode one, I have listed, number one, skill in technique, number two, speed, number three, power, which is speed time force, number four strength, number five hypertrophy, number six, muscular endurance, number seven and arabic capacity, number eight, maximum arabic capacity, and number nine, londres ation steady state exercise. Yep.

you nail that. Thank you. For for that was probably important clarification for everybody. Uh, so that being said, let's just jump right to speed in power. Now i'll do this a little bit simultaneously.

Uh, they are different if you're in a high performance, actually, you really need to separate these two things for the most people that we can probably think about them. This is the same thing. There is not a lot of pure speed training that the general public is is interested in.

Um if you want actually further breakdown, be there beautiful components, there's acceleration, there's top and velocity, there's change of direction or agility, things like that. So would this kind of call on all that speed and power for now? Now at the onset, there is this three to five concept that that we talked about um many times where this is really fairly true for speed, power or strength.

Now I didn't develop the three to five is just an easy way to help you remember one concept that will run through across all these things. So three to five refers to three to five days per week, uh, pick three to five exercises and you're going to do three to five repetitions per set. You'll do three to five sets and you'll rest three to five minutes um between each set.

If you do that and you execute any of the exercises you choose at a high attempt, and that part is critical. You don't get faster by moving kind of fast. You can improve power by moving like and powerfully.

You have to be trying regardless of whether actually moving faster or or not. Anytime you're talking about speed or power, you're by definition using sub maximum weights. So you're going to be able to lift IT.

That's not the question. The question is how fast can you lift that implement. And so intention is incredible important. So if you do that, the same for strength, by the way.

So if you learn that, that allows you to run the game from as little as three days a week, you do three exercises. You can do three sets of three, which is a very, very low volume. It's A A very low amount of days.

Easy to handle all the way to five set to five or five exercises five days week. So IT again, this is just one sample that's something easy to remember and is quite effective for a very long time. And this has been test to quite extensively in in both coaching realms as well as the scientific problems to be um quite productive and need to follow and grasp.

If you do that, all you need to do is slightly increase the load or the volume, mostly the load over time and the number we want to look for. There is something like a three to five percent increase per week. So an example would be if you're going to do an exercise at one hundred pounds, you can necessarily just add five pounds every week.

That's got you pretty quickly. And so you may have to run some a smaller increment if you're doing like a lower body exercise where you might have a couple of hundred pounds on the way you can probably get away with adding five pounds because is still a low percentage of the total load. So that's roughly a the guy that we want to get to for speed, power, instruct.

So that sounds incredibly simple and effective, yet I have a number of questions here. First off, if somebody is using the three to five approach, does that mean they should not be doing any other weight training of any kind in those workouts or at all?

No, you you can certainly do that in combination with anything else you would like, especially if you think about speed and power. Those are very non fatigue.

And so if you're going imagine, uh, you're gna go to the beach and you're going to take a ten pound to twenty pound medicine ball with you and you're going to do four different exercises where you're throwing the medicine bolls high, you can in the air four times and roll, taking a break, and you do two, three heads that you do, maybe three or four different types of rose. That's very good for improving power. Extremely good, but it's not very fatigue.

So you could certainly finish that work out in twenty minutes and then run on and then do any number of other things so you could do um some high intensity and robot capacity work. You could do studies states of you, you could even do on top of that. So there's a there's a two major categories of what we call partizan.

There's there's many, many, many of them. But the two that have the most scientific literature are what's called linear partizan. And another is called undulating, are often daily undulating partisan.

And i'm flagged these two again despite the fact there are many, many, many more because they represent two different concepts. So you'd actually just touch bd. So lining partizan is a hallmark by basically say, we're going to train one adaptation at a time.

So imagine going say, six to eight weeks and you're only doing strength or you're only doing hyper trip y, you're in journal for that matter. So in that particularly case, you you would not do anything else in combination. If you contrast that to undulating purifier ation, you would actually be doing multiple different stars of training, either within the same day or just different days.

So could be monday's power, wednesday as strengths, friday's hypocrisy, whatever, or could be a little bit strength every single day, a little bit purchase every day, a little bit power every day. And you would just change them out of each that you do within the day to alter the emphasis. Right now, if you look at the studies and there have been many uh R C S on this, the result of both these train programs is generally basically the same thing.

They are equally effective. Here's the major difference though. One, if your goal is very specific to one outcome, you want to heads or specificity.

So if you're like k, i'm trying to maximize the amount of most like can build in the next eight weeks, then you don't really anything else besides that is just distraction and potential and interference. Does that really matter? Or not that matter, but it's not helping anything else.

So linna partizan is is fundamental in providing focus and therefore the adaptations tend to be um often times larger in that special that downside is you now goes six to eight to ten weeks of doing nothing else and so you are losing those other adaptations at a great at a faster rate. And you can imagine doing something like speedway only again. Speed work by definition is non fatigue.

So when often times we think a speed work is like all I did, lot of drills and I did join these things, and like i've threw up at the end, that does not speedway. You just did a different type of enduring training OK, which is great and important. So true speed work is very high rest, very low fatigue and actually truly trying to reach a new level of speed velocity.

So not for takeing. If you did that exclusively for ten weeks, you would be pretty unfit by the end of IT. Because you did, you would also lose all these and amount of muscle mass, not because there's an interference effect, but simply because, in fact, you have not stimulated mussel growth for eight to tent weeks.

And so neither one of these is Better than the other. We're going to see this classically across all program design or partizan strategies. Is is just it's a given tick. There are tons of different systems and and perhaps at the end we can talk about some of the more advanced partizan styles. Um these ones are are are both effective.

Um you can do this with beginners, you can do this with advances athletes, you can do them any inspections um but there there are some of the more well document at ones it's just a prone con game, right? Is is what are you willing to give up in the way that you solve that problem is going back to that fitness assessment and your analysis and really, truly understanding what your goal is, is your goal to do a little bit of strength than a little bit that? Okay, great.

Maybe until ted partizan is an approach if your goal is really a maximum strength and maybe you can wait on putting some muslim else on, maybe a lenie partizan is a Better approach or another style openzone that's open with for a strength again. So it's simply about addressing the things. One of the major problems spokes have in addition to lacking progressive overload is they don't have any foresight past the next day of the training, right? And so it's really important that you set off blocks that are anywhere between six to twelve weeks long where you're going to have a specific plan.

Ideally, you have an idea for the whole year. I actually like, as a structure, walk you through a for that. But even if you don't have that, really think about what you want, the next twelve weeks and then maybe the next couple weeks after that. And that's going to give you a lot of .

guidance about what to do and what to focus on. terrific. What about warming up? I was taught that one should do higher repetition movements with lighter weights in order to warm up.

And then one of the things that did make a big positive difference for me in terms of strength and hyperdrive training was to do um a mother repetition warm up with a fairly light weight, but then to actually keep the number of warm up repetitions fairly low and work progressively toward the first so called work set. When you say three to five, that's three to five work sets, correct? yep.

Are you also going tell me three to five warm ups? no. Are you also going to tell me has to be done between three and five?

P. M. So in terms of our friends, in all seriousness, what does a good warm up look like? yeah. And I realized this will vary depending on how cool your training environment is. Time of day is that? But as IT kind of umbrella for a good warm t okay, what should people .

do the you've really sort to jump the gun with with my answer is, is, is honestly very dependent upon the person. So some folks who responded very well to a minimum more about others. I've had lots of actually um professional fighters I worked with, where I actually have a majority baseball player ah right now he's one of the best pictures in the game, probably the best.

And the longer we warm up, the Better his numbers get. We actually did a vertical jump test with he's going to kill me because he got so mad. Uh I wanted to see how long were to told him the reach of peak vertical jump. And most times this takes people something like five to ten sort of ribs um and I said take IT up all the way to a maxim vertical jump and and then what I want to do is continue to jump ing until you have three consecutive jumps or you're down lower than ninety percent.

So we're trying to look at this sort of when is he going to break because in baseball, he's going threw like a hundred picture of so we're trying to figure out when is his peak velocity on a fast onna drop in sort of basis. Conditioning on that is a different style of conditioning is power and dance. It's really what he is um he called me in the DDL of IT my god done whatever needs is like no like how many days of my best to do and I was like when he talked about is like i'm on rap one hundred and thirty or something and I was like what what rapped did you peak on?

He picked on up seventy, something like that sixty nine I think technically because he's goofy um so he's a classic example. I've worked for many, many years. We have a ton of dat on him, a ton of biological data, a ton of um neural moscow like all kinds of stuff.

And it's just the more he warms up and absurd of on a warm up, the Better he gets and the Better he gets in power production and the Better he gets in speed and velocity. So his warm t private or games is it's totally absurd and and just the more volume we throw at him, the Better he does. I have other folks you get pass like two or three reps and fatigues are suspected.

And now you actually like reduce empire 的。 So there is a tone of variation that goes in that I can give you some guidelines though, you need a difference. Rentier, if you're training for speed, power, Frank are approaching.

Here's what if we understand a little bit about what's causing the adaptation, that's going to tell you what you need to do or avoid. For example, volume is the primary driver in hyper chophel. Intensity is the primary driver in speed, power and strike, right? Which what that means is you need to preserve intensity for the first three.

You need preserve volume in the psyche at most. So if you warm up is so extensive in the hypertext training that are compromises your training volume because of fatigue, even if a compromises the last set of the last exercise, then you are actually probably walking yourself backwards. By doing that expensive, you would have been Better off starting your first working set slightly sub optimal, right? Because it's not really you're just trying to crew volume at that point, strange.

And power is the opposite. Until you're moving very, very fast or powerfully, you're not really causing the adaptation. So there's no opponent starting a working set until you're really basically in one hundred percent.

So the warm ups should be as long as IT takes you to get to wear your mobilize in the right spot, like your joints feel good, you feel fresh, you feel activated and you really feel peak power. Anything before that is a warm upset in the sport of olympic way lifting. Um a lot of times the coaches will measure barba.

Velocity travel's mash has done a fantastic job with this. He's got a lot of date on called velocity based training brian man missouri and miami ton's work here. And generally, those communities are not going to count.

Any repetition is working, said until you exceed seventy percent of your wera max, where that's change because of H A lot of people doing the velocity based on opp is now they're basing that simply on and achieve the velocity. And so really the warm up is irrelevant. They don't even it's sort of just like doing everyone and were going to measure the barbell until you actually get an outcome.

And now you're what a working set um so different ways to think about IT um depending on what you're trained for that will give you a little bit of a guideline if you're training for anything past I porto py then really especially I portrait IT just comes down to are you feeling um ready to work? Are you cold uh, are you moving to the correct positions? And if all those things are fine, I don't care if you start a little bit early and save some gas. The end of especially if you're a person like you who may be a bit more inclined to fatigue quickly relative to travel, was just has no responsibility whatsoever.

is IT useful to do more warm up at the beginning of a workout, say, before the first exercise and then once one has achieved both local and systemic, you have warm up in their quotes um then perhaps on the second or third exercise. Fourth exercise is that one or maybe even zero warm ups?

Yeah, fair point. We generally think about warm ups in a couple ways. This is a really actually this a very clever question.

You want to have some sort of general global warm up scheme. Uh, we tend to prefer dynamic warm up. So this is whole body movements. Rather than accepting instructing, start stretching things like that.

So something that involves momentum .

eat momentum or movement, right? So this is like, um think about this and like old gym class, it's like your high inez and your and your butchers and just different things like that. We are moving in different planes.

Um you're moving joins through tones, range, emotion. You're you're getting a lot of movement there. So you're getting the local warm up.

You're also getting the the total systemic activation, everything else is going on there. So that is what we've considered be a general warm up. Five minutes is a very sufficient number, perhaps ten a year to slow go or A E and some things like that.

And you really got ta get the ankle warmed up. If you're doing lower body stuff, really make sure that that's moving correctly, the hyp sy nee will follow um upper body stuff really get the toler blades in the neck, like making sure you're going there and the elbows will follow after that. Um so five or seven minutes of a general warm up, a lot of times like classics, exercise science, IT will even just put you on a bike cycling for five minutes.

I don't like that personally. Dynamic movement is more preferred. If you really just move out to seven minutes, you'll be find there now specificity within each movement is very important that your first exercise the day is generally the thing you've prioritize that often times the most important you're going to different IT often times is also the most complex and the most moving parts.

So IT tends to be multiple in IT tends, therefore, you need to have a movement precision and skilled died, right? You don't typically start your workouts off with the four ARM creel right like that. You don't need a tremendous amount warm up to get going on that you're gna start off with medicine bathrobe or a snatch or some magical work. You need to have the whole system going because multiple joint are moving, position matters, technique. There's just a lot of scale requirement eta.

So the individualized workout um the specific workout of the specific movement for that very first one, my general rule thum is like whatever IT takes to move perfect in that first sacrifice past that you don't necessarily need to do individualized warm up for your next movement unless and is a movement you're trying to learn or just even get a little bit Better at and drop a lot a little bit work on some accruing some practice raps fantastic or is another this similar complex movement? So let's say your first exercise was. A front squat and you got loaded er for that and now you're going to move into a pull up, but your mechanics are not the best there.

And so you really need to change and do some maybe more specific activation or much for that or something else or is running or something totally different. So yeah you don't learn to warm up for every single extra size as you go. Jenny wants you good to go. Um the same muscles that you going to use in the next exercise are warm, same joints then you're going to go you .

talk about intent within the movement. What about specific cadences for repetitions? I was taught that one should lower the weight slowly, that so called the events c portion of the movement, and then to try and explode the weight through the concentric phase.

And then also make sure that one is using full range of motion and perfect form yeah, as IT were now, of course, that is one tiny slice of the possible rep cadences yeah and ways to approach resistance training, although I think it's a pretty good one yeah what are the general parameter sets that one needs to consider? You could imagine lifting with a four seconds concentric cause for one place for two eventually realizes an infinite number of variations here. yeah. But is there a way to use rep cadence? Repetition adds that as a way to work through weak points um and to be strong in every position of the movement.

Yeah, a lovely question. I think the the way would like to answer this is maybe going back just a touch to get directly to that.

So I think if we walk through power strength and I portrait y and I hit you with the concept of specific each one that's going to lay out your answer because the most true answer there is IT depends on the goal um the answer for what is optimal for strength is diametrically opposed for potentially with optimize by petrov, the same exact thing can be said for momentum. So we've classical heard things like this. You know, don't bounce at the bottom.

You're cheating, right? I so if you're doing a lap pulled down or something, you know, you know you don't bounce and rebound. You don't, uh, you stop at the bottom, slow down. All these things are thought to be tourism of strange conditioning. But guess what, those are all tourism assuming are trying to grow muscle.

And that that actually goes back to our conversation and an episode one about a lot of things we think are just fundamental truth about strength training, are just fundamental truth that came from the body building world. And they're not wrong, the good ideas. But there are all the adaptations one needs to get from string training that are not just maximizing, mostly group. So what I will lay out to use a case for which you should bounce, a case for when you should go fast as case when you should be under control um all these things are are different variables. We can modify and get different adaptations .

for IT is the way that you could lay out for us optimal repetition contents for strength specifically versus hype petroff y specifically, just a sort of book, end the conversation and then migrate toward the middle in terms of that would satisfy the desire to have a bit of both.

We can get pretty close. yeah. So when you're talking about strength or I porto, be, remember, strength is a movement. I portuguese is muscle size. That's that's the dekel to your answer here.

So when you're trying to get stronger, what you're effectives trying to do is get Better at producing a certain amount of force, the in movement. okay. Now force is mass times acceleration.

So what's the mouse in the bar multiplied ed by harm? Well, I can accelerate IT intentionally. Going slower is only reducing acceleration, right? So it's hard to argue that going slower is going to improve strength because you're simply reducing acceleration. So you need to practice lifting heavier at a faster rate.

Now does that mean if you're trying to get stronger, there are no phases of your training which you will slow down or pass? No, of course not. There are certain rules in different organza where you have to pause the bottom like there's there's all kinds of little things like there.

But in general, we want to think about what are we trying to do here. We're trying to get Better at moving a heavy mass at a faster ate of acceleration. That is more force, that is more strength.

High portrait y is not that the goal here is not of a functional outcome. IT is what is needed to cause the most amount of I put to you. And when you get to I portrait, then your optimal cadence is up to you.

You can do any combination. In fact, you can do at the same exact cadences that you did your strength with and get the same adaptations as a portrait if you modify the other variables appropriate. Or you could go slower, or you could do poses, or you could do A A thing that is, uh called try physic training, where you spend the first phase several weeks of your training.

We do eventually x only, so you're just lowering the bar, your basically stopping. You can then do the next phase of retraining, which is isometric. You just holding at that bottle position and then the next phase you're training your focusing on the concentrate portion, right? Try physic one, two, three, 1 centric isometric concentrate。

So that's a fantastic way of of developing actually strength. A little bit of I purchased y, but you're manipulating the variable in terms of how you execute the repetition rate. You can actually induce a lot of hypocrisy moving the way fast as as you mentioned, even down soil to control.

Now one thing one will never advocate is moving any sort of weight or load uncontrolled. The assumption here when i'm sanger fast is you're always in control. I never want you bouncing and crushing your stones. M with a barber life does. But you you can move that a lot of rates.

You can um the ismeno C I mentioned because this is when things like body way training coming to play, absolutely you can gain strength and even a little bit of hypothetic, especially the upper body doing isometric is much harder to do this with the lower body you out run that covered really quickly, you need load. But there's a lot of ways. This is also probably why people have done things like gone to yoga only or pologies or some these things that are body way based. And there's no accurate load. And i've actually increased muscle size.

So on, gain the picture. There are tons of options in terms of rap canes. However, can we say that one should pick a given rep cadence within an exercise rather than changing IT from set to set within an exercise? Or that one should perhaps even pick a certain replicator for an entire workout, suspecting that your answer is going to be IT depends.

Yeah, he is. But if you know i'm not going to use that if you had a gun, you had kind of situation but if you had a gun, your head, what would be the relator that you would prescribe? Yeah for strictly strength or as much strength with as a little hybrid v as possible. And in picking that rap cats then IT therefore has to thread throughout the entire yep, exercise about so you're .

actually right. You can because that undulating partizans that I talked about, you can actually do this in a lot ways. So you can do one exercise at the beginning where you have a set, cats say three, one, one.

IT is like a very one. So, so that's lifting for three, pause for one, lower for one.

A be generally the opus.

okay? So the first number is always the events. C gently, okay?

So the lowering .

the the weight for account of three pause for one IT totally depends exercise .

like a dead live starts concentric and finishes c centric, but a bench press starts. So art to ish, start to finish is the Better way to think about. yeah.

So in all, clarify, actually, when we say three, one, one we're generally talking about, almost always the east centric is the slower portion regardless if is the first for the last, right. So whether you doing a bench press where the events c is lowering the bar to your chest, that's the first part of the movement. One, two, three, pause, one, one up, which means accelerate as hard as you can the way up.

That's would you describe right as supposed to say.

a role, a role which is actually going to be starting off concentrate so you're going to be pulling that thing your chest as fast as you can under control, not sliming off your just holding for one second and taking three seconds to lower back on the rack on the ground or whatever. So the reason we do that is, is somewhat intuitive, but IT is again to make sure you're not advancing a bar on implement onto your physical body at an extremely fast way that that's very difficult to to deal with. So a three one one is a very standard strength, but to call that is something you can just run with if that's that's all you ever wanted to do is be absolutely fine.

Lower the bar for account of three and actually have been approximately three because hardly anybody is counting off seconds precisely and it's I suppose it's doable .

but then pausing briefly yep and that brief is almost a that paul is almost um unmeasurable IT is simply are you under control before you transition from the center to concentre is just a safety thing. So once you feel down, you've reach complete range of motion and ready to transition and disco, you don't really need to go like thousand one and then go up and is just making sure again, we don't slam weight off of body parts.

And that for one in the three, one, one is really the execution of the usually concentrate portion .

of the exercise. okay.

So that would be for the majority of the outcome being strength yeah OK. And of course, we should acknowledge again, there are ton of variations that one could implement there, but that would be a good starting place. On the opposite side, for somebody who's mainly interested in hypocrisy, what would be the replicators that um if you had a gun to your head that you would prescribed, I would probably .

do the exact same thing but I would like I would make the last number two so three, one, two you can also just keep everyone on IT is still very fine um even exploding on the contract is still highly effective for training y history. So if you want to keep a super simple and just make rep cats, not a variable that you play with because you have other ones to move, that's great.

If you want to add a little bit of time to the concentric phase, fine. It's not going to do. It's not going to make enough of a difference for most people.

If you are really worry about, I guess, that sort of the point I really want to make this is we're clastic. This is a classic example. If we're deep into a method. right?

If you longing you with the concept I talked about earlier, whether you want to do three, one, one, three, two, three, three, three, three, three phases things, this is just a method choice that doesn't an the're you're relevant. They are there are subbed changes within them. It's just eighty twenty, right? So eighty percent of the benefit is going to be from the concept, twenty percent of a small thing.

If you're super into this field or you actually want to work with the qualified a certified coach or something, they eat. There's lots of reasons to play with this. If you're just on your own here and run in this thing.

Three one one is find three one to totally find anything like that. Um you really just want to make sure that in the strength side of the equation, you are under control and you can add enough load to stimulate strength and not to hurt with an acute trauma, right? On hyper Terry side, you're just wanting to load enough the way you can hit volume because you gotta put a lot on there.

So if you want to go lighter, if you want to go slower, fine. If you go slower in your repetition. So maybe even like a five second 1 centric， a two second pause, a three second rise, that's great.

You can actually then stimulate the same amount of my portrait, and either do IT with less weight or do IT with less repetitions. So it's a variable you can play with if you're like him. I don't have enough weight at my house.

I only have a cattle back or a dumb bell. How I going to stimulate hypocrisy? Your only option is really doing more reps will eventually that that train runs pretty shallow.

okay. Here's the thing you can play with. Maybe just add time on attention. This we're calling right? Um just you know do slower repetitions, go longer ones and hold.

So it's variable that we use to individualize programs rather than something that you should really be focused on is like a core aspect that be driving whether not your program works is a tool we can play with in the what if scenario. I will use this stuff a lot when i'm travelling. You can do a tremendous workout in your hotel room just doing like a ten second 1 centric， a ten second hold attention tric concentric .

yeah i've had some decent hotel room workouts. They're not my preference but by simply doing things like ten second lowering handstand push up against the door um I assisted for me. I don't I can do a free hand then push out. I just don't have the skill where a strength or both you can do some sort of can figure depth between the bed or chairs and this kind of thing .

whats are great to do in hotels, put your back, fold up on on a bed and get on an amazing sport squad workout done. Yeah, the group is is.

Yeah, with that, jump up. If you have ever heard someone jumping in the morning. Yeah, maybe may not be me, could be any number of things, but I to skip open um in hotel rooms um not to get overly detail, but I think there are going to be a number of people wondering about how to breathe during repetitions and how to breathe in between sets.

So i'd like to just briefly touch on this and this is something that I know we're only return to again when we have a discussion about recovery. Yeah, but is there a general rule of them for how to breathe during repetitions during work? Yes, for strength, maybe even strengths versus hyper ropy in a way that maximizes oxyde input to the system, you know, keeps you alert and conscious, but that also protects the body by creating some rigidity in the system, right? Because certainly being def act with all your excel, the body is a very different beast in terms of stability. And with the body full of their verses, breathing during the repetition movement.

there is a manual that is long than a labeled the vlsi va technique. So what that really means that you're trying to use error to create interact domino pressure. And what you're really trying to do is create a cylinder around your spine.

Um the real issue you have to to play here is regulation of blood pressure and spine stability. Now you should be able to breathe, embrace. What I mean by that is you should be able to create total international domino pressure, regulate a spin control law. Breathing is just very hard for a lot of people to do. It's it's a skill you should absolutely work on.

You can actually you can do this and you can go around like I do this chick in class and students can come and I can push any part um of my entire abon is super time and I can talk now it's going to be little of labor. You can hear a little bit of difference, but you should be able to do that if you have to like hunch down and you can't even muster your breath and IT takes that to create pressure. You're not actually um you don't really understand the dominant control necessary to create that stability.

So that number one is that the goal now with the blood pressure thing, we have to be careful because a standard blood pressure, uh idea. And if we SAT around right now, it's probably something like one hundred and twenty over eighty esta lic versus est lic. That's a Normal number, right?

High blood pressure is something over that. Well, within a cute about of exercise, you can see that number reaches highs like four fifty over three fifty, which effectively means you have total blood inclusion, right? Your bad pressure are so high.

Blood is not moving anywhere. Middle of very heavy side, especially complex movements, especially when they loaded on your body. This could be an overhead press, or or squat variations like that.

Blood pressures can be a problem. And reason why that matters is that not going to make you pass out. It's not the fact that you ran out an oxymoron three seconds. It's the fact the blood pressure got so high you backed up. And so we want to have to have to play this game of releasing a little bit of pressure so we can actually get blood to move a little bit, making sure that we don't lose final stability um so you can finished your work that's really the question you asked, right?

How do I play this game of, oh, I have several hundred pounds on my back, on my chest, and I don't want to x hail, right, so that I don't lose spinal stability, but at the same time, I don't want to pass out, right? This is a problem. So kind of a couple of rules of them.

If you're going to be doing something in which you can complete the entire exercise without of breath and IT is of a maximum close to load, that's probably your best strategy. So in that particular case, you'll see a lot of breathing techniques um where you're going to take a very large and hill um ideally this is done through the abundant, not the shoulder. So we shouldn't seen clubs rising during the thing.

You see a common mistake of the bars on their back, and you see people do this like big inhale thing, and all they do is elect their problems. That's not necessarily going to increase pressure through the ability, which is what you're looking forward. You want to be thinking about belly moving out in all four areas in front of you, to your left and right and to your back.

That's that quadrant sort of idea of stabilizing your spine. You can do that independent of your clicks. Moving your shoulder don't need to rise for that.

You don't really need the oxygen for a meta lic purposes. You're just using the air for a brace. That's really all your after.

So you're trying to visualize your torso as more less a cylinder and you're trying to fill IT with there. The logic being that if I were to push down onto a say, a full unopened can of soda .

water for all .

your shooter folks out there sort of water, and then push as hard as I could, it's gona be hard for me to crush that can. But if they can, we're empty. Or if I were a little bit kid in the middle correctly, I could like.

crush that can yeah, what you're really doing is you have your spinal records in the back, right, and then a whole series of a dominoes, and you actually have some neural control, systematic control of contracting those. But the you don't have muscles on the inside that you can do. So you're basically bringing an error, saying i'll use error to push from the inside out now use muscle supose from the outside in to create this brace.

And I don't want over compression with the muscles. This is I if you see people that have enormous spinal rectors, sometimes that indicator of of actually a poor breathing are bracing strategy because you're using spinal rectors to create all the compression and not actually using the inside enough. This is not always the case but sort like I think to think about so over compression through the final records is not necessarily ideal.

Um if you want IT, the best scenario is a little bit of a brace of both so use some air to push this, use some musquito to press that way and and then that spine is is nicely held in position um again not no position where i've locked on my die friend and I can't get any error. I should be able to get that race pattern um and they will be in fact like i'm doing IT right now and you'll see like a little bit of you if you really paying attention to my voice, you can hear a little bit of subber difference. But I should be able to do this for quite a long time right? Like I I can take a maximum group right here in this position whether i'm over at pressing, doing some sort of role like anything and feel very braced in the entire .

quarter on this is very helpful. I'm going to work on IT. But can we say that an effective way to start off terms of breathing during repetition to be to take a gulp of air during the lowering phase, the centric phase, and then to x hail during the concentrate exchange phase? I asked that because that's what I been doing for a while and IT makes me feel safe, I don't know if I am and that allows me to excel as I exert the um hardest portion of the exercise. And perhaps I also borrowed that for martial arts, where one tense most often is trained to excel on the on the strike yeah .

if you're going to be doing again, the number of repetitions can be completed without a breath. A lot of times you're Better off saving that acceleration .

until you complete well, but you have but for reasonably heavy set of high school, even leg extensions and given already can't like extension body maybe is why the idea of holding my breath for an entire compound set so again, i'm to mind like where is my insurance card? Who is going to drive me to the hospital? This kind of thing in all seriousness, what if I want to breathe during the set?

Yeah so i'll clarify. I'm generally meaning if you're doing like a one remains or something like that. okay.

So I certain like a hold my read for a one .

repetition maximum, maybe like a double or something like that depending on what you're doing, like maybe a triple a bench press, you can probably do three and get away that a squad tic is harder. Then if so, you kind of depends on exercise. You want to take that breath breath the prior to the events c portion not doing so we breathe, lock or set and now start our movement pattern wherever is going to be. Um x hAiling on the concentrate portion during that is fine, that is no problem, especially if you're not extremely heavy.

And what are your thoughts on grunting and screaming? Yeah, fine. I don't tend to do that. I'm occasionally known to squill or winter, but I do Better. But I do IT very quietly.

I think of you and I think squeers absolutely thanks. Um if you're going to be doing multiple repetitions, uh what we are actually do for the nfl combine as we teach them a very specific access strategy. So there's one test that they do uh, which is the bench by two and twenty five pounds, many reps as possible.

A lot of these people will get twenty five to forty repetitions. So we have a very specific breathing pattern. IT would be something like if we think that they are going to do around twenty five reps, say that's like our goal.

We might say, okay, do the first ten with out of breath and an excel reset and then do five breath and then you might do five breath, three breath to breath and then one breath per rep until we can get him more. So we'll have very specific strategies for them. Um so what I would say is, is think about how many you're going to complete and and then breathe according.

Uh so that and IT tends to increase in frequency as the number is closer to fail you because you're gonna that that every little bit. But you just want to make sure that when you're when you're breathing back in, you're in a safe spot. So you don't want to be catching net like we breath when the weights on you, you want to be in a locked opposition or away from you when you're standing. Um so IT tends to be like at the end of the exercise, not in the midst of IT. Um which is is is going to be recipe problems if you take your breath.

One of the reasons that I am so happy to have you here having this discussion is we can really get into the weeds but also hit a number of questions that I hear a lot. How does one content with the first attempt at at the lift not working out? IT is too heavy.

Something goes wrong. Hopefully not injury promoting wrong, but something goes wrong. Do you count that? Do you reset to work out? And then the counterpart to that question is what you do if it's too easy, went wrong because you can put ough IT on the body, take up, have enough set of down bells, do you abandon the and replace IT with another? I guess this is really a question of how much margin for error is there in volume up when doing this three by five program 是 two things .

that you like to start with。 Number one is I talk about lenning of partizan and the landing partizan. There's actually a new model newness model called auto regulation, which basically says you going to go in today and depending on any number of bio markers, performance markers or your performance, you will adjustment training based on how you're feeling that day.

And so seventy percent is that maybe, for example, not necessarily seventy percent of your one of petition max highest ever is seventy percent of what you going to do that day. And so IT actually allows you to auto regulate your training based on actually what's happening. And so you don't have to have as much long term planning in your programme design um because it'll sort of figure itself out as you're going.

You can use velocity determine the sort of regulation you can use actually as like taking IT up to close to a max for the day and then basing all your percentages on that daily max or a lot of different ways. So that is actually one of very effective strategy. And there's a lot of research coming out, out of regulation.

There's a lot of different ways to do IT. So that's one thing to say. Another thing to say is this three to five, okay? Um IT depends on our going for speed, power, strength, because while all those other variables are the same for three to five, the core difference between whether that is a power workout or a strength workout is the load, right? So if you are at a moderate load, say thirty percent of your own petition max, up to about seventy percent, that's going to be a power based adaptation of summing. You're going with high intent.

Can you sorry, I I have to interpret, maybe just clarify, what intent is yeah, you're attempting .

to move the implement or go through the movement pattern as fast as you can.

great. Thank you.

If you're trying to go for strength and you're below seventy percent, you're not really going to be improving strength because the total mass is not heavy enough.

And so really when we say strength, we're assuming you're at at least generally seventy percent or hire now if you're knew to training totally different thing, right? But if you're moderately trained to highly trained or you're going to mean whale in north of seventy percent, so I mean below that we don't really count anyways um that those are warm upsets basically, right? So one thing that actually give you some very specific numbers here, and I don't have all of these members as we can perhaps um provide a chart later, send out something to them, but there's a chart that you can look up called a phillipson chart.

How do you see P R I L I P I N prevent? And there's actually been uh a few studies on IT. It's it's it's been old. It's been around for a very long time. It's sort of in the coaching room handful of studies out in new zealand and came out verifying and invalidate a lot of IT.

But what IT effective does this is if strength is the goal, and this comes from the the power lifting way, living through the communities are optimizing, frustrating, then how much time do I need to spend at each intensity range? So seventy percent, eighty percent, ninety percent, because specificity is going to say this if you want to get Better, not a musk, their guy, at shooting a basketball. The most important thing you could ever do is shoot a basketball under the exact circumstances that you're going to do IT right? Specificity always went.

If you want to get Better at strength, the most important thing you need to do is that exact movement at that load. And in this case, if you wanted to get Better at your bench press, lifting at one hundred percent of your max on a bench press is the most specific thing you can ever do. The more you can do that, the faster you will increase your bench press max.

However, that's very hard to do getting hurt. It's also not addressing what I call your defender. So if the reason you can't bench press higher than whatever your benching now IT may not be your pure strength that maybe any number of things like you don't have enough muscle or technique things.

Okay, great. So specificity over here. Um variation on the other side. And so we're playing this game we've talked about of how do I make sure that I can have enough specificity in my training without leading to, uh, overuse entry, or how do I maximize or how do I reduce my chance of injure while getting enough specificity. And so we have a classic paradise here.

One actually training protocol you can look up is called the bulgarian method. And the bulgarians were an amazing at the sport of one of great option. Probably, in fact, the, the, the patriarch of this entire thing recently passed away.

I've an image of a nam sulmona glue pot hercules on the greatest way, that just a all time came out of the system. And they do a lot of things. But one example in the bugera system is they're going to do a one repetition maximum satch.

You take a little bit of break. You'll do one repetition maximum clean and jerk. Take a little bit of break, do one repetition, maximum front squad.

Take a little to break and you're going to repeat that two to three times a day, every day. That's specificity, right? Those people get extraordinary arly strong.

Now they don't do that all year around. They don't do that all their lifters. But this is when we're trying to peak for a major competition like olympics.

We are going so far into specificity. And that was very counter to the russian system at the time, which is much more of our classic period zing sort of approach. Okay, specificities is tremendous, but in doing that, the bulger's ans is brutal.

Zed, a lot of athletes, right? Because it's very difficult to handle something like that. You can really do that, that long without getting there.

The goal is to win medals.

The goal is it's a totally different thing in longevity out of here, right? Like we're trying to .

push the boundaries of orthotic changes unless someone has a naturally baLanced he. In general, if people do one sort of movement, I find that they tend to resemble the equipment that they did that moving with over time, right? That was a joke against kettle bells.

Commerce, of course. Of course I got IT. So we know specificity is technically optimal, but is not realistic, not for that kind of, if extreme situation.

So how do we balancing things? Well, that turns out this phillip, in shark gives you guidelines for how much time and by time, I mean how many repetitions to stand um in each of these replaces so that you get kind of the best of this world. You're going to find the same thing. By the way, when we get an enduring training, there's only so much training you can do at ninety five percent of your heart rate before he starts becoming like quite detrimental. You need actually spend a lot of time at those lower intensities.

So the phillipson chart walks you through how many sets, and he gives you a range like like I think that the bottom of IT is like um how much time you spend at like sixty to seventy percent every one or max and IT says like minimum of this set to maximum of this set. But the ideal number of reps per set per week is like eighteen, and then I walk you through. And so there's there's four criteria on IT.

Um I think it's fifty five to sixty five percent again. How many rebs theirs is? Like three to six reps percent. Um eighteen to thirty reps total, and I think the ideal rep ranges like twenty four something like that. So give to give you fifty five to sixty five, seventy to eighty, eighty to ninety of the ninety plus percent.

What you'll see is the ninety plus percent number is more like one to two reps percent for a total, about seven total repetitions. If you start cruising past that, um other bad things start to creep up in there. So that's a really effective chart. What IT really highlights though is even somebody who was trying to max my strength, you're going to spend something like thirty five or so percent of your training time between this like fifty five to sixty five percent range.

So you're asking you, like, well, do I even count that one? The the answer is, yeah, you know, in that range, if it's below fifty five, sixty percent, you probably don't count now guess some coaches don't count unless it's a bit about seventy fine is not a major distinction, but you're you going to spend the bulk of your time, you accumulating some some technique basically and skill and tisa tolerance very important. Um the next step is like twenty eight percent, I think this is sort of that the cut off of how much time you spend um between seventy eighty percent every one or max and then that jumped down like twenty three percent and then all the way to seventy percent. So you can walk yourself through that and that gives you a an extremely good guideline. And you'll notice all of these are still in three to five range is just really humanists late IT by total sets or to exercises so that can give you some .

structure to play with. We will provide a link to the pilot. In short, yes, in the showing te captions, training to failure when .

the goal is strength.

should one do IT? Should one avoid IT? Or does IT depend? Well.

yeah, IT always depends on the way that i'll generally say. That is because of what we just outline IT in the brand that you don't have to go to failure to see strengths, especially early or even modern. And i'm talking maybe five plus years in your lifting career.

would you call beginner zero to five years of training, intermediate five to .

twenty years of training? Yeah.

something like that. And then advances will be people that really put the time and energy into find tuning their program.

The vast majority people who think their advance .

are really what we all in .

all domains of life there, even as a scientist. Yeah quite rare to reach that number of dance. So um I actually don't have any problem going to fail.

You're quite often um i'm also finally people who don't want to go, although there you can get most of what you need getting what we call tactical failure. So this is like, okay, that was really chAllenging a boy, you started to have some breakdowns of technique. We're gonna call that good.

The only exception here I I want to point out is people who are either novice or beginners. They really have no concept of what one hundred percent means. And so I think it's actually very fruitful to take them to one hundred percent just to give them a guideline.

Where is that now? Of course, do this on exercises that they are comfortable with or close. And then you maybe maybe this is on a machine, maybe this is uh single joint movements or whatever IT takes for them to have companies.

But I actually I don't think you should be scared of these. They're not really um that much more dangerous than anything else. There's let me think about IT if you're going to do a front squat, are any exercise and you're one max is two hundred pounds.

Is that really that much more dangerous to do one try at two hundred five pounds, then IT is to do five tries on one hundred and ninety pounds? Like is that really that much work? No, like is not.

So you can do like we talked about the first episode, you can do A A repetition max estimate when you get to like eighty five to ninety five percent of what you think you are. And then instead of adding load, you just do so many rubbers. You can google that number and then i'll tell you the conversion and estimate of what your own max is.

That's fine. But also I have absolutely no issue uh in fact, I generally encourage you to take people up that level um certainly not day one or or anywhere close to that. But at some point, let let's see what you actually got.

I'm just i'm just going to cut IT off early when i'm going to consider to be one or max um anything more than in mind our technical breakdown? This is for that crew. We're onna stop and and call that good.

And ideally with a spotter, especially you bench pressing. Don't bench pressing alone in your basement kind of thing. A few people die each year from bench pressing alone in their basement.

We're used dumb bells. If you're going to do that hard, harder to die. They are using dumb bells.

Suppose you could drop them on your head or something, but not get stuck under them. Exercise selection and frequency of exercise implementation across the week. So I can imagine what the three by five teen done, three to five times per week. You can imagine changing up the exercises every workout, although concerning that most of these three by five routines are going to be done .

with compound movements.

the sooner later, one runs out of movements. If the goal is to hit major all the major muscle groups yeah however, let me give an example and ask if it's okay. Two, for instance, do the three by five teen where one of the exercises for back as A A bento overall you do on monday, wednesday and friday. okay? You know, I can imagine one could do that and still recover and improve over time.

But five days a week pender verse five days a week, is that okay? Mean, can one still progress? Um and there I could imagine it's a strong answer of depends because some people recover more slowly, others I am very comfortable doing pitting muscle groups once directly per week and once indirectly that's worked for me far Better than two or three times per week.

You know I get you know looks of sympathy when I say this, but it's actually is just how my physiology works kind yeah well, and maybe I am not optimizing a number different features. But the point being that some people really do seem to be able to train a muscle every day and still make progress. Other people seem to have trouble when they train a muscle every day.

So how does one establish exercise selection and when the goal is to make progress? And this brings up something very important, and we're going to have a whole episode about this. But local versus systemic recovery, you that know, is the whole nervous system becoming fatigue and is the muscle group and the related muscular skel systems becoming fatigue.

We're going to go back to thinking about when you make these comments about h IT takes you three to five days and you ve got Better results there. The assumption that you're probably running under is your training style is more reflecting that recovery time than .

IT is your physio.

Gy, it's not you. It's our training. So if you look at again, all the olympic lifters that are competing, there are gonna be squatting or some variation of skating every day.

That's onna happen like a lot of the times are training multiple times today and they will be doing some basically bar above full squad multiple times a day every day, six days a week. You know something like that. They're the best.

The world are getting powerful. They're tremendous good at getting strong. You can do IT right IT comes down um to what does your volume look like? What type of moments are you doing, what present, what overall volume are you hitting and how are you doing IT?

If you look at athletes, they train their legs every day when they're running around, they're doing speed legiti training every single day. They don't need no three days to recover. Can imagine the basket player trying to ask for like three days to recover between practice.

right? Well, to be fair, as you as you at me, i'm doing other things on the intervening days ah so i'll train a muscle group like legs and then i'll give IT four days before I do an indirect yeah um when I call indirect exercise relax which for me would be sprinting and then two days and then i'm training them again but then the last .

and actually has to do that every deck right right? So the answer is you absolutely can train any these muscles every single day. IT really comes down to volume and IT comes down to movement type.

Um and how are you getting so with in the case of a waileth ters and and athletes, we tend to see happiness. There's not a um there is two things. There is a long period of conditioning and I don't mean in durn. So what I mean is, is tishy tolerance conditioning.

So they are not going to start off their career at that pace, right? Their career might start start off at five days a week, but maybe every other of those days is a PVC pipe online and you're just training the movement patterns you're working on second league, right? And then eventually, maybe after six months or year, those PVC by day string into barbel on latest.

As soon now you went from a pound to forty five pounds. And eventually, as your years go on, that that right is up. So IT depends on the start. In general, speed and power stuff is so light IT almost require because it's non fatigue, requires almost no one of no recovery so if you were truly doing say like um you know when you say you is funny because when you say I do legs on monday as you don't even realize IT but an actually does legs everyday right but you're saying legs and what you're really saying is I do hypercharged y legs one days pretty much that I don't .

want to get into what I do specifically because it's less important than what other people chose to implement. But the reposition ranges anywhere from four to twelve.

So you .

smack .

in the pig onus long, this recovery volume .

is relatively low, intensity is very, very high, and workout are very.

very. So if you were to switch that and you were to stay under four repetitions, higher quality, a higher rest in between them, I would be willing to bet A A large one of money that you would be fine the next day, certainly forty hours. And if you were to actually go way lower and keep, you know, three to five and keep IT very, very light train for speed, you would have absolutely no issue the next day.

So he really comes out of function of a training. You're right in that hypertrophy, which is something that you probably need forty hours at minimum to recover from because what you won't see, our body builders. Training the same muscle group on mult days like very often and most will be indirect, but generally, they're not going to do that every single day, the same reason. So you're training in that song, that's what what is going to take a recover if you're train a different cyl, then I wouldn't take that long to recover.

So if the person starting out, would you recommend they pick three to five exercises and stick with those that that they can get their skill and movement and positioning and breathing all that really dialed in and then start to experiment by varying one or two of those exercises over time?

That's great if you look at the the conjugate model. So these are the the strongest power lifters as a collective group that ever existed, what they're very good at as they keep almost the exact same weekly structure, but they make a very small change and exercise variation. So for example, say say wednesay as bench day, right? They're going to always bench on wednesday.

Maybe this way you're gona do close ript bench and then maybe next week it's gone to be maybe A A special type of barbell. And then maybe the week after for that is um you know maybe we'll change range motion a little bit. So it's actually the exact same extra sizes where they are making a very small variation, and that change alone allows them to do enough specificity, but also gives them enough variation where is not the exact same stimuli, the exact same spot over and over over.

And that's what allows that group plus lots of other assistance, but is what allows that group to train very, very, very heavy, very consistently, not have to worry about too much planning for biotin ation and and this stuff like that, they get there back off by making small variations and exercise. I will say a major mistake folks do make as they change their exercises entirely way too often. Um if I were to have to pick one or the other, I would say don't change anything on your exercises for six weeks, probably really sick, maybe even ten to twelve weeks, and then you can make some changes. You should not be changing every single week.

The general, you're just you're not to see progress. This can be very difficult to do that. So um it's going to take you three weeks generally to figure out the group of the exercise, to figure out how well you can load IT what's too much where you woke up unbelievably store that was a train reck um how much do I loaded at that? How opposition? How long as is going to take? It's going to take you three or so weeks and then you could really start pushing there. So changing IT before that or in that time frame is, is you're not going to be able to progressively ly overload because you're not not going to know exactly we are out on all the exercises. Es, so it's very important to create standardization within them ah and then see some progress in a movement or a muslim group whatever we are going for and then make some changes.

So before we dive into our discussion about hypertrophy, we just get a brief recap of the general parameters for an excEllent power and strengths training program OK.

Let me hit you with this rapid fire and you may become asked questions along that. Remember those modifiable variables. Okay, so let's go to them in order.

And then what they mean specifically for powerful ship strength. So modifiable variable number one is called choice. So which exercises do I select for struct? In general, for power or speed or strength, we want to select compound movements.

You don't often see people doing maximum strength work for like a try step kickback. It's typically multiple joint movements and typically complex movements. In selecting these compound movements, we generally want to actually think about exercise selection of movements rather than muscle groups.

So this is an important distinction because we will see this is a different answer. We get type to be. What I mean by that is when we think about, again, strength reining, we tend to think about body building concepts.

We go to the gym and we do things like, I got to make sure I get my chest today and I got to make sure I get my hamstrings. And now you're selecting exercises based on a muscle. You want to work for strange development and power.

We want to think about movements rather than individual muscle groups. So there should be like things like I need to train explosive hip extension, which is like A A vertical jump, or something like that. I I want to train pushing or pulling movements, and I want to take, I want to train rotation, which is the whole area we haven't gone into, which is very important for overall health. And when this long gevalia, we want to select big movements by the muscle, the movement patterns that we want to introduced, and we just want to select a reasonable baLance between these. I don't care what the exact ratio is. You just don't want to go in entire six months without doing anything in this rotational area or an entire no eight to ten weeks without doing something um um with that the lower body hinge right so any number of examples there so just think about the rough movement patterns, upper, lowered, posh and poll, and then some sort of rotation that puts in a pretty gest spot. If you're using three by five method and you're going to pick as little as three exercises, just pick one for me, one of those groups, pick a rotation, pick A A push a, pick up pool.

I can easily think of a pushed in a pool um so for example, bench press or shoulder press, row or chin for pool and then squat or deadlift for what would be A A good example of a quality rotational movement yeah so anytime um you can use .

a cable machine like at the gym and you can do it's hard to hard to describe this excruciating but basically going to stand facing the cable and you're going to pull IT towards yourself and then rotate like you're pivoting like your um either swiming le golf club or hitting a baseball back. So you're facing one direction. I'm facing you right now. I'm pulling the cable towards myself and then i'm going to spend to one hundred eighty degree pivot face exactly away from you when I finished and then return IT back the same spot. So that's a rotation.

great. We will provide a link to an example of that, that you consider equality example.

a medicine bathroom, any number of things like this um our great rotational exercise, right? So we elect exercises based on that.

We generally then the kate because that is the case, we don't worry about things like e centric versus concentrate because you're denly doing a whole body athletic movement, right, which the events c concentrate portion is going to be folded into, that you really can't separate them out, alright? So that exercise choice are first variable. The next one is exercise order.

So because that everything driving power and strength is quality based, you want to do this at the beginning of your workout. You would not want to do anything fatigue before this. So no cards of askar training, no other uh repetition to failure your stuff if you do those before and now you're slower, all you've done is practice getting lower.

And and so these need to be done when you're fresh. You also need to do them when you're vary fresh because they are the most neurological demanding. They're complicated.

They tend to have multiple steps and they often in multiple plans. And coordination is a difficult thing. And if you're trying to do all that at maximum speed, your nervousness need to be tremendous.

Y frush h and so any amount fatigue here is only going to compromise results um to kind of rec amp that one of the major mistakes when training for strange and especially power is people worry way too much about fatigue. Those things should not be part of the equation. In fact, if they are, that's a very good sign.

You not doing this correctly, right? These are non fatiguing movements, especially speed and power. The choice order is next um the next one after that is volume and we sort to hit volume and intensity, which is the other one. Um we we talked about that the volume is basically identical between power and strength.

The the general number we're going to look at here, something like three to twenty sets total per workout per workout um but that would be like twenty would be A A ability of a special case and three to five was when I told you early, right? I'm just saying like sometimes you can actually go quite higher in cases, but that's the general range. In one.

somebody finishes the three by five workout for power or strength if they decided that they wanted throw in some careers and corals and totally a forearm work or a little bit of a jogi on the trade Miller or something. That's okay.

Absolutely, that there is a very little risk of interference. Four things like speed and power strength. You have a little bit of a risk only because now you're introducing fatigue, which if you're really pushing strength, that might compromise recovery.

I can imagine doing the three to five routine for strainer for power, and then somebody finishing up with um ten or fifteen minutes of hypertrophy m work and then being very seriously compromise if they try and come in the next day, even the next day, correct and do those big compound movements for speeding power. That's not just because they're sore, but the muscles may actually still be damaged. And I know you later we going to talk about somewhat tenuous relationship between source and recovery.

Yeah so that's that's a really nice uh hurt tics to pay attention to is you can but just be careful, energy starts to matter at that point. Um if you're really, truly trying to maximize strength, you would do nothing at all outside of that training um if you're just like I can't want to get stronger ends some other things and you're willing to lose strength, you know five percent of your strength gains, then you you're totally fine. The same can be said, by the way, for super setting. So super setting is an idea that says, like, wait a minute, you tell me to, I gotto take five minutes in between each set.

That's not so much. A problem now is with for smart phones, because people are filling their international intervals with social media and texting. Correct you.

you don't really have to go that long. In fact, there is actually a study that came out in last month that showed you know like really two minutes, probably sufficiently for most people. Having said that, if you really are trying to push maximum, bring that updates like three to five is very, very reasonable.

Um those train sessions are long because you have to take you're spending more time not doing anything, then you are doing something but you're trying to maximize quality. So that's a sort like part of um if you're not super worried about IT, you can actually do super setting, which is let's imagine a again, you're gonna some some lunes. And while your legs arresting, doing there three to five minutes, you can go over and do an upper body row or pull.

And when your apple bodies arresting, you're going back to legs. So that really cuts your time and half. Is that ideal? No, we actually run to study, uh, maybe ten years ago in our lab.

And we looked at that specifically, and we did see a reduction and strength performance in the super setting group relative to the group who did not super set the question then IT becomes like isn't enough you to care? So if you are, if artists say, hey, I can cut an hour out of your workout time, but you will lose five percent of your strength gain, almost everyone would take that exchange, with exception of people who are getting close to competition or really trying to set a new lifetime. P, R.

Or something, then you might say, no, I don't want any interference there. That last little margin is what I care about. Give me the extra rest, great.

So it's not a, doesn't work, doesn't not work. It's always a what are you willing to give up? Just get the .

practicalities of super settling are staggering. Push, pull, push pool, in my mind, are real because you have to take over large segments of the gym, which often times leads to a situation where your rest times are too long or highly variable because people are working .

in in un three, five of your friends .

because it's anxious when you are taking over all the equipment put in all seriousness, I think um it's wonderful if you have the space and in the format to do IT. But at least in my experience and observation, these people know who they are. Uh it's not practical to do on a regular basis. If you train in an open commercial jam.

tough to pull up. So um we've covered choice order, volume and intensity to a sufficient level. The last one is frequency, and we've had already sort of indirectly talked about that where frequency can be as high as like in this area.

IT really depends on your recovery. If you really, truly pushing maximum strength, you probably do need a few days to recover, although that's depending upon you. But bean power can be done multiple times day, almost every day.

Basically, the one exception would be maximum sprinting speed. You need to be careful, therefore, things like ham spring and especially if you're pretty fast. So you want to be a little more cautious of that.

But if you're doing easier movements like medicine ball throws or cut ball swing for something, you could do this quite often. And as long as the volume is is staying pretty low. Last little piece here is progressive.

How do I progress over time? So I mentioned this earlier, but just wanted fill this gap right back again before we had over hyper tree, which is three to five percent increase per week of intensity in general um and you can do upwards of about five percent increase in volume per week over time. And I generally recommend running that for at longest eight weeks.

But probably most realistically, you want to go about five weeks or so and then have some sort of A D load or back off week. If you do that, you you're generally going to be pretty good spot. So those are like the core concepts. Now there's a whole bunch of fun methods you can play with with with in all these category. And and I I would like to actually cover just a couple of them if we got a lot of more space for that.

sure. I'd love to hear about those. I D like to also just queue up one, which is, well, I joked about people texting in doing social media between sets.

And I, that's not a joke. Well, I confess I stop bringing my phone into the gym. Yes, because of the urge to, you know, take my mind off of the workout, I just started enjoying my workout a lot more.

Yeah and the workout go far Better that way. There's just much more efficient for me. I realize that some people just take place in the gym and so for I don't um look down upon anyone using their phone at the gym, but that really tends to help um me.

But I do wonder whether not there's an optimal behavior or mindset in between sets. Um i've heard before that pacing around can actually help to use some of the and other metal bolic by products of working exertion here that can lead to Better performance. I've also heard that um you shaking the muscles out. I mean, there's all sorts of gym law about this, but maybe there's also some decent science. I'm just curious if you have any specific recommendations that people could play .

with her try yeah so for for speed and power um you want to walk this baLance of stiff but fresh and so if you were literally finish a repetition, sit on a bench for five minutes, you would stand up for that fairly stiff and you wouldn't feel so resolve. This is all science, this is all nonscience, this is all practical licence right? And c data anethe data strength a little bit different, but it's the same concept you're walking that line.

Um in general, a lot of the times if you see power lifters, away lifters in between sets, they're going to sit down and not move for hyper fee can be a little but different because you're getting towards fatigue. And so the factors you mention like a clearing lack day, well, first of all, lack date is not actually causing fatigue. That's that's a giant mattheo.

which is why I teat IT up. No, i'm just coming.

Um but in the case of again, being power, you're not going to fatigue. Fatigue management was not a really an issue. You want to make sure that you're getting complete in ological recovery, which is a little bit slower than muscle energetically.

You're not out of any gas. What's the very right? You are not a lack of fuel. No doing three repetitions of .

a vertical jump totally. What about stretching between that?

Yeah you probably don't want to do that either. Um there are very clear examples of free exercise stretching stats stretching um being quite detrimental for maximum power production. The same thing for speed uh answering and that's been shown actually a number of times and a number of laboratories which is like A A classic hallmark any scientist looks for of like really jumping on board of an idea.

If IT show not only multiple times but in multiple laboratories for multiple scientists and they are all seeing the same thing, you start to get a lot of confidence that that's a real finding and and that's been shown we're done that or center for more performance. Not myself, but one of my colleagues is one a lot of stretching research. And you seen that a lot on everything from vertical jump, two ice, connect animal ears and enforce city curves.

And there's we we seen this as sprinting. We're seen this in speed. We're seen this and loaded stuff up. Um you don't want to spend a ton of time stretching statically, stretching a muscle or if you do that and you have to do that, say say, for example, you finished that just like feeling really tight yeah go head like you need to get the right position, especially for most people.

Where are you willing to sacrifice ten percent of power to make sure you don't get hurt? Yes, that answer is almost always yes outside of some very specific at this scenario. So if you're not in the right position, I actually remember having this conversation with Kelly.

Kelly start a long time ago was just like, yeah fine, i'll lose five percent if that means i'm not going to get that position in hurt my back and I totally, totally agree. So if you got to open up a hip or anker something to get there, get the right position, number one will live with the five percent reduction in power. And if you do, just reactivate.

So before you go to your working set to do something fast, again, a vertical jump, a short sprint and celerity and sort to get that system cleared back up, um if you didn't stretch IT for long enough and you can hold IT for long enough, you should be able to be just fine. So when IT comes, I pert V, I can really stress I want cause not it's not driven by intensity or outcomes being driven by an insult into the tissue. And so if you're free fatigue, my project IT doesn't matter.

If you're press tch that doesn't matter. We're not going for quality of outcome, are going for quality of internal signal, which is not going to be um changed by your force output. So he doesn't really matter.

You mentioned a few other things that one might consider in light of the list that you provided a choice order, volume, frequency and progression.

right? So starting off with power, uh, I just wanted to hand the listener show with a whole bunch of different methods to go play with, right? So as long as you have these concepts, the repetition range for power thirty to seventy percent of your one repetition max depending on the exercise and your training status um you you're going to get get power as long as your attempting to go fast is going great.

A lot of things you can try apply on metrics are a great example um of things are effective for um for power development. We ve matched medicine ball rose, uh short sprints. You can even do sprints uh unlike, uh, an area bike, which is a great super safe activity.

You can do them from like a ruling start where you kind of like get going a little bit and then you explode for five seconds to see off asking and good or a dead start like both of those are very, very acceptable. Um weight lifting movements. So snatches and cleaning jerks are tremendous ly effective.

In fact they are pound for pound by far the most effective uh exercise choice for power development without question. So those are good ones. Clamping pushups, speed, squats, these are all whole host of different things that you can do for speed and power development.

I'm depending on your account swings, another great one. All these can be done depending on your preference, exercise of availability. What's that your jam or not jam? And those things.

if somebody is more focused on strength that supposed to power, what are the additional variables they should consider again, within the context of this overarching theme of choice, order, volume, frequency and progression?

Absolutely, it's almost identical with a couple of small exception. Number one, you probably can't do as many working sets per week for strength because now you're introducing a heavy load and that's going to represent some sort of fatigue um load on the tissue, all those things. So you could probably get away with doing twenty sets of two of a vertical jump four, five times week.

You probably couldn't do that at a ninety percent on squad, right? so. The total amount sets in the total amount of weekly low, you can get to just need to be lower and in the intensity, right?

So we talked about that needs to be generally higher than seventy percent. Some portion of that being working. That is some portion that really truly being at ninety percent plus.

Everything else is is pretty identical. You still want emphasize maximum speed despite the fact you may actually not be moving faster because you have introduced load. You still need to be attempt in that, but you're going to be picking complex exercises.

You're generally going to be hedging more towards barbells and machines. So this is a case where body wait training can be effective, again, particular for the upper body. But at some point, you're really onna have to move past that because there's just a certain amount of load you can put on the lower body with just your body way.

You get limited by how much you way or I mean, is a couple of things you can do, but you're gna run out past that pretty quickly. And so in when IT comes to string, they tend to be less athletic movements because you we have to have a barbell on us. We have to have we have to be on a machine or something like that.

And so that's a subtle difference and exercise choice. We need to also be careful about the east tric portion and things like that. We don't have as much risk in in the a speed power one.

So um some of the different things you can play with there, we've talked about doing things like pushes and polls. I also love Carries. So a farmers Carry uh pushing a sled, dragging a sled, all kinds of things, a yok lock, all kinds of of Carry modalities that are very, very effective for strength.

Um there's a centric overload training, which we really have been gone into, but it's really advanced technique. You can actually load at greater than one hundred percent of your one repetition max, but you're only going to do the events c portion of IT. Um so physical logically you are much stronger essentially than you are concentric for a variety of of a muscle tissue reasons actually.

And so imagine if you can do a bench press of two hundred pounds, and what you might actually do is loaded to two hundred and twenty, and you would have a spotter and and maybe even use IT in iraq, and you would lower IT down under control all the way to the bottom, and then stop. Your friends would lift to back up the top and you just practice that east centric portion, you would actually be able to lower, say two and two twenty pounds effectively despite the fact that you ouldn't the lift, the backup um you don't need to start there. But that is a very effective method um for increase in fact argument. One of my one of my doctor students right now is is doing a project on this that U S C and he like ease focusing correctly on this and it's it's quite clear that often times is more effective a strain development than anything else because you can actually just like in the sweet example where you want to actually practice moving faster. So instead of practicing one hundred percent of you want to make retrying, you actually practice that hard and to get Better at IT um so that's as another a much more advance to please don't let me get sued by saying like folks be careful, make sure doing the proper exercise in your position and like caviar, caviar, caviar okay um but outside of that IT can be is is totally fine and safe yeah with IT.

when people get injured, they can't train, can't train you don't progress you you lose progress so certainly that's worth that.

So two more a little more advanced, Christie, that one throw out there and one of them is called class percepts. So close resets are there's a bunch of ways to do IT, but imagine taking a mini break in between every single repetition. So say, you going to do five repetitions in a row, but you're actually to do, to do one repetition, set IT down, pause for five to ten seconds, and then do the next one, pause to the next one.

Pause, pause, pause, pause, pause. So you can imagine doing like a squad, and you going to go down, explode up, you stand and you going to rack IT out. You can kind of shake back out, catch your breath, walk back in, do another one rack IT out, and you can repeat that till you've executed your three or four or five repetitions, and then you take your three to five in a break before your next set.

That is an incredibly effective way for both strength, power and actually hyperdrive py because you can keep the quality, the force output, the power up at very, very, very high because you're getting these little many breaks and you're not getting fatigue setting in by the time you you're say third or or favor repetition in that set. Um after repetition one he started to see very small, subtle reductions power up but because he start to see a little bit tea, you you take those five to ten seconds off, even up to twenty seconds, you can actually do IT. Um you don't see any drop in and force up but over the course of the five and so what you really have done as you've gotten five in this example, first repetitions, which is the whether we can to say, right, so all five of those had the same quality asp number one, which is again, as we're talking, that's the driver in string and so that's the one we want to preserve.

So IT takes a little bit longer um for some extra sizes is not very good. It's great for like a dead left because you set up back down, check IT back out, regroup. Hard to do with the bench you got to iraq back in and iraq back out that it's a kind of a pain as so there's some extra sizes that doesn't work well with and some that that does but cluster sets um and a lot of research on those very effective. Would you recommend .

somebody he's doing cluster or sets that they do them for every session within that week? Or justice is an occasional .

you do this could be your training strategy. Yeah absolutely. So you can really take IT that series. Um in fact, like if you look at again the way letters, they will do class set by the default not even trying to say say y'll do like a clean and they're dropped the way back out.

There are supposed to be doing so a set of three but almost always they're gonna shake, IT out, regroup and then pulled again. And sometimes they set of three text like a minute. And then, like, he here is funny because, like I, like I said, A A triple.

Pr, you like, no, you three singles. Like, what's the difference for you doing three singles? And I set a three when you took a minute between these rapped um I know that community so yeah I may give you your strategy like I could be like for this five week block.

This is all my training, especially for your compound movements if you're going to go to start doing some the smaller movements, maybe you give up on that IT could also just be something you do for your one primary exercise for the day. So do you that thing that is the most important first? And just do IT for that one.

And in the rest of them you can come dict IT if you need to save little bit that time um IT can also be something you do by feel so you know you two reps and you go like, i'm not feeling like poppy here like iraq gets a read for quick second and do IT so doesn't have to be ultra planned um I guess what i'm doing is is i'm giving you an excuse to make sure your super fresh for every rub IT matters. The last one I want to talk about here is what's called dynamic variable resistance. So a dynamic variables resistance is, uh, fixing the problem we have that was called the human strength curve.

So there are of constraints. Again, you are only as strong as you are in your weakest point of the movement. So depending on the the movement you do, this happens at a different range of motion.

Well the deadline is easy example um and also because we've done like research in my lab using this stuff on the deadline, so I can speak to directly. When you go to pull off the ground, some people are gona fail right at the bottom, mean, they won't get the weight off the ground door. Some people will felt just below the needs that cycling can to come back the hardest transition period.

And as some people will feel right at the top just before they can lock out, okay, great. So what that means is at some point of that left, you're going to only be limited by your strength in the weakest area, right? So if you have a constant load on the bar in those other two parts, the range motion or you are not the weakest, they're never truly being tested for their maxim strength because they're always being limited by the previous.

So this is the same argument that we will get into if people ask about should what are we you think about using straps, right? Um no strapping your hand with a bar. Forget those things like that. There is closing concert, there are times when you want to use this strap and there are times when it's a bad idea. So what dynamic variable resistance is, is either using things like a heavy band or or chains on the bar for people do that.

Um so in my labb we should have a first played on the ground and then we have um built in basically hooks in the front, the back so we can actually set barbell on top of the force plate where you stand on IT and then run bands from the back to the front running over top of the weights and so when you stand up as you're going up vertically, the bands are getting tighter and tighter and pulling the weight towards the ground, so the weight is getting heavy and heavy as you stand up. So as you start to gain mechanical advantage in your positioning, you start to increase load because the bands are getting tired tighter title. So this allows you to train that full part of the strength curve and to chAllenge um your stronger areas would have your weight and your weaker areas with lower weight, you can do the same thing with a bench press.

You can do IT with uh squad and any other exercise variation and dyna variable resistance um is incredibly effective for a number of things. Um you're going to give up a little bit um because the total number you can put on the barbell is lower because you're going be adding, you know in large case, of several hundred pounds of band tension. And so IT prosing cons.

So it's always a game. IT changes the curve, but it's it's A A very good technique. Um that the people is fairly easy implement. It's fun and effect.

If you tried this on on a bench or squad, you're going to at the first time you you give to go here back oh my god, because the bands are pulling you all over the place. We have to get very stable, very quick. Been shown a number of times a handful of studies out of many laboratories to be a very effective training technique, a little bit more advanced.

But I wanted to throw that there for the folks sector. Maybe just tired of sort of doing the same barbers and numbers and machines and you want to try some different a very effective technique. Sounds like fun. Yeah, it's great.

With your permission, i'm going to read back my summary list of training for power and training for strength according to your description. And you can tell me where i'm right and where i'm wrong. I'm going to pick three to five exercises, and these should be compound exercises for multi joint movements.

I'm going to perform those exercises for three to five repetitions each. I'm going to do three to five movements total per workout, and i'm going to rest three to five minutes between sets. Okay, if i'm training for power, the weight loads on the work sets or not the warm upsets, but the work sets are going to fall somewhere in the range of thirty to seventy percent of my one repetition maximum.

yep. And the larger the movement, the higher that number goes. So on a squad, you're okay getting fifty sixty percent on a bench, you would not want to go that high um you would want to closing thirty to forty percent. So the way you scale that up and down is dependent upon .

um the difficulty the moment great if training for strength i'm going to have my work sets be seventy percent or more of my one repetition maximum.

And the only thing to add there is in the case of that, actually all them um it's a critical less than three reps per set. So a single or a double one or two p is also fantastic. So uh we use three to five is the concept, but less is okay.

Going more than that is generally not a good idea. So less is okay. More than not.

then you listed off a number of really valuable. I don't only want to call them fine points, but important points to keep in mind within agent both of these programs. One that really stands out in my mind is this idea of if I perform the three by five program, but i'm also including some hypertrophy work for arms or caves or muscle groups that might not be hit as directly as one might like during the three by five component.

That's okay. But do that after the three by five training, and keep in mind that that additional work can potentially compromise recovery for the three by five power promoting or strength promoting program. The example being, for instance, if one does one work on the first work out of the week, or even the know the third work out of the week or the fifth work out the week, and that ARM work is higher repetition, higher to be directed work, it's reasonable to assume that IT might impede some of the three by five power promoting or strength promoting training in the subsequent workout. So just to be mindful of that and perhaps tottle back on the intensity of the volume or if my goal is strictly power or strictly strengthened, probably best to leave out other forms of training.

Yep, love IT. One last little thing I don't think we did. Justice is intention and the reason want to go back to this now is because we've talked a lot about specific loads you have to hit, and that's generally the case.

But if intention is there, you can judges those numbers in terms of how much logos on the bar. In fact, you'll get as low as no load on the bar. A great example here is like a plane exercise, so you can do a plane in what you get the position, and you simply contract the least amount necessary to hold the position.

Also, you could contract as hard as possible ble pulling your sky, you let down on back, squeeze your core, squeeze your codes, squeeze your globes. That is actually going to still help strength production because you're attempting to contract very, very hard, even though coron quote below is the same. That thing extends to wait on the bar so you could theoretically see large improvements in strength at fifty percent of you want to a max if you're contracting as hard as possible.

And so there's a lots, lots and lots of different ways you can train for strength that are outside of this weight lifting, weight training spectrum. And in view of people, if you hear things like this and you're like, wow, I know I read this book or I saw this other coach, you know, like, I had so much stronger that way. Well, if intention is there, those are absolutely possible.

This could be anything from body wave style of training. IT could be very low load implements, self. So a cattle well, a light kettle bell or a ball. IT could be single leg. Training is like all kinds of different methods.

They will only work for strength, though, when you're past your first, you know handful of months of training, if intention is there and if IT is, then these specific numbers and protocols don't matter as much. So don't get too caught up. And then if you're not worrying about exercise quality, and this is very, very important because you mentioned earlier about how you stop taking your phone into the gym with you.

Uh, one of our former students, uh, ramzy nyum, is the head drank laticia coach at the university kansas. And he made he made a great post a couple of days ago. He he gave sort of a tip of, how do I improve training quality? And one of his tips is set your playlist before you go the gem.

And the reason is people and spend so much time in between that just finding the next song. They, like IT, makes their work out so long and so unproductive. So that is one strategy.

Or do what you do, which is ditched the music entirely. When you don't have music or phones, look at you only have one job, you only have one thing to pay attention to. And what you'll find is the quality of the training will go up exponents um you will feel kind of go on board.

But that just means you go back to training and you'll get a lot more than could you have one thing to focus on so you can get a lot more done when you avoid those distractions and when you're doing strength and especially power work, since it's not fatigue, a strength will be a little bit, but power won't. People tend get very bored. They're used to either feeling up a pump or a burn or a sweat or and that's they're perception of my quality workout.

These exercises will not hit that for you. So there has to be another metric you're looking at, which is i'm going to try to move as well as I can, as hard as I can that's going to produce your results. And if you can't do that, you might as well as not do these workouts, go do something else.

You're just going to be wasting time. You're going to be burning of very low monotonies. You've wasted an hour and you're going to go right back to the place you were.

So be very intentional. Um there are actually some some studies showing the music can hands performance we have done some of these are lab. So what's that means is not about the music precedes about the focus in intent and do whatever IT takes to be very focus in intent. And you can actually get in out very quickly and get a lot of work done and see a lot of results.

Love IT. Okay ay, let's talk about hypertrophy, the topic that occupies the minds of so many youth, Young men, but also a lot of women. I think one of the really interesting progressions that's taken place in the last decade or so is that far more men and women are using resistance training in order to evoke hypocrisy, growth of muscles, for static reasons and for all sorts of reasons. What are the ways that people can induce hyper graphs? So not to correct .

you or insult you, but probably a Better way to think about that question is really, what simili do I need to give the muscle to induce hyper? Now there are um hormonal facts that are important. There are nutritional factors.

But just to stick with the context of training, this is really gna frame a lot of our answers. And as you'll see, it's one of the reasons why I call hypertrophy ing kind of idiot proof in terms of programme. Now the work is hard, difficult and all that, but the precision needed is a lot less than what we saw in power and strike.

And so if you know there, like it's very important that you do IT in this style with this intent and with within these parameters. And if you're also the framework is not hyper chivey has a very broad range um in terms of your actual applications. And this is why you have and will continue to see countless styles of training that all work.

I mean, I know you were mentored earlier in life by one of my favorite people in this entire field. Mike manser, like this, is an absolute character. His style was completely different than what you would see in A A classic textbook.

Um or or any number of different influencers or coaches or individuals. And if you've ever thought thought yourself like why is that all these programs work and people love to jump the things like, well, it's the stairs. Ids, like just get that other equation for now independent of that? Or if that's not even part of the equation, you're still going to see results.

And the question is like why? Well, that's because what's driving changes and strength and power. All the adaptations of specificity was driving changes in hypothesi is much more well rounded as you have options to get that. Remember, you're training a movement and now you're training a response and a muscle cost of growth that's very, very different.

So if we look at like the classic dogman, we have to basically chAllenge the muscle to need to come back, in this case, specifically bigger than the new trends needs to be there to support that growth. And the new trends aside, perhaps we can come and a few more medicine and talk about that. So all we really have to do is going back to our our dog of activation of something on the cell wall.

We've talked about this earlier that's got to induce that signaling cascade that's got to be strong enough to cause the nucleus react to IT, to go to the ribes zones to initiate the entire cascade protein synsi. okay. So that signal has to be one of a couple of things.

Either there has to be strong enough one time IT has to be frequent enough. Or IT has to be a combination of these things, all right? So I can get there with a lot of frequency and a modern signal. I can get there with very low frequency and a large signal like more. I can do what you do with with mike back in the day, i'm sure.

and still train that way, still train each muscle group, mainly once a week directly and once a week indirectly. So all you can .

all you have to do there to not fail is to make sure the training is hard enough and it's going to work. If you choose the frequency path, then you actually have to make sure you're not training too hard to where you can actually maintain the frequency. The only wrong commodation here is infrequent and low intensity, low volume.

That's yet as long as one of those three variables is high, you're going to get there because the mechanisms that are needed to activate that signal cascade wide ranging. And this is why when we even see things like blood flow restriction training, right? This is when you put like a cup on your ARM or your leg and you blocked blood flow and you use no load or as low as, say, thirty percent of your maximum, and you take IT the fatigue failure.

That actually is an equally effective way of using hyper trippy despite the fact you know, you're using three, five, ten, maybe most twenty to thirty percent if you want to max. why? Because you want through through the route of of meta lic diurnal.

Okay, other ways say a higher load may be um as heavy. You can first say eight repetitions is going to get through through what is called mechanical tension. And so there's there's these different pass so we can get to the same pot eventually.

These things have a saturation point, so you don't need all three of these mechanisms. The third one, of course, being muscle damage or breakdown. And I and I know I want to chat a little about that, but none of these three are absolutely required.

You can have multiple of them mina session. Um you don't have to have breakdown at all that is a complete uh really to flat out lie that you have to break a muscle down to cause us to grow that that is not needed at all. You have to have one of these three things though.

And so again, this allows you a lot of flexibility, which is why crafting your program, which is best for you, is actually fairly simple when that comes to approach, you just have to make sure you do the work and you want to make sure you have a few standards in place with the exercise choice and some other things of all. Um well, hate this a second, but that's really the fundamental way of getting to IT um making sure either that signal is loud enough or frequent enough to give the nuclear I A convincing enough reason to spend the resources because you have to remember two things. In order to grow num skeletal muscle, you need a minal asis which are your a supply, and then you need primarily carbon hydrates as the energy source to power.

That sentence is process. You remember basic chemistry. He says, if you're gna take two atoms and you gonna pull them apart or put them together, that's going to take energy, typically in most of actually metabolic.

When you split a bond, you're gonna get, it's called extra ic. You're gna get energy from that. When you put them together, that's going to take energy.

This is why we call that protein syntheses, right? So you have to convince your nucleus that one invest those resources in energy, primarily carbohydrate, but number two, and more importantly, invest that supply. There is a ton of possible energy, but there is a very low amount of immense is available, and you need them for many more things. Then just taking your biceps from seven hinting inches to eighteen inches, right? It's not going to do that if you're in a position where again, you can sustain immune function if if red, blue will turn over, needs to be higher earning.

The other mean like tones of things that you need proteins for so you have to build a like, are you sure you really want to spend these resources and build in a muscle? Because once we do that, it's very difficult to go backwards, break them back out and bring the minos is back into to that availability pool so we can use them for either another function entirely or even a another muscle group that's called protein redistribution. By the way, when you say um maybe you don't do um a lot of our body work in your training and you're not eating enough protein or a minimal mt and you're doing a lot of lifting in your legs, you you're notice your legs will get larger but that's actually a lot of times you're pulling the protein from, say you're about this case and redistributing IT back down um to the quiz. So that's the way that what you have to get to and in terms of application, what numbers to hit, we can go through to one of our modifiable variables, just like we did with speed and and strength, power and walk through some of our best practices in each category.

yes. So i'd love to talk about those modifiable variables as they relate to choice of movements, order of movements, volume, so sets and repetitions and frequency of training.

And i'm particularly interested in frequently of training because that relates to the called split, where typically one is not training their whole body every workout, although there are, i'm sure, hyper trippy workouts that IT um our whole body workout, but where people are dividing on their body parts on on two different days. So would love to go through this list one by one, starting with exercise choice. Cool.

great. So in the previous section, we pretty much that exclusively choose your exercises by the movement patterns, and you want to baLance with pushing and polling and rotation, things like that. In this particular case, you have the option to do either.

Here's my recommendation. Most people default almost exclusively to choosing my body parts here, right? I'm going to do cafe and shoulder today and chest n back whatever combinations of things they want.

That is clearly effective strategy. However, uh, many studies have actually been done where you choose by movement patterns, and that is actually equally effective. Now one little cave out actually should have set a few minutes ago.

When we talk about the research on muscle ipod py, IT is important to distinguish the fact that the vast majority this research is coming from a novice to moderate train individuals. There's actually more and more research coming out on train individuals, but that's still moderate range, right, even those one. So what happens in those people that are actually way past that point, do we don't know scientifically? It's very difficult to do research there.

So it's an important cabinet I will acknowledge when I say, hey, you don't need to do this. You have to do this. You assuming a training status of a moderate to low um mayor may not be true past that we don't know scientifically I have certain thoughts personally but the science will only take a start far so that being said, you can actually choose by muscle um or by movement.

Peter here, whichever is, is your personal preference. And this is actually where you can not just become a good coach, whether you're coaching somebody else, do this fitness journey worth yourself and give them a little bit autonomy. So maybe you select the first three exercises and then let them select one every day.

And so if they especially want to make sure that one muscle group grows, let them target that muscle and maybe the rest day you've actually spot up as possible or something else like that. Um all those strategies are effective personal preference. As long as the total amount of volume on the working muscle is equated throughout the week, which will get to those numbers in a second, then you're going to mean the exact same spot.

No problem. I would actually generally encourage people to choose exercises um in a variety of fashions. I actually think that it's important that you do some um number of combination of what we call bilateral and unilateral exercises. So by lateral being, think about like a squad, we're by meaning two lateral, you have two feet on the ground moving in sequent unit or is one.

So this could be something as simple as a um rare food deliver IT is bad IT could be a single league lake press or single leg curl could be a pistol squad, something where the the individual limbs moving one that time you need to have a combination of bilateral and illiterate. I'm trying that's good to do for strength as well, probably not super important for power, but i'm also very important for making short for my purchase sake. You're not getting any imbaLances um as as you progressed, especially for months and years of training.

So make sure you're doing a little bit of accommodation. Whether you want to pick specific implements, that's really a methods question and a preference question. Then IT is concepts.

So dumbbell great cattle, well, fine barbell awesome band doesn't matter body weight that none of these things are as important because all you're trying to do is create a certain insult in the tissue. And the implement is just which everyone you feel best doing IT. And this is where actually machines coming to play a lot.

Machines are greatly underappreciated. There are a fantastic resource, especially somebody who's either early in their fitness journey or somebody who really is having a hard time targeting in muscle group with a bigger compound movement. So when you're choosing exercise for a position y, you're gonna to start with those bigger compound movement that's going to be drive a lot of the adaptation.

You can get to the single joint movements like a little bit later. But having said that, because of of the way that people move differently, their bomb or their anthropometrics and and their bomb mechanics and even their technique, the same exact exercise will not necessarily work the same exact muscle groups for multiple people. So if and I both went did a back squad um if you did a little bit more of what we call a high bar squad, so this is the bar is literally sitting up tie up on your neck.

You're keeping your back more vertical. And because in order to do that, you shift your knees much further past your toes, keeping, of course, you're whole foot on the ground and good position. Okay, that's going to generally put more of an emphasis on the knee joint, right? And so that's not a bad thing.

You tend to see a little bit more work in the clues there, a little bit less work in the spinal records and back because you're actually not supporting um the weight horizontally, which is a it's a much more difficult, sir, it's it's vertically stacked OK. If I were due in the classic wo bar squad, which is again lowering the bar down my further down my back towards more more like my shoulder blades, I probably take a little bit of lighter stands and when I squat I drive my glutes back further away from midline. As effect as a general rule, if you take the midline of your body, the thing that moves as a farther away from that midline is likely to be the thing as activating the most.

So in the case of the of the front squad, you're not generally going to be using your glue as much if you're that are not in transcribe, just that high bar squad. We're very, very vertical your knees, you're going to be moving very far over your toes. That is fantastic.

Therefore, a little bit more need dominance. Can we say the other version here? You can keep your friends really close to vertical. You move your bt backwards, you're gonna to then lean forward with your torso, which means that there will be more low back, more glues and a little bit less than now. That's a general statement is not necessarily always true.

But as a guideline there, that is one exact exercise where you may be going, man, i'm trying to improve this clear weakness I have in my quotes. I can't even leg extension in my body way. I have a significant problem there.

So maybe in your particular case, if i'm hammering you or you're harming yourself in a squad of erse and are wondering why cause aren't getting any stronger or are growing any size IT may be because of the style of the movement. So I may need to go, all right, look, squats in general, you look at the research, are an excelling exercise for quite development. But for you, they are not because of the way you stand or just because of, you know, neural activation. That doesn't matter. So I need to take you to a machine and isolate that muscle groups so we can make sure we see development in that.

So if you're trying to grow a specific body part, uh area, individual muscle is a very important that you're actually seeing progress there and don't worry about well, in the textbook, the bench press is supposed to be good for your pack because if you're not actually moving the right position or depends on the angle in which your storm m actually sits in your body, A A bench Price may actually be doing very little for your pet and you may need adjust to say, an incline bench or decline bench or a pet fly. So machines can be fantastic tic at letting you isolate without having to worry about things like stability um your low back position, getting her or your neck out. You can really concentrate on just the movement, concentrate on the muscle and let everything else kind of go away and ensure you're getting training in .

that specific area. Those are excEllent recommendations. One thing I want to ask about is prioritising specific body parts and therefore specific exercises. And here i'm not necessarily referring to trying to bring up us so called weak body part.

No, the area that tends to be other genetically deficient because some cases I learned for a, since I ve seen a lot of competing track and field championships, I love washing track and field as a spectator of the hayward d field of an organ whenever there is a meat. Really love that the sprinters are amazing. Um they have some of the highest caves in the world that i've ever seen. I mean like little like micro caves. But they are fast to yes, is right behind the knee.

And they may have a very long distance between that cafe and their foot, which that makes proportional excEllent, right?

They wouldn't stand a chance as a competitive body builder, no, but because something different is being selected for in body building, but obviously their their magnificent for sprinting. Most people, of course, reside somewhere between the extreme of you very long muscle belly from origin to insertion um or very, very short muscles. Usually people have one or two body parts that they want to emphasize for whatever reason. You know these days that seems to be people really, whether they say now, like goes to the new bytes or bytes, the new.

by the way, I am so pro curls .

in the squat rack, love nobody kill me, so everyone has their thing. But the that they would like to emphasize. But I have a question because we're specifically talking about hyper chopine, which is should people give themselves permission to not train a body part if their goal is baLanced typography? I'll give a couple of examples.

One of the reasons why I ference is not done a lot of free weight squat is because despite my quarter's ships being rather weak, according to you, they tend to grow rather easily relative to other muscle groups. Goal for me has always been baLanced development. yeah.

And so I emphasize hamstring work and I emphases you know, caf work and hasty work. Um I don't train my quotes at all, but I do far less for them. And I avoid the big compound movements for them. I occasionally do them. And what, again, this is not about what I do, or don't do you.

But I think that in the context of a conversation about hypocrisy, is IT appropriate to give people permission to say, listen, if you're just genetically, you know, strong, large lat, doing what of cHennai s and rose might actually be the worst thing for you if your goal is baLance ed development. And I I asked, because I don't often hear anyone, any credential people, give people permission to completely avoid training a given body part if their goal is baLanced development. And yet I think most people who are resistance training are seeking baLance the development. I don't know anybody that actively wants to have big up our body, small legs, I think that comes from neglect and lazy is in most cases sometimes injury related or other things. But I think this is an important point to raise that any good program for hypocrisy, I would think, would have to take into account people's genetic and natural variation um sport based variation in which muscle groups just tend to grow easily for them, in which ones require a lot more focus and work.

Yeah absolutely. You first way have permission to do or not do anything you'd like to do in terms of of hybrid ric training, uh, I generally would not recommend this regarding a muscle group entirely. I know that's not what you actually suggested, but just to make sure that people didn't hear that that way.

What I would do is, in this example is I would continue to those big moments. I would just keep the volume up so I might do two sets or something um twice a week. Um that's a whole matter reasons.

You want to make sure that those motor patterns are there. Um you want to make sure that the especially the benefit of these compound movements is you get to work so many complimentary muscle movements at the same time. So in the case of like a loaded squad, you're only working stability in the hip um as well as the knee but you're also working upper body.

Your wrong boys are keeping your position your neck as sustained position your toes, everything is working and so it's really difficult to get those things. When you take a that movement out and you replace that was A A, A machine hamstring crew, that whole element of baLance in a logical control is very, very important to maintain over time, and that just get removed with if you go to machines only. So I would keep some of those things in maybe even not all year around and maybe one quarter of the year, two quarters, every other rotate at at something like that as long as is going.

You're not if the reason you weren't doing, say, those squad was because you like that, he's my backers. Okay, great. Then leave IT up.

But if is this simply you don't want your clothes much, I would just keep that volume low and do something just to kind of touch IT, keep IT activated and to maintain all those other things like flexibility, range motion. I would bet anything your ad doctors are probably under developed right now. You can get those by doing your squats because you're not really doing, i'm sure, much adored training. And so things like that, that just get lost when you are only thinking all big muscle groups um that that come inherent in doing the larger movements and so you don't have to worry about them or train them separately.

Appreciate that. In reality, I do two to three really hard working sets of hack machine squats per week yeah that which is plenty for me to maintain and even get a little bit stronger. But per our earlier discussion, about a year ago, I shifted to doing very low repetition ranges to main strength in that move. But I am actively avoiding hypertrophy in that muscle .

group yeah or another solution would actually be doing something like one set to failure a week, not even extremely long. Just you know do something in the eight to fifteen repetition range um at the end of all that strength said and just a little bit of pumper then and then so just that those muscles can touch that level of fatigue, touch that left of train and mechanical .

tension lock away, right. Thank you for that. What about exercise order?

amazing. So in implicit in this exercise choice thing is what you're going to see these modified variables interact with each other, right? And you can clearly see how when we talked about volume.

And to clarify, volume is the repetitions multiplied by the sets, that's typically how is rest? Well, well, that can we directly influences by intensity, the heavy loads you put on the barbell, the less repetitions you can do, and the inverse, right, uh, revs, the shorter you keep your reviews, than either the lower the weight has to go, the intensity, or the lower the revenge has to go. Order is the same thing.

Choice is the same thing. So all of these things modify each other. They play a little bit of a hand and and what everything else does.

So with the exercise choice thing role in the exercise order, you get to play a couple of games here. When we talked about strength and power, I basically said, stick to the big movement's most complicated compound movements. First, you don't have to do that with a project.

Y, you can do this in a couple of days. You can do the thing you're just simply most interested in. First, you can do this thing called pre fatigue. So say you, you're going to do a back day.

You can go in and do nothing but isolated biceps as you're very first exercise and then roll into uh your your pulling movements because what you'll see is during most pulling activities to buy subseries secondary or tertiary muster group, but you've preferred them. You've guaranteed that muscle of most interest got its its most training and and everything else is secondary. So you can start, if you want, with single doing movements, you can start with isolation stuff or you can start with compounds up.

Um either way IT, this really comes down to preference and what you're specifically trying to develop. Now this also goes back to the exercise choice question, right, because this is sort of the same thing, right? Like which one of my choosing.

And where I wanted that the captain was the exercise switz. And and so we just start to talk about them. Am I doing by pass split? And I know a question.

I get a lot here as well. Which ones should I pack in to together? I'm not really concerned of IT. What you all you should worry about is how many times per week and in effect, total volume you achieve on a muscle group per week. And I don't doesn't really matter how those things are folded in IT, it's really a personal preference issue. Um one mistake that we see here commonly is grossly underappreciated that the legs are not a muscle group, right? So the legs have a whole bunch of muscle groups in them.

So we see a classic split like i'll do shoulders and chest monday and then i'll do, you know by steps and four arms tuesday and then legs wednesday or whatever and then back to upper body and I was like, you're like, wait, you have four days dedicated to the upper body and one for, quote, quote, legs well, like, you hope you you can see the ambiance. What is going to happen over time is you're going to do do far more a provide than you are a lower body, and that's not appropriate. So you just want to think about your lower body like you would do if you're going to do body part spliced, then include those things as well and not just chunk everything in his legs once a week.

If you want to do that, that's actually okay. But that day has to be very, very chAllenging. And you probably should do a quite a bit of volume because you you're almost surely not going to hit the total weekly volume needed to optimize muscle growth if you're literally only doing once a week. I be your code on, quote, legs.

So along those lines, let's talk volume. Yeah, how much volume does each muscle group need per week in order to generate and for that matter, maintained hyperdrive phy.

right? So kind of a minimum number where to look for? Here's ten working sets per week.

correct? Per muscle, good. correct. And um just to make sure that everyone's on the same page, if I do a chin up or pull up, i'm going to mainly be training my back muscles, my lats if i'm doing IT correctly .

lats and rob.

right. And if so, but they'll be indirect targeting of the biceps. So would you include indirect targeting? So for instance, if I you said ten sets per week, let's just use bytes PS because IT seems that that go to generic muscle for what? Why is that, by the way, that when people ask somebody, you know flex their muscle, they always flex their best. So they don't flex their .

with my children as the very first most live thought them of like they are .

glue no there's there by was A R in good, good healthy parenting advice from the darker and the open. So if it's ten sets per week for biceps in order to maintain or further grow the biceps, but does that mean if somebody does ten sets of china ups or ten sets of chinese and rows that they are checking off any of the boxes for by seps, assuming that they're doing the movement properly and targeting the major muscle group that a given movement is supposed to target, which in my mind, when you're doing up, you're supposed to mainly be using your back muscles and then there are secondary muscles or secondary activation of other muscles.

But of course, some people, their arms grow like crazy when they do chin ups and their bag doesn't grow at all. So is where we're back to the kind of genetic reloading of the system um if you will. So how how does one meet this ten such per week minimum when dividing different body parts and thinking about this direct and indirect accurate.

So to think there's no specific exact rule here. And this is why these set rangers are ranges, right? And this is we don't say like ten. So ten would be sort of the minimum number you want to get to. The more realistic number that most people, especially if you're advanced or even intermediate, is more like fifteen to twenty working sets per week.

okay? Now if you're very well trained, you probably want to even pushed more towards like twenty five and in fact um pass that there's this not a lot of research. So the afternoon number may be thirty. Don't don't really know is is hard to get that much work and they may actually be different to.

And here we're referring to natural athletes. That is people who, for whatever reason, either because they're not taking any prescription drugs or maybe if they are, whose levels of state hormones only the androgen like test after sa do not exceed the Normal reference range values, either because that's what they are naturally or that's what they're replacing through formal ology.

When we think of technically, someone could be taking exogamous hormones to replace a deficiency and then they're still a Normal range. okay. But I just want to clarify because you work with athletes, a number of different sports where drugs are are not tolerated IT and the general population that what we are talking about here is for the general population and not for scarred using athletes correct?

OK yes. So um so ten was this sorted that like absolutely imus number to maintain, which is actually pretty cool if you think about of this way. If you were in and you did three, six to ten the very three .

set of .

ten repetitions correctly, you ready at three you did that three days week. You're at your nine. That's almost ten.

If you also just want to the gym one day week, you did three set to ten and you did three exercises, you're at nine, that working sets, you're basically done. So achieving ten sets per week per muscle group. And now we're not even talking about indirect activation of a secondary.

So you're going to hit ten fairly easy um essential that hitting twenty is actually still not that hard because what's actually going to happen there. So in your example, if you're doing your chinese um well, would the best sub count there? There's no exact rule there because uh, there could be technique issues, could be hand position.

So you mentioned chinua very specifically a chi nau p is actually going to put your hands in in this position where your palm s are facing up, right this is supernal pronation. So you should be there. Well, that's actually quite different than I pull up or your hands are are in the opposite direction.

So um a china actually is going to be pretty good active, your by steps for most people up. So you would expect actually to probably contact because this can be very difficult to not see some fatigue. Your bips depending on you are mechanics depending um and by that I mean just the the segment length of your bones, right? That's where muscles are original insert.

There's not something you can do, but it's not a technique or a focus issue. Is this simple fact the matter of that how you pull best in that area um the position with your hands are um on the barba wider grip or narrow group is going to change muscle use. So we talked about um earlier, I think in the previous episode that exercises do not determine obtained applications but exercises do determine things like the movement plan, the join you use and typically the events c concentric service ratio as well as often times the muscle groups involved.

So there's just not a lot of things you can do depending on how you are built of you know some exercises activating a secondary group you don't want. Not always the technique issue may just be that how you're built, right? And the same could be true for a squat um the high bar which is low bark sort of example we talked about earlier.

It's you know you you can see plenty of of evidence on a muscle activation studies where people even doing the vertical background style have tremendous activation and folks doing the the low bar I have tremendous quality activation. So H A lot of IT depends on personal mechanic. So what I countered is a question really you just have to ask yourself, number one, do you really care that much?

You know you have a range to get to. If you are anywhere between ten to twenty five working sets, you know you're fine. So if you count or don't counter, it's just going to change the difference of doing whether he is seventeen working set or twenty three.

And either way, you're fine. So I don't really care. Number two are, are you actually feeling anything there? So if you're doing your chin ups and your bics are blowing up, i'm counting that. If you're doing that, you're like, no, I don't feel any fatigue as all my, then I probably okay, we're i'm going to compete is so you can just let that guide you a little bit towards your account.

Yeah i've always noted that there are certain muscle groups that are very easy to isolate yet went overload and those are almost always the same muscle groups that are easy to contract very hard without any load whatsoever bingo.

You know that's actually really insightful so um you can kind of use this heroic of like if you can contract your lats just standing here, you're probably going to attract them very well when you left. If you can't, you can probably assume about the same things gna happen so uh yeah you'll know um this actually the last are actually really interesting um because they tend to be one of the more difficult muscle groups to learn how to activate.

So if you're in your journey is like I have no idea and um you can look up like a lot pose so how do you like how do you put last that? How do you show that? And if you do that, you're like, wow, there's no movement here.

Just recognize that extremely common. And that is probably going to take you many, many, many months of trying before you start to see the movement and probably even a few years before you really start to see activation. So you're not some sort of like specific like special genetic and omy.

It's very, very common. It's uncommon to not be able to active with your PS, right, that everyone can do that. But if you just like, man, I can't get this here.

I'm just going to stop doing that. Do not do that. Just keep at IT and just keep concentrating and thinking about the most group. IT will take some time. It's very common to chAllenges activating .

yeah i've noticed that many of the muscle groups that were responsible for a large fraction of the work in the various sports that I played as a Young child are muscles that are very easy for me to selectively isolate and induce hypertext y, and I suppose i'm one of those mutants where my lat happened, me one such of those muscle groups. But I think that's because I swam a lot when I was.

was said little, yeah, yeah, everyone, every kid.

Town swam and played soccer and then later I escape board and did some .

genuine you either were a swimmer or you a rustler. So it's like that polling and pull ori us is thousands of repetitions allowed you to get very good to contracting.

But because um I also played soccer and skateboard, but I didn't do any baseball best ball football. Muscle groups like deltoids are very chAllenging to activate nice. So I do think that early development is superimposed on a genetic template that sort predicts which muscle groups are going to be easier or harder to isolate and train.

Also a very good case for why it's important to do as many different athletic activities as you can in your youth.

Yeah and if you do skateboard, definitely learned to ride switch because every scape er I know has one leg that's larger than the other and one cafe that's larger than the other. And they actually, for that matter, people who do martial large that don't learn to on south pop, they don't learn, watch up and do their their work. South pod that you see the same thing.

I think you're building a simec into the system and it's not just moscow. Its neural, strong, very neural. Yeah so yeah, kids, parents get your kids doing a bunch of different things. I suppose your nastier would probably be the best sport all around in terms of movement in multiple planes and activating all the different .

muscle groups. Uh yes, I know um there is a lot of benefit. No question about that. There is a lot of other things though that that has limited ability. So um almost everything and not like to make great but almost everything.

And that is replant, which is a major downfall, right? So the joy of skating is there so much proper receptive of input that you have to make decisions very quickly in in small windows. Now you have a little bit that when you're flipping in the air, you have the land, but you gyne s Jimmy tend to have a very specific routine that they're in on, and they are work on that routine four years. And so I get boarding up for .

me was transportation. IT was freedom, and he didn't require any coaches or parental oversight.

Yeah, yes, both forces have the beauty of a reaction and things like that. So all of them were wonderful. Um yeah, good to do a lot of them.

You've established that ten really to twenty sets per week. Yeah is the bounds for maintaining and and initiating hypotheses here?

If I were to like flag one of them, I was, say, fifty to twenty IT, is this sad that you want to get working now? IT gets complicated when you ask, how many reps per set do I have to get to? okay.

Well, we also can complicate that by repetition type in temple. Just sort of let that go for now. And just think if you're getting close to that range, you're in the spot. And all you have to do now is baLance two things, recovering, continued training. okay.

So if you're somewhere in this, tend to twenty working sites range and you're in a position where you can continue to do that, you're not so sore and so damage and beat up that you can maintain that volume for eight weeks at a time or at least six weeks at a time that I probably say either the style of repetitions in many repetitions percent you're doing are too much the volume is getting to you. However, if you're not seeing adaptations, then I say maybe the repetition don't not enough. And and so that's like that's the kind of game you're running. There could be plenty of other .

factors in city.

of course, the intensity um intent and then of course the other things, sleep, nutrition, eat, all these other things that they go into our visible stressor category that we always analyze this this sort brings up this idea, responders and not responders. So we get this one eight one. So why is IT some people, my gym buddy, my roommate, we go to sleep the same time on the same nutrition plan.

We work out together h SHE triples and muscle size. And I don't have like no again whatsoever. Well, there's a lot of work that we're trying to do to identify the molecular mechanical behind responders and on responders because they clearly exist. In fact, this is one of the reasons why every paper I basically will ever publish, again, if I know if I do, always reports individual person data. So rather than group averages, you get to see you know if there are ten subjects and you get to see how each other ten responded because the group average can get confusing.

What you really want to see is how many actually people got Better, how many got worse um how many maybe changed? And if so, um so we always report those individual data because when you go to train your you you're not think your average that's very important to them, right? So if you do that, you can see a beautiful line of these hyper responders, the bell curve in the middle.

The Normal sponsors in those folks who like through any train study just won't get any Better um if you can teeth out what you can, but let's say in science, you can teese out all the extra factors, total stress, load, hydration, sleep at. What you often see is non responders, a lot of the time it's not that they have a physiological inability, is to say that they need a different protocol and a lot of times is they just need more volume. So if they can handle that and are not accessory beat up, just give them more volume and they tend to see a lot of breakthrough.

Um you see the same thing with platos um so specially so is like, okay, the routine you're on you but for too long we need either go to the other end of the hypocrisy spectrum for intensity which means like if you have been in like sixty to seventy percent every one repetition max range, maybe we actually need to go heavy, take our repetitions down, maybe you are our total volume down to go heaven. Try that a great way to break through platos of grand if all other boxes are checked. And the other one is is to the opposite, which is like, okay, we're going to go higher.

We going to go set to twenty, set to twenty five high, very high repetition range and really get after IT not to do as much damage because you don't tend to get out sore from those really high repetition ranges. You'll get more sore from lower repetition, higher intensity range than you will typically the other ones and and see if we can last bust through some platos s there. So IT just generally means you need to do something a little bit different than your your training partner.

So we have talked about exercise choice, and we've talked about the number of sets that one needs in order to induce typography per week. What about repetition ranges? You've mention pretty broad repetition ranges. How many repetitions per set required in order to induced Operator?

yep. So there are two cavy ots here before I give what the number is somewhere between, like four to thirty reps, thirty .

repetitions? absolutely.

In fact, I think you go much tired.

The first twenty have to be feel succeedin ly light, correct. And during those first twenty or so repetitions, is the goal still to contract the muscle as hard as possible on each reputation?

So this is the b so Carrier number one is there is an assumption that by the end of the set you're getting somewhat close to failure and so you don't have to go to absolute failure um to to induce mostly pretty, but you you also have to get kind of close. So if you're gona do a set of twenty five and you finish IT, you're like, oh yeah, like I was kind of starting your heart at the end. That's not going to be enough.

If you're going to do the set of five or six in the same sort of expression comes at that, it's not going to be up. So in that case, IT doesn't matter. You're up range if you're not getting somewhat close to failure. Again, IT doesn't need to be complete failure. Um a good number to think about is like minus two which is always call reps and reserve, which is sort of like I got within two or so rebs of failure then I stopped.

Can we define failure, at least for sake of this portion of the conversation, as the point in which you can no longer move the resistance could be your body could be yeah await machine is at a that you can no longer move the resistance any more in the concentric phase of the exercise movement in good form.

correct that that's a really momentary muscular failures is how we typically to find IT. There's a wonderful review. I think it's open access that just came out in the last handful of months.

Eric, comes this team out of new zealand and the area is is a great sciences in a very experience ed visit coach in a Better to himself so he knows a lot about the area. Um and that paper went through all the exact definitions in detail of all the caviar s that we're not going to time to get into today. So I would recommend folks like check that out.

They want more information, but i'll try to get the highlights of a right here. So what the basically shows is going all the way to failure in the defining failure like you just did, right? So momentary must clear failure.

You can't complete another repetition through complete range of motion, through whatever range of motion you determine prior to as well as with good technique. So other body parts aren't being compromised, service such, and doesn't need to be total failure. That minus to failure is still needed in cabinet too, which is again very, very highly trained individuals.

You won't see people who are like eric or folks who are six to eight to ten years and a very serious training um who don't have to go to failure. You're probably little bit more than what I just said. So the the the layout that they brought in their paper is very nice and they basically said, okay, here's a couple of scenario in which going to failures is maybe the best way to do IT.

Number one, you probably should do IT on a little of the safer exercises. So maybe taking your back squad on a barbell to complete failure in doing that is like a standard protocol. Multiple times week, it's maybe not the best choice.

So maybe if you're gonna bar ball back squat, you take that to your you know your your one or two reps and reserve stop. There is a lot of work at. Actually going back to our discussion of the preliminary charge is a similar idea, right?

We're going to spend most of your time in these working sets, seventy and ninety sort of percent, and then you are going to take that failure to maybe the hax machine or maybe even the lake extension machine. So a little bit of a safer exercise. They also contend to be single join exercise, don't have to be.

But they're just ones that are not as complicated and and you're not likely to injure other body parts when you're doing IT, right? Um so that's one one way to go about IT. Another way to go about IT is simply doing IT on like the last movement of the day, right?

So again, you're not going to do IT on your first three or four exercises. But whatever you your last finisher is, you'll hit total failure on that one and that kind of keep you in a range of, yeah, you hit some failure. You got a lot of overall work done.

So that's a lot of stimulus. That's a lot of noise going that new places is grow. But you didn't totally obliterate yourself um especially if you don't have the assistance of our box service, right.

That's very, very important. If you have those, you can push this a lot harder because your recovery will be significant enhances. If not, you can want to walk away from that.

I have asked that, y'know, ninety nine percent of people are saying this do not and um and yet among those who are not taking anything in terms of antibody lix, there I think is a large range of recovery equations out there. Some people just tend to recover Better. Some people, I think, also are far more diligent about what I would call the necessary but not sufficient variables of adequate sleep, proper nutrition, limiting stress and and so on. Yeah, I can't wait .

to break the stuff down. Got a whole in a very long discussion for .

all those things. We will get into IT in all its practical realities and action ables before long. What about rest between sets?

Great, this is an interplay now. So when actually think we said for a long time is you want to stick between thirty to ninety seconds of rest between sets for portrait y and that's because we're trying to um in activate this meta ball like disturbance disruption um you d need a little bit of burn, a little bit of a pump to go there.

More recent research a lot of is out of brad showing fells lab and others have shown that that just doesn't seem to be the case again for moderate uh to to newly trained individuals where that's the case for the highly train folks. I don't necessarily no um I don't think there's any difference here. Um so you can take up to three to five minutes arrest in between that and be fine the caviar here there was this if you're gonna rest longer, that means the metal olic chAllenge is lower.

So you need to then increase the chAllenge in either mechanical tension, which think about is wait load or muscle breakdown, so you can't lower one of the variables, keep doing else the same and expect the same result s so if you're going to have more rest than you need to either preserve um the load on your bar or the volume one of the two has to happen. So this gives people a lot of opportunity. I generally tell people, if you're onna train right portrait y, it's probably best sustain the two minute range.

At most you can go longer. But a lot of people have a hard time actually coming back and then executing that next set with enough intent to get there. And or it's going to make you work out so tremendously long so you can stick to the shorter one.

Um you don't have as a much mechanical tension, but that's okay. You can together. But reality IT is you can do whatever you would like.

Tell me if this is a reasonable structure given what you have told us. Three exercises for muscle group. First exercise, slightly heavy, are loads, so repetition rangers somewhere between three, five and eight with perhaps hitting failure close to IT on the last set rest periods of somewhere between two or let's let's get wild and say five minutes.

okay. So it's a little bit more of a strange type workout at that point. But moving to a second exercise of three or four sets, where the repetition ranges are now eight to fifteen, shortening the rest periods to ninety seconds or so.

And then on the third exercise, repetition ranges of twelve to thirty. This number thirty kind of makes me wide. I do.

That came set of thirty, thinking IT was for hypocrisy. But what you're saying makes absolute sense and is researched back. So a very short rest intervals, maybe thirty seconds between between sets. Would that allow somebody to target all three forms of major adaptation? I mean, in my mind, IT works. You know, you're talking about mechanical loads, you're going about stress and damage, and you're talking about metaphor express, is that Better than to, for instance, to all the high repetition work in one workout per week and then higher loads in the other work out? IT does IT matter if you divide them up or combine them.

I would not matter. I would say that matters in the sense of your personal practical situation.

Well, long rest for me. I love training heavier with longer rest, but i'm hearing that there is real value to doing this higher repetition.

Ranger, yeah. So the formula you set up there in a second, if you want to do with the other way, that's fine. You really is kind of video proof.

You can set this up how we'd like you could actually do the inverse theoretically, you could do the sets of thirty first and then moved to your sets of IT. IT doesn't really matter because we're trying to just get to a certain total stimulate and you're going to hit eventually. So you have a lot of room to play here.

You also have a lot of room to adapt based on your circumstances out of short on time. Today, typically, my workout takes me sixty minutes for this plan. I have, I ve only got thirty five today.

What do I do? Well, if you're training for strength, that's a different answer. Then if you're sharing for purchase y if you're train for purchase y, you need to make sure you hit that total volume. So this particularly case, lower the load, lower the rest intervals and just get to the burn and get going as much as you can. If you're training for strength, I would rather you cut your volume and half, get those few repetitions on of that high load and just don't do very menu said today, that's a Better result.

So the goal that you're going after is going to determine what we call caused management, which is that thing like that um running at a time today my time is short or I think my time is short, something I cut off i'm not feeling at today i'm in a hotel. It's seat seat tra which is life, right? That's onna be ten fifty percent of your workouts is going to be chaos management. Well, how you make those decisions, it's gona go back to understanding number one of what go you're going after the number two, what are the physico logical consequences call these physiological limits for each one and that's going to tell you what to select and prioritize the volume .

of the intensity or whatever else i'd like to ask about frequency. But i'd like to frame in a little bit differently um then that i'd like to ask about total workout duration, which love tales with frequency because if one is hitting the appropriate number of sets per week and one is combining different muscle groups on the same days, well then workouts are going to be a very different problem then if one is doing a different body party each day, for instance. And so I feel like any discussion about frequency has to be within the context to work out duration and vice versa.

If you are A A lifting junky and you're very consistent your schedule, i'm actually OK with body parts, but most people have or not that. And so the concern there is, if you say are isolated and waiting to do your clues on one day a week and something happens on that day, you might go another thirteen days now before training IT bring in between workouts. And that's really difficult to maintain.

The frequency won't behind unless the load and volume on that one day his honnami ally high, this is not onna happen so well, if you look at the research on frequency in terms of how many days per week doesn't matter that much. As long as the total load and failure are equivalent, practically, it's a chAllenge. So it's it's hard because life gets in the way for most people, especially if you have kids in a job and in all these things out there.

So I actually prefer doing something more like three days a week of total body. And if something happens, you've just missed that body part for forty hours, seventy two hours. I like that a little bit for most people, not because it's more effective, but just because it's a little bit more resilient to life.

And you can get there um if you wanted to actually do a little bit of a combination. So if you wanted do like two days a week of whole body and then two days a week of a little bit of body part split, then you're actually sort of hedging against all risks there um as long as you get to that total number there. Now there is actually some evidence in a couple of ways that maybe a little IT more frequently is a little bit Better.

But the difficult is now we going back to the practicality question of like how many people really can train just their strain training six days a week that doesn't count any of their longer ation stuff that is an other high heart rate, their flexibility, they're okay. It's just really, really, really hard get the last of m. So IT is IT.

IT tends to be easier on folks in terms of execution and long term and hearings, in my opinion, um to get that volume accomplished in in um a little bit more frequent patterns, but not once a week. So I would like to kind of have a right there for most people. Not again, not because IT is technically going to more effective, but because you're less likely to fail the progress because of skipping a workout, something popping up your power, going out in your you know garage door, being locked on.

You're imagine that that happened to me this morning. Folks can get on my drive gate. Electronica gate was down because the power was down. Anyway, solve that problem the way you describe IT my senses that workout will last somewhere between one and two hours of real work about right?

IT doesn't have to be kar you that long. I mean, could certainly get enough to work done in thirty minutes .

if you whole body work out.

Yeah I absolutely. So if if you're doing that three days a week, so remember the numbers were trying to hit here. They we're trying to hit fifteen working sets for muscle group for a week.

That's five working sets per day promoter group. So if you did one exercise for that delicate squad, you did five sets. There three days week you're done, there's a fifteen.

but there are other muscle groups to hit on the same day you're doing squats if you're doing whole.

whole body, yes. So you've gotten more already. And so like all leg muscles in that example are taking care of ah so you .

would not do separate hamstring workers you need .

to now hamstringing is actually a little bit of a cake like that's a good example of an exercise are a muscle group that's probably really good to make. You actually is chAllenging to get with your standard dead lift. And squad is one of the problem, ones that most important to go target outside of that.

But in the theoretically though, outside of that, you would get most of your leg muscles done with even a single electrode, zed. And even if you wanted to change IT up, so you said right monday, i'm going to do a squat variation on wednesday, the next day left, i'm gona do some sort of dead lift hinging variation and then maybe friday, my third day, i'm going to do some sort of unattached. Maybe we're fit limit is what squad or something like that, right?

Maybe you even a later lunch, maybe a different plane okay, you're a pretty good spot. You're onna hit most of those muscles um to your fifteen working sets, especially if you take sort of that last set each day that pretty close to failure. That's going to get some more serious work done, but you're not ready, softie.

You can't come back and training a couple of days later and you'll be fine so you could even put that up in the two days week. And all you really have to do is is something like seven working sets. So maybe that's two exercises per day.

Maybe some sort of a like press and a like hinge, you know three to four sets each, six to eight sets that day. You did that three week. Now you're at that twenty and twenty four sets about being about same thing in the upper body.

I discover our body examples cause I like the lower body more. So is not that chAllenging to get to those numbers. And so and those cuts can be extremely short. So if you're if you're doing that three days a week, um you know you're going you're doing that one exercise, everybody one exercise lower body that certainly shouldn't take more than forty minutes.

Happy to hear that. Not because I don't like training ah please please excuse the double negative, but I found that resistance training workouts that extend longer than one hour of work and certainly longer than seventy five minutes of work with me very fatigue oh sure and fatigue the point where concentrating on cognitive work throughout the day um can be chAllenging, need a longer nap in the afternoon.

I'm a big proponent, maps in the afternoon in any case, but requiring longer nap in the afternoon at setting out so at least for me, restricting the resistance training workout to about fifty five, zero to sixty minutes of real work yeah for me, three or four times per week has helped tremendously. So it's a case where doing higher intensity work in a shorter period of time and actually hitting muscle groups less frequently for minutes again, once directly, once indirectly, yes, has worked really well. And as you mentioned earlier, this could very well be explained by not my recovery question as some sort of genetic or physiological variable, but the way that i'm training. And indeed, I like to do a few four straps and go to failure on too many sets. And, you know, wind in that genre of training.

it's fun. Like to just train hard. IT is fuit is I think that .

um i've learned a lot by training to court in court to failure court. Um I think there's a lot of learning in there um provided done safely. But what you're describing actually inspires me to at give a try to these other sorts of split and ways of training for hyperdrive phy and strength because this notion of not necessarily having to go to failure and still being able to evoke strength and hypertext y adaptations is a really intriguing one. There are even say a seductive one. And that leads me to a question that is based on findings that i've heard disgust on social media, which means very little of anything unless it's in the context of people who really um no exercise science and um you're one such person and that's this idea that because resistance training can evoke up protein syntheses adaptation response but that adaptation response is last about forty eight hours before IT starts to tape er off that the ideal in quote frequency for training and given muscle group for hypertrophy is about every forty eight hours. Is that true?

Yes and no so a couple of things there. Remember, in order to grow a muscle, there's multiple steps here. So you have a signal response which actually happens within seconds of exercise and can last depending on the marker, you know, up to an hour, two hours.

Step number two then is gene expression. And when we see that, that's typically peaked around two to six hours post exactly isse, and then you have following that protein sentences and that's that longer time frame somewhere between twelve hours. There is certainly not peaked for forty eight hours IT, maybe still there forty hours from now, but IT is is absolutely coming down at that point depending on server number factors.

So that that part of this sort of truth, this is a combination of like some half truth in the sum, like maybe just pendentives things that aren't really that important to difference shape. The real question, I think is, is like, okay, is IT OK to train sooner slashed? Is a Better to train sooner or actually a Better to wait longer?

There is no real reason to think that you need to train if the goal of pyrography any sooner than forty hours afterwards. I can't think of an advantage that that would confer. I also can't think of any practical applications, athletes for zee body builders, coaches, that ever found tremendous success of doing that. So I would be very skeptical that that is at any way Better. Now could you do IT in some instances of, say, know, you've got travel coming up like that so that you just just meet yeah want .

to follow this and by destroying the most way and then waiting seven days or fourteen days, I i've known people have done that before. Everything I themselves .

yeah and it's .

there's no benefit there other .

than psychological like I just love IT like IT feels great to be super. Sr, I feel less crappy not training for those couple days because .

I have got a so you need the extended .

rest yeah of course and this is like, he is just a crappy justification in my brain that like excuse to do something really wild and that I told I don't need and get waste.

that I should get dr. And get album suggestions of what not to do, but that he does yeah .

hundred per do as I say.

not as I do the famous words of every research .

problem yeah I think forty hours is a reasonable time. H to wait. Can't think you any advantage ge going solo to that. There is really not a tremendous m of advantage of waiting much longer than that. Certainly, seventy two hours is fine.

As long as you're hitting these concepts we talked about, you can let really a life determine that situations to with with like particular athletes where we have to kind of break that because of schedule obligations. So they're playing every fifth day, every third year, something like that. You're just going to have to lift them back to back days, you just to get done. Um but yeah, I can't think of why I go out of my way to do that.

The second part of that question is, let's say somebody trains a muscle, they train IT properly. They hit an appropriate ranges and appropriate rest of that. The stimulus is there. The adaptations is set in motion.

They're getting somewhere, somewhere forty hours or so a protein sentences peak that's going na taper off yeah, but they don't train IT forty eight hours later or seventy two hours later. They train IT five or six days later, not because they're lazy, not because they don't care, but because they have other priorities that are woven in with getting hyperdrive phy in this muscle right. There are our people who exist only to get hypertrophy in a given muscle group.

But let's be fair, most people would like to grow that muscle group, but then does not necessarily mean that the muscle starts to revert to its free hydrophilic state. That is, does IT atrophy and get smaller again. Because if IT doesn't, I could see a lot of reasons for hitting a muscle group once every five days or seven days provided you hold on to the hypertrophy that you initiated five or seven days ago.

Yeah, there's no reason to think you will lose anything in that sort of a time domain, five or seven days. The only chAllenge with training that infrequently is can you actually get enough total void done? So if you're gonna in a month, once a week, you either have to go to real failure, real damage and sonus, or you have to figure out a way to twenty cents that day in a muscle.

Not at all impossible, especially everything will actually after is fifteen and to five sets of three exercises. That's not outrageous, not at all. So it's also like absolutely possible if you're wanting to go more towards twenty, we're going to closer to twenty five right now.

It's starts to get pretty chAllenging. So um scientifically, the research will suggest it's going to be equally effective. Practically, it's chAllenging for people to hit sufficient volume without just being so demoralized afterwards because they're so much pain, they can't get another car.

This relates are so trash. I can't sit on the toy and get back up without crying from pain. So that's not good.

No, that's not good.

I say that because those are an actual examples that have .

happened in my life. Yeah I I realizing as were having this conversation about ways to stimulate hipp, that i've sort of defaulted to more intensity as a posted of volume because of the time factor. I have a lot of other things going on in my life. And so within that hour, I can get enough sets in across all the most of groups I need to hit, and I only can do IT about once a week. And so it's, at least for me, more advantages to just train extremely hard, actually use the preexisting usan technique that you mentioned before you privately, as you refer to IT of hitting something really strong with a license tion exercise doing compound exercises.

I'm starting to think, based on what you ve told me, that the fatigue and then a compound exercise, in some ways, it's not really two sets because if you're going to failure four straps, you're pushing past failure, then you're doing a compound exercise and you're doing that two or three times. Well, that sounds like four to six sets, but the force repetitions are almost like an additional set, right? And so it's not twenty sets, but it's four to six really, really hard sets that go beyond what we Normally think of as a set.

okay? It's sort of the difference between running on concrete and running on sand. When I go for a sand run, it's a very different .

experience totally and this is why, uh, I should have mention this a very, very beginning of our our chat today. But all of these numbers that i'll give you for any exercise adaptation, you, you you cannot think of them as hard lines. They are gradients.

And so when we think about the number for high perches in terms of repetitions, I said four to thirty. What do you think happens at three? You think hybrid just stops.

And in fact, the number you'll seen literature is more like six to thirty. I actually slide down to four or though the personal preference because of that, but I just fades away what you think happens at rep. Thirty one, thirty five, there's IT just face gradually over time. So you actually sort of brought this up one other, other questions. And i'm not sure if you are you thinking about this or maybe you were I just double on about something else.

But if strength happens between this like one to five repetition range and I purchase, he typically happens and this like eight to thirty range, what happens if I were do to sets of six or guy forbid, seven, seven and nine or these numbers, you just absolutely don't do a strength training right? Is like that one, two, three, four, five, six, got eight, ten, twelve. Like do not program a set of thirty.

Now i'm trained sets of seven and nine. Yes, great.

Uh, we'll use such a seven a lot with way like because you can actually count numbers more productive a bit.

But what happens in seventy nine rangers?

So this is actually wonderful area of these, like five to eight repetitions where you're going to get a nice combination of a lot of strength gains and a lot of hype. Py, so someone is coming in going, man, I wanted a stronger, and I want to add muscle.

What do I do here? Well, that's actually a really nice sensor, trained pretty hard in that like four to eight repetition range, and you're going to a get a lot stronger annual still into a lot of perturb. If you want to really maximize hypocrisy, I would probably spend most of your time in the eight to fifteen repetition per set range.

You can go up to thirty admitted, though I don't think it's optimally spend most of your time at more than fifteen rappers per set. It's very chAllenging to maintain the focus required at rep. Twenty seven to actually get sufficient failure by rep.

You you just give up way. Really it's hard to do the same thing at the bottom of the spectrum um in terms of of really heavy to get there. So I really honestly think eight to fifteen is still is cliche is that textbook number? But it's a reason that's a technique IT is tried and true and very, very, very effective inferences.

You want to get stronger though, and not invoke a lot of hypocrisy. You have a couple of tricks you can pull. Number one stays self of that five repetition range you do sets of one, sets of two go as heavy as you can um of appropriate conservations and sick.

Then maybe even up to three reps per set. You start getting the four to five to six. I going to start itching towards that that hybrid range.

So stayed down there do a lot more total sets. So do a classic example would be something like eight sets of three, right? You're going to get a lot of practice. You're going to get twenty four very high quality reps with a lot of rest in between. You go from there, you go to managing chloric intake, making sure your protein is still on point you want to recover.

But if your total calories aren't um you know greater than ten to fifteen percent above your maintenance needs, then you're not going to be able to put on a whole bunch of muscle mask because you just don't have the fuel for you can also then space workouts out so that stimson isn't coming uh extremely often. So if you do that thing a couple of times a week, it's not enough frequency and that signal. So remember, that signal has been frequent or loud. You didn't make a super loud and I are now making a super frequent. You can get very, very, very strong like that and and put on very low amounts of I per try if that sort of the choice.

So you told us a lot about volume and frequency and how that relates to protein synthesis in recovery to avoid a hyper chivy adaptation response. How should people think about systemic damaging recovery? Because obviously the nervous system and the weight interacts with the neuroscience system, is the sight of all the action here, or at least a lot of the action. And the nervous system can interact to become fatigue that has a great capacity. But the whole system that we're talking about can be worked to the extent that even if a muscle group like the back or the back is being a how to rest while you're training legs and other muscle groups that your whole neuromuscular system needs rest, how does one determine whether not your entire body needs complete rest or yes or low level active rest or exercise of a different kind?

Yeah, so I want to actually tackle this because we're on the topic of hypocrisy. I'm assuming that that's the goal in mind here.

Yes, here i'm asking. So when the hydra Y I realized that for other training goals, the answer this question could be quite different OK.

So we should in a couple different ways, let's start local and work back to systemic, right? Because um number one, what you're really concerned about is at the local muscle level is and i'm gonna create access of damage and I don't necessary mean muscle damage, I mean injury. So the kind of role film we uses like three at attention terms as soon as if you're more than three at attention terms, as soon as we just start asking questions if you're higher than six at a ten, we're probably not training.

This is total .

subjective measure, right? And you you'll know very quickly, right? If you like, if you can barely graze your pet with your fingertip and then you like A I don't know what you score that we're not train there.

Is this no damage? If you're three and a ten, you would just like and kind like a little bit stiff here. But when you get warmed up, you you start phone, okay, you're probably okay.

proceed. So that is is A A very easy way to just think about. So you're gonna little bit tight depending on train frequency.

Now zooming out to systemic, we use a whole host of things. So we actually have a uh, uh, whole host about markers we use. You get a lot of these from blood, so you can look at things like creating kinds. That's the very common one marker of muscle damage will actually look at L D H, will look at mild loveland.

Um that's just like if you think about hemoglobin is the um is the molecule the curies auction through your blood, the my global is the the part that is actually in muscle so when most of its broken down that get sleeked out, putting your blood says one of the markers actually can associated with things like rab do which is like you're to see you yearn is purple and extremely dark because you got so much muscle break down that that happens and give a problem and you put a much this up in there. So we use those bond markers were actually also look at probably a couple things you you're familiar with. Alt N A S T um these are excEllent bio markers of muscle breakdown.

So if we are actually suspecting that this is a chronic problem, we're gona actually go any man pulls on blood. Um if this just like i'm super sore today, we're going to use that subjective marker. But if we're seeing this is constant like, man, are we really pushing you way too much as there is some sort of systemic problem, we're going to blood to look at all those different things.

Now alt is is really specific and I don't want to take us too far off track here, but the ratio of those things is actually very important as well. So if you look at the at lt ratio, typically the number will look at us like one point six seven is that ratio is like hard and that you have a pretty high risk muscle damage. But really between me and you in a few these listener's, anytime we start seeing A S T outkast k alt or immediately thinking IT as in the ratio being higher than one, we're immediately thinking like there's something happening, muscle damage, why?

So um let's actually sneaky good indicator, just total muscle mass because the fast majority that can be in muscle. So um those are actually some markers that we like a lot. If muscle damage is a the thing we're concerned with, if we are more concerned with things like total training volume systemic overall, then we may turn to something more like sleep. There's a lot of information we can actually get blamed from changes in sleep um behavior and function.

Um you can also look at things like H R V Harry variability, which is a very classic marker and much more sensitive to changes with training than something like arrest in hard rate, which is which is one thing you're going actually do that's totally cost free to look at your changes and any elevation arresting hard rate over time, especially more than three to five consecutive days IT is indicated. But H R V is much more sensitive two things like training induced overload. So that's A A quick version of stuff that we're going to pay attention to do.

The last one I would have there is simply motivation. So if if you're really training hard and you like training hard and you just like cannot force yourself to go anymore, that one of itself can be a good nation of IT. Maybe not the day, maybe not the week um with all of these things, you want to be careful about overreacting to a single day measure again.

We look we need to look at at least a trend of more than three days. Honestly, i'm looking at more five days. Um i'm going to pull back from that and think about what phase of training were in, what part of the year were in typically out the train in season, preseason poses and season to make our decisions about what we're going to do about IT.

Are we canning the entire work out? Are we doing to modified lower version, lower intensity? Um my default generally, if hyper tries the goal, remember volume me is the driver there.

So if I can, I can we get in? Can we go real light? Let's go to six at a ten R P E. So a little perceived exertion um maybe will reduce the range of motion, maybe will.

Make a little bit easier, maybe go to machines or instead of going to squad will just do you like extension something like that? But I want to still get enough volume there that will keep you on target any again, even going at fifty percent, not not to high repetition, know fifty percent for set of ten, three sets is get a nice blood flow and there get in and get IT out, aid recovery and then move on to come back the next day. That's probably what I would do rather than counting the .

entire session. How do other forms of exercise combine with hypertension training? For instance, can I do cardio ashlar training for two or three days per week, provided that carrasco training is a low enough intensity and not disrupt hyperdrive phy progression? And can I do that car dival exercise before or after the high potty training? Or does this need to be separated out?

The answer to this is really what we call the cross over interference effect. It's really an energy management issue. So the only time endurance sector story starts to interfere or block or hinder a tenured I prey is in one of two broad categories.

Number one, total energy intake, or your baLance is off. So you can to military ate this by just eating more. If you do that, then the interference effect generally goes away.

The second one is, you want to make sure you avoid exercise forms for your enterance training. That all the same working group, and specifically the east centric portion. So for example, we see much more interference with running, unlike hypertext.

Then we ve a cycling right. Less eat centric pounding and loading list damage, less things recover from, the issue seems to be totally fine. The only other thing you need to worry about here is total volume of your enduring work.

So if you're doing a moderate intensity for a moderation, say, seventy percent of your maximum heart rate for twenty five minutes, it's unlikely to do much damage. And in terms of blocking, I preached you totally find, can you do IT before or after you work out? It's probably not gonna ter that much, right?

So prefab gue is OK for to try. So if your proof vatican is coming from endpoint, then you're totally fine, not a big deal afterwards. cool.

You want to break IT up in the multiple session, that's probably Better, right? So if you do your indoors work on a separate day, that's probably best of scenario if you can do that. But you can break IT up in a two workout, say you lift in the morning, then you do your cardio at night.

Maybe that's second best. Third best is doing IT at the end of your lift and finishing IT. That's fine. Just make sure that your maxims ing your recovery on all the other tricks will talk about later, make sure the calories are there, make sure you're not doing a lot of landing in that enduring stuff and you'll be just fine.

And where does higher intensity cardio fit into a hybrid program? So higher intensity cardio, for instance, in my mind, is getting on the assault bike and doing a minor eight intervals of twenty second springs and ten second question between, or perhaps going to field and doing some bounds and springs and things that sort not going all out, not running for one's life, but getting up to about, you know, eighty five, ninety percent of running for one's life.

So we have a lot of information on the potential interference or not of hinton cities of this, if we do have suggested, I may actually aid in hypocrisy. And that's because, if you think about one, the potential past to activation of most growth is this metaphoric disturbance. You're going to get that a lot with the the high energy thing.

So it's not a terrible thing to do. I wouldn't do IT the level that are compromises your ability to come back into your primary training. So if you're so fatigue, your legs are super heavy and they completed you now have to just extra carbon hydrates to a planet's most of like agen to be able to handle all the recovery and continue training at such a that could then lead to a problem. But in general, we really don't see any reason why that is going to completely blocker or make IT such that your training was gonna all wasted or didn't work.

And the fact actually um a very recent a study came out where they have had individuals performed six weeks of surely a robot conference, steady state migration and dance for six weeks I think prior to starting hyper tube phase compared that individuals who did not do that and those folks that did these six weeks of just I think I was cycling actually just in dance work, had more muscle growth at the end of their hyper tree training than those walks he did not. So this shows you very clearly there are a lot of advantages that come with being physically fit to growing muscle. So folks that also um i've actually hit platos a one of the things you may actually see some benefit from is actually doing a little of more DNS work, whether it's a steady stay stuff, maybe the higher intensity stuff.

I'm certainly if you're starting a training phase, it's a pretty good idea to do that. And there is a number of of physiological reasons of why that's potentially occurring. But the the lowest hanging through here is weak sort of joke.

They all like if you're so unfit that you're tying your shoes in your warm up and your already breaking a sweat, you probably don't have enough fitness to do enough training to get enough I per try. So that is in fact, you're limiting factor. You're not recovering.

You're super fatigue and damage and sore because you're so unfit. So get fit first and then you can actually get more gains week later. So you have to kind of a kick the can and on the road for a few weeks. But ten weeks later, you'll be in a Better spot than you were investing a little bit if you're condition.

So as you point out before, and I can only assume you referring to me, a hybrid training is idiot proof, meaning there's a lot of a way in the variables, but not so much a way that people can do anything. It's bounded by these general principles. So with your permission, i'm going to do a brief overview of my notes based on your description of the modifiable variables that will direct somebody towards hyper v. Keeping in mind this backdrop of exercise choice, exercise order, selecting appropriate volume that sets in raps, training frequency and needing some metric or way to have progression, either by adding more weight or or by more tension or more medical express and so on.

In terms of exercise choice, IT sounds like the choice of exercises is not super critical in terms of specificity, but that the ideal circumstances that people are targeting all the major and Frankly secondary and minor muscle groups, if you can even call them that yeah across their exercise choices, that they're picking exercises that they can perform safely and that they can generate enough intensity so that they're getting close to failure without placing themselves into danger, right? So for some people, that might mean including large compound free weight exercises like squats and deadliest and bent to over barrel rose, as well as isolation exercises. And for some people, there might be a bias tored, more isolation exercises and machines.

But of course, machines don't necessarily mean that you can use heavy loads. In fact, play loaded machines like chemistry in machines and will allow for quite substantial loads. So picking two or three or more movements per muscle group can be valuable.

But that overall consistency is going to outshine variation in the sense that you don't need to hit muscles with a different exercise. Every workout, coming back to the same thing has a benefit, and we heard about this in our discussion and strength and power as well. okay. In terms of order of exercises there, two IT sounds like there's a lot of flexibility one could do. The large compound exercise for, let's say, quarter steps and hamstringing includes first like a squats or a front squat or could dead lift for that matter.

But then if one dead lifted in, primarily hit the goods and hamstrings, then you might want to target the quarter steps more directly with leg extensions or if one squad and was loading the squad bar, Carrying the squad bar in the way that was predominated quarter cept. And so glue and hamstring then, like girls, will be a good choice. Is that okay? And train your cows, folks.

Very important unless you're a genetic freak, of course, it's actually good opportunity to say unless you're a genetic freak k or you just have a genetic predisposition yeah or you have done sports and and you have a genetic position that gives you you know very large caps. They don't require any training at all. I know people like this.

There are somewhat rare. They're out there. Yeah and those folks sometimes want to stay away from or minimized their training. You told me that even if you have a muscle group that's a hyper responder in terms of hypocrisy, getting at least one or two good hard sets per week is good because you want to keep functionality in that neuromuscular system of, okay.

In terms of volume, again, we have a large round of variation is what i'm hearing that the total number of sets per week is a strong driving force of program design and selection that ideally you're performing ten to twenty and probably more like fifteen to twenty that per week. And that could be divided up across multiple workout. We're done in one workout, but that's ten to twenty sets per week per muscle group, not really taking into account indirect activation.

So that would be ten to twenty sets for your backup. Is gonna IT your by steps? So a little bit may be a bit more depending on the exercise selection, but it's really ten to twenty.

And given that hypothesi can still occur and maybe and occurs Better with more volume now, then don't include the indirect work unless something about the architecture of your body and the inability to engage certain muscle groups. What makes the a pull up really an ARM exercise? Yeah, have that right.

The way that I would maybe to find IT is typically with movements we consider to be there to be primary movers, secondary movers. And then try shery is right. If IT is a primary or secondary, i'm probably counting IT. If it's turchin y or less, i'm probably not counting IT got IT.

So going back to an example of a pull up. So in the example of a pull up.

I probably won't count the biceps and a pull up, but I would probably count the biceps during a china p would .

you count the rear .

deltoid in the pull up? Probably not. May maybe like is this depends um probably not a train.

The real delt onest is I answer that is because most people don't do anything. The really absolutely, that's why I didn't want to count. I wanted you to go to your way to make sure you did something specifically .

for the really adults for aesthetics, info functionality and. And baLance across the shoulder.

totally neck, uh shoulder, all of IT.

I'm so happy to here you say this. I'm a huge fan of people doing real deltoids work for all the reasons he describe and network for that matter. I think people forget that the neck is the upper party, your spine yeah.

And for postal reasons and for stabilization safety reasons, it's really critical. But I think most people aren't familiar with how best to train the real dollars and neck. And I know a number of people are afraid of getting a big neck, which, for reasons that are still unclear to me, is referred to as no neck. But let's leave out that no neck comment for the moment. What are some good exercises for targeting the rear deltos and neck safely that people can perform for stabilization and for hypocrisy?

Yeah, I would recommend people check out eric crazy. He is a wonderful a strengths in coach actually, is, I think, the director of pitching for the new yorker. Anche, now is that built C R E S S I.

C R E S S E Y, I believe. And he's got facility, I believe, boston as well as in florida. So he's very, very involved in pitching as well as talk in and things like that.

So um he has so many free videos and resources on a on so much of the shoulder girl, mostly because he he's double with overhead and throwing athletes and so the precision require their instrument so you want to be very careful when you start playing in this area because the wrong positioning of your scapula can cause a whole monter problems in your neck and low back and so he would be a great resource to go take a look at that. I'm depend on how your your scillies are gliding and sliding and the way that you want your rotator cos firing um your wrong boys like very complicated very quickly. So you want want more, go there as a very, very quick couple of answers.

One of my favor exercises is is lying on a bench or or putting some bench and then is doing a reverse fly basically um the reason I like stabilizing the rest of body so you can make sure you can focus on just using those really adults and putting your your scalp ISIS in the right position. Now there there is a specific set of using that you want to scape y let to move down in backdoor again. Check out a eric anian number of folks s in that area to do IT. But that that's a very simple way, the reverse fight to get there.

great. And then in terms of neck exercises, I was told to avoid bridges because they can cause .

damage to the, yes, uh, the rest my life. So ice metrics or are a great exercise for that because if you think about um what you're asking muscle groups to do in the neck, you mostly wanted to be able to do a certain type of rotation, a little bit of flex and extension um and some some other movements. But in general, IT should be being stable.

So you want to walk through these joints, but asking kind of what they do, are they moving joining or the instability join? In this case, you want to do there. So I so metric are going to put you in a much Better position.

There are some actually pretty cool devices that you can wear and you can put on your head, and you can do all kinds of movement and and get some great train there. Those are great stars. Blood, if you don't have any, that just basic isometrics are great. Where to go about a neck bridges would not be on that list for me.

No neck bridges in terms of sets and repetitions. We briefly touch on this, but anywhere from a six repetitions all the way up to thirty repetitions, but probably more in the eight to fifteen repetition range. For hypocrisy most of the time. Yes, and i'll just thrown in there because I I love this idea that if you want to get a relatively baLanced adaptation related to strength and hypercritical, that seven to nine range, no mans or then no woman's land of of a training .

repetitions. I was joking. Class like, okay, we got the old thing like one five string, eight to twelve.

I really, really like, great. And then, okay. So six, nine means nothing will happen at all. The things just like writing down.

like good way to IT. For everybody to remember that there are adaptations triggered in the sixty nine remain.

and it's a baLance .

of strengthening eight. So but the important point is to get close to failure. And occasionally the failure maybe occasionally throw in a first repetition or a rest pause where you rest and do a few more something like that for those tensity increasing maneuvers will require a little bit more attention to recovery, either time or attention in some other way.

And here's a little bit of cared of people because people generally don't like to to be told to not go to failure that often, right? So there's a handful of like half the folks are like, sweet, I don't have to train that harding IT there and those folks is like, well, yes, but I also said you this can't like to a half workout. You have to get pretty daring close to failure.

And most people don't really know failure means. So for that group, it's actually it's still probably harder than you think you wanna the other group of like wants to completely blow themselves out every single time. Dragging them back is is more the key.

Now for those folks, here's what I can say. If you make sure that your hidden stressors and visible stressors are completely taken care of, you can go to failure a lot more often. And so you need to dial those things in. And then now you can go hammer yourself because you've recover so much quicker.

And we see this very commonly in all of our programs with with our athletes and and our non athletes that when we get that the rest of the hidden and visible transfers taking care of their training volume goes up so much because they'll just start coming back. And then is like all my god, i'm not sorry more all my god, i'm not nearly sorry. I did this exact work out count times before and now i'm doing that and i'm not sorry all and what they help like, we didn't do anything different with the programing or really the nutrition, but we got the rest of that alastair load under control and .

bond things take off and a lot like drivers. So many people seem to be riding the break, and so many people seem to be heavy on the accelerator.

Yes, I want the ways we described IT is like you want to go faster, people's inclined step one of the gas, our our step number one is making sure your left what's none of the break. You'll go faster with less resistance, which means you're actually wear down the system a lots flower er by just taking your fun of the breakfast first, if you they're not going fast enough now we could push celery or but i'm not pushing the accelerator while your foot stall in the break. You're going to go a little of faster, but not as fast as you should be going with that much work, and you're going to start wearing down break peddles .

and things like that. So I like that. So hitting that ten to twenty sets week repetition range is pretty broad though.

You get close to failure. Hit failure every once in a while could be the final set of exercise. Or maybe you one work out, we hit failure on everything, but then you don't do IT for a few more.

Again, something there's a lot of play in the system here. Rest ranges anywhere from thirty seconds all the way up to three or four minutes, depending on how heavy are training and how close to failure or to failure or maybe even even quoted beyond failure. If the essential thing you're training throwing in negative and things like that, we didn't get into really high intensity techniques.

But people, again, very extent to which there they're pushing the system. But there does seem to be some value to mixing up the rest between set ranges across exercises and across workout. But you could combine them all in the same work out is what I heard you. And then in terms of progression, IT sounds to me like the goal with hybrid y training is not necessarily to add more wait to the bar, although that one way one could do IT.

But that the progression actually can arrive through this really extensive kit of changing the speed of movement, changing the number of sets, adding some volume, maybe changing the split, so that you go from a three day week full body workout to more of of a body parts, one or two body parts per day, every other day or two on one of IT. Any number of different variations that are out there sounds like all of these can and will work provided that people are being the general principles of this uh hypertrophy adaptation inducing protocol that you described and that they are meeting the necessary but not sufficient variables as well such as sleep, nutrition and managing the stress in the rest of their life. Do I have that correctly?

Yeah, that's really, really good. One more thing i'd like to add is this is a situation for approach be in which there are some exercises that I actually don't think of a good ideas. So I want to make sure we we include those in the conversation.

Um that's not a silly case for strain and you can really do kind of whatever when you want. And that is specifically apply on metrics. Although in fact, if you look at um there's a recent review paper came out showing the like climate rix effective as well.

Like one can do almost anything as long as IT falls within this parameter set.

The concepts are few, in the methods are many, the methods for a project y are many, many in general though, planets ics are not my first, second, or even like hundreds choice um for hypocrisy that if there are part of a total train programme and you get some heroic y result, cool, you're lucky. Not the first by going. The other major category are weight lifting variations.

So that when i'm saying weighting, I mean specifically olympic way living as in natch, clean and jerk and their variations, those are just not a good exercise choice is not that they don't work and just the risk to benefit ratio starts to fall pretty fast and in the negative favor. And so this is not worth doing sets of ten of us, natch, unless you're in a sport or that's like the competition and whatever. But if the goal is simply a portrait, y um choose different exercises than that.

great. Now I realized that we are going to do entire episodes related to nutrition supplementation recovery. Is that? But i'd like you just touch on two or three specific topics and questions that come up a lot around the question of hypocrisy specifically.

And that probably also relate to. Train training and training for speed. So i'm going to ask this and not rapid fire, right?

I'll have so ask these questions now.

But with the coffee out that we will get into these topics and much more death, yeah, very soon. The first question is about the use of cold showers and ice bath and cold water exposure, which I know many people use for resilience training to increase their dopamine, which IT does, and for recovery. But there's also this issue of when one should use cold, that is, deliberate cold exposure relatives to hypertrophy training specifically.

And that's because i've heard that if deliberate cold exposure is done too soon after I have purchased y in adaptation inducing workout yeah right. All the sorts of things we were talking about that the hypertrophy response can be blunted, reduced or eliminated. Is that true? And if so, when could people do deliberate called exposure, while still also, including hebert, be training in their program and still get hypocrisy?

great. So you know, i'm a lover of the cold. I I still have a deep prizes uh in my house that is filled water at all times that I plugged in in and is a frozen chAmber. I still do the old school. So please .

unplugged IT before you.

So yes, absolutely. And then don't do IT by yourself so that the lid closed on top. You and then we don't see you sort of ever again the .

hand solo if it's time .

for you upgrade when these new fancy wanted. But i've been using this for many years, so I love IT. Um obviously i've been involved with X P T and and gabby and laid and and brand machen's y in these folks.

So i've been doing this suff for a long time of I don't even know how many hundreds of focus in the ice and that block ies. And so there are a lot of benefits and we could talk about those later. However, that that being said, IT is very, very true.

You do not want to get in the ice post hybridity training. You wouldn't want to do that immediate after the work out. You probably don't want to do that before the work out, and you probably don't want to do with that same day.

This is not worth that IT will blunt I portrait. In specifically, we've talked clear about what's driving muscle growth. Is that signal cast gae through that gene expression to that most approach and synthesis code exposure blocks that signal.

Remember, adaptation comes from stress. You've put in a stress and now you've blocked that stress, you've literally block the signal that tells your body come back and grow larger size. So not a good idea to do IT if you're train for some other purposes.

Maybe strength, maybe there's an an argument there, although maybe not um for speeding power, maybe get away with the endurance, maybe a separate conversation if you're in season, I have no problem using. And immediately after a game, the goal is entirely different. Even if we did a hyper of type of training program, we're not doing that at a maximize growth.

In that particular case, our priority for recovery is higher than our priority for most of growth. So we choose optimization in that category. You can only make those choices.

So when you truly understand what is the goal for the day, the week, the month, the phase of training and really what part of the year, year n, we have that all plotted out for, for all the people we work with. So I know when we want to choose one over the other is not a, this is the choice you always make situation. That is not how we Operate.

We need more precision than that. So that means that we're gently not going to do IT h if we want to do a lot of icing during a phase which were um using a lot of hype tribe, we're going to do a couple of things. Number one, we made to not use IT.

So there are phases in our training where I don't want to maximized recovery. I'm not going to give you any tricks here. I'm not going to do ice or any.

The other methods were going to talk about why? Because the whole point is to cause overload. That's what's going to be to stimulate to cause adaptation. If all i'm doing is blocking that stuff attenuating IT, smashing a, i'm undercutting myself. I'm choosing to feel a little bit Better to have a little bit Better performance right now, knowing that's going to compromise the results.

I'm going to get six, eight, ten, twelve weeks from now, right? So i'm not gonna ose at all in really that is if I really am trying to max my psychographs, i'm probably not doing any icebreakers in that whole face. Maybe like my office, I know that.

So where to a set up you have like one day a week when i'm not training, will jump in the mice, maybe even do some hawkwood contrast. Um I love the X P T protocol is you know we've probably talked about IT before. It's a great set up um or or does not do that, all right? This is not something we need when we move into another phase training where we're trying to maximize or maximized the result and and get the benefit of that training. Now we're going to have more torture recovery and we're going to bring in some of these strategies and techniques and not worry about causing the most stimulate there. Because we're trying to ten you because we were trying to actually ze the work we did six, eight, ten, twelve weeks before.

What about cold showers? Do those have the same hyper trippy blunting .

effect in the in general, you can do cold showers. That's not going to a problem. You're not to be in there very long and you're not going to get nearly as cold as you will emerge in thirty degree ice water for like that. The way that we do is on the less so I have no problem standing in the shower for a couple of minutes um using IT for other reasons if if you want to.

that's no issue. I'd like to talk a little bit about nutrition and supplementation as IT relates to hyper choppy dr.

Orly norton.

who has been a guessed on that he was in the podcasting, both know throughout a number range related to protein intake on the backstop of how much protein synthesis can occur by meal across the day. I said A A lot of lot of research done there, some important work by him in particular.

And then the value that he throughout was one point six grams per kilogram of body wait being the lower end of the range up to, I believe, as IT was as high as two point four, maybe even as high as two point seven grams of protein per kilogram of body way per day. That's a prety broad range, but it's on the higher end of what I think most people think of in terms of protein intake. And then again, some people might already be right there or maybe even above that value of cause.

All depends on whether or not people are on or vegan, a meat base that set up, we won't even go there. But assuming people are getting enough protein per day. So somewhere in that range and they are spreading out that protein intake to accommodate the fact that the body can only a simulate a certain amount of protein in any given sitting.

What do you like to see people in, just at some point, post hyperdrive phy inducing workout in order to get the protein sentences advantage, if you will? Now that is stimulated by that workout. Earlier you mention the the post training feeding window that know in the nineties and probably earlier people time.

So you know, within the first ninety minutes you have to get about of was IT thirty minutes of, excuse me, certain number grams of crab, a hydrate and protein, is that I think now the understanding is that, that window is much broader and how broad and that, that is, is still a matter of debate. But when somebody is training specifically for hypertrophy, assuming they are getting enough protein from quality sources in their other meals and assuming that they're overall micrometer trine intake and chloric intake is high enough, that is, they have enough of a color surplus that they have the the raw materials for. For hypocrisy, what do you like to see people in just at some point post workout, in order to facilitate muscle protein sentences and recovery? And this could include nutrition and supplementation. If you want to divide those answers out.

feel free to do so. good. yes. Okay, great. So tony, work came at a dawn lamon's lab, was actually a land mentor as well as do phillips make master.

So a tony work there, and we can answer a number of things here. So lanes numbers that he recommended, uh, also noticed about a gram approaching propound a body way. It's a great start. Now once you slide the low pound, one grade pound .

right and early just sure because we're changing unit here was one point six grams per kilogram of body weight all the way up to you I think he was two point four but maybe size two point seven yeah um grabs a per kilogram of body way so .

two point two in that unit would be the same thing. So you want your grams or kilograms the same as one gramp per pound, right? So depending on which or you're listening at to this at one of those may be easier than the other for you.

Um if you start getting below that number now, you do start running the questions of protein quality, protein type and protein timing. This is one of the reasons why I actually fully agree with lane is just get that number higher than you think and then all those other variables don't matter if that number is low, then you need to start paying attention to bunch other stuff. You've had had no complexity, you to your program, things you got to pay attention to just stay high and need to doesn't matter.

And so you can just leave a lot of those things off the table. That seems to be fairly clear. And in the work of some of these gentleman, I just mention that as long as you get to that total number, the question about timing and types and quality IT seems to matter a lot less, in fact, to recent work in non animal based proteins that really showed that to be fairly clear that those are quite effective.

Assuming total protein intake is high enough, they want to loosen in other meeting assets in those extra proteins matter less if the total threshold is a super high. So just do that in your fine. Um now the other cabyle we have to say here is timing of macromedia ance is seems to be somewhat irrelevant for protein, but that is not the case for carbon.

So that timing does matter. A punishment of muscle like a gym is very specific, and you want to make sure that is around a lot if you're doing either maintaining training quality or you're sliding into insurance paperwork. And so new train timing doesn't matter with carbon hydrate, maybe less so. The protein and certainly not the protein if the total protein adjusted is high and up. So um IT depends on what we're going after terms of a training, al, um and where we want to get where all these things in general, the way that we like to think about this is if you're doing a strength type of work where you're july target, that then a one one post exercise protein to carbon drink ratio is generally what we're going to call after. So this would be something like thirty five grams of protein and thirty five grams of carbon hydrates IT doesn't have to be post that can be pre or my favorite, actually mid or post, but somewhere in that range, especially if you train the morning and you have not consumed anything.

priority or workout. And that's not insect eating in the midst of the workout. That's drinking gallery in the gym. O although i'm sure it's happened.

Yeah so when the one is that like sort of standard number here, um if you're gona do sort of more of a really hard conditioning workout, that numbers slides up to something like three or even four to one, which would be carbon yr ate approaching ratio.

So if we want to stay thirty five grams of protein, we're gona go maybe as high as like a hundred, one hundred and forty grams of carbo hydrate get depending on what type of of training we're started doing. If you're going to do a little bit of accommodation ation, then you like a little bit string, a little bit of conditioning and kind of a standard workout, which is probably something that a lot of people to do. Then you maybe you want to go to something like two, the one, so, you know, thirty five grams of protein, sixty, seventy grams of garbage, yo, and those kind of just like rough numbers .

that you can go by. And for pure hyper TV training, would you like to see people in just some carbon hydrate post training?

For pure hyperfine training? Um I want to see that is many those new trainers around the training is gently possible. Now again, I may change my mind when our fasting study comes up, but as IT stands now, there is no advantage to not feeling around the training.

And there are some known and some other potential advantages too feeling. So I just see no reason to not do IT. Um in fact, most people are generally going to do Better.

Now this is not science. This is just my coaching experience, and this is with our athletes and all of our non athletes that we've work with and do work with. They're just going to be Better spreading those meals out generally throughout the day, and they're going to be Better if they have those nutrients either premit or post.

And so they're going to get even for approach fee, they're going to get something like that one three to one ratio of cards of protein. Personal preference. Some people don't like tea before they train.

Some people have teeth before they train. Some people can put in food in their bali immediate after work around that. You can you can play based on personal preference. But we want that feeling in there um because we want to maximize potential growth and we want to just get a jump start recovery because we're onna be training again pretty soon.

Supplementation is a huge topic and one that we will go into in great depth in a soon to occur episode. But if you had to pick one supplement that can benefit most, everybody, if not everybody, for their training, directed toward strange power and hypocrisy, what would that supplement be? And how would you like to see people use IT, meaning how much should they take and when should they take IT joy?

If you don't cut protein and carb hydrate as supplements, they technically are. But this work.

right? Sorry, I should be more specific. I'm not referring to non food for protein and carbon re so powder protein and power powder carbo hyde is that a technically or supplements early progress but there um but i'm not clean that I am referring to non micro neutral type supplement .

this this .

also know um well in the context of this discussion is a disaster that people are .

manufacturing themselves OK cheating。 Um I mean creatine is the answer here without question. IT is the most well studied. IT is the most effective and its uh benefits are robust, meaning they are going to confer positive adaptations across multiple physiological domains. So we are certain ly have a very long chat about some of the interesting things that people, in fact, we just had a daring candle on on a barber shock broadcast and he went in the extensive detail about all the benefits of creating the people have no idea about including things like bomb mineral density you asked about the others creating is actually fairly effective for that um let alone the things uh the benefit and things like cognitive function, decision making, memory um the work that there is being done there for neurological disorders and depression.

A whole host of things that that creating is being studied for some uh of those studies show a lot of benefits, some of the show maybe a little bit, some none, but there's just a lot of things create team can do. So when we could talk about muscle recovery or muscle eerd, um that's where the bulk of the research is and and and is very effective in terms of type greeting, one of hydrate is still the best one. And that is because as the largest evidence space, um you can maybe make some arguments for some other types, but you're really going to reach saturation pretty quickly with an a matter of weeks and there um ata dosage anywhere between like three to six grams per day.

And now five grams is the very standard number we give. Reality is I change that number based on size. That's just the honest truth.

Um if you're tune and twenty five pounds, you're not going to get the same dosage of greeting as one hundred and twenty five pound ground. This is like this is not what we're going to do. So we may slide that number down a little bit closer to three.

For the smaller a girl, what does matter to feet physical size? If you're one of our two hundred and seventy five or three hundred and thirty pound offence of right tackles and the end of film, you're not going to get the same dosage, everybody else. So that numbers going to go up to seven, eight, nine, maybe in ten grams a day. So that's this kind of the scale in general, if you wanted, need the answer to five grams is the .

standard taken after training.

The timing doesn't matter. Totally irrelevant. Take in the morning breakfast was take IT at night.

Take you any time I want to take IT preregister put IT in a lot of people's work out um shakes just to make sure they get in rather day. But the timing is relevant. great. Well.

thank you for that very informative advance, and I look forward to much more discussion about nutrition and supplementation and recovery and all the rest in the episodes to come. This was incredibly informative. Thank you so very much.

I appreciate the opportunity. I had a great time doing that. I love talking about these things. I also really like talking about what we're going to get into next conversation, which is the physiology, endurance, metabolic and fellows. If you're .

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