#744 - Dr Mike Israetel - Exercise Scientist’s Masterclass On Building Muscle
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What's happening? People, welcome back to the show. What my yesterday is, doctor mike is retail, is a professor of exercise and sport science at lemon college and the co founder of non superiorities ation. If you've ever wondered, is this exercise actually working that you are not alone? However, there are now scientifically proven optimal methods for building muscle in the most efficient way possible.

And today we get to learn from the best teacher on the planet, expect to, on the biggest mistakes people make when building muscle, how much simulation is required to build mass mikes, top ten exercises, the best reporting, es sets, rep periods and timing between workout, all backed by science, how much you should lift for your body weight to know if you're strong, how to maintain motivation in the gym, and much more. Mike is nothing short of a legend. His youtube channel is completely destroyed at the moment, and i'm so happy for him.

I love his content. I love his insight. I love the fact that he's ever in space.

And I love the sus jokes and complete avert flooding that he does throw out today. So yes, strapping for this one, don't forget you might be listening but not subscribe. And that means you are going to miss episode des when they go.

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When I first started doing personal growth, I really wanted to read the best books, the most important ones, the most entertaining ones, the ones with the easiest to read in, the most dense and interesting, but there wasn't a list of them. So I scattered and scoured and scoured, and then gave up and just started reading on my own. And then I made a list of one hundred of the best books that i've ever found.

And you can get that for free right now. So if you want to spend more time on great books that aren't going to completely kill your memory in your attention, just trying to get through a single page, go to Chris wills dot com slash books to get my list completely free of one hundred books you should read for you time that Chris will ex dot come flash books but now, ladies and gentleman, please welcome doctor mike. Is retail.

Doctor mike is retell look on the show. Thank you. Rather look at your head in all of its high definition glory.

Yes, I believe the folks helping a video tape this had to make ten adjustments because my head is too shiny, which is a confident, or in itself, I can't quite tell.

That sums up most of my life. Did I love your youtube channel? You are absolutely blowing up at the moment, evidence based training, hypocrisy, muscle gain, all that stuff. So I want to do a one stop shop today of everything that anybody needs to know to get as jack as possible from an exercise science .

standpoint. Let's.

this is like what you ve been doing, your something .

like that you .

see doctor or something. Doctor, something.

What do?

Yeah, I think if you don't know who does yeah.

good god, tons of way more qualified people. But they don't have this beautiful bald hob and that's why they are not in hollywood.

all right. So take them from the top. What are the what are the things that you see when IT comes to training for muscle growth? That is the biggest mistakes people make. Where are people going wrong the most when IT comes to this thinking?

All that time in the gym will get you. And Chris, let me tell you from a personal story. IT just doesn't work.

Nothing works. Help, anyone is listening. help. Send me a letter, tell, telling me how this whole thing works. On a serious note, if I had to be scientific about IT and explain the biggest source of variance and not growing muscle over, lets say, timeline about a year, which is a realistic amount of time for like people who haven't seen in you in a year, to be a quality crap IT IT has to be consistency.

Because if you just go to the game and scream a lot and do crappy technique, crappy volumes and crappy loads and do a lot wrong, but you have a requisite intensity that anywhere north of reading the newspaper, and you just show up multiple times a week over and over, are you gonna some results? If you have the ultimate evidence base plan from G, E, that sounds partizan itself. And you've done with the R, P, I portrait y up as a discount code and bio.

I don't know, is that what influencer say? But but you do in mitten tly, you do in on an off stuff, your head conversations, people you're like know in the metro. Let's in london where you're from. I believe all english people are from london. Yes yes of course.

And um they're asking your tips because they saw that your jacket and you start giving them tips and you eventually given the conversation of like also like many times a week, do you lift? And like, well, you know it's five. You like, yes, I see where this is going to like, but like lately, you know, my dogg's been really sick. So my wife left me an interesting .

sounding london. And yeah.

right. So brotow is actually universal, just one action everywhere, right? You could be british, english. And then the lifting starts and you look in about and curls like garnet did IT you're like arnal that's IT drop that mean ah your consistency is a big deal but it's not the only deal. Uh, if you do something consistently, my thought on that is you might as well do IT pretty well you need to go on a crazy scientist like we're going to get into in the next of whatever half hour, however, along IT takes you to get pissed and kick but um but when you are consistent IT multiples, the emphasis that you should be doing whatever is you doing quite well because of you, is your commenting a lot of time to IT A A bit of a sunk cost there might as well optimize on the margins. And then we can talk a lot about all the details.

okay? One of the first places of people going to go to, and i'm gna guess, one of the most common questions that you get asked, what exercises do I need to be doing?

Yeah.

all of them bright. Yes.

that's IT. Then I just lock away and like, like, I should be sort something like but then they see the back of my very shiny head and IT makes them happy. Yes, okay, which exercises?

So there is a lot to say about that, but you can start with the superstition, that is, whatever exercise nominally targets in the muscle you want to grow. So if you want bigger biceps, you know some variation of doing this is probably good. And then to be honest, that's maybe eighty percent of the answer.

So if A A lot of people here is why i'm saying a lot of people will look at let's safe for quotes, to look at high squad, to look at leg presses, to look at lunches and to look at regular hybrid squad, and they're vax themselves infinitely over the question of which are one of these superior, which is kind of like asking and I need to get to Austin taxes and in two days, which airline es should I take? Like you you ask someone who works at the airport, which chair lines like really the one I should be taking, they're like, and I don't know, all of them really get you there. There are subbed differences, but at least make sure the tickets, says Austin, texas.

So if the exercise hits that muscle and you got to go now, there are ways of seeing which exercises hit the target muscle that you want. Uh, couple of what V R P R P called proxies for stimulus. So this is something like tension, the perception of a lot of tension generated or exposed in that muscle.

So if you're doing chest flies and you feel a crap out of stretch and pulling in the chester, that's probably good if you're doing what you think is a chest fly, but you misread the machines instruction thing and you feel a ton of tension in your biases or your forms or your shoulders, but you don't really honest feel in the chest, just pure physics perspective because of the mechanics of the movement. Your chest has to be getting some exposure, but maybe you could be doing Better by actually doing the exercise anyway or picking exercise that really you feel some tension of. Another clue to if you're stimulate in the muscle properly is the burn.

And that's seen in a medical context when people don't wear proper protection. I know that resonates with you personally because the conversation we had right before this, I don't mean to expose you, but but Christie could just be making Better choices. What i'm trying to say, all theoretical, i've never been with a woman, as everyone who watches our youtube knows.

But on a serious note, the burn is in especially higher upsets when you start feeling the accumulation of metal olic by products in the target muscle. The chest for analogy, if you're doing hyde pec, lizer and at the end of that set, your pecks are burning, hey, that's probably good. You're probably getting good simulation.

On the other hand, if it's just your by seps that are burning, but your pets don't really feel much, are you getting a stimulus in that exercise? Oh, you know, sure. Is IT guaranteed to be a really robust, really good stimulus.

Probably not because you should be feeling some combination of tension and burn and then also there's pump. Again, none of these are Mandatory, but together they are kind of like puzzle pieces that take would could be A C plus exercise for you and making an a plus exercise if you're getting all the feelings right on this. So another one is pump, uh, how much after several sets of the workout of the exercise, how filled with flew ID is your target muscle?

So if you're doing pack flies and after a couple of sets, you know a girl watch by and she's like, oh my god, SHE runs away. Guess that's good even though he ran away, but he ran away in a way that you obviously respected your pex ize, which is the whole point of gym. But if you do a bunch of sets of something um let's say you're doing pex lies your shoulder are pumped, your biceps are pumped, even your forms look more than but if you can honor ly say your chest has change the invisible or palpable way IT no doubt still change your pecks but maybe not that great another one is perforation ah which kind of presents itself in two forms. One is, is that target muscle feeling really weak so let's say you do if you pack exercises, you think they're for the chest and then you try to push yourself into your car, like push off your steer and will, and you feel like a profound weakness in that peculiar, oh my god. And a really good example is if you try to walk downstairs after hit, if you think you hit quads, we really hit an doctors, you can skip down the stairs, fucking problem we to swear, yeah.

where is if you're doing this on the hAndrail?

Yes, like desperately cleaning for to your life and in your legs are shaky. Another thing with perturbation is crampy. One of this is required. But if your chest craps hard, when you trying to pose after a few sets of whatever you're doing, that whatever you're doing absolutely hit your chest, you know thing is weakens too.

So if I tell you, hey, this mega pack workout, what's your best bench? You're like, well, so like, you know two hundred pounds for set of ten and I take you through a mega pack workout after that. If we put two pounds on there, if you bench IT for anything close to ten, your pets never got very fatigue, which almost certainly they never got very stimulated.

So you should see a pretty big repetition strength drop off if you can barely do a push up after a chest workout. All shit. Something happened in your pecks, for sure, especially if you feel like your chest is the kind of owner of weakness in that movement. So those are all ways to kind of proxy that and never seen another one again. Not a huge deal math the deal, but a good little additive to the mix is do you feel any kind of weakness or sonus that persists for hours or days after?

For example, if you do some kind of new quad machine at your gym and uh, two days later, your inertia saw your glutes or physically saw your quads, aren't uh, either the way you did IT, which i'm sure we will get to technique or just the exercises itself. But IT says quad, but it's really not quad. Maybe IT is to some extent, but you would expect if you had a novel stimulus to feel some kind of Warners, but if you did something that as quads on IT and then the day later, you can barely walk in your sore to the touch you you have to have stimulate your quotes.

There is no alternative. So all those things in the plus side category, and any exercise that hits a bunch of those checkmark for you, man, that's a good exercise for you. And were all different. So some people respond Better to pack line machines es some people to dumb ll some people to cable, some people to something between whatever exercise check, check those boxes for you really. Well, it's probably good exercise for you, at least for the time being.

What about stimulus to fatigue? O I hear you talking about this all the time.

to the point where people are just done with that are shut up.

Well, this is a new audience.

What is IT? Oh, hello. Where are they? We're in an empty room.

All these cameras. That's right. I know how this works for watching many adult films myself.

Just kidding. I'm a no fp for the last several hours. Um the fatigue part is a big part. So when I just described as the stimulus proxy, basically like indirect ways to know, like he did, I get a good stimulus for he is important.

So another way to category exercises is how much fatigue cause, which can be split up under a couple of different types of fatigue. One is joint elective t of fatigue. You do in some kind of score, fresher machine thing, or twice a machine.

And every time I like all my elbows, all my elbows, all this serving a lot more. Is this an elbow exercise or choice of exercise? Maybe you're technique is off, or maybe that exercises just not that great.

So you want as a little joint connective issue soon as as possible, as little exposure as possible in that regard. Now humans are robust, adaptable creatures. So zero tender and connected tissue stimulus, any kind or fatigue rather, it's not the goal. You just want to get really pumped and really so and really fucked up with the muscle for any degree of joint connective.

So if squad to beat up your needs a little bit, but they fuck and rack your sweet, but if you have like some kind of wear hacks, what designed by people who don't want to make machines, which is to at least half all machines in the gym you like, this is a knee exercise and my coz don't feel shit. That's bad news, know? The thing is, there is several different kinds of other fatigue.

One is called actual tiguan, which is a special kind of fatigue that result from spinal loading. So you'll notice that the amount of fatigue on the system, if you do lot of the lifting bench rowing and h squatting with a barber lanterby is is different and more intense than exercise program that don't have those. Are nature a natural uh, more for science to figure out.

But IT seems like when the muscles that keep the spine erect um our active a lot or something do with a spying. If a tea living shit out of you, which are almost everyone who has ever dead lifted seriously has reported that the total fatigue tolerance of the dead lifters are very low. You can do plenty of light pressing, and it's stimulates a huge muscle mass.

skids. You really fucked up. And I saw tons of lingers. But you are the fatigue is mostly local.

When you do that thing, something something leaves you that you don't quite get stem c and so actually may be a sub catered systemic. There are other ways to measure stomach c fatigue. You're desire to train.

Uh, one of the thing, one of the reasons that you want to do some exercises you generally like because your desired ta train can stay elevated and that keeps you coming back for more. If you have a low desire to train, IT can actually physically result in the promotion ation of more overreaching type of escalating fatigue. And then you're just gonna fucking out of the gym because you start hating the ship.

Good stimulus s fatimah o is kind of like banging for a book.

It's literally exactly only what that is cost benefit, but expressed in muscle terms.

I've asked this question of some of the greatest body builders of this era, Christmas, said fill heath, as ryan Terry, who recently run the libya do.

to look, that was you. And I looked at IT for a long time. I know he knows two, five minutes. Dm.

but if you only had ten exercises for the rest of your life to hold onto and build as much muscle mass as possible, what would they be?

Yeah, that's a question here. So uh, I would say that i'd have to go muscle group by muscle group to make sure I check off all the boxes. I, I, I don't know if there is ten muscle groups and some of these are so the cave as these are just my personal spirit exercises, the ones I really like.

That doesn't mean they're best for everybody they can be. And I can talk about that afterwards of what the stimulus latin tio actually means. But i'd say high bar, why? Because they hit the quarter steps and adopters and glues very well, the amount of A T you get from them as less than you would with other types of squats, like global squad.

Because until my arms got too big to hold a barn in my back, I fit into the high bar position like a glove. And I love that I fit into very few things, like a glove, mostly condoms as like eighty cubic centimeters left of room. But so hy bar squats, I would say I would say the understanding overhead bartle press just because i'm like really good at IT and IT feels great for me to do until I guess my arms not too big. I can't do that either.

So that's fun. Is there anything in that where the bracing the midline bracing is good for just other stuff generally?

Yeah it's good for like manhood strength. Like if you can overhead press two plates for reps like you're serious mother fucker and people shouldn't fuck with you probably um so that's cool for that for sure. Um and then I would have to say skull crushers for try seps barbell Scott rusher, how many we are three, three pull ups for the back overhand chin to bar why .

over hand underhand.

raw personal preference. I can't rotate my ship and enough to do underhand anymore. I have slowly become more disabled as I became more jack doesn't like great yeah there's a capability clear if you get Better at and then you get worse at IT. So barbell bent rose from a deficit about .

ben rose from a deficit and at all .

box yet go super deep in the stretch and touch your tumor. Come back.

Any reason for doing that is supposed to a chess supported or seal.

Manhood, yeah, yeah. You ever seen a sea and I tart together. Fucking pathetic.

They always need to be rescue. There's babies and stuff like that. No manhood shit like an arrangement would do. You don't see him leaning on .

a fucking and tree branch, right? We five, eight now. I think five day I haven't keeping in.

Let's see what else stiff like at that left for the hamstrings you wouldn't have .

hit that enough with the abandon rose.

No, not even close. It's ison metric only with mentors rows. You need a dynamic movement for the hamstrings um IT also hits a crap load of your spinal directors and glutes and all the other star OK six h and then we have um the ou yeah I have to say the cambridge bar bench press for chest.

That's the one that is like this, like tail. So that allows you to press, I A middle is old and like a Young boy Carrying milk.

Yeah, yeah. We're like a torture device or something. They put on a license. He goes around in a circle and mills, weed or some ship. I know english people have the last name, Miller cause like that used to be you hundreds of years ago. I might would why .

they came about why the canberra .

is allows you to go deeper than your own chest level. And we have lots of research, especially recently, but lots of good theoretical work before that shows us that a deep stretch is a pretty big deal. By patrol.

Py IT enhances the amount of other groups you get rap for rap IT also feels fucking amazing and all are chAllenging. And if you do bench presses with the regular bar afterwards, oh my god, SHE is easier. How is the huge part? So I say i'll take an incline version of cAmber bar bench as an actually about at seven, i'll take .

dips in addition .

to that for the lower paxson, just .

overall manliness in the is.

And what do we got two left.

yeah. So what we missing, if you're bothered about ABS, if you're bothered about carves.

no cabs. Fuck that. I could say something about cabs of fuck that.

We done.

we haven't done side dirty. no. So I would say super ROM laterals for side dots.

You literally made your .

own exercise, kind of you. Yeah, I need more ego shit. So let's just start calling them doctor, my laterals.

Yeah, doctor. Mike, everything do you? You see my new drink. I came out with this, the dr. Mike, drink.

In any case, it's where you do dumb a laterals, but you don't stop here. You just go all away and kind of touch your palms together at the top. And I used to be able to, with enough weight, T, I can get IT up there.

But then I kind of choke myself at the top here so i'll take those for most of the rest of the delt and I will see the bent rose and the pull up take care the read dot quite well um and then i'll say seated incline dumble pirls for bics so boom like that again attention of the stretch great exercise um the shoulder press overhead barber Prices there if I was purely aiming for hyperdrive phy, I would just take IT out altogether because it's inseam ly high actual fatigue goes you may suspect um and I just really like is nothing at trains that other exercise can train Better but it's there because of again, for the soul and if we're doing something as absurd as restricting ourselves to can exercise the rest of your life. I get soul shit is like, what mean you're going to eat in your last meal before they kill you? I'm not choose an macros ck that yes.

but what did you say only ten minutes ago about its important to have exercises that motivate you to do them more? yes. And if you enjoy manish IT standing upright, barbell shoulder over ver head .

have added you just just know the trade off now I will also say here's the trade.

The trade off is when you go to the club and stand up with your boy and he does more scientifically effective exercises and there's a girl like looking to and you like and I go with your friend because this doubts like, but spared energy SHE doesn't about that um you can you guess you could over had press your friend and throw him away because I got I got like such a man and I do and I mean have sex in the middle of club. That's what happens. Yes, i've seen love ireland.

I've seen you're on that. Yeah, yeah, yeah. What are the worst stimulus to fatigue tio exercises? If there were ones where you would say if you're looking to gain muscle, start sliding these off the edge of the table into the bin, what would be in that last yeah .

um i'll say a few things before I answer that question directly. One is huge individual. Some people get a big kick out of exercise that other people just don't like and also any exercise you do for long enough that begins to accumulate.

We in sport science, called stainless and IT is stainless can be put mathematically as the reduction of a stimulus to fatigue. Tio, you need start without bright rose. You know, these are fuck sweet Brown, the balm of my dots.

Five months later, you like, fuck this. I'm never fucking doing IT again. My shoulders is heard.

I don't get a connection with my muscles and tired of a psychologically. So that's the big cavet before splitting. Exercise is generally by their sf s. So stimulating tee ratios are not a universal concept. You can just apply there, always everywhere, applied in the moment for the athletic myself.

So if someone's like, hey, what should I do for quotes? Mi, what have you been feeling lately and what do you not like lately? And then we choose an exercising. Then we go, ford.

Good example that that might be moving from walking lunges to box step ups .

absolutely exactly. You're just forever reason you joins her morn walking lungers even doing them forever. You're not getting as a big of pomp's tension.

All those proxy we talked about for stimulus are bound and all of the tie proxies are up. If you can hate the exercise that joins her systemic for his higher, so you do it's called exercise deletion and replacement. There is no this is one of things.

There is no one right exercise um just exactly like there is no one write food for you. Yes, someone with your favor, food though, like making trees with, you know, it's fine to wear choice, but whatever I can possibly be your favorite food for forever because if you have to eat all the time, you had fuck and sick of IT. And then whatever was your second is now you're first same thing was with women are right? Take us right.

I'm like A A much shorter, less combat trained version of androtten. Also, I don't know anything about women, but i've run a few casinos in bulgaria. People don't know that about me is not what he does, just gonna ut the back up. Yeah I do have multiple lamborghini es. So yeah, yeah.

yeah, yeah. You are spending the moment. Not a lot of my money.

It's a profound small amount. I'm dealing with trillions. I just want people to understand that.

Most, I just say regular people, there's wealth and then there's me, the unwatched masses. You must have them. Please call guy, he's got some money, kid.

It's adorable really. So putting all that stimulus to fatigue al stuff and context, like it's always an individual decision. Some exercise on average just on the mechanics don't do that great.

And I can specify what kind of mechanics one is. If an exercise targets a lot of muscle, generally, IT can't possibly target one muscle a lot specifically. And thus, for a specific muscle, IT has a poor stimulus for degrade deadlifts.

For example, what exactly does the conventional deadlift train? You can answer that question because that question is an answer of, like eighty percent of the muscles of the body glues sort of hamstrings. Maybe add tors some quotes, technically tons of lower back, but not exclusively, depending on how you pull mid back up her back traps, holy fuck.

So if you're really trying to grow, insert any muscle here with conventional dead lifts. This is probably an exercise that gives you as much simula for a fraction of fatigue. Another thing is range of motion.

If the exercise doesn't expose that target muscle into a deep stretch, you could do Better. So for example, flour press, sure, we'll have a video on the youtube at some point about this for press is just you hold dumb lls or a barbell. You go down until abb, you're lying on the ground like an animal.

And if the benches for civilized people, my at my german native gold, no, it's plant them. I think it's diamonds ah it's very uncomfortable, but the wealth alone keeps me comfortable. So you touch down here and you can't possibly physically get a big stretch.

So in some context can be a great exercise, but just on the raw probabilities, probably isn't that grade. So those are some of the exercises that I would say like deadlifts flor presses. Anything you do with a partial range that's not in a length and deep stretch position is probably not ideal for portrait rq poles or another one.

What exactly? Iraq pulls training. Fuck a final. I think they train mostly the ego because you load eighteen plates, any side. That one girl you still like, she's like, my god, you got something you want to see me back in. It's at a you get lab.

I think that's how works. All right. So that's exercises you guys, I think, have been, at least for me, the one of the main reasons why I have reintroduced tempo into my training fun.

Everything now everything is tempo life. So given that we have yes, yes, slow in, slow out, that sounds good. Talk to me about what good .

technique looks like. Yes, yes, that's a great question. So good technique is a huge diversity and variety of expressions. You can't really look at what a person doing an exercising for sure, be like that bad to be because I could be good for them IT could be good for the context. But there are a couple of generalities that apply to almost everyone to almost exercises that you can sort of checkbox are saying. If you have these things, probably your technique is pretty good.

If you don't have them as a scientifically minded person, or at least one attempting to be a scientific minded, at the very least, if you're doing a technic that doesn't check the following boxes m about to talk about, I at least want to talk to you and get some reasoning out of you because you could have good reason to be like A M and my shoulders is fuck in injured. I can't do any more range of motion. Okay, no big deal.

But a lot of times you don't get any reasoning on the people that just a get what works, brother and you like my name buck thinking sucks painfully snowing, do so one is a good technique should be focused on targeting a specific muscle or muscles. And by sheer biomechanics, you know, if you're doing this motion, it's not your buyer. So sometimes people be like on training delt and they'll do like alternating like lifts like this with with their fist pointed up and that hits the front delt.

But he can't really possibly hit the site delt. And so if you're a game, turning your big ideas and you do that technique, i'm going to be like the that cancers that you can do, like A A sticking rope model of the body, were you like that does not the muscle that does that. So that automatically means like if you want big latch are going to do pull ups a rose because it's disher mechanics and there are more particularities where if you pull out like this, it's probably not as much light as IT is ur back people down?

It's more less just because how the muscle attach. So that's kind of the king variable of good technique. So for example, if you say your training or quads and you do a squad at suo dance, you're sitting back really far.

You're getting a very small degree of inflection. Um they're Better waste trained quotes that is not the best techne for the quotes almost for anyone because the Better technique be equal, we target the quotes, that means we expose them. That means we give him a high degree of range of motion which means like as you squat mostly down your toes should go over your your nie go over your toes rather, and you should go nice and deep.

That really biomechanical leaves has to train your quotes. So that's number one. Another one is to have a movement that has a considerable degree of stability. So if you're unstable, so for example, if you're doing upright rose and you keep coming up on your toes and you're wiggling around, that's reducing your force production. So good .

technique means stable. He knows your body will die down. How much force your muscles can deploy if you're start on a vibrating plate or if you you're on a baLance beam or if you're on something else.

one hundred percent IT happens completely, automatically. We've i've been directly involved in laboratory testing for something like this. We had, this is insane study.

We did. We had lots of spotters. We had people max out in the hyborian squad, and then we had them max out on a boat ball. Good news. They only squatted about sixty percent of the one to max, like a lot of person, quite a lot.

right about a fucking both.

But to put another way, and are you doing profoundly high repetitions if you're doing that to five to ten with sixty percent of your true one remains what will be in stability? You're getting almost no hypocrisy as an intermediate or advanced training is not you're learning how to squad into both sibal, which is cool. The parties you can show off maybe you laid may be not um but it's not it's no good because you want to be nice, unstable.

So for example, if you and I A training together and you start doing incline dumble press, but I noticed your feet to hang and off for kind of dangling, there's two things that can happen when you're short king like me who never grow up to be an adult height and then i'm just going to be like that socks but good luck but if you are talking like yourself for a medium king, how how are you not perfect the perfect man height um I would say, hey, hey Chris, try to put your feet down and really corks crew them into the ground to get that stability. You'll find you'll get more reps and be able to do more wait with incline dumb bells, which is a really good thing. So its stability is a technique univer assault. Generally speaking, when people .

about sort of grounding of grounding themselves into the floor, there's no key that's happening here. This is the body responding to us being more stable and form the false product.

I believe, I believe he is entirely a myth also like all pretend things ah there if you really want to go down that road, there's a lot of very sad youtube videos of actually on the mayfields chAllenging SHE practitioners in china. I mean, fuck man, one lady thought he could block like a running punch just standing there and where the guy just went right through her. I stop watching after this.

Very sad. The sad part is that they get physically hurt, but it's more sad to watch their as ontological understanding of world collapse. I must have missed my tea.

That's what happened. Only Stevens to got a condition like that. I want to be on the record saying, man.

all right, control decently.

C so control in general, especially on the eventual, most people can't help but control the concentrate because IT pushes back k, you can only move a concentrate so quickly, especially with heavy await, especially cost of failure. So someone can really basically do the concentrating shing against that is kind of auto controlled. If you are, uh, trying to gun your car up about really high hill and you have anything other than the tesla, it's going to a be seemingly like you're controlling IT, but is just pushing back the auto control on the essential cover on the way down.

People a lot of times like just a job, which again is a terrible that does margin increase your chance of injury? But what IT does is IT takes a very muscle growth promoting part of them, which is the a centric and the incentive c actually requires less nervous system stimulus to do the same amount of physical work, which means its inherent stimulus to a tee ratio might be higher because it's probably a little bit more stimulative than the concentrate as a phase by itself, but requires less, less nervous system fatigue. So over the weeks of controlling in your century, you may get more out of your muscles with less payment on the nervous system fatigue.

De, well, you've got to lift IT back up. So IT needs to come down. You've lifted IT has to come down.

And you might as well collect all the coins on the way down that would like there's free hypertrophy coins, just do IT, yes, like watching someone place on to had jog with the jump over all the coins, at least the jewish of myself, the level h ah yeah I just try to pick up and this will get us cancelled for sure. Um so controlling the centric S A big deal. Control in general is a big deal.

Um and then another checker list we want is I used to say full range of motion and I still think that's mostly correct, but we're learning there are different parts of the range motion which are more or less HTTPS PC. So I think they say is the full range of motion is good technique. So if I see you like a quarter squatting, i'm going to be probed won't lower, that's a good thing. But more importantly, still from an empirical perspective is just not robb yourself of the deep stretch. So if I see you do cable flies and you're stopping here, i'm going to talk you and I Better hope you have two fucked up shoulders because if they are totally healthy, i'm going to say, go already for that super big stretch.

Don't avoid that what's happening in the deep stretch.

If I can find out science and shit, you're the guy look bad. We don't know all of the ship, and i've put me on the spot like that. There's molecules there and sells god knows what else now.

So we don't actually know exactly why a stretch stimulate typography. There are several candidate mechanisms being investigated. And I can regain you with the details, but it's A A A little bit pointless because all the details could be totally wrong.

Is a candidate mechanism that fails inspection right in a few months. Few years will know exactly why that occurs. But we have something Better than a candidate mechanism, and we have very good control trials with the only difference between groups of applications as one group goes nice and deep and the other does not. We have studies on, for example, the quadra eps, where the volume and the load as identical between groups even got clever studies where a people train one leg with a deep stretch, only bottom third, and the other leg, they train only with the top third of leg extension. That's a big deal because auto control, it's not like genetics doesn't matter nothing mad.

The same body got to split test the right on the right. amazing.

So a lot of those studies are showing that the deep stretch just causes more growth. Now it's five to ten percent more growth. So you can do top and partial.

You can bench like this thing and get plenty of moss growth. Tons of I B proven jacked up jees heads do IT. They're still jack. But from an efficiency and effective this perspective, all those guys could have been bigger if they went in for that really deep stretch. So to me, that's a big part of really good technique.

It's really interesting to look at sort of all of this is a sweet, especially when IT comes to the technique, the muscle growth that you have this if are looking at stimulus to fatigue o with something that's important, especially as everybody slowly makes the inevitable journey toward death .

and getting Christman there died my cab to put up.

I'm a populated guy in british.

Yes, of course. yes. The battle of britain never got over that. So death is always in an and to understand .

everyone's getting older. Everyone wants to avoid injury by reducing down the amount of weight that you use. This is one of the reliable ways by focusing on controlled 1 centric。

Yes, that also helps because you're not going to allow you you're not going to surprise yourself and get into A A place or arrange that you didn't mean to get into holy by focusing on deep stretch as well. Also going to reduce down further the amount of wait that you need to get the amount. So yes.

stability, unstable exercise is much more injurious than stable exercise. If you have fee court through and you're just move in exactly how you want, you probably not to if you have quite a bit of weight on the boss of ball. And sure, you've seen you youtube videos of various accidents like IT, you can fuck you shoot up if you .

get really unstable. What when IT comes to tempo? E, because obviously king about control decently.

C and concentric, that at least got something behind IT. Jeff npd, did some study, saw him on tick talk talking about IT. How how long do I need to take on that events? C portion.

yeah. 这个 question。 The literature we have so far, as far as i'm aware of IT and because I am science, i'm very aware of IT. I didn't impress you. No one's claimed on your show before that they are science itself.

Refuse to once yes um IT seems to not matter much anything between a repetition that in total takes one second, including a centric and concentric and all the way up to a total of nine seconds, which is a lot of pain IT seems to be that if you do more quick repetitions, you can get more repetition. If you seem to do slow or repetitions, you get fewer, but each one has a lot more stimulus. It's kind of like filling up a glass of a certain height.

If you go really slow, IT takes you longer. You filled up the glass. If you go really fast, IT doesn't take us long fillers up the glass.

The glass feeling is what we want. Anyway, there a certain amount stimulus. You can drive here.

Muscles, you can do IT more slowly. You could do more quickly. IT doesn't seem to matter for hypocrisy. However, under control as the big cava.

So if you just dump the stuff on you and then, uh, I can crank up and then dump, yeah, that's not gonna as hypocrisy c as some model of control. Now if I go down this fast and come back up, I still hundred percent control the centric. As long as i'm doing that, I can go ultra slow, I can go a little bit more quickly and anything between, at least tentatively. For now, we can say one thing almost for sure, IT doesn't make a huge difference. Presumably.

when IT comes to like practically functionally doing this in the gym, focusing on a little bit more of a temple, let's say maybe a two counter or three countdown ensures that control is something. Because the difference between half a second down and one second down in terms of control, everyone's done of one. Everyone's thought they're doing a three count temple, but it's actually been like a one ish yes, and a lot of IT is still .

like that.

If you actually hit a two to three count. To me that seems like art. This I can't escape this ah I can't escape the degree of control that I need.

Yes, that's absolutely true thing. One of my last points for what makes good technique is repetition consistency. Most people actually look about the same IT doesn't mean identical.

There's actually a little bit of an injury preventative benefit from exposing yourself to slightly different bar positions that makes you more resilient. If you're one machine like things all the time and you get out of IT in the real life, you could find yourself a little bit hurt. But mostly the rupp should look the same. The ability to make the rubs look mostly the same and also move in the movement.

Arkin, which remember the first principle of good technique is, like, are you moving in a biomechanical way that targets the muscle? That's a lot easier to ensure if you slowly work into the incentive c, hitting the right positions that if I just squat down, hover the fuck, my body tells me, how do you find job at in squalling a long time, but maybe i'll sit back too far. I won't expose my quads as much if I can take the time to go low but slow on the east tric.

I can actually figure out how my quads feel tension wise while i'm doing IT and regulate my exposure as i'm doing. I'm sitting back alone too much. I don't look, look, I sit forward and my quotes get fucked up.

I can feel attention right away only because i'm controlling. That is a little bit longer. You might able to get that feedback right away. It's like during the football play, you coach can't tell you what to do.

During the play, you got to play beforehand, you fuck and figured out the ball is fuck and height, and then shit happens is too fast. But if you can go a little bit slower, you can also regulate your technique and do a Better during the x during that exercise. And small bonus is your injury probability, at least nominally on theoretical grounds, will reduce.

And i'll take anything that reduces my injury probability by some amount and doesn't reduce the mechanisms of I patrol fit all. So some people say tempo doesn't matter. And I say totally, it's like if you get the same high quality meal at two restaurants, same actually matter if one is seventy five percent cheaper. My fucking and jewish asses their assam on there early at the door. No way I could be investing instead of doing any case i'm there as soon as IT opens ba ba ba so if you get uh even a theoretical downside of injury risk, uh, that's a little bit smaller.

although can take you with that in mind. Does does that make sense for trainers, athletes as they get older, to focus more on templo as you get as you increase in age, the focusing more on temple means that you use less weight, reduced injury risk when you're Younger. I saw your video on sam sul c home boys, very strong lift in full stack all the rest of bit. But he's made a Robert magic is twenty two.

We all made of a rubber magic back. In my case, I was a type of rubber that wasn't able to get erect. Oh, i'm sure i'm unset again.

Ah yes. So what I would say is this IT matters for everyone because injuries are no fun. In any case, there are also injuries that can go with you the rest of your life.

You do a major distal pectoral tender rupture, fully evolution. You're just never going to be the same again. We need another fifteen years of medical tech to reattach that thing in a way that does look fuck up or feel fucked up.

You don't want to do yourself dirty when you're twenty two ripped a pack off, you just never the fuck and see me to look the same, you to perform the same power lifting kind of done for your body buildings, kind of fuck and weird at that point. So when people say again, when you're Young, you can get away with shit when you're Young, but statistically is still a downside. Uh, what I will say is i'll put in another way exactly agreement with your point.

and that's my favorite kind of point, one that exactly agrees.

Why do you come on the shoe just here to feed the eagle and be like this? Chris, I would. I D like to feed with something else. But to we signed a couple of papers that said I couldn't physically touch you during the show. Um when you are Young, I fucked and get IT I get that I can do this the fuck can bit over the sea, you do what you getting back, whatever ego shit, live your life when you're older. And this is a particular pet peeve of mine I see like a fucking bolding forty eight year old man swing in the fucking and dumbbell are on about coming dumb at the fucker.

What are you doing? How old are you? It's like a i've talked to i've actually talked to a few women in my day nothing sexual um when you're thirteen years old, seventeen years old and you have what I would describe as very understandable but kind of a child like relation to body image and stuff like that like you're unable to go through a muscle game face because any amount of extra pledge on you just feels totally wrong.

You're seventeen fucker. I get IT, I get IT. And we had body. I talked to thirty seven year old woman, or forty seven year old woman who knows he needs to gain muscle, but is unwilling to gain an extra half centimeter of pudge.

I'm like, look, Linda, how old are you? Is a forty seven result. What do you do for a living? I'm actually i'm managing an accounting for so you're intelligent and responsible and you can see ahead, right? This is a good yes, of course, mike, you can make the trade off to the fuck.

And hf enemie a fat on your ask. You gain more muscle, which is a good day. You're right, just the same way.

And I see an older, you see Younger guys when the wait are like, whatever, to be twenty again, my man, I see a forty year old doing on my do come on it's like seeing a forty five year old lake just after watching fast and various eighteen or whatever, like rave his shoot up against a Young guy. What the foot of fuck really, this is what we're doing. So it's always good for everyone, but for older people just have no fucker. Excuse, slow your shut down.

control your ship. We talked about concentrate 1 centric you've mentioned about stretch at the bottom， pause, pausing reps and ison metrics. What need to see metrics .

just don't seem to be as hytner PC um icon metrics in a stretch position of planning hydro hic and a contracted when they're not. So for example, if you're doing cable flies, if you stop at the squeeze pr, if you stop and square, ze people will give that you, it's totally cool for a variation. It's fine.

It's awesome. Grows muscle. But I ouldn't say it's essential that might be a downside. All that energy you're spending stopping up the squeeze you could put into the incentive c, which probably grow with more muscle.

So if you are going to do with polls, you are going to be pausing at the stretched position.

not at the contracted position often. Yeah, pause the stretch. Cool for a couple reasons. Wanted absolutely reduces the injury probability, that reversal, the stretches, the single generally most dangerous time for muscular injury.

right? Because you've got weight going down and you're about to contract wallets. Yeah.

that's how ruptured my kills. Yeah, I heard that story. IT was terrible, the ultimate scary story of warm up for forever if you've coming back to sports yeah um the direct force plate measured pull of force at the bottom of the movement as the highest IT will be in its entire movement reversing.

It's also technically your chested weakest st position. So it's if you want to pause there again, the absolute risk of injury in the Jimmy fucking tiny. It's way, way less injuries than rugby or tennis or anything like that.

It's so funny because like rich people like myself will be like, oh, i'm going to ski in vail and they'll see like a lifter or lifting to on our pounds like isn't that bad for your back now the fuck you just hit a tree in your last trip that half your brains out your like can face lifting is super, super safe. So I don't want to be like you've got a flocking pause at the bottom or else you're gna die. But on a small relative injury risk, IT is reduced when you post at the bottom.

absolutely. And you get more time experiencing tension in your muscles at that lengths position as an argument that pausing at the bottom is actually maybe a little bit more hydrophone, and you need less weight on the bar. So all those things stack up.

And like the good column, is at least is good prime now ledge Better, but the bad column is a little smaller to me. IT seems like at the very least it's a great option. I mechanistic, it's the only way to try and fuck that, but it's a good option.

good idea to try. Okay, how do we warm up before we .

start fuck final? I just get in there and fucked and rage row. Um first thing, when driving to the gym, there are only a few types of music allowed to listen to. Chris, let me judge your music soundtrack for warming up you what's in the headphones therefore .

you sleep token at the moment.

That's nonsense because I ve never heard of IT.

IT must be the wrong thing.

Okay, do, what do you listen to?

Oh well, dog thoughts.

Yes, always. My psychiatry says we have to up a few different kinds of medication to make them maybe go away. Um blink one eighty two released the correct answer because you .

reach the age of thirteen and never actually aged psychologically.

Oh god, I probably never made IT to thirteen, eleven maybe yes. So what if what kind of music is that i'm trying to think sleep token metal. Oh, my man, over my day take back I .

thought I was like bring the her like kind in the world of bring with the horizon of low signals.

misery signals and .

all of my all of the bands represent the landscape of my mind.

Whole sleep to look at dark um yes okay warm up. Music aside, there is actually a study that was recently conducted by doctor bridges felt, the world's expert on hyperdrive py and his laboratory. And they have illustrated something that most lifters of a certain degree of intelligence level and longer participation uh have realized and is that there are two different kinds of warm up.

The general warm up, which is when you go in and you do the lipstick for fifteen minutes, maybe you from row maybe do some dynamic stretching, that's all fine and good. And then there's a specific warm map, which is whatever lift you up first in your program, you do IT for about a cat, a twelve very light weights. Ts, a set of twelve, with maybe your thirty red max.

Then you do a set of eight after a few minutes of us with maybe your twenty red max. Then you do a set of four ish two to four ups with something like your ten red max, then you rest a little bit, and then you're ready to do whatever load that specific. Warm up is a very good idea from a brief of perspectives.

IT warms up your tissues that makes them more liable, less likely to get hurt. IT also activates and wakes up your nervous system. IT aligns your actual muscle fibers more n to the direction of polo whatever exercise you doing IT um decreases the sensitivity of were called goldie tended organs, which are detectors in your muscles for how much forces being transport ced.

And they started out and not warmed up by being a holy shit. That's a lot of force. And they actually tamper down how much your nervous system can activate after a few warm upsets. You literally are .

strong is why you can't call baya .

one remix exactly, exactly. The gto need to kind of cool down and after a few rapes, a few sets of .

progressive .

be heavy. This is okay.

I'm just again, i'm thinking like functionally, when we get into the gym what this means, let's say, that were going to do a chest day that say we're going to do um a chest and back day like just to fall like a push poll day um you're gona start off with incline tumble press. Does that mean that the twelve, eight, four method for incline press do you then need to do the same thing again for back?

Yes.

right. Would you do those two together? Would you go? Would you maybe alternate from? Okay, i'm going to press a little bit. And then during my couple of minutes rest, i'll go and grow a little bit. And or whatever.

what I like to do is I like to warm up for the exercise i'm doing next. Once I warm up, I do that exercise. And then whatever exercise I have after, as one of two options, one is the same muscle group, just more exercise.

After incline press, i'm on to push ups or something saying muscle group. Then I only have to do what the great j. Cutler actually turned as a fuel set.

It's like you just put some weight on there. Maybe not your working weight, maybe your working weight. You just do a couple raps, maybe five to ten, maybe fewer, just to feel out, just to get the technique right. So the first time you heavy dumbbells and in your hand and you, I got the fuck is going on, just feel IT out. That's all you need. So between every single exercise, that's not the first afterwards, you just need maybe one set to feel IT out and then you go, you don't need all three, but if it's a muscle you haven't trained yet, let's say we do chest and then we do back. If I just did a whole bunch of bench press and then i'm doing collapse yeah at twelve, eight, four on the pull downer access to pull up machine that last four years, maybe four actual pull up rest, put your weight bet on and then go but real quick, the general warm up, the idea that you come in into electrical, whatever.

If you take a thro specific warm map like a twelve fit for system, uh, that one study by darker by field showed that you don't have any benefit performance wise from the general warm up and unless you really need IT like it's fucking just super cold outside and even a specific warm isn't good enough, I would say be careful and wasting too much time of the general warm up. One of the things that happens in fitness is there's really good stuff baked into the fitness cake. And every now again, we add ingredients just on fluff alone.

They don't make a whole lot of sense. One of the major kind of sources of fluff is increasing the complexity duration of your general warm up because reasons some guy will if he form roles as elbows, it's a nineteen day and that he can do school crashes. Res, that's just that guy fucked up.

You see IT, and he's an advanced lift. You like book phone rolling, bro, everyone is going to do IT you start doing IT you take your general warm and you do a lipa al than you do some kind of box step ups than you do some politic stuff that do dynamics stretching forty five fucking minutes later. You like, it's time to work out, mother fucker, you workout over ready, going to go back to the office.

So the general warming is just not necessary if you do a specific form. So what I do in the gym, I come in, I do some ARM circles. I do because i'm russian, I got to do some side bands and stuff.

And then I just go twelve, eight, four, first exercise. After the first exercise, i'm generally warm as fuck and fucked and sweating, and then i'm fucked golden. So you can do a general warm up if you want. But I would say for folks listening, you don't have to but a specific warm up well, for or something like a, the basic reasoning is just slightly lighter weights. Go to heavier weights, the repetitions fall, then you're ready to go train to get the most out of them.

All right? How about rap ranges and how heavy to left?

Yes, for there are recommended ded target replaces for every single human physical quality that we know. So for example, for strength, basic strength building is like sets of three to six repetitions. You do a whole lot fewer than six.

Lets use, you do singles. You can get stronger doing singles. But you could have gotten stronger because you would have gotten more volume doing still very heavy way if you did like that a four. It's just not an efficient use of your times still works, not as efficient. Can you get stronger doing sets of eight?

Yes, but you get a lot of hybrid if you work from eight, but if you do at your eight red max, it's just not heavy enough like sets of three or six would be for you to get us as much strength of IT as possible. So these are all spectrum ranges. There's not like at some repetition begins before you get nothing.

And then all the hypertrophy. And then after you get no hypertrophy, it's kind of more of a Normal distribution kind of situation. But for hypocrisy, IT seems that anything roughly between insets of five repetitions that are chAllenging, close to failure and all the way to thirty to thirty five repetitions seems to be on an average for the average person, for the average muscle in medium term, several months of testing to promote almost, i'll say, a Better undifferentiated amounts of muscle growth.

So we got group of people training sets of five eight that another group people training sets of twenty five to twenty eight reps as as long as they go close to failure. And as the same exercise, they get essentially the, on average, the same results. Now within a different muscle, that could be different.

Some people's biosafety spd really well, to heavy sheet sets of five to ten. You do sets of twenty five to thirty. They just get tired and they don't have much typography.

IT works differently between individuals two. But the overarching theme is anywhere between sets of five and sets of thirty is kind of unlikely to be a ton of really wrong answers. You can gain muscle doing such a four and three and two and one is just gonna take a lot more sets to get out done.

And obviously, your joints, connective tissues are taking a fuck and held open because it's a really heavy way, way. It's not alter efficient. You're not putting your best cards on the table.

If you're doing that, can you get really good muscle growth with sets of thirty, forty, fifty plus rabs? actually? Yes, but you have to do more sets accomplish that.

And each set is psychologically fucking room. And it's a long I was fuck that right? So you do like ten sets of fifty two reps.

The playing hard, work out fuck that is a ship of systemic fatigue, rapid photo gc fatigue for the same growth you could have gotten was just doing, you know, ten sets of eight, which is way easier on the whole system. So a five thirty grapes is a really good general advice. But experiment on your own time, find out what seems to be giving you great proxy, pump, burn, tension, sonus, whatever replaces.

Give you that it's awesome. Another thing is try some variety. So if you train back twice a week, have one of the days be slightly heavy, like mostly set of five to ten, some sets of ten to fifteen reps.

Try the other day being mostly sets of fifty to twenty reps, and even some sets of twenty or thirty. How of a heavy and lighter that diversity? There are a few studies that show a diversity in rebrand es, even within several months of time, can help you grow.

So I wouldn't write that often. Also more sustainable from joint connective issue perspective and an enjoyment perspective. It's nice to people have some slightly different days.

Show like up another day of twenty eight ribs. Fuck that. But twenty eight you get sick of after one day. The next day minutes sets five to ten. Like, okay, fuck like this is a different it's cool and it's equally effective at average.

What about White?

The amount of weight that you choose should fall into two categories or two kind of clearance variables to make sure that goes through? One is, can you lift IT to with good technique between five and thirty times in one set? And two, is that exhibition of your lifting, at least within three reps ish of failure, because people say, like you give someone ten pound dumbbells that can lift the thirties and they do five.

They put IT down to like carpet ropy. I had five like dip, but but the cavy up there is gift to chAllenge the muscle. So the way you end up using is whatever weight gets you within five thirty reps range close to failure.

And you you have to warm up to find that out. And it's different for everyone. But the idea that you got to go ultra heavy to grow is true, but it's not the only true thing. You can also grow from light, high rap shit. You just have to push IT close to failure.

Why not to failure? To failure is .

a totally fine thing as well. There are downsides of going to failure all the time. IT seems that as you get closer of failure, the amount of stimulus percent rises.

So if you have a set where you stop at to rub shire failure, and another person has a SAT where they stop just at failure, or someone has to drag the barber off of them, the person who went to failures is gonna grow more muscle. That's a good thing. But despite a small margin, maybe just several percent more growth, the downside is training to failure generates a lot more for tie, probably not a few percent more.

Maybe if you doesn't percent more, which is a big deal, if you're gonna use a program which mostly has you do three or two or one rap shaw failure, you'll get great stimulus and you'll be able to recover from lots of sets over the course of weeks and months, which means you'll get a great stimulus in a great herta y or if you insist on going to failure even beyond in your sets, you can get very good results. But you have to reduce the total volume of your training because the amount of fatigue accumulate is going to be rapid. It's gona happen fast.

So if you have heard of like hit training mike manser, high intensity training H. T. M. Mike manson, those folks were fans of going to failure and beyond with the drop sets and crazy are like that. They got really good results, but they don't do very many sets, a few sets per muscle to workouts all they do, because they realized that we can't recover from this. You can recover from more if you stay little shy failure.

My suspicion is that if you want the best overall muscle, both and you all the time in the world to train that somewhere between three and one rep and reserve on average for program is a really good idea. But you also want to test your shit every now again, it's difficult to say this is two reps and reserve if it's been months since you've actually gone to failure than actually because you can be fucked in line yourself. Yeah, two or I R someone puts a gun to your head, literally maybe.

And then I go to failure and you get six more raps. Well, shit IT. Turns out you were even in that best growth zone of three to one.

So what I would say is a method that we use at R P R APP as the automatically IT starts you a few usha failure. And then IT presents incrementally slightly heavier loads over the weeks or repetition goals that are slightly higher. So takes you from ten rubs to eleven reps to twelve rabs or takes you from one hundred house to one of five to one ten automatically.

Because your body can adapt that quickly, you're going to reach failure a few weeks in, four to six weeks in. You'll not only have a whole range of going from three is uh in reserve all the way to zero, which means you checked every box, but you'll now know something about yourself. You know exactly how high your best performances.

So for the next medical cycle, next program you construct, you can be like, okay, I know how strong. And let me start a little bit less than that and progressed again to see if I can go a little bit higher. So I would say going from some number of represent reserve all the way of failure in a single message cle is probably a good practice for many people, but not require you can always go two or three and represent reserve. As long as you do enough sets, you get very close ideal hyper thy outcomes and you do very well a month go if you just take everything to failure, you have to really watch your fatigue management and not do too many set cause you burn out.

What about sets? Sets are influenced .

by a few things. One of the big ones, your proximately of failure. So what i'm gona say next about how many sets you should do is if you go close to failure all the time you do on the lower end of this range, at least start there if you do know two or three reps and reserve you can be on the higher under this range.

Couple ways, uh, to think about sets, sets per week and their sets per session. I'd like to think of per muscle group procession. Some people get overly obsessed about how many sets do I need to do for exercise.

There is an answers that question, but it's much more interesting to talk about per muscle group because you can train your chest with three exercises and do two sets each or you can train IT with two exercises and do three sets each. The total amount of working sets is by far the biggest determinant of how much muscle you're going to grow per session. So in a session theoretically, you can do anywhere from one set for your muscle, just one set of curls and leave.

And as a beginner especially, you'll get some robust gains war as someone who's more advanced, if you train your bikes every single day, just one or two sets of curls ends up being a lot of weekly volume and plenty of stimulus that's totally find way to grow. On the other end, in the session, you can do as many as twelve to fifty and sets for the bus or for the chest. The downside there is on the higher ends of that spectrum, you are reaching into what's called junk volume where yeah you're training but your nervous system is so tired, it's not even recruiting as many of the muscle fibre as you want anymore.

It's like it's taken the day off and you just kind of robotically moving through that u m 3 rap cut off the erratic rap caught off of anything lighter than your thirty rap max。 Probably we won't grow as much muscle that's always and everywhere you are fresh thirty red max. So if you're an exercise number five for your pets, you do in cable flies with a hundred pounds or sets of fifteen, even failure. That is to failure as we observed externally .

with this three fatigue.

But oh my god. And at that point, your nervous system is fucking checked out a lot of your faster twitch muscle fibers, the ones that grow the most, they are not even fuck contracting anymore. And you look at a hundred pounds on something like how many results? fifteen? How many could you have done if you are fresh? Like, I don't know, forty? Well, let's turn away from thirty that already is starting to get junk.

Y, it's just the stimulus isn't worth the fatigue anymore. A couple of studies have been done, actually more than a few, and a lot of good man analytic data has been synthesized, probably some of the best of which is by a gentleman than genes. Creegan, who is, has a little review, the weight logy interview I sign up for that I pay real money for my own money.

Chris, you know how painful that is a part of my own money and um he has uh hinted at the fact that close to the best answer on an average huge cabin on on average is something like five to eight working sets per muscle procession. So if you're training your biceps and you do three sets procession to equally, you just have do more sessions per week if you're doing something like nine sets for by seps, again, totally cool, just have to train them less frequently. So if they can recover for a lot of nine sets of work.

But if you're doing fifteen working sets for just your by seps in one session, the literary would say that's not optimal and the reasoning would be like your last five sets or just a gigantic fucking waste your time. You're just not your cashed out. It's like frying and eg, after it's already fried, IT just gets more burnt than nothing good happens to IT.

On the other hand, if you're doing just one or two sets for by set procession, you had Better be doing a lot of sessions over the week. And if you're only training once or twice for bye PS, you say, look, then your muscles could take more of hit. Which brings me my next point.

How do you determine if you're doing the right amount of volume for you? I would actually keep this relatively simple, however, many sessions you have per muscle in a week, which i'm sure we'll get to, how many sessions, let's say, IT, to let's see you train your chest on monday and train chest to get on thursday. If after monday's workout, let's say you're doing three sets of chest by tuesday evening, you're like, not sore, you're not tired.

You're fuck and ready to go your strength as his eyes ever be. Someone can ask the theory ical question of what the fuck are you waiting wednesday as a whole day to just go thursday? You could have already hit IT again. So if you're well beyond recovered, next monday, you can do four sets or five sets for chest to get you close to just barely recovered for next thursday if you're just barely cover, let's say wednesay, you're still title saw little weak feeling and thursday morning you're really good to go perfect what?

MV yeah.

So if you go over that value, you might have exceeded your M R V. Well, there's more technical way to diagnose that maximum recoverable volume, but a kind of way to make sure you're not excessively over IT. So make sure you're healed on time.

But if you're healed too early, then you could be a your minimum of factor of volume maintenance volume, you think you're growing, but you're really doing so few sets that you're not accomplishing whole lot. So the point is to chAllenge your body such that IT is recovering until G A day or several hours before you hit IT again. If you do eight sets of chest on monday, by the time thirty year olds around, you're still sort of a touch in your weaker than usual.

You're not going to get as robust of a stimulus. And thus you next time shouldn't do eight sets. Maybe you should do six. So by adJusting the number of sets week over week for any given muscle to chAllenge yourself to recover close to just on time for the next time you hit IT not too far back, definitely not under recovered, you end up auto regulating yourself into probably close to your ideal volume for how much muscle you can get?

How long do you rest in between sets?

Yes, in between actual sets? yes. You go. okay. So I have a unique take on this. You might not hear IT in a lot of other places. It's just one minute the right answer forever one next question no way, way that's not IT.

Um a lot of answers you'll get on the internet from folks also know what they are talking about is some number of minutes and I understand that answer because it's very usable but say two to five minutes or something like that. The problem is that is not a theoretically based answer, is just as a notional answer. Like here's the number, you only sure why.

And there are many exceptions. For example, if you train your caves and cafe races, are you telling me I need to rest five fucking minutes after my caves, ten seconds after I don't even feel lack gid anymore and fucked and totally good to go? So we do IT R P, as we have a four factor checklist model.

Or if you can, checklist four things after your last set is over, you can begin your next set. As soon as those checklist items are checked, you can wait longer. And there maybe some small websites to IT, but someone can say if you wait much longer, you're just kind of wasting time.

So here the checklists, number one, your cardio can't be a limiting factor. So if you just need to set a squad and you turn to your training part in rope, 是 do another said no， because then what's gonna stop you in your set of squats is you can't breathe. It's not your local court musculature that's being brought close to failure.

You remember the local musculature brought close to failure is the way we get the most robust gains. That's the mechanism by which we grow. So that's no good. So wait until you're back to at least Normal issue breathin. That checklist one.

Another one is kind of your nerves, nervous system strength, which means do you feel do you feel strong like in here, you know, not in the packs, in the heart, which we all know, emotion comes from the heart, no way of the brain. If you're fucked in like, yeah, let's fucking and do this, you are ready. If you still feel like curved up in a ball and defeated, how are you going to push IT close to failure? The next you're not, you're going to suck.

So number one, cardiff asked, lar system needs to be mostly recovered. Number two, you need to have your neural strength back. You need to be like fucking much to do this.

The second last one is the synergy need to no longer be minding factor. For example, in the squad, you can say OK after three minutes and bread Normal, I feel fuck strong again and my quads feels we're ready to go. But my lower back is still crapping, still has lacked a gas and still weak.

If you do another worker what he thinks gone to be the limiting point, it's going to be a lower back, which means you're quadi like that anything happened we just try or what the fuck went on. If you're lower back has five good represented, but your quads have ten good represent them IT doesn't matter if you tell yourself on one rappin reserve, your six represent reserve for the quotes for the muslim matters. So the dinner just have to be good to go.

Another example is forms in the lap hold down. If your forms are still throbbing and you can't grip anything, it's not time to do that pull downs again. You've got to fuck the rest out even if you're lats feel quite good.

And that last four factor model checklist is, does the target muscle have enough recovery in IT for IT to be able to do IT at least in other five repetitions because any set less than five reaps can be hydro pressure. But in that not the most efficient use of of your time, you are not sufficient your comfort. So let me give you two extreme examples.

One is cafe raises, uh, just on a seated cafe machine, not the one where your legs are bent, but the one where lives a straight. That leg cafe race is actually mostly hit, the solid muscle, which is deep to the gas rock. It's not the cool, big diamond shape.

One is just sucks. And I learned a lot about this, is trying to regrow the bottom half of my right leg. A.

yeah, that suck. IT worked. yeah.

I actually overshot IT. I overshot IT. How to regrow the other one more also? yeah. Well, 哦， 没有。

And the third lime looks quite good as well. So cafe raises cardio. H thirty seconds later, you're breathing Normally.

You might have been breathe Normally, the old time check, when do you feel strong again? Could be five or ten seconds later. Again, my camps feel fine.

Synergy there, no synergies. Think the machine starts at your hips and goes down. There's not no thing just to that auto checks. And then how long until i'm not feeling like my cats are full of lack gacon? Oh, maybe five or ten seconds.

So there is a world in which ten seconds between sets is the right amount or a correct amount of time to rest for caps. Can you rest longer? Sure, no big deal.

But you maybe taking incrementally, exponentially more time for linearly Better gains, which generalist is like just do another set and something. Well, if I do five sets where rest longer, I get just as much growth is. If I do seven sets where rush, rush shorter yeah but the rest longer takes you eight total minutes to train and the rest order takes you three total minutes.

What did you just do two extra sets you you before vers eight minutes wise and get the same mystery ropy. So if if a muscles fuck and pretty recovered and you're pretty good to go, I say I just go again. And if you need more stimulus, just add more sense.

So on careers, IT could be a correct answer to say ten seconds rest or factor model all check down and squats for such a fifteen holly fuck. I've rested. I did this one thing once, which is on youtube somewhere where I did, uh, four hundred and five pounds, four plates in the squad for five sets of ten and I arrested for something like seven to ten minutes between each set.

I also, after set three and four and five, I throw up independently after each one of those set. So he's going to a take some time. And honestly, IT was four factor model based even though I didn't know at the time I came up with that year later.

But like IT took me four minutes to stop breathing hard. IT took me another or several minutes for my fucking and lower back to be like OK. I'm healed enough.

So very different answers, but generally the most simple way. And so condense this whole conversation if you're ready to go again, if everything stuck and working and you feel strong, go. If you're not ready, if you're breathing hard, if you still feel awake, if your muscles start crapping, you have to rest.

No matter what you saw on the internet, one to two minutes, two to three minutes. Those are all heroica ideas. This is a theoretical basis that's a bit more sound .

outside of the practicality of people just having lives outside some people .

that aren't .

you know anything. So of the gym um is up abound on how long your session length should be. Is the some accumulation of something that's happening in there when you just take time in the gym?

Yes IT, assuming you're going pretty hard. Generally what we see is after about two hours of consistent hard training in the gym, the amount of systemic fatigue you're gonna have acute systemic fatigue, short term fatigue, the last hours is gonna so high that you can no longer recruit individual muscle fibers are very well for whatever you're training and it's kind of like it's just um yeah you're doing training but not much as happening. You're much Better off cutting off that session, going getting some rest, doing more weekly session. Some people feel like a train toys week, but at three hours each time yeah but that last our kind of fuck and suck three times a wait for two .

hours that in most cases .

now some people can train up to two hours and never really good performance, especially of a intra .

workout during with protein A N fuel by the stage as well totally.

totally certain ly run down on .

fuel was only slowly sleep token songs or blink .

to that's right. Yeah you're going to your players to see what what fox a see. yeah. Generally under two hours. For many people, anywhere between forty five minutes and an hour and half is where their best work cuts will occur.

And you can have great workouts the last less than forty five minutes, but I would say is a bit of a technical efficiency question. Theirs especially with people with lives outside of the gym, which is a nominal concept. I allegedly um if you fucked and got to the gym you went, the locker room you start at and dicks you put on your workout clothing came out.

It's already such a sn cost. You might as well go crush out an hour. I want a half .

of work like a one to one travel to train. Yes.

and that's for some people. Not bad. You just don't wanted to go much worse than that. So a lot of times people will say, well, aren't twenty minute workouts effective yeah, if you do many of them throughout the week year, if you have really low ball fitness goals.

But I would say, yeah, get in there and forty five minutes and hours our and half is a really good answer for many people. If you do much lower than that, the only question I have for you is, do you still have a lot of fuck and energy to keep going? And if the answers I do, I fuck my ship up after two hours and fifty minutes, slow clap.

These are all averages. Apparently works for you. amazing. But asked yourself, like, am I really doing the kind of work? It's like them.

You see a guy talking to a world to club after five drinks is fucking what is what the kids call IT riz. He's got the rise. You've got to get out fuck off now I don't whatever that is.

I don't have IT, but you know.

I don't know what that is, why I do have my god. Okay, there a test I can take for is the nurse comes out, which you just gives you a part .

what you want positive doctor.

I pee blue yesterday, I knew was that comes out and tries .

to tell you that is determined but just gets lost in your eyes oh my god.

what's terminal again? I know you tell me I try to like the locks of my having ory and fucked and bob, see, that's why I don't have so five drinks in my man's kick in and you know you ever see someone lay down some game you're kind like in the booth next time I fuck and hit IT. She's at my that's you in the gym after an hour right after two and half hours you're like that guy lying down game after fifteen drinks and know I give you know i'm like big on youtube and she's like, look, man, i'm going to leave when my girlfriend's you're great the Chelsea she's that he was caring SHE walks off he was just watching IT from the perfect like that I shouted, stopped, fucked and drinks ago you know that's two hours and thirty minutes in the gym guy just quit while your head come back next .

time how often should people train each week? Sets muscle groups? yes. Training frequency such.

That said, yes. So there are two questions there. One is how often should you train any given muscle per week? And the answer that is, generally anything can work between one and six times.

You can train the same muscle even seven times a week, if you like. Uh, generally you can train at once. Neither one is going to give you the idea, although six is probably a Better answer than one.

Muscles just don't take that long to recover. So people say, all, I just hit my chest once a week. Well, how long were you saw for about half through the week I was healed? Did you feel strong after again?

So the fucking are you waiting for three or four days you're leaving like you could be fucked and doing IT again, but you're not. So I would say anywhere between two and four times a week for the same muscle is a good idea. Two is great for a lot of people. Three and four is more for specialization, faces and folks that just recover really rapidly like, yeah, your chest might not heal three times a week for any kind of Normal training, but your forms might heal just fine. You might be able to train them for five days or maybe eighteen .

days a week like you seem to with.

And I had nothing for a long time for us, said nothing in no one that head, though I didn't even even have to head back in the day. How many? When did you get that head when I started doing drugs? And kidding, actually, a photographs of my cell when I was lifetime drug free.

And my head is almost identically shaped, White, sad manufact. There was a in an interaction ahead in high school, right? I was talking to an acquaints flash friend, more acquaints than friend, and an interaction with a girl.

And I was like, an insanely low self steam in high school. And I was like, what did you think about that? And he's again, SHE actually thinks you you're really cute, other than the way that you act at school.

The total introvert fucked in weirdo. She's like in the shape of your head. And I was like, I didn't even know my head of shape wear back then here and stuff I just never made sense of IT. And then later the internet told me that may have a shape really funny so uh, in any case, two to four times a week as a great per muscle uh, session number.

The other question is how many total session, many total times, uh, do I go into the gym? So i'll say this for folks that just want to be healthy and already have a decent amount of muscularity, two times a week is totally qual. You train with weights monday and thursday, whole body, you're going to get a ton of great health, ton of benefits.

Tof physic. It's going to be awesome for just general recreational fitness you know like fit dead that kind of body. If you're professional body builder, i'd like to see you training anywhere between five and that's in the low end and more like sixty nine sessions.

Parks and jared father I V pro my biological son um he's currently in in thailand, I think lost found in a sense, but also slowly colonizing. Something like that is being colonized. In any case, colonizing call lots of that.

yes. So that's why he's there. So uh, he trains usually nine times a week, which means some days he does two days means literally a professional body.

Body is his job. What else you? He's got nothing else. He sits in his apartment.

There's that a fucking and while or he's train, no way. That's me. He is in an apartment with the ladies. I've been told for a serious effort at changing your body composition and trying to get more jack and lean if you've had enough of adult fitness and you want to be that guy, work that fucker. People are talking about three to five times in the gym per week, each of them an hour, each of in length, hour an hour, half. That's what I call a serious effort. So if i'm in the elevation with someone and they make the mistake of talking to me and asking me about work out routines and having get more jack, and though again, seeing games boba, i'm when I asked a question of how many times you go to the gym for a week, if they say too, I like you, you could definitely benefit from going three or four. But if they say four or five, any addition of days beyond that outside of unattempted professional body building just yields a very small returns on investment.

So what you're doing within the session that you're going to look .

at is that what happens next if they say why train five days a week? My next thing is to ask them a series of other questions, which you and I think will get to at the end of this is how to troubleshoot because there's a big canada orm m. Some of those questions may not even be training related automatically, be lake, how much you sleeping and which are diet like and then you get the whole like, well, you know, ever since I start a fuck in, my secretary, I sleep about last and I, I, hey, my man, but you could do lesser, grow more muscle.

How should people progress weights over time? That's important. Secretary.

oh, just in hyperdrive. Py.

yeah, yeah, yeah, yeah.

Progression over time. Very, very important question. So there are many ways to do IT, but some of the ways run into problems. If you just add raps or load, when you feel like IT, you could be onto something, but also you could just be be in a little bitch.

You know, like when in exactly when you're squatting over four plates, do you feel like skating more than that that never I feel like that square. On the other hand, if you go up by very large amounts, you risk some technical decay and some injury probability. Your body's used squad four plates, you put a fifth plate on there.

Sure, you're still good for a few reps, but this is a very different exercise at that point. Your connective issues used to four plates. They are not used to five. Some should can go zig when to cheat his egg and then you're fuck.

So what I would say, the safe bet and a good bet, good bet from the perspective of kind of Mandating yourself to progress safe and the perspective of extreme is one of two options made. The accommodation of both adding just a little bit of weight to the bar every single week while you're in what's called your accumulation phase until you get tired need to delete or adding a repetition maybe too. So for example, if you're doing push PS at home by yourself, no one loves you.

No one cares if you ever die. The male men might say, the smells bad. Afterwhile on your cats have started to eat you. You know that sort of thing. If you're at home working out with pushups, you can do a set of eighteen fresh, close to failure next week at fifty, the week after twenty, the week after that, try twenty one when you can't beat twenty one and you get twenty your pixel so side and sore.

It's my time for a few days off, for a few days of a act of rest kind of situation, recovery, until you come back and start hitting IT again, and then you slowly climb up. One, 一， two, 2， one, twenty two, all time. P, R, amazing. So anding reps, an awesome way to progress. The other way is adding load.

Small loads, right? The only kind i'm blown nowadays, anyone no one alright um so you go one hundred pounds on dumb ll press then maybe your gym goes up by will like a double personal terrible example, say when to say barbo regular barber bunch ross hundred pounds at ten reps. Week one, week two, try one to five, still ten rules, then one ten, one fifteen, then someone is so forth.

If you can't match or B R P R S, then you have to take some rest, take a easy recycle those numbers, and then try again though tribe thing about lifting and progression on hypertrophy and strength is you progressed by these tiny increments. But tiny incremental progressions over months and months of training lead to big gains. Some people get impatient and they want to fuck and slap. The wheels aren't like theyve been light pressing four plates for while yeah and fucking feeling that today put five on that mother fucker and okay, but you could .

get we do have plates.

You you'll be baffled as to why we have them. It's for that slow study progression.

Well, the there's another thing that happens as well, which is people who are still using the act same weight that they were ten years ago.

It's my weight that I used. I heard people describe that like, yeah, I use three places on the benches log. Okay, you've attached yourself to a load. Very interesting.

I imagine that must have a lot to you attach yourself to allow.

Oh boy, Chris, if you saw our dundon slash gym, you I get attached all sorts of things through the skin. You have give total side note, but there's a thing where people put hooks through their like back skin.

I've seen IT a .

few times on the internet browser. It's not what I finish to but midway through ah in midway through I start with some .

thing is like a very session. It's like an interest section sort of pick me up low break yeah very nice. Yeah but people do like I mean, this is when you go on the trouble shooting. But from my side, as someone who's strange for fifteen years and seen.

From the the front line vanguard of the fucker y of the gym flow yeah the fucker y one of the one of the biggest pieces of fucker is that no one is progressively overloading because nobody tracking anything and you go away and it's and it's like a twelve reps at eighteen kilos on side laterals like that. You know that I got a good day. That's how I feel and like that's what I do. And like you've been locked in the for five years.

yes, at that way, yes. And if you want to just get the same physic at the end of the day every single time, that's a swell way to do IT. But most people aren't in the gym to get the same physical.

They want Better. One of the really cool things about either increasing your load and or reps is IT forces you to fucking try. Yeah, hundred pounds for eighteen was something you could do this week.

You do one of five for eighteen. I might be really closed to your limit or not. Kind of two extreme scenario there.

One is like you hit your limit real quick. Hey, congratulations. You were training hard this all time.

Good for you, but you tested IT. Now, you know, the other one is, you one one hundred for eighteen rubs. One of five, one ten, one fifteen, one twenty.

Finally, at one thirty five, hit seventeen reps. Guess what, mother fucking, i've got news for you. You've been at ten rubs and reserve your whole fucking in life and all the sun.

The reason that you haven't been progressive is like, oh, shit, i've never been training remotely hard enough. Uh, so that can fix that problem big time. It's why I really like that kind of uh, a forward looking progression formula.

Yeah there's feedback in the mix, but you have to chAllenge yourself in ways that are programmatic that might not be your preferred thing to do when I have a like press session like so I use the r bhyro py at for my own training and legit guess it's my APP but I actually fucked in music because it's fucking awesome. IT doesn't always give me things that I want to do. Man, last week I did X, Y, Z on the leg.

Press now it's uh one read more and fuck and five pounds more. I don't want to see that shot on there. I want to go by fear and go light. But the apps like, hey, science predicts are .

going to be to algorithms.

Ah mister algeria says, shot the buck up and do IT. And then you can find a lot of inner strength that you have a goal that's a little bit outside of your ability. You can find the instinct to go, you know what? Okay, okay, okay, fuck and i'll try and then you win and then you win again next week and you win again next week when your bodies is physically do fucked up to keep progressing, you'll know, because you'll be unable to match all rappers on the week before using five hundred for nineteen nine press last week.

This week you put five or five on, like the thing says your goal is supposed be nineteen rips to fourteen year he had help help people fuck and press IT up for you. You get out you like, huh maybe it's just a one off next next section you come back, you do the same thing on hax, what your leg they're fuck and done. They need at least half a week, maybe a whole week of easy time to delete, but then you've earned your deal loaded.

You're not just deal because get up and i'm not feeling training, you know for a fact objectively, you are no longer able to overload your masculine or because you're not strong enough anymore, you're not making progress. Then it's time to pull back. You get the amazing thing of you know exactly what to do each time and when you're done, you know you're fucked and done. It's like, how do you know how does the hero stop chasing the bad man and the movie that captured a little girl when he gets hit my fuck and truck and I can't walk anymore, you know, he didn't give up. You want to be that guy, get hit by that truck of just a little bit more wait or load a weight or rubs than you could do.

How should people periodists the way that they put all of these, all of this together?

My dog learning the R. P. R. But if you're a person with two little money, I would never associate you with you in person.

My Butlers might see you at the store something like that, but they don't generally look in the direction. So um generally the progression should be roughly lennar. You add a similar small amount of load over time or repetitions, sometimes both.

You keep progressing over time over some number of sessions until two sessions in a row, you can't hit that same P, R. You hit in the last session. You're no longer strong.

That means your current level of cumulative fatigue too high to present the most robust overload. At that point, you continue to progress linearly until you cannot progress anymore, then it's time to do one of two things. One is a recovery half week, which means for half week, whatever you are gonna.

Do you take that same session and you divide everything roughly by half, half the load, half the reps, half the sets? It's so fucking easy. It's a warm up.

The whole work t takes twenty minutes that lets your muscles were CoOperate a ton. See another few weeks of progression later. If multiple muscles have arrived to that breaking point the same time and system ally, you feel fucked up.

Your desire train is really low, you're kind of sore all over and all the joints. Um you your maybe your sleep is kind of thrown off, your appetite lower, that means you're just reached total body, then you probably need more like a week of half of everything that's called a delete week. You take one of those and then you restart the progression of starting a few reps away from failure.

And next week at a little bit load add a rapper two and up, up, up, he got up, up, up, up. relax. Drop the fatigue. How many .

tends to be?

Great question if you're training pretty fucking hard in the first week, which you should be through up shared failure, at least above your minimum effective volume, something to give you a pub and little bit of sas, most people training that hard if they train four, five or six times per week because the systemic fatigue huge from that much training, most people can't last longer, right? Uh, then about four to eight weeks.

If you are a beginner, you can go one year without deal loading because you just don't you're not strong enough to accumulate enough stomach for you. See guys, quality five hundred and ten. My mother fox is going to be feeling. I give you how good to shape is. He's going to do a deal pretty soon.

It's so extreme that at the top ends of power lifting of verified and lift, like the dead lift, some of the world's best, that lifters go heavy in the dead left, really heavy and hard once every two or three weeks. Only for the delete every other week is a deale oed two thirds the week through the year dealt. That's how much one week can fly you.

But that can see the exceptional. So I think for most hard training people, four to eight, if you really know you're doing four to six, because if you really know you're doing in training, super fucking and hard, accumulate fatigue faster. If you are beginner, if you train twice a week or three times a week, if you're training smaller muscles like arms and stuff, you may be able go twelve over sixteen weeks about meeting. And deloitte, how do you know that you keep adding low to the bar or raps and you keep getting stronger.

then you're going to go keep on one thing we haven't spoken about a training split to chest. Him back is IT chest and .

try seps .

what is the from a science perspective when IT comes to.

yeah, let go to the test tubes and the measuring devices, old science. There are a few things I like to consider theoretically before designing a training splinting. One of them is within the context of the workout itself.

When you asked, like what am I doing today? Just make sure whatever you're training gets high quality training if you pair IT with whatever else you're training. Here's an example of one that does not happen. You do legs first, and then you do chest.

For many people who are advanced in training hard, you know this after legs, my fuck, can you win doing shit? You might be peeling yourself off the gym floor the year and stain below you, maybe even a shits name if you're really squad at heavy, if you're not doing anything but going home and eating and drinking and recovering. So legs and and chest just might not make any fucking in sense.

On the other hand, if you have something like biceps and legs base, that training doesn't make you that fucked up. It's is not a very big muscle, doesn't make you comically tired. You can't do IT afterlives because you got nothing afterlives, but you may be able to do before.

So may be to do by sups first, like second. That's a workable split in enough itself as part one. So muscles need to jail well together. Here's another example.

If you do back first and then legs after can be done, but generally your lower back in midlife are now so tired you're gonna all of your squats. And good morning, you have fold over because you're back at your legs, you have fucked up a limiting factor. And now that's the really big problem.

So as long as the exercises play well together and the mass group play well together, which is to say you can train everything you want IT hard, and the muscle itself is limiting factor, there's no wrong answer. Some of some of like, is he cool to like train chest with back, or a chest with cause, or as long you can fuck and hit all the muscles hard? No wrong answers.

The other construct that we use in program design is if the muscle has been trained already, the next time we trained IT is IT recovered enough to training again? So for example, if you say, OK, here's my program. All right, i'm training three days a week.

Okay, great. Monday, tuesday and wednesday. And it's chest. I have to ask you the question of by wednesday, what is that that you're doing with your pathetically deflated super riche? Not you're going to the motion to supervisor like ah that sucks.

If you simply move the routine to a monday, wednesday day, you can hit chest all three days and there's enough time to recover between. So one thing that I look if I am looking over someone's program, I look for what I just generally herstal describe a symmetry. Like where I look for each individual must agree, cos where they quads monday, quads thursday seems to make sense.

Uh, and in ham street, tuesday and saturday seems to make sense. If you look have hamstringing on tuesday and then hamstringing on a wednesday and to be like, can you at least try to explain that? Does that make sense? Like there is an a an amount of time you want for healing.

IT doesn't have to be exactly symmetrical, but it's generally stimulate, let IT recover, seem to get there's nothing people say a whole body training doesn't work for me, whole body everyday IT can if you lower the volumes of everything. So if i'm doing back five days a week, some could be bulshed. What if it's three working sets of back? No problem because the the stimulus is small, the recovery isn't great and then the next day and wait to go.

But if you're doing eight or ten sets of back, yeah, you're going to be be training back two or three times a week. So with those two constructs is are the muscles getting their due justice the way you ve arranged them in each session? And also is each session sufficiently far apart to get good recovery but also not sufficiently so far that is just too much recovery.

You're going around. You nothing. Those are the two core elements of program design, or split, as are called.

There are so many right answers within that universe, but also many wrong answers that I can say, X, Y, Z is the optimal split. So, good bullshit detector for anyone listening to this. If anyone talks about this is the best split for legs.

This would have two options. One, youtube some nail title game to respect. We play IT to.

I love IT or category find involved, because are so many right answers to what's the best legs lit? So individually based, as long as you do those two checkmark. So splits, i'm very aggressive about.

There is lots of wrong answers, but so many right answers, I can say this is the best split t whole body every day. Push, pull, upper, lower 啊。 Push legs. Poll, complex splits jared and I, jared, father I, we do multiday split where we do like, uh, chest and shoulder in the A M by seps forms in the pm, tones of right answers, as long as within each session of the muscles are getting just deserts like i've hung out with people at the gym after like dead lifting and squad over they're doing form crows and like how much you getting that they do i've fluked and i'm not even here like it's a ghost curling and it's fifteen repent resa what's a fuck and stupid split wherever as here's another example.

You really want to beef up your back and you're going to do the tons of heavy bank rose because coach said you need to fuck and IT and thick lower back but you do IT the day after you've don't crackle of deadlift and stiff like a does. What are you doing? And that's the wrong answer you need to do with three or four days later when you're back is fresh again. So those two things of exercises are getting checkmark within the session, and there are spread roughly evenly, earn a way that lost for recovery between sessions, or that everything that lives in the universe is a correct answer to split.

and everything else is minor. Why haven't we talked about mor raps or repose or drop sets? why? Why hasn't that fact into this? Is this just sprinkles on the top of.

topping on the top of cake? Yes, it's a detail that is IT comes from at least two other variables. One, are you training sufficiently close to failure? Three reps, two reps, one reps, zero.

Even beyond beyond failure. That's the first question. The other question is, are you training in a proper repetition range of five to thirty repetitions? If you're doing those two things, there are many different set paradigms to get those two things. I say the third one is, are you doing the four factor rest model?

For example, if you're doing mayor reps in the curl, you do a set of twelve, you put IT down five seconds later, you pick up into a set of six, put IT down set of form. And so can we say that you're going close to failure? yes.

Can we say if the right load selection we can. What about that four factor rest model? Well, if after you curl for twelve and you're about to pick up and do your six reps, mie reps, if you're like, don't do IT, then it's an exercise that's not good for iarc s.

And you'll notice something you'll see in R P O that are talk about s we don't often do mar up mobile background. There is no mierre in that when you go close to failure you're fuck and done four minutes you don't just go back and do IT but for caves you can my erupt told your blue in the face. You can super set.

You can do all that stuff. So if you're bringing them us all really close to failure, the repertories appropriate. And whenever you're doing your next works at the at a super set, my iraq cluster set conclusion, whatever the muscle li's limiting factor, because all the other things are cool, there are like at least eight different kinds of training paradigms, different modal lidies.

You can use straight sets, downside, ts, drop sets, ma reps, what's IT call supersets. There's tons of other options. No wrong answers, as long as just a real quick. You eating close to feel and everything the load selection is appropriate about to like about too heavy and you're actually targeting the muscle itself. Aslam c factor, which means you've checklist to the four factors bottle.

What should people do if they're not making progress? There are a plata that the guy that been using eighteen s onside naturals for five years. What's the trouble shooting jack list for? You're not growing. You might be a bitch or there might be something up with the training.

Yeah, just quit, I would say.

as my best, throw yourself out to win.

When has training ever paid off? Was a number of just that. You've physically been laid in the gym to me is zero, and everyone else also zero.

I don't even know what if I were doing this anymore. I just anytime people say all merely have been struggling lifting weight, my first answers just like to stop. But if they don't accept that there is a couple other good um the list technically of trouble shooting ideas is kind of infinite. But there a couple of big picture items you really want to think through a talk through if you're struggling with with the sole situation with gaining muscle, one of them sounds a very pathetic, but nonetheless is worthy of repetition.

How do you know you're not gaining muscle at a very interesting in the action once on social media, where this girl man asked me, how come he can't get wait even though he's eating a ton of calories, I looked at his calories, looked at his body and I was like, fuck and I was like, look, man. My number one suspicion is that you're not actually eating this much food consistently. He's like, do on telling you I am and i'm A O K, fine.

I believe you are all that out. And did a being after I thought about a for a bit as a few more questions, he actually was gaining weight, just not as fast as he wanted, but the rate was like half a pound per week. IT was totally fine.

So was initial submission of i'm not gaining what I was wrong with some people when they tell you i'm really not putting on muscle size. How do you know that there's only really one golden flex way of figuring that out? Has your repetition strength in the exercises for that muscle group been going up over time? Or has been staying really studying, let's say we're talking about back.

How's your one on down borrow? How's your burrow? How's your cable road? How do you pull ups? How do you pulled down, if you know again? And over last year, i've really put on fucked and just tons of fuck and strength to them conversation over mother, always coming from, of course, it's fuck must again, at some level, you can get ural efficiency for that long.

But if you are stalled LED in your exercises, you're stalled in your body weight. Yeah, you might not be growing. So one big one of the body way thing is, are you giving yourself enough nutrition to actually gain muscle? One of my t myself, what a fucking and eager to move that is I do all my man quoting me according yourself, both my name.

If you weigh hundred and fifty pounds, there is no way to gain ten or main gain your way to one eighty. By the laws of physics, you have to gain weight. And the only way to gain weight is you they are strAngely to reduce your physical activity, which most people won't do, or increase the amount of food coming in.

So sometimes people struggle with muscularity. Younger folks often times miles in their twenty, thirty, forty begin. And i'm just not put on size would be like, how's you're eating and you often you get this like, well book and you know mad .

any sense that begins with, well.

yeah, there is a ready off Cliff. You know, my boss is writing my ass. I have a family .

to about your diet.

right? I didn't give a show about your boss. You can fuck in while you're getting fired. You can need a breather.

Doesn't add a mosses in retrograde.

It's a real problem at one when you know what's funny about, uh, strategy is that always says something is in retrograde. You know it's not astronomy because one thing I like to ask astrologists, so which planets are an enter a grade? They're like, what's that like?

That's the option of retrograde. M, of the fuckers read an actually astronomy book. Just kidding people watching this where industry logy can not see a lot, a lot of finance White, which just love that ship. And my right, Chris.

at your jam did at one of my a live shows that I did an awesome. I did some working progress shows. And this girl came up after with tradition. SHE was very nice, but I asked what he did for work, and SHE said that he uses quantum healing in the fifth dimension to inform her crypto investments.

I've been doing IT in the forced dimension this whole time. No wonder my cypher SHE is fucked. Damn you, sand bank man, fried intense man, what did you what did you say? What did you just assume .

was I had the same again I said, hey, can you tell me that again? He did and I said, that's the most Austin job i've ever heard of. And SHE probably danced away on her bit kind a theory, an carpet. I don't doge coin.

yeah. Do you have you ever gotten sandbay ment freeze on the show?

No, he is in jail.

Can you do like a jail episode? We set this holf ing up in prison.

I wanted to do IT with the guy that run fire festival .

blifil Crystal as I I A Brown belt judges, and I A little jacked. I am russian too. I got the tough guy face. If you have to go to prison, interview him brow, i'll be one of your security guards free of charge.

I want to meet them. You just want to be around, man.

particularly he's.

he's out of jail now. So what the fuck are .

mine doing a stupid muscle shit on your show? You got a huge platform.

interview people that matter and get squally cancel this episode. Yeah, i'm trying.

He's the guy that I did the whole like .

shorting of h, he's on the economics of IT.

It's actually totally valid what he was doing, believed or not to get brian cabin on air. He explained all that, oh, no way. Oh that's right. I I watched to my .

your most most illustrious .

get him on here again the fucking man, he's ignoring my emails as usual. Um the Martin square guy, a first, very fortunate name the second of all, the way he phrased everything was like, I do have A P R firm that's working against you telling you to do this. In any case fact, we get on the bullshit. Yeah five d fifth dimension .

quantum powered in theory SHE was, can be Richard in all of us. So.

or whole, listen alone with no quantum powers.

Something else have been thinking about during this conversation, which you haven't spoken about yet. Motivation to train. Is that even a thing that studied scientifically?

yeah. okay.

What's the T L D R IT motivation? Something spoken about north a lod is kind of like the god of the gaps of a lot of psychology, because people want to make doing things that they want to do, but maybe difficult to do easier. And that is motivation for them. For the most pot, yes. What do signs have to .

say about motivation? If you care, please come back with no super bulch jokes about the trouble shooting .

stuff like that the thing yes yes.

So um there are couple things to say about motivation. One is motivation itself is technically in the constructive rehearing is just one of the parts of IT. There's inspiration, there's motivation, there's habit.

There is a interaction between a sort of willows, all that gog's ship, which is super valid in context. And then there's something called passion, which once you have a passion for something, you no longer ask questions. The motivation people asked me, like, what motivates you to go to gym? I'm addicted to go into the jets.

I asking to crack IT. Like, what's motivates you do that? Light up that, rocky. But what is what I want to do? right?

So there is a whole rich psychology around just the one part we call motivation. But that richness actually informs a lot of the things that is a good idea to employ to increase motivation. We really try to increases in hearing, try to make you get to the gym, make sure you get in there. How you get in there doesn't much matter. So one is having good sources of inspiration.

If you surround your social media, if your feed is a lot of people who look like you kind of want to look a little bit like them, and they ve got a lot of positive and encouraging, should to say, and I can do attitude, it's a good start, that is not onna keep you in the gym but I might get your s in there on a fucker rainy day. Another thing is to set goals. Motivation is in many senses of defined as the poll towards the goal you get rid of.

A goal is technically not motivated to do shit like animals, and a labor motivated at a goal based at least neurochemicals. You could have huberman en on here altea ity you Better is like motivation is is goal oriented, even if the goal is equalized, this amount of chemical between one brain sale and another. So if you have a goal of, like, I want X, Y, Z amount of PS on my lift, that's realistic.

Or even on a motivation, like I want to be able to tell myself, I mean enough to go to the gym four times a week every fucking in day this year. That's my goal, a process goal instead of an outcome goal. That's a big deal.

If you are goals, if you're going to the gym for some very general construct like get fit or have labs or something you haven't really quantified in any way at all or really contextualized, it's easy to be like ah is like you have to be able to answer the question your head of if you're sitting like you ve got home after work, tough at the job, you sit down on your couch, you have to give yourself for a reason to get up. If your reason is name, listen like I think fitness is something I told yourself I do. You're not for getting up when push comes to shop.

You're fuck that beer and you're dumb. But if you're like I told myself contract with myself, i'm not if I can make IT four times a week, awesome there is another part of this motivation thing that comes in with how easy are you making IT on yourself. You don't want to have a big barrier to entry.

Training partners help a lot. You sit down on the couch in your training partner. fuck. And texture is like where you at post here, if I can probably going to show up if it's just you, it's gonna tougher.

If your games fifteen minutes away, you'll fuck, can do this some california traffic fifteen minutes. If it's forty five minutes away, holy fuck. That makes IT really tough.

Another thing is doing the kind of stuff for the gym you like. That's where the favorite exercises comes in. If you're fucking can't wait to smash and dead lift, hey, by all means, fuck that optimism and get you some dead lift.

There's a lot of stuff coming together. No thing I will say this just my little bullshit spin on IT. This is a much richer conversation we can have in great depth.

I want to put this in a way that's both shareable and sufficiently committed to be expressive. If you have to ask how to get motivated to go to the gym, you don't need to be going to the gym. You don't want IT enough when you're sick, tired of looking and feeling like shit, you'll show up by the fuck.

I'll see you there because you gonna look in the morning about fuck that you're gonna want to be in the gym. And if you're going to make this a lifestyle, you have to lower the barriers, make the gym cheaper, closer training partners, exercises you like, and you have to raise the impedes, goals, inspiration and fucking god day, real desire to be there. The people that have no problem showing up to the gym are the people that wanna be there.

And no amount of rocket abba fucker movies are gonna you to that place. A lot of that has also built with the experience of having the gym be a place where you get results by pushing yourself, winning little many chAllenges and having fun with that. When I think about what does the gym mean to me, I still remember what I meant to me when I was fifteen and first walked in.

IT was a scary places full of scary people that had scary things going on, and I was bad of them. I don't want to be there after twenty five years of training. The gym is my spirit home.

Anywhere I go, I could be anywhere in the world. One thing I like to do as I come into gym, let's say i'm traveling. Go to thailand, to some ship like that.

After enough, lady boys got to hit the gym. I'm been strong enough to live them anyway. Um so I come to the german I I ve been on us for for a generation. I grab a barber and I just sch in like a death grip is some kind of fucked and spirit connection.

I belong in the gym because, to me, the clanking and the growing and the smells and the machines, they are experiential symbols of progress, of love, of passionate, yes, of a good time. So one thing is, get yourself into the gym, however you see fit consistently, have a good fuck in time. They are doing what you love, push yourself, get those of many Victories, are preparing absence to doing a little Better over time. And let that fill you up, let that grow on you.

And then after a while, also, IT feels great, especially after the workout you after a really solid like ork, some could punch you in the face you be like, I was pretty slim dolphin, see you next time but let's you don't get the shit yeah that stress relief, everything you driving home after the jam hard day work bob law should like thankful for shit let's effect a post mushroom trip clarity every single time and is good for your health. Is just all these fucker and massive of Green checkbox es all around. You get into that habit, and that's the big part of habit.

You get the habit of doing the gym and it's all this hurricane of positive influences and reinforcement. You're not going anywhere three days after not being in the gym like, you know, you're fucking and mother and law drags the family to like some fucking and cabinet northin california just as having fun as a family. No, jim, after three days you're like you guys this gonna turn this, the man, and to get out here, you have the local gym doing this and then everything is right again.

So getting up to that point, don't push yourself so hard that you hate the gym. Remember, it's all voluntary. It's all for fun.

It's a leisure activity. I have A P, H, D. And a fucking leisure activity.

Some of the PHD bowling is equally amount of social value, probably more so. It's all good. Start, start easy. Put to the gym twice away, maybe three times, thirty minute workouts, forty five minute. Get some progress going, get into the habit, make IT easy on yourself. Once you're the habit for long enough, you can start to crank up the intensity and you're gonna want na be there and you never have to ask ourself the question again of what motivates you to go to the gym, because the answer is, is what I want to be.

What else didn't recover in trouble shooting one of the other big one.

yeah. Um have you been to our earlier conversation? Purposively progressive in loads or reps. You haven't been pushing yourself. What the focus wrong with you like of those guys that you mentioned, like he's doing the eighteen kilogram dumbbells all the time.

Have you tried the twenty? Have you tried doing more raps? So uh, making sure that person is kind of gone to the head training IT as a thing.

Another one is where you on the baLance of recovery a versus under recovery versus over recovery. If you ask someone like, oh, man, my legs to have a bucked and grown, okay, how harder training legs? Like pretty, how long they get.

So don't get anymore. I got so often the first couple months of training bull. Should anyone training likes properly, properly, is this gonna sore from when they finish the leg workout or a few hours later until the day before they are next leg workout? Unless of a deal of week in perpetuity. If you train intelligent.

that's definitely something I think that people get used to, which is this a conditioning to training where you you only ask saw after the Christmas break? Yes, you only also saw after the delayed and then your background and it's ah yeah you know like weeks four, three, eight, I am fine. I'm just like just recovered.

Ask yourself to the person who is in that position. Ask yourself the philosophical question of is I answered that in the affirm a of long ago um I tried the whole mirror thing where I looked at .

mirror my europe tt still oh yeah .

well that I earned. Ask yourself a philosophical question. If you're used to some, it's no longer experientially chAllenging for you.

Are you really so sure you're growing your best? Overload is a principle in training, but IT transfers them to psychology as well. Your body's pretty fucking good at detecting what's chAllenging for you. If you're psychologically pushing yourself to the limits quite often, you can rest assured you're probably working hard enough. If you've been used to some shit for months and you're wondering why it's not growing, you are the fuck would IT grow you?

The body generally likes to resist being changed in many ways, because in our evolved and safe an environment where rare resource constrained, you don't want a piece way on the resource biotech py, you have to continually change yourself. If someone like, yeah, i'm like, recovers is not a problem. I'm going to be like try training harder, try training more.

If they say do that basically can't recover, i'm going to say pull back. So it's two different answers based on how you're doing IT. It's it's if you're helping someone with your area, one of your many areas expertise, which I assume talking to women for the eventuality of getting them to do fun things with you.

If a guys like basically saying nothing and he comes up to sic, what are they wrongly? You got ta talk about the fucker to and up. But if he sites, they're like me, she's but cut you off.

Let me keep going. You like you have to talk less seeing with the recovery thing pluses and minneapolis um I already mentioned the nutrition of food thing. Sleep is huge.

I put IT very, very simply for sleep. I could talk a lot more about sleep and all the technicalities. I'll say this way, if you are chronically undersleeves actually don't need to hear about your program or your diet.

I don't give a shit because it's all just downhill. It's telling me about how awesome your new fighter plane is. But I like kind of feel you're using you like they were supposed to put fuel in IT.

I'm like the got of my face. You have to sleep. It's critical.

It's the corner's stone of everything. How do you know you need enough? You're not getting enough sleep.

If you can't stay, wake throughout your day without, like a medical dose, caffeine, you need to sleep more. Could be nine hours for you consistently, could be six iranic common, apparently SAT. Five, six hours a night, more or less.

This life, h looks recovered to me. You know, the huge genetic differences there and sleep back was IT, but you have to be getting enough sleep, so enough sleep, enough food. The training has to be sufficiently hard and you have to recover.

And then everything else is details. You could play with replaces frequencies, so on and so forth. That's a trouble shooting list that's available on our youtube channel. There's like an our long bullshit. But those are kind of the big pictures that I want to talk to people about.

do you your legend? I really appreciate what you guys are doing over up. It's genuinely, genuinely A A big change. I I think back to when I first started training two thousand six, two thousand and seven, that scraping the body building dock on forum, trying to find a mean that might have the insight how to get bigger and putting honey go weed in your custom my protein I still .

do that did to go not at the memo.

right? okay. Um it's just it's really great. I really, really appreciate happening with this sort of evidence space community. I think that I genuinely think that what you guys are doing is making way more people wait more, jack, with way less uncertainty. So if that's not moving humanity forward in a Chris.

thanks so much, man. Um that really is our shit. And R, P, like all the fuck pr marketing lingo aside and all my rich guy jokes, we're trying to help intelligent, careful people get the best information in digital tools they need to make their best results.

Because mr. Nishani, the C E O coffee, we came up in a similar world in which you did, where is all bro science nonsense. But we saw that just Normal fucking and smart people were not getting answers to their questions.

They had the money. They had intelligence. Y, at the time, there's just too much god and bullshit around. And we start R P.

Well, you know what? We're not going to do bulshed just fact. Sometimes that doesn't sell that well. And some people ask us, like k can you put X, Y, Z types of workouts in your APP? The answers no because no, nowhere near optimal. You want someone to hold your hand um and do things that you think you're fun dope time of great companies do that your results. Uh you come see us in a few of the other evidence space fox in place.

why should people go to .

win a down the APP? And if I know if I get that shift free, my brother is downadup, can we get my bullers on the show? Imagine, like three, our epsom with one of the doctor mix.

boller. You like, what's your name? He's like a Butler, fifty seven year. look. H god, you don't have names?

Absolutely not. Sir doesn't like us to look at him in the eye. Yes, sir doesn't like us to know .

him by the answers that he kind tells his eyes that an abused man I before um honestly, the best place to go is probably just the youtube. So run a sound's particia on youtube. If you can't spell that, I can spell that.

R P. strength. If you can spell that dr. Mike muscle, search the channels and black and red IT has rp. Just get in there.

Watch the videos. Red nails very well optimized.

We had some advice from mr. Chris Williams and back in the day.

do you? I appreciate you.

Thank you for coming through. I love being on here.

Thanks so much.