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Welcome to the Choose Hard 
podcast, the one and only 

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fitness and nutrition podcast 
that goes way beyond just 

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training and nutrition and helps
you choose hard and transform 

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your body and your mind. 
I'm your host, Cody Mcbroom, and

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today we are going to dive into 
training principles for body 

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transformation. 
So today's going to be the five.

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I would call them pillars of 
program design. 

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These are five things that are 
unbelievably important when it 

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comes to ensuring you have a 
program that is built and 

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designed to actually get you 
results. 

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There is so many people that 
follow programs that aren't even

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programs they are training. 
Plans that are just a list of 

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exercises. 
They're not. 

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It's literally like, what do you
feel like doing the gym? 

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Let's just go have fun. 
Let's go use some machines. 

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Let's get a sweat. 
It's training without direction.

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And so if you're somebody who 
wants to train with a purpose, 

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you want to train with a 
specific direction, and most of 

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all, you want to do those things
in an intentional way that 

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actually leads you to the 
destination. 

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You're after it. 
Takes you to the result. 

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You are chasing the goal that 
you really want to achieve. 

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This podcast is for you, and I'm
going to try to boil down these 

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five principles in such a simple
and streamlined way that you can

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literally take this podcast. 
You can go create a program 

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based on what you hear, or you 
can use this as a filter against

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what you're doing in the gym 
against the plan you're 

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following and ensure that you 
are doing the right things in 

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the right way to get you to the 
right goal. 

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So let's dive in the five 
principles that I'm going to 

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touch on today. 
And I'm going to run these 

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quickly and then I'm going to 
break each one down 

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individually. 
The five principles are simple 

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movement patterns, is #1 #2 is 
volume ranges #3 is progression 

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methods #4 is individualized 
exercise selection. 

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And the final one is having fun.
It's it's literally, and I would

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say, you know, in a funny way, 
this is how we make America fit 

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again. 
And quite literally, because if 

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we're not having fun in the gym,
we're not going to stay in the 

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gym. 
And if we don't stay in the gym,

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we're not going to be fit. 
We're not going to be healthy. 

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We're not going to get bigger, 
we're not going to get leaner. 

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That it's just plain and simple.
The only way to ensure that we 

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have consistency over the long 
haul is if we find a way to 

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enjoy the gym. 
Now, if you are feeling good in 

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your movements, if you are 
choosing the right exercises for

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your body, if you are doing the 
right amount of volume, if 

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you're doing all these things I 
talk about today, you're going 

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to get results. 
And at the end of the day, 

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results are fun. 
Getting results is fun. 

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So even if there's parts of the 
process that suck, welcome to 

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the club. 
Everybody who is chasing a goal 

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in the beginning, it just sucks.
Like that's just part of the 

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game. 
That's part of the game for 

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success in anything. 
So whatever goal you are 

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chasing, there's going to be 
parts of it that aren't fun. 

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There's going to be parts of it 
that are stressful that are 

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taxing and fatiguing and and and
grueling and, and can. 

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Feel like a lot of work, but if 
it leads you to a result that 

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you really really want. 
And that part is fun. 

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So just hang with it, keep 
going, and you'll have fun. 

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Now, the other side of it is I 
think there's a lot of ways to 

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make things fun within the 
program. 

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Like if you're doing an exercise
that you just hate and it takes 

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all the fun out of the workout 
plan, stop doing that exercise 

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'cause I promise you there's 
other exercises. 

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In fact, I'm going to give you a
rubric essentially that allows 

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you to individualize exercise 
selection. 

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And if you just follow that 
guide or that rubric that I'm 

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going to give you, you can find 
a different exercise that's 

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going to give you just as great 
of results without you having to

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do something you hate doing and 
not having fun doing it. 

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OK, so all right, going into the
first one, movement patterns. 

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So in order to maximize movement
capacity, we need to maximize 

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neural and muscular capacity. 
And, and what I mean by this is 

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like, you can't just do one part
of this. 

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If you are somebody who is 
chasing muscle growth, you can't

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only train with bodybuilding 
style training. 

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You can't only do pump work. 
You can't only do my muscle 

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connection work. 
You have to do some kind of 

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strength work too. 
You have to do some kind of 

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mobility and flexibility. 
You have to be explosive. 

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You have to train these 
different intensities and 

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systems. 
Otherwise your body's not going 

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to work well in synergy. 
And that part is really, really 

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important. 
And so I have this in front of 

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me and it says movement, and 
then it says nervous system 

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control. 
Muscular system manipulates 

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skeletal system. 
And what that means is that your

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nervous system controls your 
muscular system, and your 

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muscular system manipulates the 
skeletal system. 

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And if you understand this, you 
can understand why everything is

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so important. 
Your nervous system is the it's 

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in an easy way of describing 
this. 

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This is how your brain connects 
to the muscles, right? 

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This is how your brain, which 
is, let's say this is the 

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computer, this is the nervous 
system, sends a signal to 

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control the muscular system. 
And then by control, I mean 

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contract. 
It's going to contract and fire 

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your muscles in a certain way. 
And when you contract or fire 

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your muscles, it manipulates the
skeletal system, which is your 

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joints. 
So if my brain tells my bicep to

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flex, my elbow bends, Really 
simple. 

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Same thing with your quads and 
your knees, your hips and your 

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quads for your for your hip 
joint, your glutes and your 

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quads. 
For your hips, I should say your

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core for your spine. 
Like if we can develop each of 

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these systems, we can avoid 
injury, we can build more 

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muscle, we can get stronger, we 
can be more athletic and 

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explosive. 
It's so unbelievable. 

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This is why when I train people 
for purely just muscle growth, a

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lot of times I still do 
incorporate some kind of 

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explosive movement or some kind 
of heavy lifting. 

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And if it's not in their weekly 
routine, then I might integrate 

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it every once in awhile. 
There's times where I'm going 

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into a bodybuilding prep with 
somebody and I might not include

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it on a weekly basis because 
it's very taxing and we're 

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dieting really hard, doing a lot
of cardio. 

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Like we don't want to just keep.
Adding things on their plate. 

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But if somebody's in their 
offseason, if somebody's just a 

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general person trying to build 
muscle and get lean, you bet 

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you're going to be doing some 
explosive movements followed by 

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some heavier lifting, then 
followed by the bodybuilding 

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stuff that they that's going to 
lead them to our primary goal 

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'cause you're going to get more 
out of the bodybuilding work if 

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you start with the other two. 
And it's because your body needs

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to work in synergy with each 
other, all these different 

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systems. 
OK. 

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And so knowing that we have. 5 
main movement patterns that the 

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training program needs to 
include. 

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So we understand that there's 
the nervous system, the muscular

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system, and the skeletal system.
So we need to be able to connect

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these three, basically the 
brain, the muscle and the the 

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joints. 
Then we need to look at the 

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movement patterns that all 
exercises stem from. 

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I shouldn't say all exercises 
the primary exercises stem from.

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There's going to be some 
isolation exercises that don't 

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fall into these categories. 
Like a lateral raise is actually

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going to be shoulder abduction, 
and you're going to have 

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shoulder abduction in a pushing 
movement, but you're not going 

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to be pushing anything when 
you're doing a lateral raise. 

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What I mean by that is when 
you're doing a bench press, 

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you're pressing horizontally. 
But if you actually look at the 

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shoulder joint, you are working 
in shoulder abduction, your 

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shoulders coming outward. 
But if you're doing a lateral 

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raise, you're not pressing 
anything, You're just doing a 

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lateral raise. 
It's just isolated shoulder 

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abduction, right? 
Same thing with knee flexion. 

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Knee flexion is going to be 
involved in a squat. 

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But we're gonna just talk about 
the squat, not knee flexion, 

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because knee flexion in an 
isolated sense is like a leg 

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extension. 
You don't need it. 

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OK, So when we think of these 
movement patterns, I'm gonna 

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talk about right now. 
These are the primary movement 

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patterns that your training 
program must contain. 

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So we have the different energy 
systems or the different systems

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of the body, nervous system, 
muscular system, skeletal joint 

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system. 
Then we have the movement 

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patterns push, pull, hitch, hip 
hinge, squat, and core. 

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Core is not a movement, but 
follow me, push is going to be 

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anything that is pressing 
weight. 

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You can be pressing overhead, 
you can be pressing 

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horizontally. 
I'm going to recommend for the 

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push and the second one pull, 
which is the same thing as a row

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we're talking about. 
Horizontal first. 

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This is where it gets a little 
bit more complex. 

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I would say Step 1 is just 
understanding push, pull, hinge,

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squat, core. 
You do those, you're good. 

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I don't care if you're doing a 
horizontal push or vertical 

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push. 
Like are you pushing something 

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great? 
Are you pulling something great?

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Are you squatting great? 
Are you hip hinging, RDL, hip 

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dash, deadlift? 
Great. 

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You doing something for your 
core? 

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Ideally a carry or some kind of 
plank variation. 

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Those are going to be the most 
functional and probably useful 

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core exercises for for 
day-to-day function. 

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Not the best part of per trophy,
but again, we're talking 

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primary. 
Step one is primary movements 

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for for life, for function, for 
athleticism and just the 

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baseline foundation of fitness. 
Then we go into level 2. 

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Now we're talking, I would say 
push, row, press, pull and we 

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could look at, you know, and 
this is just opinion and 

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semantics. 
I consider this is always to be 

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interesting for people. 
I wish I could talk to the 

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person listen this, but it'd be 
interesting for to hear your 

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thoughts. 
When you think of push, do you 

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think of like a horizontal, like
a chest press or do you think of

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a overhead press? 
I think of a bench press, a 

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push. 
I feel like I'm pushing in front

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of me. 
Maybe it's 'cause you push 

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somebody over, it's, it's 
horizontal, it's in front of 

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you. 
And when I think of press, I 

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think of overhead. 
And so as you, as you, if you 

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could pay attention to how I 
said it, I said push row, then 

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press pull. 
Because I look at a row as a 

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horizontal and a pull as a pull 
down like a vertical pull. 

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And so it's more important to 
stay in the horizontal movement 

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plane than it is the vertical 
movement plane. 

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And so I'm going to program 
somebody a row before I do a 

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pull down or a push before I do 
a press because it is going to 

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require less shoulder mobility 
and extension. 

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And most people do not have the 
the best shoulder mobility. 

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A lot of people have bad 
posture, so on and so forth. 

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It's also more commonly, it's 
more common to see that people 

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can easily activate the muscles 
better in a horizontal movement 

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plane. 
So. 

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Level 2 is kind of taking these,
you know, push, pull, hip hinge,

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squat and core into a more, I 
would say diverse and expanded 

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set of movements. 
So we have push, pull, hinge, 

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squat, core for level 1. 
Level 2 we have push, row, 

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press, pull, hip, hinge, squat, 
lunge. 

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Core. 
So the core is still going to be

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something functional for your 
core, but I added a second squat

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pattern. 
Technically a lunge could be a 

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squat pattern, but it can be hip
dominant, it can be knee 

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dominant. 
The point is you should be doing

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something unilateral. 
So level 2, we're going a step 

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further with these movement 
patterns and then level. 3 is 

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where. 
We add isolation and movements 

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for hypertrophy, muscle growth 
and that's going to be shoulder 

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abduction, it's going to be hip 
extension inflection for the 

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glutes and stuff like that. 
OK. 

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And so, you know, to apply what 
I'm talking about here, the 

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application of this is number 1,
you got to make sure that your 

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training, the program includes 
each of the five primary 

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movement patterns throughout the
week. 

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OK, so throughout the week you 
should be seeing push, pull, hip

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hinge, squat and something for 
your core every week, no matter 

230
00:10:55,520 --> 00:10:57,040
what. 
I don't care what your goal is, 

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00:10:57,200 --> 00:11:00,640
strength, muscle growth, fat 
loss, endurance, like anything, 

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if you are training your body, 
you should be doing these five 

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00:11:04,240 --> 00:11:08,400
fundamental movement patterns. 
You need to include at least 50%

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00:11:08,400 --> 00:11:10,720
more pulling than pressing 
unless you're in a 

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specialization phase. 
And what I mean by that is if I 

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have, for example, 10 sets of 
pushing and pressing movements, 

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00:11:16,880 --> 00:11:19,840
whether it's overhead or it's 
horizontal, I need to do 15 or 

238
00:11:19,840 --> 00:11:22,640
more sets per week of pulling 
and rowing. 

239
00:11:22,640 --> 00:11:26,480
So I'm going to do 50% more 
pulling and rowing movements and

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00:11:26,480 --> 00:11:27,920
I am pushing and pressing 
movements. 

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00:11:28,120 --> 00:11:30,760
And the reason for that is 
really just about shoulder 

242
00:11:30,760 --> 00:11:32,240
health. 
Your shoulders are going to be 

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00:11:32,240 --> 00:11:35,280
much healthier if you develop 
the muscles in the back. 

244
00:11:35,280 --> 00:11:38,840
And also your back has some of 
the biggest musculature in the 

245
00:11:38,840 --> 00:11:41,680
body, especially for men. 
Women, your biggest musculature 

246
00:11:41,680 --> 00:11:42,920
is probably going to be on your 
lower body. 

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00:11:43,160 --> 00:11:46,320
Men, it's both lower body and 
your back, but like for the 

248
00:11:46,320 --> 00:11:49,200
upper body, your back carries 
the majority of your muscles. 

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00:11:49,560 --> 00:11:51,680
And so it's really important for
shoulder health and for overall 

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00:11:51,680 --> 00:11:54,960
strength that carries over into 
these other compound lifts and 

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movement patterns and body parts
#3 incorporate unilateral 

252
00:11:58,920 --> 00:12:02,040
exercises in each training 
session, but not at the expense 

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of bilateral exercises unless 
you are injury prone. 

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00:12:05,240 --> 00:12:07,360
And So what this means is that 
you should be doing some kind of

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00:12:07,360 --> 00:12:10,080
single leg movement in every 
session, single leg or single 

256
00:12:10,080 --> 00:12:11,760
arm. 
So if I'm doing upper body day, 

257
00:12:11,760 --> 00:12:14,680
I need to have at least one 
movement or exercise that is a 

258
00:12:14,720 --> 00:12:18,000
single arm movement, whether 
it's a one arm pull down, A1 arm

259
00:12:18,000 --> 00:12:22,400
row, A1 arm bench press, A1 arm 
overhead press, even a curl, you

260
00:12:22,400 --> 00:12:24,440
know, 1/2 feeling landmine 
press, anything. 

261
00:12:24,440 --> 00:12:28,400
We want to have at least one 
unilateral movement per session.

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00:12:28,600 --> 00:12:30,040
You can have more than that for 
sure. 

263
00:12:30,040 --> 00:12:32,040
And sometimes it's really smart 
to do more than that. 

264
00:12:32,280 --> 00:12:34,200
But we don't want to remove 
bilateral because you should be 

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00:12:34,200 --> 00:12:38,280
also able to do regular 2 legged
movements, a regular squat, a 

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00:12:38,280 --> 00:12:41,480
regular hinge, a regular press, 
a regular row, and we want our 

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00:12:41,960 --> 00:12:43,720
left and right sides to work 
together. 

268
00:12:43,840 --> 00:12:47,360
However, sometimes there are 
cases where I will remove almost

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00:12:47,360 --> 00:12:49,440
all bilateral movements if we 
have an injury. 

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00:12:49,640 --> 00:12:52,720
So for example, mostly with a 
low back injury, somebody has a 

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00:12:52,720 --> 00:12:54,840
back injury, I'm going to be 
doing a lot of single leg work 

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00:12:55,000 --> 00:12:58,640
because it reduces the weight on
the hips and spine dramatically.

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00:12:58,760 --> 00:13:01,080
OK. 
And then the last thing is just 

274
00:13:01,080 --> 00:13:04,360
regardless of your goal, train 
each primary focus, the nervous 

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00:13:04,360 --> 00:13:08,440
system, the muscular system and 
the joint skeletal system. 

276
00:13:08,440 --> 00:13:11,400
And the way I look at this is 
explode, lift and move. 

277
00:13:11,720 --> 00:13:15,120
If you be explosive, whether 
it's a jump or a jam ball throw 

278
00:13:15,120 --> 00:13:18,600
or like an explosive press, 
you're going to be training your

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00:13:18,600 --> 00:13:21,920
nervous system predominantly 
explosive work and really low 

280
00:13:21,920 --> 00:13:24,280
Rep strength development. 
So strength to power development

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00:13:24,720 --> 00:13:27,360
specifically trains your nervous
system more than anything lifts,

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00:13:27,360 --> 00:13:29,240
you know, we want to overload 
the muscular system that's going

283
00:13:29,240 --> 00:13:31,720
to train your muscular system 
and then move, just focus on 

284
00:13:31,720 --> 00:13:34,720
movement quality and in big 
ranges of motion and flexibility

285
00:13:34,720 --> 00:13:36,440
and stuff like that. 
Because that's going to train 

286
00:13:36,600 --> 00:13:39,160
your skeletal system as well as 
your muscular system, of course.

287
00:13:39,160 --> 00:13:41,600
But you're going to get the most
out of your joints in the ranges

288
00:13:41,600 --> 00:13:45,600
of motion that you can do when 
you really focus on move. 

289
00:13:45,600 --> 00:13:48,680
So explode, lift, move. 
And so that's the application of

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00:13:48,680 --> 00:13:51,480
step one, which is just the 
movements in general, right, 

291
00:13:51,480 --> 00:13:53,480
movement patterns. 
The second thing in the five 

292
00:13:53,480 --> 00:13:57,280
principles is your volume ranges
and really just understanding 

293
00:13:57,280 --> 00:14:00,040
how much volume you actually 
need in the gym. 

294
00:14:00,040 --> 00:14:04,040
And in my experience, most 
people need more volume to build

295
00:14:04,040 --> 00:14:06,680
muscle and transform their body 
than they realize. 

296
00:14:06,960 --> 00:14:09,960
Most people think they can get 
away with not doing so much. 

297
00:14:10,000 --> 00:14:13,360
And a lot of times people take 
poor advice about volume from 

298
00:14:13,960 --> 00:14:17,760
honestly, really advanced 
trainees who call themselves 

299
00:14:17,760 --> 00:14:19,360
trainers. 
They could be a trainer. 

300
00:14:19,360 --> 00:14:22,240
However, they've been training 
themselves for a really long 

301
00:14:22,240 --> 00:14:25,720
time, and most likely they 
already have very mature 

302
00:14:25,720 --> 00:14:28,520
musculature, meaning they have a
lot of muscle in their body #2 

303
00:14:28,520 --> 00:14:31,960
they're probably really strong. 
So their loads are really high. 

304
00:14:31,960 --> 00:14:34,920
And if your load is really high,
even if your reps are low, your 

305
00:14:34,920 --> 00:14:37,280
total volume is still really 
high. 

306
00:14:37,280 --> 00:14:38,920
Your sets times reps, times 
load. 

307
00:14:38,920 --> 00:14:41,640
It goes up because you're 
lifting a lot of weight and you 

308
00:14:41,640 --> 00:14:43,400
can't. 
Do a lot of weight and a lot of 

309
00:14:43,400 --> 00:14:45,240
reps all the and a lot of sets 
all the time. 

310
00:14:45,240 --> 00:14:47,600
It just doesn't work. 
So they're talking about their 

311
00:14:47,600 --> 00:14:50,640
own experience with that, right?
And #3 they've been in the gym 

312
00:14:50,640 --> 00:14:52,080
for so long that their joints 
are banged up. 

313
00:14:52,080 --> 00:14:56,040
So if you've been in the gym for
30 years and you're freakishly 

314
00:14:56,040 --> 00:14:59,080
strong and you're, you know, 
advanced in the gym and you can 

315
00:14:59,080 --> 00:15:02,240
fire your muscles really well, 
you don't need as much sets 

316
00:15:02,240 --> 00:15:04,160
because you can activate your 
muscles better. 

317
00:15:04,160 --> 00:15:05,880
You're advanced. 
You've been in the gym for so 

318
00:15:05,880 --> 00:15:07,800
long that you've got to be 
careful of aches and pains. 

319
00:15:07,840 --> 00:15:10,560
And on top of all of that, 
you're strong enough to where 

320
00:15:10,560 --> 00:15:14,600
your total tonnage volume is so 
high regardless of the amount of

321
00:15:14,600 --> 00:15:18,320
volume you do on paper that you 
can get away with less volume. 

322
00:15:18,600 --> 00:15:20,240
I mean, not to mention when 
you're really advanced, you're 

323
00:15:20,240 --> 00:15:21,720
not really growing much anymore 
anyway. 

324
00:15:21,880 --> 00:15:24,240
So somebody will talk about how 
you don't need much volume, but 

325
00:15:24,240 --> 00:15:25,760
it's like you're just 
maintaining, right? 

326
00:15:25,760 --> 00:15:30,440
There's a lot of really, really 
advanced influencers, like gym 

327
00:15:30,440 --> 00:15:33,840
goers that are influencers and 
they're telling people to not do

328
00:15:33,840 --> 00:15:35,120
a ton of volume, not do a bunch 
of stuff. 

329
00:15:35,160 --> 00:15:37,240
And meanwhile they're not, they 
haven't changed their physique 

330
00:15:37,240 --> 00:15:38,600
in years. 
They're doing the same stuff 

331
00:15:38,600 --> 00:15:40,760
because they're just maintaining
what they built years ago, 

332
00:15:40,960 --> 00:15:42,080
right? 
And I think that's terrible. 

333
00:15:42,080 --> 00:15:45,600
That's a terrible point of view 
or person to take advice from 

334
00:15:45,600 --> 00:15:47,240
because you're trying to create 
a transformation. 

335
00:15:48,080 --> 00:15:51,120
So first let's define volume. 
So volume is going to be the 

336
00:15:51,120 --> 00:15:55,320
total tonnage or sets performed.
So like the the key definition 

337
00:15:55,320 --> 00:15:58,400
of volume is going to be tonnage
sets, times reps times sets. 

338
00:15:58,600 --> 00:16:02,040
We usually track this on a 
weekly basis or on a per 

339
00:16:02,040 --> 00:16:04,600
exercise basis. 
So your bench press has a total 

340
00:16:04,600 --> 00:16:07,840
tonnage this week. 
You know 4 * 10 * 200 lbs equals

341
00:16:07,840 --> 00:16:09,640
blank. 
That's your tonnage for today 

342
00:16:09,640 --> 00:16:12,560
because you did four sets of 10 
with 200 lbs at the end of the 

343
00:16:12,560 --> 00:16:15,000
week. 
You can calculate all your sets 

344
00:16:15,000 --> 00:16:18,880
for the chest and you can really
look at your total volume, your 

345
00:16:18,880 --> 00:16:22,040
set volume throughout the week. 
That's another way to look at 

346
00:16:22,040 --> 00:16:23,520
it. 
But total tonnage and sets are 

347
00:16:23,520 --> 00:16:27,200
typically the two ways we define
volume and look at volume. 

348
00:16:27,880 --> 00:16:30,280
From a metric to measure 
intensity is going to be the. 

349
00:16:30,280 --> 00:16:33,160
Total load on the bar. 
It's not to be confused with 

350
00:16:33,160 --> 00:16:35,240
effort, which is how hard you 
are training and how close to 

351
00:16:35,240 --> 00:16:37,560
failure you're getting. 
And then frequency is how often 

352
00:16:37,560 --> 00:16:39,240
you train a muscle group or 
movement pattern. 

353
00:16:39,440 --> 00:16:42,360
So if I'm doing a high frequency
for powerlifting, I'm going to 

354
00:16:42,360 --> 00:16:45,000
look at movements, bench press, 
and how many times a week I'm 

355
00:16:45,000 --> 00:16:47,440
bench pressing. 
If I'm looking at hypertrophy 

356
00:16:47,440 --> 00:16:50,160
and trying to build muscle, I'm 
looking at the bench press from 

357
00:16:50,240 --> 00:16:52,640
a chest perspective. 
I don't care if it's a barbell, 

358
00:16:52,640 --> 00:16:54,640
A Smith machine, a dumbbell, or 
it's a. 

359
00:16:54,640 --> 00:16:57,480
Family push up anything that 
involves your chest. 

360
00:16:57,720 --> 00:17:01,480
How many sets per week am I 
doing for that volume wise and 

361
00:17:01,520 --> 00:17:04,400
the frequency, how often am I 
training the chest right? 

362
00:17:05,119 --> 00:17:07,440
Those are the three main terms 
we need to understand when we're

363
00:17:07,560 --> 00:17:10,319
looking at volume. 
I'm not going to dive deep into 

364
00:17:10,319 --> 00:17:12,920
intensity and frequency because 
right now we're really trying to

365
00:17:12,920 --> 00:17:14,720
talk about transforming your 
physique. 

366
00:17:14,960 --> 00:17:19,960
And although intensity is 
important, it's the load on the 

367
00:17:19,960 --> 00:17:22,640
bar is less important than your 
effort, how close to failure you

368
00:17:22,640 --> 00:17:25,359
get and how much total work 
you're doing in the gym volume, 

369
00:17:25,839 --> 00:17:28,800
because the effort you are 
creating. 

370
00:17:28,800 --> 00:17:31,240
And I guess the load is going to
be important too, because you 

371
00:17:31,240 --> 00:17:34,520
should have a load that is going
to match your, your, the 

372
00:17:34,520 --> 00:17:37,000
required effort. 
You know your RIR reps reserve, 

373
00:17:37,000 --> 00:17:39,520
which I'll get to in a SEC 
because that's going to lead you

374
00:17:39,520 --> 00:17:42,400
to reaching a point that's close
to failure and that's going to 

375
00:17:42,520 --> 00:17:47,080
stimulate maximal muscular 
tension when we reach a point of

376
00:17:47,080 --> 00:17:48,840
maximal mechanical tension 
which. 

377
00:17:48,840 --> 00:17:50,840
Is what they call tension on the
muscle. 

378
00:17:51,960 --> 00:17:54,200
Mechanical tension is what 
creates hypertrogen. 

379
00:17:54,200 --> 00:17:55,680
It's what causes your muscles to
grow. 

380
00:17:55,880 --> 00:17:57,280
The volume is how much of it we 
do. 

381
00:17:57,440 --> 00:18:00,440
OK, so mechanical tension is a 
true driver of muscle growth, 

382
00:18:00,640 --> 00:18:01,960
right? 
And this is just a tension 

383
00:18:01,960 --> 00:18:03,600
applied to the muscle during an 
exercise. 

384
00:18:04,280 --> 00:18:07,200
Tension applied to a full range 
of motion is the next level of 

385
00:18:07,200 --> 00:18:08,240
this. 
And this is really, really 

386
00:18:08,240 --> 00:18:12,920
important because range of 
motion being full, a really good

387
00:18:12,920 --> 00:18:15,840
long full range of motion 
encourages the lengthened 

388
00:18:16,160 --> 00:18:19,520
portion of a movement. 
So for example, a squat, that is

389
00:18:19,520 --> 00:18:21,560
the bottom range. 
When you get to the very bottom 

390
00:18:21,560 --> 00:18:24,720
of a squat and your knee is at 
maximum flexion, your hips at 

391
00:18:24,720 --> 00:18:26,800
maximum function, we're going to
stretch the glutes in the quads 

392
00:18:26,800 --> 00:18:29,720
as much as possible under load. 
You have a bar on your back 

393
00:18:29,720 --> 00:18:34,080
that's going to lead to the most
growth and mainly muscular, 

394
00:18:34,960 --> 00:18:37,360
easier on CNS and joints than 
pure strength. 

395
00:18:37,360 --> 00:18:39,920
So for example, your nervous 
system is going to be involved. 

396
00:18:39,920 --> 00:18:43,080
Your skeletal system's obviously
going to be involved, but the 

397
00:18:43,080 --> 00:18:46,320
main system we're working here 
is muscular, which is obvious. 

398
00:18:46,320 --> 00:18:49,280
If we're focus on hypertrophy, 
build a muscle, then of course 

399
00:18:49,280 --> 00:18:53,080
the main thing we're going to be
training is the muscular system.

400
00:18:53,360 --> 00:18:55,160
And then volume is the metric to
track tension. 

401
00:18:55,160 --> 00:18:58,360
So it can be tracked by sets per
muscle group per week or sets 

402
00:18:58,360 --> 00:19:00,720
times, reps times load, which is
tonnage, like I said before. 

403
00:19:00,880 --> 00:19:03,800
But the main point is that, you 
know, mechanical tension is the 

404
00:19:03,800 --> 00:19:06,760
thing that causes hypertrophy. 
Volume is just the thing that 

405
00:19:06,760 --> 00:19:08,920
helps us measure. 
That's how we measure how much 

406
00:19:08,920 --> 00:19:11,200
mechanical tension we're 
creating in our training. 

407
00:19:11,440 --> 00:19:13,120
And then we want to split up our
volume in thirds. 

408
00:19:13,120 --> 00:19:16,600
So if our main goal is strength 
and 2/3 of our training should 

409
00:19:16,600 --> 00:19:19,320
be strength, if our main goal is
hypertrophy, which is mainly 

410
00:19:19,320 --> 00:19:20,720
what we're talking about when 
we're thinking of a 

411
00:19:20,720 --> 00:19:24,160
transformation, we're looking at
fat loss in muscle growth, 

412
00:19:24,840 --> 00:19:26,480
either of which we're going to 
train for muscle growth. 

413
00:19:26,480 --> 00:19:29,560
And that's what this podcast is 
about 2/3 of our training volume

414
00:19:29,560 --> 00:19:33,560
should be 4 hypertrophy, which 
means probably in the 8 to 12 

415
00:19:33,560 --> 00:19:35,440
Rep range and then some in the 
15 to 20. 

416
00:19:35,600 --> 00:19:37,800
We don't need to be hitting sets
of three and such. 

417
00:19:37,960 --> 00:19:40,240
Maybe if we're doing some 
explosive work in the beginning 

418
00:19:40,240 --> 00:19:44,760
like a speed bench before going 
into chest day or a explosive 

419
00:19:44,760 --> 00:19:47,160
chest throw with a ball with a 
lightweight ball. 

420
00:19:47,160 --> 00:19:49,320
So we can be explosive, which is
just going to set us up for 

421
00:19:49,320 --> 00:19:51,920
success in the movement patterns
that we want to overload in. 

422
00:19:52,120 --> 00:19:56,480
But nonetheless, the point is 
that 2/3 of our training should 

423
00:19:56,480 --> 00:19:59,680
always be geared towards the 
main focus that we're after, OK,

424
00:20:00,240 --> 00:20:02,840
with frequency, you know, 
studies show two to three times 

425
00:20:02,840 --> 00:20:05,120
per week is going to be most 
optimal. 

426
00:20:05,240 --> 00:20:07,240
And the point is, is we don't 
want to just hit a muscle once a

427
00:20:07,240 --> 00:20:09,280
week. 
It gives us too much time 

428
00:20:09,280 --> 00:20:12,600
between sessions before we, you 
know, create tension on that 

429
00:20:12,600 --> 00:20:15,240
muscle again. 
And so in order to simulate 

430
00:20:15,240 --> 00:20:17,960
maximal tension, we actually 
want to limit how much we do in 

431
00:20:17,960 --> 00:20:20,320
a single session on that muscle,
which again, I'm going to talk 

432
00:20:20,320 --> 00:20:22,720
about here in a SEC. 
Because if we do too much, we 

433
00:20:22,720 --> 00:20:25,480
have dimension returns, but we 
want enough to stimulate maximal

434
00:20:25,480 --> 00:20:29,000
tension and keep loads and reps 
in in reaching close to failure 

435
00:20:29,000 --> 00:20:31,400
as high as possible. 
We all know that if you know, if

436
00:20:31,400 --> 00:20:35,840
you do like 4 different 
exercises of hamstrings, by the 

437
00:20:35,840 --> 00:20:38,040
third one, your hamstrings are 
smoked and you're not really 

438
00:20:38,040 --> 00:20:40,480
lifting heavy. 
You're not able to go through a 

439
00:20:40,480 --> 00:20:42,400
good full range of motion 
because your your form is 

440
00:20:42,400 --> 00:20:45,080
breaking down. 
So we actually want to do less 

441
00:20:45,080 --> 00:20:47,320
in that session so that we can 
do more with less. 

442
00:20:47,320 --> 00:20:50,240
Meaning we do more weight, more 
reps, get closer to failure in 

443
00:20:50,240 --> 00:20:52,160
the few sets we do in the few 
exercises as we do on that 

444
00:20:52,160 --> 00:20:54,680
session, and then recover after 
a couple days and do the 

445
00:20:54,680 --> 00:20:57,080
hamstrings again. 
So rather than training them 

446
00:20:57,080 --> 00:20:59,720
once a week and trying to just 
demolish them, we actually will 

447
00:20:59,720 --> 00:21:02,760
get further ahead by doing them 
twice a week or maybe even three

448
00:21:02,760 --> 00:21:04,240
times a week, depending on the 
muscle. 

449
00:21:04,440 --> 00:21:07,400
It's a smaller muscle because we
can recover faster than we would

450
00:21:07,400 --> 00:21:08,720
if we were just doing once a 
week. 

451
00:21:10,600 --> 00:21:12,960
And then of course, you know, 
strength is a learned skill. 

452
00:21:12,960 --> 00:21:17,400
It's mostly neurological. 
So we want to probably train if,

453
00:21:17,400 --> 00:21:19,360
if strength is goal, like I 
said, powerlifting, you know, 

454
00:21:19,360 --> 00:21:21,320
bench press squad, we probably 
want to train that, you know, 

455
00:21:21,320 --> 00:21:23,480
three times a week because it's 
like throwing a baseball. 

456
00:21:23,560 --> 00:21:27,680
If we're going to be a great 
baseball pitcher, you don't just

457
00:21:27,680 --> 00:21:30,480
throw the baseball once a week. 
You throw the baseball numerous 

458
00:21:30,480 --> 00:21:33,680
times a week because you want to
get that repetitive movement in 

459
00:21:33,680 --> 00:21:36,160
and that motion in and connect 
the brain to your your 

460
00:21:36,160 --> 00:21:38,560
mechanics. 
So you get great at throwing the

461
00:21:38,560 --> 00:21:44,680
baseball that way. 
So per session volume is 

462
00:21:44,680 --> 00:21:47,800
something really important. 
This is what I was referring to 

463
00:21:47,800 --> 00:21:49,560
with diminishing returns in a 
single session. 

464
00:21:50,240 --> 00:21:52,680
And so if we look at this graph,
if you're watching on YouTube, I

465
00:21:52,680 --> 00:21:55,640
have a graph on the screen right
now. 

466
00:21:56,080 --> 00:21:59,640
If you're on Spotify or Apple, 
go subscribe to the YouTube 

467
00:21:59,640 --> 00:22:02,080
channel so you can see these. 
But essentially we have this 

468
00:22:02,080 --> 00:22:04,960
graph and it shows one to two 
sets. 

469
00:22:05,560 --> 00:22:08,640
So the bottom row is sets per 
session per muscle group. 

470
00:22:08,640 --> 00:22:10,040
And then the right is just 
hypertrophy. 

471
00:22:10,040 --> 00:22:14,040
So how high this this line goes 
on this this graph is basically 

472
00:22:14,040 --> 00:22:15,120
how much hypertrophy we're going
to get. 

473
00:22:15,120 --> 00:22:18,240
And as you can see, we have, you
know, one to two sets, one to 

474
00:22:18,240 --> 00:22:20,000
three sets per muscle per 
session. 

475
00:22:20,000 --> 00:22:21,600
And we're going to have a lower 
stimulus. 

476
00:22:21,600 --> 00:22:25,040
And as we go from like 1 to 3 
all the way up to four to six 

477
00:22:25,040 --> 00:22:27,240
sets in a single session for a 
muscle group. 

478
00:22:27,440 --> 00:22:30,040
And so I'm talking again, like 
let's say chest, for example, if

479
00:22:30,040 --> 00:22:34,680
I do one to three sets, so let's
say one set or even three sets 

480
00:22:34,680 --> 00:22:36,360
of chest work, that's a low 
stimulus. 

481
00:22:36,360 --> 00:22:37,960
So we're not going to get a ton 
of growth from that. 

482
00:22:38,240 --> 00:22:41,360
If we do anywhere between 4:00 
to six sets at a single session,

483
00:22:41,360 --> 00:22:43,600
which could be three sets of 
bench, three sets of flies, 

484
00:22:43,600 --> 00:22:44,960
we're going to have a moderate 
stimulus. 

485
00:22:44,960 --> 00:22:49,760
We're going to get more when we 
reach close to 7:00 to 9:00. 

486
00:22:49,760 --> 00:22:55,120
So this is our seven to 10, so 
7-8 or even up to 10 sets and a 

487
00:22:55,120 --> 00:22:56,600
single muscle group in a single 
session. 

488
00:22:56,600 --> 00:23:00,880
So that would be like 4 sets of 
bench and three sets of chest 

489
00:23:00,880 --> 00:23:03,400
flies. 
And then let's say like two to 

490
00:23:03,400 --> 00:23:05,920
three sets of push ups as a 
finisher or some kind of 

491
00:23:05,920 --> 00:23:08,400
dumbbell press or a cable press 
or something as a finisher 

492
00:23:08,760 --> 00:23:12,600
reaching, you know, 8-9 or 10 
total sets of hitting the 

493
00:23:12,600 --> 00:23:14,680
muscle. 
We're going to maximize that 

494
00:23:14,960 --> 00:23:16,920
most likely in that 8:00 to 
9:00. 

495
00:23:17,440 --> 00:23:19,080
After. 10, it's the tipping 
point. 

496
00:23:19,080 --> 00:23:21,520
So 10 is the tipping point. 
When we go beyond ten sets in a 

497
00:23:21,520 --> 00:23:25,240
single session for muscle, we're
going to see a diminishing 

498
00:23:25,240 --> 00:23:26,240
return. 
And the reason we see a 

499
00:23:26,240 --> 00:23:29,040
diminishing return is because 
they see that muscle protein 

500
00:23:29,040 --> 00:23:32,120
synthesis starts to drop off. 
There's also the fact that it's 

501
00:23:32,120 --> 00:23:34,280
a diminishing return because 
when you get beyond tensets, you

502
00:23:34,280 --> 00:23:36,680
can't lift heavy, you can't lift
hard, you usually can't lift 

503
00:23:36,680 --> 00:23:39,120
with good form. 
So it's unlikely you're going to

504
00:23:39,120 --> 00:23:40,840
have a good quality training. 
You're probably going to have 

505
00:23:40,840 --> 00:23:45,080
junk volume at that point, but 
when we get to about 10, we need

506
00:23:45,080 --> 00:23:46,640
to just know that we're going to
be at a tipping point. 

507
00:23:46,800 --> 00:23:49,560
So you could do like for the, 
again, chess as the example, 

508
00:23:49,800 --> 00:23:52,600
five sets of bench press and 
five sets of chess flies. 

509
00:23:52,600 --> 00:23:56,240
I have a program in the tailored
trainer that is called 4 day 

510
00:23:56,240 --> 00:23:59,520
physique. 
I believe it's a men's program. 

511
00:23:59,560 --> 00:24:02,880
It's great and it's literally 
it's a push, pull legs, upper 

512
00:24:02,880 --> 00:24:04,640
body program. 
And you'll see on a push day, 

513
00:24:04,640 --> 00:24:08,000
you go five sets of bench, five 
sets of flies, five sets of 

514
00:24:08,000 --> 00:24:10,000
military press, 5 sets of 
lateral raises. 

515
00:24:10,480 --> 00:24:14,240
It is about as simple and black 
and white as you get 4 

516
00:24:14,240 --> 00:24:16,560
exercises, 2 muscle groups, five
sets each. 

517
00:24:16,560 --> 00:24:19,000
You're maximizing going to the 
highest amount of sets in a 

518
00:24:19,000 --> 00:24:20,960
single session that you can go 
and still stimulate growth. 

519
00:24:20,960 --> 00:24:23,600
And then you're backing off and 
go to the next muscle, right? 

520
00:24:23,600 --> 00:24:25,160
And so, and these are working 
sets. 

521
00:24:25,160 --> 00:24:27,040
So obviously if you got to do a 
couple warm up sets, don't worry

522
00:24:27,040 --> 00:24:28,760
about those. 
But the point is, is that that's

523
00:24:28,760 --> 00:24:30,240
going to be the maximum we can 
get. 

524
00:24:30,240 --> 00:24:35,520
And so more is not always 
better, but minimal is not good.

525
00:24:35,520 --> 00:24:37,920
So when people say you want a 
low volume training program for 

526
00:24:37,920 --> 00:24:40,880
muscle growth, they are 
literally not only wrong based 

527
00:24:40,880 --> 00:24:43,960
on anecdotal experience of 
anybody I've ever worked with, 

528
00:24:44,720 --> 00:24:48,320
but they're also wrong from a 
point of how the mechanisms of 

529
00:24:48,720 --> 00:24:50,880
hypertrophy work from a 
scientific lens. 

530
00:24:50,880 --> 00:24:54,440
Mechanical tension placed on a 
muscle and doing more of that 

531
00:24:54,440 --> 00:24:57,080
leading to more growth. 
You can only do so much in a low

532
00:24:57,080 --> 00:24:59,600
volume program. 
But on top of that, we also have

533
00:24:59,600 --> 00:25:01,880
the fact that every single 
research study done on muscle 

534
00:25:01,880 --> 00:25:06,280
growth shows higher amounts of 
volume, which is more mechanical

535
00:25:06,280 --> 00:25:08,960
tension place on a muscle in a 
single week is better. 

536
00:25:09,320 --> 00:25:11,320
And so we know that the tipping 
point is 10. 

537
00:25:11,320 --> 00:25:14,640
So we want to stay in that say, 
let's just say for easy math for

538
00:25:14,640 --> 00:25:17,440
everybody from a beginner to an 
advanced lifter, anywhere 

539
00:25:17,440 --> 00:25:20,440
between 5:00 and 10:00 sets for 
a muscle group on a single 

540
00:25:20,440 --> 00:25:22,360
session and then you want to 
move on, OK. 

541
00:25:22,400 --> 00:25:25,000
And then when we look at this 
from a per week perspective, 

542
00:25:25,880 --> 00:25:27,400
it's more of a bell curve. 
It's a little bit different. 

543
00:25:27,680 --> 00:25:29,440
So if you're watching this, you 
can see it. 

544
00:25:29,440 --> 00:25:31,480
But if you're not, I have volume
on the left side and I have 

545
00:25:31,480 --> 00:25:34,240
experience level on the bottom. 
And we'll see newbie on the far 

546
00:25:34,240 --> 00:25:37,520
left, advance on the far right. 
So the further you go on this 

547
00:25:37,520 --> 00:25:42,080
bottoms, the the bottom of this 
graph, the more advanced you get

548
00:25:42,080 --> 00:25:44,160
in your experience. 
And we'll see we have 10 sets 

549
00:25:44,240 --> 00:25:48,200
per muscle group per week for 
volume for the newbie, 20 sets 

550
00:25:48,200 --> 00:25:50,080
for the intermediate because 
that's right in the middle. 

551
00:25:50,080 --> 00:25:52,640
It's why it goes up to 20 sets, 
which is probably the maximum 

552
00:25:52,640 --> 00:25:55,960
most people need, and then down 
to 10 sets for an advanced 

553
00:25:55,960 --> 00:25:57,600
lifter. 
So we actually go back down in 

554
00:25:57,600 --> 00:25:59,680
volume. 
Now, the reason I say this 

555
00:25:59,680 --> 00:26:02,280
relates to what I had mentioned 
earlier about what like some of 

556
00:26:02,280 --> 00:26:04,680
these old heads in the industry 
will say and tell people you 

557
00:26:04,680 --> 00:26:06,240
need less volume to build 
muscle. 

558
00:26:06,520 --> 00:26:10,320
No, you need less volume to. 
Recover enough to actually build

559
00:26:10,320 --> 00:26:11,800
muscle. 
If you do too much volume you 

560
00:26:11,800 --> 00:26:14,080
get fatigue and can't recover. 
And recovery is where muscle 

561
00:26:14,080 --> 00:26:16,880
growth happens. 
But because this person is old 

562
00:26:16,880 --> 00:26:19,760
from a standpoint of years in 
the gym, experience in the gym, 

563
00:26:19,760 --> 00:26:21,040
I don't mean like literal 
age-old. 

564
00:26:21,120 --> 00:26:25,400
I mean, they got to be at least.
I would say in their mid to late

565
00:26:25,400 --> 00:26:28,240
30s, just because you have to 
have at least 20 years of 

566
00:26:28,240 --> 00:26:30,000
experience in the gym to really 
be able to say this. 

567
00:26:30,520 --> 00:26:33,120
But at a certain point you're 
not able to build as much muscle

568
00:26:33,120 --> 00:26:36,840
because of age, obviously #2 
you're too strong to do that. 

569
00:26:36,840 --> 00:26:39,560
You're gonna get hurt doing that
much volume so you can place 

570
00:26:39,560 --> 00:26:42,880
more mechanical attention on the
muscle by load and you don't 

571
00:26:42,880 --> 00:26:45,840
need to go as high in sets. 
And that's why it's a bell 

572
00:26:45,840 --> 00:26:47,280
curve. 
It goes back down as you get 

573
00:26:47,280 --> 00:26:51,200
more experienced and advanced 
and being able to activate fire 

574
00:26:51,200 --> 00:26:55,520
and maximally fatigue a muscle 
as well as lift really heavy 

575
00:26:55,520 --> 00:26:58,000
with good quality form because 
that comes with experience. 

576
00:26:58,360 --> 00:27:00,400
You can actually taper off your 
volume and do a little bit less 

577
00:27:00,400 --> 00:27:02,640
in the gym and still maximize 
results. 

578
00:27:02,960 --> 00:27:05,400
But for most people, we're going
to be in that 10 to 20 range. 

579
00:27:05,400 --> 00:27:10,280
And that goes very well with the
five to 10 range per session 

580
00:27:10,400 --> 00:27:12,880
because if you're a newbie, you 
can do five sets in one session,

581
00:27:12,880 --> 00:27:15,160
five sets in another session for
a single muscle group, that's 

582
00:27:15,160 --> 00:27:17,800
going to be 10 a week. 
If you're optimizing frequency, 

583
00:27:17,800 --> 00:27:19,640
which is 2 to three times a 
week, right? 

584
00:27:19,640 --> 00:27:21,880
So 2 * a week you're hitting a 
muscle, you do 5:00 and 5:00. 

585
00:27:21,880 --> 00:27:23,600
That's 10 total volume for the 
week. 

586
00:27:23,600 --> 00:27:26,160
That's perfect for somebody more
intermediate to advance that 

587
00:27:26,160 --> 00:27:29,080
needs more volume. 
You do 10 sessions like I talked

588
00:27:29,080 --> 00:27:31,440
about in that Pure Physique 
program in the Tailor trainer. 

589
00:27:31,600 --> 00:27:34,360
And then you do it again on the 
second push day, let's say of 

590
00:27:34,360 --> 00:27:36,360
the week or the second chest 
day, upper body day. 

591
00:27:36,520 --> 00:27:38,680
Now you have 20, somewhere in 
the 15 to 20 range. 

592
00:27:38,720 --> 00:27:41,280
And that's going to maximize 
hypertrophy. 

593
00:27:41,280 --> 00:27:44,520
So really, really cut and dry 
way of looking at volume. 

594
00:27:44,520 --> 00:27:46,120
And, and how we apply this is 
pretty simple. 

595
00:27:46,240 --> 00:27:49,440
Assess your current volume in 
the gym and increase it by 10 to

596
00:27:49,440 --> 00:27:51,280
20%. 
Because most research has shown 

597
00:27:51,280 --> 00:27:52,760
that more volume leads to more 
growth. 

598
00:27:53,000 --> 00:27:55,640
But there was a few outlier 
research studies that showed 

599
00:27:55,800 --> 00:27:57,920
less volume. 
So doing low volumes actually 

600
00:27:57,920 --> 00:28:00,360
led to more growth. 
And the only way they were able 

601
00:28:00,360 --> 00:28:03,840
to rule this out was to actually
take people's training program, 

602
00:28:03,840 --> 00:28:05,320
assess how much volume they were
doing. 

603
00:28:05,480 --> 00:28:08,240
And instead of saying, OK, this 
is a high volume study, 

604
00:28:08,240 --> 00:28:12,120
everybody's doing 30 sets of 
chess this week, which is 

605
00:28:12,120 --> 00:28:13,800
they've done studies with 30 up 
to 40. 

606
00:28:14,440 --> 00:28:18,160
Instead, they said everybody's 
going to increase by ten, 1520%.

607
00:28:18,600 --> 00:28:21,120
And so it's not the total amount
of volume, but it's how much you

608
00:28:21,120 --> 00:28:22,720
increase it. 
Because somebody at a newbie 

609
00:28:22,720 --> 00:28:25,680
stage doesn't need to go to 40 
sets or 30 sets or 20 sets. 

610
00:28:25,680 --> 00:28:26,880
They need to just increase a 
little bit. 

611
00:28:27,240 --> 00:28:30,760
And so it can rule out the fact 
that at times, yes, there's 

612
00:28:30,760 --> 00:28:34,120
outliers, but also if you drop 
40 sets per week on somebody who

613
00:28:34,400 --> 00:28:36,680
is brand new, they're just going
to be too fatigued, they can't 

614
00:28:36,680 --> 00:28:39,200
recover, right? 
Or they're training like a wimp 

615
00:28:39,200 --> 00:28:41,600
because it's too hard and they 
can't lift heavy and do that 

616
00:28:41,600 --> 00:28:43,240
much work and then they don't 
grow because they're not 

617
00:28:43,240 --> 00:28:45,560
recovering. 
So point being is assess your 

618
00:28:45,560 --> 00:28:48,000
current training and based on 
what research shows, increase 

619
00:28:48,000 --> 00:28:51,520
that by anywhere from 10 to 20% 
of total weekly volume and 

620
00:28:51,520 --> 00:28:54,440
you're going to see the best 
results as far as muscle growth 

621
00:28:54,440 --> 00:28:57,520
goes. 
Be cautious of volume loads by 

622
00:28:57,520 --> 00:28:59,840
constantly assessing joint 
health and overall fatigue. 

623
00:28:59,880 --> 00:29:02,120
When loads increase 
substantially, volume needs to 

624
00:29:02,120 --> 00:29:04,840
taper down accordingly. 
Meaning if you are paying 

625
00:29:04,840 --> 00:29:08,000
attention to how much you are 
lifting, as you get stronger and

626
00:29:08,000 --> 00:29:10,240
you lift heavier and heavier and
heavier, just be aware that you 

627
00:29:10,240 --> 00:29:13,360
might need to taper down your 
volume because you're getting to

628
00:29:13,360 --> 00:29:15,360
a point where injury is like 
going to happen because you 

629
00:29:15,360 --> 00:29:19,000
can't have the volume dial and 
the intensity dial cranked way 

630
00:29:19,000 --> 00:29:20,760
up. 
And then prioritize a low 

631
00:29:20,760 --> 00:29:23,480
intensity, moderate frequency 
and high volume training 

632
00:29:23,480 --> 00:29:26,400
program. 
If your goal is primarily muscle

633
00:29:26,400 --> 00:29:29,840
growth or I should say physique 
transformation progression 

634
00:29:29,840 --> 00:29:32,480
methods. 
So the third pillar or or 

635
00:29:32,480 --> 00:29:33,840
principle of this is progression
methods. 

636
00:29:33,840 --> 00:29:36,640
And this one's pretty simple 
because obviously if you're not 

637
00:29:36,640 --> 00:29:38,920
progressing in the gym, you're 
not going to progress your 

638
00:29:38,920 --> 00:29:40,520
physique. 
We need to ensure that we are 

639
00:29:40,520 --> 00:29:42,640
getting stronger, that we are 
doing more training, that we are

640
00:29:42,640 --> 00:29:44,760
doing harder training, that we 
are challenging our body. 

641
00:29:45,120 --> 00:29:48,440
It's this stress recovery 
stimulus that we are after, or I

642
00:29:48,480 --> 00:29:50,400
should say stress adaptation 
stimulus. 

643
00:29:50,400 --> 00:29:53,440
So we need to stimulate the 
muscle with a stress which is 

644
00:29:53,440 --> 00:29:56,960
going to be overload, A weighted
stretch, a heavier weight, more 

645
00:29:56,960 --> 00:30:00,480
reps, more volumes, something to
stress the system in a way that 

646
00:30:00,480 --> 00:30:03,080
it has not yet been stressed 
before then. 

647
00:30:03,080 --> 00:30:06,240
We need to be able to recover 
from that so that we can adapt. 

648
00:30:06,680 --> 00:30:08,960
Right. 
And so if we're not doing that, 

649
00:30:08,960 --> 00:30:10,560
we're not going to grow. 
But the problem is, is that if 

650
00:30:10,560 --> 00:30:12,800
we do that and we recover and 
then we go back to the gym and 

651
00:30:12,800 --> 00:30:16,480
do the same exact thing we did 
last week, well, maybe it'll 

652
00:30:16,480 --> 00:30:18,200
work. 
But then if we do that again the

653
00:30:18,200 --> 00:30:20,960
next week and the next week, 
we're not going to continue to 

654
00:30:20,960 --> 00:30:24,840
grow because we're not creating 
a new, harder, stronger, bigger,

655
00:30:25,360 --> 00:30:28,080
more stressful stimulus for the 
body to adapt to. 

656
00:30:28,080 --> 00:30:30,800
It's not going to adapt to what 
it doesn't need to adapt to. 

657
00:30:30,800 --> 00:30:34,520
It's not going to adapt to what 
it's already adapted to from 

658
00:30:34,520 --> 00:30:37,760
before. 
So the ways we can progress are 

659
00:30:37,760 --> 00:30:39,240
pretty simple. 
Movement capacity. 

660
00:30:39,240 --> 00:30:42,800
So how you're loading the 
movement, movement variations 

661
00:30:42,800 --> 00:30:45,080
and stuff like that. 
Load progression. 

662
00:30:45,080 --> 00:30:49,000
So adding weight over time, 
volume progression, adding sets 

663
00:30:49,120 --> 00:30:52,160
per muscle group per week over 
time, volume, load progression. 

664
00:30:52,160 --> 00:30:53,680
This is where we're adding total
tonnage. 

665
00:30:53,960 --> 00:30:57,920
So if we are doing 4 sets of 10 
with 200 lbs, can we do four 

666
00:30:57,920 --> 00:31:02,160
sets of 10 with 205, right? 
Or can we do four sets of 11 

667
00:31:02,200 --> 00:31:04,120
with £200? 
That's going to lead to more 

668
00:31:04,120 --> 00:31:10,000
total tonnage because four times
10 * 200 is less than 4 * 11 * 

669
00:31:10,000 --> 00:31:11,960
200. 
It's a greater amount of total 

670
00:31:11,960 --> 00:31:14,960
tonnage that we are 
accomplishing split progression.

671
00:31:14,960 --> 00:31:17,360
So adding days per week, which 
is just going to lead to more 

672
00:31:17,360 --> 00:31:20,680
volume, more mechanical tension 
density and work capacity. 

673
00:31:20,680 --> 00:31:23,360
So how many rounds or volume 
done within a certain time 

674
00:31:23,360 --> 00:31:24,480
duration. 
This is going to be great for 

675
00:31:24,480 --> 00:31:27,680
conditioning, but also it's, 
it's also going to be good for 

676
00:31:27,680 --> 00:31:31,520
your mitochondria, your 
capillaries, blood flows, things

677
00:31:31,520 --> 00:31:33,640
like that. 
And then intervals, adding 

678
00:31:33,640 --> 00:31:35,880
intervals, duration endurance 
can be better for conditioning. 

679
00:31:35,880 --> 00:31:38,760
But the point is, if we look at 
all these really like movement 

680
00:31:38,760 --> 00:31:40,920
capacity, your ability to load 
at different move through 

681
00:31:40,920 --> 00:31:43,120
different ranges of motion, how 
you're loading it and adding 

682
00:31:43,120 --> 00:31:45,680
load over time, how you're 
adding sets over time, how 

683
00:31:45,680 --> 00:31:48,920
you're adding volume loads of 
total tonnage over time, split 

684
00:31:48,920 --> 00:31:51,720
progression, all these things 
really they're only going to 

685
00:31:51,720 --> 00:31:54,400
work as a form of progression to
transform your physique if it is

686
00:31:54,400 --> 00:31:56,800
leading to more mechanical 
tension placed on the muscle 

687
00:31:57,040 --> 00:31:58,880
over time. 
Which means your total tonnage 

688
00:31:58,880 --> 00:32:01,000
needs to go up. 
Your sets times, reps times 

689
00:32:01,000 --> 00:32:03,560
weight, the total amount of 
pounds that you move week to 

690
00:32:03,560 --> 00:32:05,840
week needs to go up in order to 
accomplish that. 

691
00:32:06,120 --> 00:32:08,360
It's why in the tailor trainer 
there's there's a total tonnage 

692
00:32:08,360 --> 00:32:09,800
tracker. 
So it actually shows you how 

693
00:32:09,800 --> 00:32:12,520
much total tonnage you're doing.
It'll calculate your sets times 

694
00:32:12,520 --> 00:32:16,600
your reps for each exercise. 
And so it'll increase that and 

695
00:32:16,600 --> 00:32:19,120
show you how much total tonnage 
you are performing so that you 

696
00:32:19,120 --> 00:32:21,240
can ensure you're doing more of 
that 'cause that is the most 

697
00:32:21,480 --> 00:32:24,240
granular and detailed way to 
track your progressions and 

698
00:32:24,240 --> 00:32:27,480
track your volume of mechanical 
tension to ensure that you are 

699
00:32:27,560 --> 00:32:30,120
seeing progress from. 
The work you're doing in the 

700
00:32:30,120 --> 00:32:31,920
gym. 
In fact, we're actually working 

701
00:32:31,920 --> 00:32:35,760
on a feature in there, hopefully
it'll be out soon, where you can

702
00:32:35,760 --> 00:32:38,160
track this per muscle too. 
So you can click the lats and 

703
00:32:38,160 --> 00:32:40,880
it'll take all the lat based 
exercises and actually show you 

704
00:32:40,880 --> 00:32:44,200
how much total volume, total 
tons you're doing for the lats 

705
00:32:44,200 --> 00:32:45,880
in a given week. 
And that is going to be one of 

706
00:32:45,880 --> 00:32:48,240
the best ways to track because 
you can see how much total work 

707
00:32:48,240 --> 00:32:51,160
you are doing for the lats and 
ensure you're following what I'm

708
00:32:51,160 --> 00:32:54,040
talking about here today 
accurately to lead to 

709
00:32:54,040 --> 00:32:56,240
progression if your goal was 
black growth. 

710
00:32:57,560 --> 00:32:58,920
So really a bit simple with 
that. 

711
00:32:58,920 --> 00:33:01,840
And the only other thing I would
say for load or, or progression 

712
00:33:01,840 --> 00:33:04,960
method is just to understand 
there's, I like to look at this 

713
00:33:04,960 --> 00:33:07,880
from a four step process, 
especially with any beginner, 

714
00:33:07,880 --> 00:33:11,640
because you can't just start 
stacking weight, stacking sets 

715
00:33:11,640 --> 00:33:13,760
and so on and so forth. 
Because some people might be 

716
00:33:13,760 --> 00:33:17,640
listening being like, well, 
maybe I'm I'm recovering from 

717
00:33:17,640 --> 00:33:20,400
injury or, or I'm not great 
lifting in that way. 

718
00:33:20,400 --> 00:33:23,000
Like I can't do a bull grain 
split squat perfectly. 

719
00:33:23,000 --> 00:33:24,840
How am I supposed to add load or
sets, right? 

720
00:33:24,840 --> 00:33:26,480
So step one is skill 
acquisition. 

721
00:33:26,480 --> 00:33:28,160
This is mastering the skill, the
movement pattern. 

722
00:33:28,240 --> 00:33:31,240
Step 2 is pacing and tempo. 
So before we add. 

723
00:33:31,320 --> 00:33:34,240
Any weight or reps or anything, 
we're going to slow down the 

724
00:33:34,240 --> 00:33:35,680
eccentric. 
We're going to add a pause at 

725
00:33:35,680 --> 00:33:37,680
the bottom. 
We might even slow down the 

726
00:33:37,680 --> 00:33:39,680
concentric, the positive, the 
upward motion. 

727
00:33:40,320 --> 00:33:42,520
But the point is, is that once 
you accomplish the skill of the 

728
00:33:42,520 --> 00:33:45,680
movement, now let's control the 
movement and really master how 

729
00:33:45,680 --> 00:33:47,880
well we can control it. 
We can add pauses, we can add 

730
00:33:47,880 --> 00:33:50,080
segments. 
So doing like an RDL in a 

731
00:33:50,080 --> 00:33:53,160
segmented fashion would be 
stopping at like 1/4 way down 

732
00:33:53,560 --> 00:33:55,600
all the way down, quarter way up
all the way up. 

733
00:33:55,600 --> 00:33:57,400
So you're adding pauses 
throughout the range of motion. 

734
00:33:57,400 --> 00:34:00,640
It's just ultimately you're 
owning that exercise, you own 

735
00:34:01,160 --> 00:34:03,840
that exercise and you are 
controlling every single part of

736
00:34:03,840 --> 00:34:06,440
that range of motion. 
Step 3 is overloading the 

737
00:34:06,440 --> 00:34:07,920
pattern. 
Now that we're actually 

738
00:34:07,920 --> 00:34:11,280
mastering the movement and we're
able to control it so well, we 

739
00:34:11,280 --> 00:34:13,679
can start to add load to that 
movement. 

740
00:34:13,800 --> 00:34:15,320
And then Step 4 is increasing 
volume. 

741
00:34:15,480 --> 00:34:19,120
So we've done the skill of it, 
we've learned the movement, 

742
00:34:19,280 --> 00:34:22,199
we've been able to control it 
and really own that exercise. 

743
00:34:22,360 --> 00:34:24,000
Then we're going to overload it 
with weights. 

744
00:34:24,000 --> 00:34:26,639
And then once we feel good 
overloading with load, we're 

745
00:34:26,639 --> 00:34:29,800
going to add sets or reps and 
start to accumulate volume 

746
00:34:29,800 --> 00:34:32,800
through total tonnage or we're 
going to accumulate total 

747
00:34:32,800 --> 00:34:35,000
tonnage through set volume and 
Rep volume. 

748
00:34:35,199 --> 00:34:38,120
So that how we can build muscle.
And it's really simple. 

749
00:34:38,120 --> 00:34:40,719
Step 1234. 
You do it that way on any new 

750
00:34:40,719 --> 00:34:43,920
exercise or if you're just new 
in the gym, you do it in that 

751
00:34:43,920 --> 00:34:46,840
four step process for every 
exercise that's going to lead to

752
00:34:46,880 --> 00:34:50,400
a safer and more productive 
progression scheme over time in 

753
00:34:50,400 --> 00:34:54,400
your training. 
So you know, to apply this 

754
00:34:54,400 --> 00:34:56,400
really just, you know, progress 
your training no matter what. 

755
00:34:56,400 --> 00:34:58,440
First and foremost, just make 
sure you're getting better in 

756
00:34:58,440 --> 00:35:00,320
the gym. 
You're getting stronger, you're 

757
00:35:00,320 --> 00:35:03,280
doing more sets, more reps, 
you're doing harder exercises. 

758
00:35:03,560 --> 00:35:06,480
Like if you're not challenging 
yourself consistently, like if 

759
00:35:06,480 --> 00:35:09,120
you're not doing more in the 
gym, you're not going to get the

760
00:35:09,120 --> 00:35:09,960
results you want. 
OK? 

761
00:35:10,720 --> 00:35:13,720
Choose a progression method that
matches your goals as well as 

762
00:35:13,720 --> 00:35:16,600
your training program. 
So certain exercises and certain

763
00:35:16,600 --> 00:35:18,520
ways of training are going to be
more. 

764
00:35:18,520 --> 00:35:21,480
It's going to be easier to add 
sets per week. 

765
00:35:21,480 --> 00:35:23,560
It's going to be easier to add a
pause here and there, or it's 

766
00:35:23,560 --> 00:35:26,440
going to be easier to add load. 
Just match your progression 

767
00:35:26,440 --> 00:35:28,240
method with the type of 
exercises you're doing for your 

768
00:35:28,240 --> 00:35:30,640
program, but also make sure that
it lines up with your goals. 

769
00:35:31,040 --> 00:35:33,720
If your goal is muscle growth, 
then you should probably be 

770
00:35:33,720 --> 00:35:35,960
looking at adding reps and sets 
because that's going to lead to 

771
00:35:35,960 --> 00:35:42,280
the most total tonnage, right? 
Like 4 * 8 * 205, even though 

772
00:35:42,280 --> 00:35:45,160
you lifted 5 lbs heavier, maybe 
even 210, like 5 to 10 miles 

773
00:35:45,160 --> 00:35:46,760
heavier. 
That's great, but that's less 

774
00:35:46,760 --> 00:35:51,400
total tonnage than 4 * 10 * 200.
So you could have added a Rep or

775
00:35:51,400 --> 00:35:53,800
two and done more total tonnage 
and that might lead to more 

776
00:35:53,800 --> 00:35:56,080
muscle growth. 
However, there is diminishing 

777
00:35:56,080 --> 00:35:58,480
returns there because if you 
just keep going up in reps, 

778
00:35:58,680 --> 00:36:00,800
you're never getting strong 
enough to add more load. 

779
00:36:01,000 --> 00:36:03,040
And so there's going to be also 
be times where we need to 

780
00:36:03,040 --> 00:36:06,880
sacrifice total tonnage in order
to get stronger so that we can 

781
00:36:06,880 --> 00:36:08,680
lift heavier for the same amount
of reps. 

782
00:36:08,840 --> 00:36:12,320
So we might actually go back on 
total tonnage for a couple weeks

783
00:36:12,480 --> 00:36:14,880
to then take 10 steps forward on
total tonnage. 

784
00:36:15,200 --> 00:36:19,160
But regardless, match up your 
progression method with your 

785
00:36:19,160 --> 00:36:20,640
training program. 
As well as your goals. 

786
00:36:21,400 --> 00:36:24,680
Right, don't just add weight to 
the bar and stay in the low Rep 

787
00:36:24,680 --> 00:36:26,840
range and just keep getting 
stronger and then wonder why 

788
00:36:26,840 --> 00:36:29,920
you're not building muscle. 
OK, and then progress your 

789
00:36:29,920 --> 00:36:31,720
volume for the most muscle 
growth. 

790
00:36:32,720 --> 00:36:35,360
This really just like cut and 
dry simple progressive volume. 

791
00:36:35,360 --> 00:36:38,400
If you goal is muscle growth, 
progress load. 

792
00:36:38,400 --> 00:36:41,920
If your main goal is strength 
and then progress the movement 

793
00:36:41,960 --> 00:36:44,320
pattern and quality. 
If your main goal is flexibility

794
00:36:44,680 --> 00:36:50,200
and mobility, individualizing 
exercise selection is going to 

795
00:36:50,200 --> 00:36:53,240
be next. 
And and then we just have one 

796
00:36:53,240 --> 00:36:56,080
more, I believe, which is fun. 
Yes. 

797
00:36:56,360 --> 00:37:01,920
OK, so for exercise selection, 
there is AI have a seven step 

798
00:37:01,920 --> 00:37:03,920
process and I'm going to go 
through those pretty quickly. 

799
00:37:04,080 --> 00:37:06,480
And we're going to link to 
another episode I did because I 

800
00:37:06,480 --> 00:37:08,560
did a whole podcast on exercise 
selection. 

801
00:37:09,520 --> 00:37:10,720
And I think it's really 
important. 

802
00:37:10,720 --> 00:37:13,600
And if you can watch the YouTube
video for this, because it's 

803
00:37:13,600 --> 00:37:16,200
just it's so good to see the 
graphs and everything on screen.

804
00:37:16,200 --> 00:37:18,000
And I can take you through a 
rubric that shows you how to 

805
00:37:18,000 --> 00:37:20,920
grade certain exercises, but I 
just want to explain why this is

806
00:37:20,920 --> 00:37:23,440
so important and then just give 
you the titles of the seven. 

807
00:37:23,440 --> 00:37:25,680
Because I think if you just 
understand why it's so important

808
00:37:25,880 --> 00:37:28,600
and you hear the seven titles, 
it'll encourage you to go listen

809
00:37:28,600 --> 00:37:31,480
that podcast because it really 
does deserve a full hour, which 

810
00:37:31,480 --> 00:37:35,800
is what I give it. 
Now, people often claim to have 

811
00:37:35,800 --> 00:37:38,680
the best exercises for muscle, 
but it's typically just an 

812
00:37:38,680 --> 00:37:41,880
ignorant thought from an 
inexperienced trainer because 

813
00:37:41,880 --> 00:37:44,840
everybody is different. 
For example, like the the slide 

814
00:37:44,840 --> 00:37:47,760
I'm looking at while I'm talking
you through this, there's a 

815
00:37:47,760 --> 00:37:51,560
picture of myself and my best 
friend who is also somebody I 

816
00:37:51,560 --> 00:37:53,600
lived with on occasion, also 
owns a fitness business. 

817
00:37:53,800 --> 00:37:55,440
His name's Cody Smith. 
He's been on the podcast a bunch

818
00:37:55,440 --> 00:37:58,760
of times. 
Well, Cody Smith is 6 foot 5 and

819
00:37:59,440 --> 00:38:04,960
Cody Mcbroom me is 5 foot 9, so 
he is a lot bigger than me. 

820
00:38:04,960 --> 00:38:08,240
So when we train together, the 
exercise variation has to be 

821
00:38:08,240 --> 00:38:10,080
different. 
We can both be training our 

822
00:38:10,080 --> 00:38:13,200
upper body and doing a chest 
movement, but the chest movement

823
00:38:13,200 --> 00:38:16,320
for somebody his height with his
wingspan is dramatically 

824
00:38:16,320 --> 00:38:20,120
different than mine. 
Because the, and This is why I 

825
00:38:20,120 --> 00:38:22,960
say that when somebody says they
have the best exercise for your 

826
00:38:22,960 --> 00:38:24,960
glutes, they're ignorant. 
They don't know what they're 

827
00:38:24,960 --> 00:38:27,720
talking about because there is 
no best exercise for everybody. 

828
00:38:27,840 --> 00:38:29,480
There's the best exercise for 
you. 

829
00:38:29,480 --> 00:38:33,360
And if you understand how to 
individualize exercise 

830
00:38:33,360 --> 00:38:35,880
selection, if you understand or 
you learn from a coach like 

831
00:38:35,880 --> 00:38:39,360
myself or my team who does this 
process for our clients when 

832
00:38:39,360 --> 00:38:41,800
they work with us one-on-one in 
training, then you will 

833
00:38:41,800 --> 00:38:44,000
understand how important this is
and how big of a difference it 

834
00:38:44,000 --> 00:38:47,640
makes. 
So there's that limb length, 

835
00:38:47,640 --> 00:38:50,640
flexibility, mobility 
limitations, neurological 

836
00:38:50,640 --> 00:38:52,240
efficiency. 
So your skill and your 

837
00:38:52,240 --> 00:38:55,800
experience level in the gym, 
your preference, your muscle 

838
00:38:55,800 --> 00:38:57,440
focus. 
So like you could be, we could 

839
00:38:57,440 --> 00:38:59,840
both be doing a squat, But if 
you do want to build your 

840
00:38:59,840 --> 00:39:01,680
glutes, and I don't want to 
build my glutes, we have a 

841
00:39:01,680 --> 00:39:04,200
different squat pattern. 
And that is also going to change

842
00:39:04,200 --> 00:39:05,680
if we have different limb 
lengths, if we're not the same 

843
00:39:05,680 --> 00:39:07,800
height and stuff. 
So all these things are really, 

844
00:39:07,800 --> 00:39:10,400
really important. 
And I think it's, it's so 

845
00:39:10,400 --> 00:39:12,400
valuable to understand these 
each individually. 

846
00:39:12,400 --> 00:39:13,560
So please go watch that YouTube 
video. 

847
00:39:13,560 --> 00:39:16,400
I think it would be really, 
really helpful for anybody. 

848
00:39:16,720 --> 00:39:20,120
This now, step one in that 
video, I break these things 

849
00:39:20,120 --> 00:39:22,400
down, the video and the podcast 
so you can go watch or listen 

850
00:39:22,400 --> 00:39:24,400
to. 
I break these seven steps down. 

851
00:39:24,400 --> 00:39:26,200
Step one is your goal. 
You have to make sure that 

852
00:39:26,200 --> 00:39:29,040
you're choosing exercises that 
line up with your specific goal 

853
00:39:29,520 --> 00:39:32,440
#2 is goal specific movement. 
So once we have the goal 

854
00:39:32,440 --> 00:39:35,760
established, we have to also 
make sure that the movement 

855
00:39:35,760 --> 00:39:39,000
itself is going to line up with 
the goal. 

856
00:39:39,000 --> 00:39:42,880
For example, we have to have a 
goal of hypertrophy. 

857
00:39:42,960 --> 00:39:45,600
Then we have to know that we 
still need to do a hip hinge, 

858
00:39:45,840 --> 00:39:50,400
whether our goal is hypertrophy 
or strength or you know, 

859
00:39:50,400 --> 00:39:52,080
mobility, flexibility, movement,
stuff like that. 

860
00:39:52,360 --> 00:39:54,880
Now we have to choose a specific
type of hip hinge. 

861
00:39:55,080 --> 00:39:57,520
If my if my goal is strength, 
I'm going to be doing a heavy 

862
00:39:57,520 --> 00:39:59,320
deadlift from the floor, 
probably a trap bar deadlift 

863
00:39:59,320 --> 00:40:00,920
because it's. 
Easier to keep. 

864
00:40:00,920 --> 00:40:04,200
Your hips and spine in a good 
position, meaning I can overload

865
00:40:04,200 --> 00:40:05,600
more. 
If I can overload more, I'm 

866
00:40:05,600 --> 00:40:07,240
going to lift more weight. 
That means I'm going to get 

867
00:40:07,240 --> 00:40:10,360
stronger. 
If my goal is hypertrophy, I'm 

868
00:40:10,480 --> 00:40:12,120
probably going to do a stiff leg
deadlift. 

869
00:40:12,120 --> 00:40:13,800
It's going to be lighter weight,
straight bar. 

870
00:40:13,800 --> 00:40:16,000
I'm going to keep my hips higher
than I would with the trap bar 

871
00:40:16,280 --> 00:40:18,560
and I'm just going to stretch 
the hell out of my hamstrings 

872
00:40:18,560 --> 00:40:21,320
under load because that's going 
to lead to the most muscle 

873
00:40:21,320 --> 00:40:23,840
growth. 
So I have my goal and then I 

874
00:40:23,840 --> 00:40:27,640
have to choose specific movement
patterns to match up with that 

875
00:40:27,640 --> 00:40:29,200
goal. 
And it's not just the movement 

876
00:40:29,200 --> 00:40:32,400
of hip hinge, it's the exercise 
within that movement pattern. 

877
00:40:32,880 --> 00:40:34,480
Step 3 is the mind muscle 
connection. 

878
00:40:35,280 --> 00:40:37,200
This is just a sign that you're 
training the right muscle group.

879
00:40:37,200 --> 00:40:39,280
So if you're doing an exercise 
and you're trying to choose the 

880
00:40:39,280 --> 00:40:41,720
best exercise for your triceps 
and you choose an exercise and 

881
00:40:41,720 --> 00:40:44,840
you don't feel your triceps when
you're doing it, that is not a 

882
00:40:44,840 --> 00:40:47,200
great exercise for you. 
Mind muscle connection is not 

883
00:40:47,200 --> 00:40:49,280
everything. 
It doesn't mean it is the key 

884
00:40:49,280 --> 00:40:51,840
driver of hypertrophy. 
And the pump in the muscle isn't

885
00:40:51,840 --> 00:40:54,920
even that important for for 
hypertrophy, but it's a proxy. 

886
00:40:55,040 --> 00:40:57,880
It tells you that you are in the
right place training the right 

887
00:40:57,880 --> 00:41:00,280
muscle. 
And now you can emphasize the 

888
00:41:00,280 --> 00:41:02,840
load, the volume, all these 
other things to ensure you grow 

889
00:41:02,840 --> 00:41:04,440
it. 
So you should have a mind muscle

890
00:41:04,440 --> 00:41:07,960
connection #4 is localized 
muscle soreness. 

891
00:41:08,120 --> 00:41:11,560
So following that last point and
basically on the same kind of 

892
00:41:13,600 --> 00:41:18,440
standpoint or, or lens, if I'm 
feeling it in the local muscle 

893
00:41:18,440 --> 00:41:20,440
while I train it, I should also 
feel soreness in that local 

894
00:41:20,440 --> 00:41:21,920
muscle. 
If I train my triceps and then 

895
00:41:21,920 --> 00:41:25,400
the next day my shoulder hurts 
or my elbow is really painful or

896
00:41:25,400 --> 00:41:27,920
like my forearms are burnt out, 
well, that means I trained my 

897
00:41:27,920 --> 00:41:30,400
forearms and I banged up my 
elbow and shoulder joint. 

898
00:41:30,760 --> 00:41:33,640
That is not what an exercise I 
want to do. 

899
00:41:33,840 --> 00:41:35,760
The next day. 
My triceps should be sore if 

900
00:41:35,760 --> 00:41:38,120
anything, right? 
Not my joints, not a different 

901
00:41:38,120 --> 00:41:39,200
muscle. 
So you want to make sure that 

902
00:41:39,200 --> 00:41:41,720
you have a localized muscle 
soreness for the muscle you were

903
00:41:41,720 --> 00:41:45,880
training the next day or the 
days following #5 is progression

904
00:41:45,880 --> 00:41:47,720
potential. 
And this is just a simple idea 

905
00:41:47,720 --> 00:41:50,080
that this exercise has the 
potential to progress. 

906
00:41:50,280 --> 00:41:53,840
If I'm doing a dip for my chest 
and triceps, how much can I 

907
00:41:53,840 --> 00:41:56,640
really progress that over time? 
Once I'm doing 20 reps, I should

908
00:41:56,640 --> 00:41:59,720
probably add some load. 
Well, I can only add so much 

909
00:41:59,720 --> 00:42:03,360
load to a dip without hurting my
my tendons, ligaments, and 

910
00:42:03,360 --> 00:42:05,200
joints, especially around my 
shoulder and chest. 

911
00:42:05,440 --> 00:42:08,720
So I'm probably going to move on
from the dip at a certain point 

912
00:42:08,800 --> 00:42:11,880
and I'm not going to use that as
a main movement week to week to 

913
00:42:11,880 --> 00:42:15,000
progress. 
But a bench press I can add load

914
00:42:15,000 --> 00:42:17,440
over time. 
I can do low reps, I can do high

915
00:42:17,440 --> 00:42:18,840
reps I can do a dumbbell 
variation. 

916
00:42:18,840 --> 00:42:21,880
I can do a floor press, A Smith 
machine press, a hammer strength

917
00:42:21,880 --> 00:42:24,120
press. 
There's a lot of bench or chest 

918
00:42:24,120 --> 00:42:27,720
press exercise that I can do. 
And so the progression potential

919
00:42:27,720 --> 00:42:30,920
of that exercise is really high,
making it a good exercise. 

920
00:42:32,000 --> 00:42:34,880
SFR, which is created by Mike 
Izzertel, it stands for stimulus

921
00:42:34,880 --> 00:42:39,480
to fatigue ratio is just the 
amount of stimulus and the ratio

922
00:42:39,480 --> 00:42:40,960
of that stimulus compared to 
fatigue. 

923
00:42:40,960 --> 00:42:44,880
So a dead lift again, as an 
example, has a pretty high 

924
00:42:44,880 --> 00:42:47,160
stimulus, I guess actually it 
really doesn't as a neural 

925
00:42:47,520 --> 00:42:48,640
stimulus. 
But if you really think of a 

926
00:42:48,640 --> 00:42:51,240
heavy dead lift, you don't wake 
up sore in one place the next 

927
00:42:51,240 --> 00:42:52,680
day. 
If you do a bunch of heavy dead 

928
00:42:52,680 --> 00:42:55,040
lifts, you're just sore head to 
toe like your whole body's sore,

929
00:42:55,160 --> 00:42:57,400
which is great. 
But for muscle growth, it's not 

930
00:42:57,400 --> 00:43:00,080
really targeting anyone place, 
which is why the dead lift is 

931
00:43:00,080 --> 00:43:03,160
not a great exercise for muscle 
growth whatsoever. 

932
00:43:04,920 --> 00:43:07,120
And you're going to be extremely
fatigued. 

933
00:43:07,280 --> 00:43:10,200
So the stimulus is low to anyone
muscle, but the fatigue's high. 

934
00:43:10,200 --> 00:43:14,000
Now a barbell, stiff leg, RDL, 
the stimulus is extremely high 

935
00:43:14,120 --> 00:43:16,600
for your hamstrings. 
Still a deadlift, but now I'm 

936
00:43:16,600 --> 00:43:18,880
getting a lot out of it because 
the stimulus is so great on my 

937
00:43:18,880 --> 00:43:21,120
hamstrings. 
Maybe the fatigue is somewhat 

938
00:43:21,120 --> 00:43:22,400
high too because it is a bigger 
lift. 

939
00:43:22,400 --> 00:43:25,360
You can usually go heavy, but 
that's OK because the stimulus 

940
00:43:25,360 --> 00:43:27,520
is really high and the fatigue 
is still not nearly as high as a

941
00:43:27,520 --> 00:43:31,080
normal deadlift or a dumbbell 
lateral raise, for example, or a

942
00:43:31,080 --> 00:43:33,520
cable lateral raise. 
It's a great stimulus in my 

943
00:43:33,520 --> 00:43:35,400
shoulders and the fatigue is 
really low. 

944
00:43:35,400 --> 00:43:37,520
I could do them the next day. 
I'm very rarely going to get 

945
00:43:37,520 --> 00:43:40,960
sore and have a lot of fatigue 
lingering from doing a lateral 

946
00:43:41,040 --> 00:43:43,160
raise. 
So the stimulus to fatigue ratio

947
00:43:43,160 --> 00:43:45,240
is phenomenal. 
Most of your training should 

948
00:43:45,240 --> 00:43:49,480
have a high stimulus to fatigue 
ratio, high stimulus, low 

949
00:43:49,480 --> 00:43:51,800
fatigue, a really good stimulus 
to fatigue ratio. 

950
00:43:51,800 --> 00:43:55,080
I should say really high 
stimulus, really low fatigue, 

951
00:43:55,800 --> 00:43:56,640
right? 
You can have one or two 

952
00:43:56,640 --> 00:43:59,000
exercises throughout the week in
each session, you know that have

953
00:43:59,000 --> 00:44:01,000
a high stimulus and a high 
fatigue. 

954
00:44:01,200 --> 00:44:04,320
But no matter what, most of your
training should be a high 

955
00:44:04,320 --> 00:44:06,240
stimulus, low fatigue, 
especially if your goal is 

956
00:44:06,240 --> 00:44:09,600
muscle growth. 
And you don't want to have too 

957
00:44:09,600 --> 00:44:12,360
much high stimulus, high fatigue
exercises because you can 

958
00:44:12,360 --> 00:44:15,520
probably do even more throughout
the week if you choose high 

959
00:44:15,520 --> 00:44:18,680
stimulus, low fatigue exercises.
This is specific to body 

960
00:44:18,680 --> 00:44:19,960
transformation and muscle 
growth. 

961
00:44:20,880 --> 00:44:24,000
And then lastly #7 injury risk. 
Choose exercises that have a low

962
00:44:24,000 --> 00:44:26,120
injury risk because the lower 
the injury risk, the less likely

963
00:44:26,120 --> 00:44:27,920
it is you're going to get 
injured, obviously. 

964
00:44:28,200 --> 00:44:30,240
And if you get injured, you 
can't go back to the gym. 

965
00:44:30,240 --> 00:44:32,600
If you can't go back to the gym,
your total volume per week 

966
00:44:32,600 --> 00:44:34,200
sucks. 
It's really low, and you're not 

967
00:44:34,200 --> 00:44:35,920
going to progress week to week, 
month to month. 

968
00:44:35,960 --> 00:44:38,480
OK. 
So running through those things 

969
00:44:38,480 --> 00:44:40,600
is really important. 
And applying that information, 

970
00:44:40,600 --> 00:44:43,280
again, look at every exercise 
you're doing and just ask 

971
00:44:43,280 --> 00:44:46,160
yourself those seven things. 
And if you want a more in depth 

972
00:44:46,160 --> 00:44:47,920
and detailed way of tracking and
look at those. 

973
00:44:47,920 --> 00:44:50,320
Like I said, go check out the 
the podcast and the video I did 

974
00:44:50,320 --> 00:44:52,640
on exercise selection and it'll 
break all that down. 

975
00:44:53,360 --> 00:44:58,520
So the last point #5 is where I 
put MAGA Make America Fit again,

976
00:44:58,520 --> 00:45:02,480
a little joke here. 
And it's really just about 

977
00:45:02,480 --> 00:45:03,720
having fun. 
If you don't have fun in the 

978
00:45:03,720 --> 00:45:05,960
gym, you're just not going. 
To. 

979
00:45:07,000 --> 00:45:08,520
Be consistent. 
People are not going to 

980
00:45:08,520 --> 00:45:11,080
consistently be in the gym, so 
you yourself are not going to 

981
00:45:11,080 --> 00:45:13,640
follow a program consistently 
and adhere well to it over time.

982
00:45:13,920 --> 00:45:16,280
But also, if you're training 
clients, if you're a coach, your

983
00:45:16,280 --> 00:45:18,520
clients are not going to 
consistently hit the gym and be 

984
00:45:18,520 --> 00:45:21,520
excited about the gym if it's 
not giving them some excitement,

985
00:45:21,520 --> 00:45:23,320
some challenge, some fun, so on 
and so forth. 

986
00:45:23,800 --> 00:45:25,040
And there's a lot of different 
ways to do this. 

987
00:45:25,040 --> 00:45:27,080
A lot of it's just mindset and 
coaching them properly. 

988
00:45:27,320 --> 00:45:30,120
But also you can really look at 
like daily and weekly PRS, 

989
00:45:30,400 --> 00:45:32,880
right? 
I want to see people hitting PRS

990
00:45:32,880 --> 00:45:36,000
with Max reps How many rounds 
they did in a density set? 

991
00:45:36,480 --> 00:45:38,760
Did they add load to the bar? 
Like tell me about your PRS. 

992
00:45:38,760 --> 00:45:41,280
The more we reflect on PRS, the 
more excited we get about 

993
00:45:41,280 --> 00:45:43,200
training 'cause we are winning, 
we are doing better. 

994
00:45:44,000 --> 00:45:45,880
But a lot of times people won't 
notice if they're not tracking 

995
00:45:45,880 --> 00:45:49,080
and you're not intentionally 
telling them to look for. 

996
00:45:49,080 --> 00:45:51,440
These PRS emphasize specific 
body parts. 

997
00:45:51,440 --> 00:45:52,800
So help them feel the muscle 
they're after. 

998
00:45:52,800 --> 00:45:54,520
If somebody comes to me and they
want to train with glutes, I 

999
00:45:54,520 --> 00:45:56,280
want to make sure that they 
leave their sessions that have 

1000
00:45:56,280 --> 00:45:59,320
glutes in it and their glutes 
burn and they are on fire. 

1001
00:45:59,560 --> 00:46:01,920
That is the point. 
And I love like I get hit up all

1002
00:46:01,920 --> 00:46:03,880
the time for people doing the 
tailor trainer and they DM me 

1003
00:46:03,880 --> 00:46:07,760
and they're like, dude, my arms 
or my chest or my glutes or my 

1004
00:46:07,760 --> 00:46:10,040
hamstrings are on fire after 
blank session. 

1005
00:46:10,520 --> 00:46:13,280
I do that intentionally and in 
the tailor trainer, which by the

1006
00:46:13,280 --> 00:46:17,080
way, I haven't talked about this
much, it's free now like there 

1007
00:46:17,080 --> 00:46:19,560
is a premium version. 
So if you want the full access 

1008
00:46:19,560 --> 00:46:22,320
to all my programs, you want to 
like be able to train week after

1009
00:46:22,320 --> 00:46:24,560
week, you want to use the full 
tracking system, all that stuff,

1010
00:46:24,560 --> 00:46:26,760
you got to pay for it. 
Obviously it's dirt cheap, 29 

1011
00:46:26,760 --> 00:46:29,560
bucks. 
But if you want to check out 

1012
00:46:29,560 --> 00:46:31,320
everything, if you want to try 
it out, if you want to use some 

1013
00:46:31,320 --> 00:46:33,240
of my programs, but you don't 
want the full access, you can 

1014
00:46:33,240 --> 00:46:37,120
get the freemium version and you
can train almost on any program 

1015
00:46:37,120 --> 00:46:38,520
for up to three weeks completely
free. 

1016
00:46:38,520 --> 00:46:39,560
So it's not even a seven day 
trial. 

1017
00:46:39,560 --> 00:46:41,040
It's beyond that now. 
So go check that out. 

1018
00:46:41,440 --> 00:46:44,680
But nonetheless, I want to make 
sure that people do this. 

1019
00:46:44,680 --> 00:46:48,000
So in the programs, I break it 
down in the video and I talk 

1020
00:46:48,000 --> 00:46:50,000
about that like this is what 
you're going to get out of this 

1021
00:46:50,000 --> 00:46:51,000
program. 
And I want to make sure they 

1022
00:46:51,000 --> 00:46:53,160
understand that. 
Create challenges within the 

1023
00:46:53,160 --> 00:46:55,760
plan, whether it's time based 
sets, Amraps, there's little 

1024
00:46:55,760 --> 00:46:58,360
competitive natures or 
competitions with themselves or 

1025
00:46:58,360 --> 00:47:00,080
with others in the gym that you 
create for them. 

1026
00:47:00,520 --> 00:47:02,760
Make it so that they can compete
against themselves and create 

1027
00:47:02,760 --> 00:47:05,000
challenges that push them and 
get them excited. 

1028
00:47:05,520 --> 00:47:07,000
Intensification methods are 
next. 

1029
00:47:07,000 --> 00:47:09,560
Drop sets, myo reps, Amraps, 
things like that. 

1030
00:47:09,560 --> 00:47:11,320
It's just ways to intensify 
training. 

1031
00:47:11,320 --> 00:47:15,080
I have a whole podcast on that 
as well, and it's really, really

1032
00:47:15,080 --> 00:47:18,640
cool. 
I think that podcast might 

1033
00:47:18,640 --> 00:47:21,080
actually air this week or next 
week or something if it's 

1034
00:47:21,080 --> 00:47:22,480
already out. 
We'll link it in the show notes 

1035
00:47:22,480 --> 00:47:24,800
though, because we have already 
recorded that it should be out 

1036
00:47:24,800 --> 00:47:26,720
soon. 
And then last but not least, get

1037
00:47:26,720 --> 00:47:27,800
results. 
If you're getting results. 

1038
00:47:27,800 --> 00:47:30,720
People are having fun no matter 
what and there's a lot of 

1039
00:47:30,720 --> 00:47:34,760
different types of 
intensification methods you can 

1040
00:47:34,760 --> 00:47:35,560
do. 
There's a lot of different 

1041
00:47:35,560 --> 00:47:36,880
challenges you can do. 
There's a lot of ways to 

1042
00:47:36,880 --> 00:47:38,720
emphasize the specific body 
parts they're after. 

1043
00:47:38,720 --> 00:47:41,280
There's a lot of ways to track 
and and really highlight and get

1044
00:47:41,280 --> 00:47:46,400
them to reflect on their PRS. 
But no matter what, again, make 

1045
00:47:46,520 --> 00:47:48,880
training fun. 
If you can make training fun, 

1046
00:47:49,640 --> 00:47:52,080
the gym becomes a lifestyle. 
The gym becomes part of your 

1047
00:47:52,080 --> 00:47:53,120
life, part of your client's 
life. 

1048
00:47:53,120 --> 00:47:54,840
And that is the most important 
thing 'cause that's what keeps 

1049
00:47:54,840 --> 00:47:56,720
them in the gym for weeks and 
weeks and weeks and weeks and 

1050
00:47:56,720 --> 00:47:58,440
months and months and months and
ideally years and years. 

1051
00:47:58,960 --> 00:48:00,960
Because we should never stop 
training our body, whether we're

1052
00:48:00,960 --> 00:48:03,240
training three days a week or 
six days a week or maybe six 

1053
00:48:03,240 --> 00:48:04,840
days a week right now. 
And eventually it goes down to 

1054
00:48:05,040 --> 00:48:07,320
two or three days a week and you
go on hikes and you're active. 

1055
00:48:07,520 --> 00:48:09,320
Doesn't matter. 
We should be active. 

1056
00:48:09,320 --> 00:48:10,960
We should be moving our body. 
It's what our bodies are 

1057
00:48:10,960 --> 00:48:13,400
designed for. 
Our bodies are meant to move. 

1058
00:48:13,400 --> 00:48:18,280
Our bodies are meant to resist 
load, resist tension and develop

1059
00:48:18,280 --> 00:48:21,000
muscle and strength. 
And I want to encourage 

1060
00:48:21,000 --> 00:48:23,120
everybody to make sure they're 
doing everything they can in 

1061
00:48:23,120 --> 00:48:25,840
their programs to make that 
possible and to make it fun. 

1062
00:48:26,560 --> 00:48:32,600
So that's a wrap on this one. 
Going back to the beginning to 

1063
00:48:32,600 --> 00:48:38,400
say what we did here, really 
simple foundations of training 

1064
00:48:38,400 --> 00:48:40,680
program design. 
Number one, movement patterns #2

1065
00:48:40,680 --> 00:48:44,800
volume ranges #3 progression 
methods #4 individualizing the 

1066
00:48:44,800 --> 00:48:48,640
exercise selection and #5 make 
training fun for anybody in the 

1067
00:48:48,640 --> 00:48:50,520
gym. 
I hope that you can listen to 

1068
00:48:50,520 --> 00:48:52,640
this, use this as a filter for 
your programs. 

1069
00:48:52,640 --> 00:48:55,120
I hope this can help you write 
programs better. 

1070
00:48:56,040 --> 00:48:58,640
As always, I just appreciate you
listening as I appreciate you 

1071
00:48:58,640 --> 00:49:00,200
being here. 
I love being able to spread this

1072
00:49:00,200 --> 00:49:01,800
information. 
This knowledge on training 

1073
00:49:01,800 --> 00:49:03,480
nutrition minds is what I love 
to do. 

1074
00:49:03,640 --> 00:49:05,840
So thank you for being here. 
Thank you for being a part of 

1075
00:49:05,840 --> 00:49:08,360
the Choose Hard tribe and 
culture. 

1076
00:49:08,560 --> 00:49:10,400
Please go leave us a five star 
rating and review. 

1077
00:49:10,680 --> 00:49:12,960
Check out Tailored Coaching 
method dot shop if you want to 

1078
00:49:12,960 --> 00:49:15,920
grab a choose hard hat or 
journal and I will catch you 

1079
00:49:15,920 --> 00:49:17,680
next time on the Choose Hard 
podcast.