In this episode 17 protocols
▶ 12:08 Muscular Endurance Training Behaviors “So a really good muscular endurance training protocol, according to the scientific literature, would be three to five sets of anywhere from 12 to 100 repetitions. That's a huge range. Now, 12 to 25 repetitions is going to be more reasonable for most people. And the rest periods are going to be anywhere from 30 to 180 seconds of rest.” ▷ 20:10 Long-Duration Endurance Training Behaviors “The type of long duration effort that I was talking about before, 12 minutes or more of steady effort is very useful for doing that and is very useful for increasing the mitochondria, the energy producing elements of the cells, the actual muscle cells.” ▷ 21:32 Anaerobic Endurance HIIT Behaviors “Anaerobic endurance from a protocol perspective, is going to be three to 12 sets, okay? ... And it's going to have a ratio of work to rest of anywhere from three to one to one to five, okay?” ▷ 22:27 Bike Tools “Well, it's going to be 30 seconds of hard pedaling on the bike, for instance ... 30 seconds on, 10 seconds off.” ▷ 22:27 Rower Tools “Well, it's going to be 30 seconds of hard pedaling on the bike, for instance, or running, or on the rower.” ▷ 23:07 Assault Bike Tools “So in the three to one ratio, if you're going to do 30 seconds of hard pedaling on a bike followed by 10 seconds, and maybe one of these, what they call assault bikes, and then you stop for 10 seconds, and then repeat.” ▷ 27:57 High-Intensity Aerobic Conditioning Behaviors “High intensity aerobic conditioning also involves about three to 12 sets. A one-to-one ratio is powerful for building, on average, most of the energy systems involving, remember, we had these nerve, muscle, blood, heart, and lungs.” ▷ 33:57 Hydration During Exercise Behaviors “The other thing that's really important to think about in terms of endurance type work is hydration. ... once you lose about one to 4% of your body weight in water, you're going to experience about a 20 to 30% reduction in work capacity.” ▷ 34:53 Potassium Supplements “Potassium, sodium, and magnesium are really key.” ▷ 34:53 Sodium Supplements “Potassium, sodium, and magnesium are really key.” ▷ 34:53 Magnesium Supplements “Potassium, sodium, and magnesium are really key.” ▷ 35:40 Creatine Supplements “In the previous episodes, I talked about the phosphocreatine system and supplementing with creatine.” ▷ 35:44 Beta-Alanine Supplements “talked about beta-alanine for kind of moderate duration work.” ▷ 36:02 Caffeine Supplements “One are stimulants, so things like caffeine will definitely improve endurance work and power output.” ▷ 36:09 Magnesium Malate Supplements “Certain forms of magnesium, in particular magnesium malate, M-A-L-A-T-E, have been shown to be useful for removing or reducing the amount of delayed onset muscle soreness.” ▷ 36:20 Magnesium Threonate Supplements “That form of magnesium is distinctly different than the sorts of magnesium that are good for getting us into sleep. Things like magnesium threonate and biglycinate.” ▷ 36:20 Magnesium Biglycinate Supplements “That form of magnesium is distinctly different than the sorts of magnesium that are good for getting us into sleep. Things like magnesium threonate and biglycinate.”