In this episode 42 protocols
▶ 0:42 Resistance Training Behaviors “Today's discussion is a very important one because anyone interested in their immediate and long-term health needs to resistance train. The science is extremely clear on that.” ▷ 7:05 Use a Logbook or App to Track Progress Behaviors “you need to take notes, have a logbook or an app that keeps track of your progress” ▷ 34:24 Use Lower-Intensity Resistance Training Early in Training to Learn Movements Behaviors “Which led me at least to believe that at the beginning when somebody's in their, say, first four to six months of training, that a bit more volume is necessary in order to really learn how to do the movements properly, really develop the mind-muscle connection, really understand how to train without getting hurt...” ▷ 35:27 Use MRV as a Guide Behaviors “MRV seems like it should be the kind of governing factor, the compass in all of this.” ▷ 37:34 Flex Muscles Without Weights Before Training Them Behaviors “Folks, if you can't contract a muscle without a weight in your hand or on your back or whatever it is, you're not going to be able to properly train that muscle.” ▷ 1:00:28 Do Proper Warm-Ups Before Work Sets Behaviors “After a couple of warm-ups, do the work sets.” ▷ 1:00:32 Use Two to Four Work Sets Per Exercise Behaviors “Typically for me, that's two to four work sets per exercise. Generally, it's two, occasionally three, rarely four.” ▷ 1:01:09 Train With Quality Execution Behaviors “The idea is always trying to do repetitions in really good form, always trying to isolate the muscles that I'm trying to target.” ▷ 1:02:21 Use Mind-Muscle Connection to Make Final Reps Harder Behaviors “My mindset is, nope, I'm going into the gym to use the weights as a tool to generate adaptation... and I'm going to make each work set as hard as possible by making the final two or three reps harder and resist the temptation to move the weight just to complete more repetitions.” ▷ 1:11:17 Use Progressive Overload Behaviors “Yeah, I definitely pursue progressive overload still.” ▷ 1:14:20 Train Three Days Per Week if It Fits Recovery and Lifestyle Behaviors “I feel like for a lot of people, the ideal training frequency for them has something to do with... So that's why... I found it be very beneficial to kind of set a minimum of three workouts per week in the gym in the gym resistance training...” ▷ 1:14:35 Take One Full Day Off Per Week Behaviors “I found it be very beneficial to kind of set a minimum of three workouts per week in the gym resistance training, two or three cardio workouts per week, and then stay with that and adjust the intensity” ▷ 1:14:35 Do Two or Three Cardio Workouts Per Week Behaviors “I found it be very beneficial to kind of set a minimum of three workouts per week in the gym resistance training, two or three cardio workouts per week, and then stay with that and adjust the intensity” ▷ 1:15:59 Back-Engineer Training Split From Real Schedule Constraints Behaviors “It would be awesome if people would look at their schedule, I think, and say, you know, how many days a week can I go to the gym and really put real work into it?... And then back engineer the ideal split and way to work out from there.” ▷ 1:40:36 Train Glutes Through Different Vectors Behaviors “I created this, what I called rule of thirds... A third of your exercise selection should be vertical in nature... Then you have your horizontal movements... And then the remaining third can be lateral rotary.” ▷ 1:54:46 Train Glutes Three Times Per Week if Prioritizing Them Behaviors “If somebody wants to grow their glutes... training your glutes twice a week might be sufficient... but training glutes three times a week...” ▷ 2:01:30 Hip Thrust Behaviors “Just add in two sets of hip thrust twice a week... You'll notice some good glute growth over time and especially get strong at the hip thrust.” ▷ 2:01:34 Seated Hip Abduction Behaviors “And if you want to throw in the seated hip abduction machine, do that too... More men are doing seated hip abduction and more men are doing hip thrust...” ▷ 2:04:05 Glute-Dominant 45-Degree Hyperextensions Behaviors “If you're worried about hip thrust, learn how to do glute dominant 45-degree hypers. That's an awesome glute exercise.” ▷ 2:04:42 Glute Bridges Behaviors “You can do glute bridges off the Smith machine... and glute bridges or hip thrusts...” ▷ 2:06:45 Train Glute Medius Behaviors “And I'll just add that the glute medius exercise... requires no equipment... adding those in a few years ago... resolved what I thought was a back pain issue completely.” ▷ 2:09:21 Prioritize Lagging Muscle Groups Behaviors “I think many people, men and women could afford to do an assessment of like where they could prioritize.” ▷ 2:14:37 Train Neck Muscles Directly Behaviors “I trained my neck twice a week.” ▷ 2:20:09 Train Delts More Frequently With More Variety Behaviors “I started training more volume, more frequency... I incorporated a lot of variety. I was doing length and partials, cables, machines, dumbbells, bands. I was doing it all. And just the extra volume grew my delts.” ▷ 2:20:28 Use Lengthened Partials Behaviors “I incorporated a lot of variety. I was doing length and partials, cables, machines, dumbbells, bands.” ▷ 2:25:02 Take a Deload or Chill Period When Beat Up Behaviors “You need to deload. It's really hard to not get nagging pain. It's important to not necessarily take a week off, but chill for at least a few days, maybe a whole week.” ▷ 2:27:56 Use Single-Leg Training to Maintain Bilateral Strength Behaviors “One group did bilateral, one group did single leg, and they both gained the same squat strength... a single leg squat pattern is the squat pattern.” ▷ 2:28:16 Train Movement Patterns Rather Than Specific Lifts Year-Round Behaviors “You don't have to do every lift year round. They transfer each other. Pick one exercise from that pattern and trust that you're going to maintain most of your strength.” ▷ 2:35:09 Use Sets of 6 or More for Hypertrophy Behaviors “The consensus is about five or six So say it six you have to do at least six reps but it could be all the way up to 30 They grow the same amount of muscle.” ▷ 2:36:45 Standing Calf Raises Behaviors “The evidence emerging is that there's not much use for seated calf raises... Calves respond good to stretch, and you can do just straight up full range standing calf raises.” ▷ 2:39:33 Train During Pregnancy if You Already Lift Behaviors “If you've been, if you're an avid lifter and you get pregnant, you should absolutely continue training.” ▷ 2:45:12 Mini Bulks and Cuts Diet “If you do want to bulk and cut... just do mini bulks and many cuts. Just gain five pounds and lose five pounds.” ▷ 2:45:48 Maintenance Calories Plus a Couple Hundred Extra Diet “I think maintenance plus a couple hundred extra calories with many books, many cuts, but no one has to do these huge bulks and cuts.” ▷ 2:46:12 Recomping Behaviors “I just want people to be more familiar with recomping.” ▷ 2:47:13 Stay in a Healthy Body Fat Range Behaviors “So stay in a healthy body fat range. Maybe it's like 10 to 20% for men. Maybe it's 15 to 25% for women and just recomp.” ▷ 2:47:42 Lifting Behaviors “Lifting or Pilates for strength training? Lifting.” ▷ 2:48:22 Use Hip Thrusts, Kickbacks, and Abduction to Grow Glutes Without Growing Legs Behaviors “If you want to grow your glutes without growing your legs... You can do hip thrusts, you can do kickbacks, you can do 45-degree hypers, you can do abduction...” ▷ 2:52:11 Caloric Deficit for Fat Loss Diet “Fat loss comes off from the entire body, which you do through caloric deficit, through eating less moving more or any combination thereof...” ▷ 2:52:11 Move More to Lose Fat Behaviors “Fat loss comes off from the entire body, which you do through caloric deficit, through eating less moving more or any combination thereof...” ▷ 2:52:36 Train Abs Behaviors “That's not to say you shouldn't ever train your abs. It's just to say that your abs tend to look the best when you're your leanest, not when you're training your abs the most.” ▷ 2:54:08 Train Grip Strength With Static Hangs Behaviors “If you tend to get beat up with your low back, then hang. Do static hangs...” ▷ 2:55:21 Train With One Set to Failure Per Body Part Behaviors “Who does one set to failure, two full body workouts a week, one set to failure. For each body part? Yeah, on like six to ten exercises per day.”