In this episode 44 protocols
▶ 0:42 Resistance Training Behaviors ▷ 7:05 Use a Logbook or App to Track Progress Behaviors ▷ 34:24 Use Lower-Intensity Resistance Training Early in Training to Learn Movements Behaviors ▷ 35:27 Use MRV as a Guide Behaviors ▷ 37:34 Flex Muscles Without Weights Before Training Them Behaviors ▷ 1:00:28 Do Proper Warm-Ups Before Work Sets Behaviors ▷ 1:00:32 Use Two to Four Work Sets Per Exercise Behaviors ▷ 1:01:09 Train With Quality Execution Behaviors ▷ 1:02:21 Use Mind-Muscle Connection to Make Final Reps Harder Behaviors ▷ 1:11:17 Use Progressive Overload Behaviors ▷ 1:14:20 Train Three Days Per Week if It Fits Recovery and Lifestyle Behaviors ▷ 1:14:35 Take One Full Day Off Per Week Behaviors ▷ 1:14:35 Do Two or Three Cardio Workouts Per Week Behaviors ▷ 1:15:59 Back-Engineer Training Split From Real Schedule Constraints Behaviors ▷ 1:40:36 Train Glutes Through Different Vectors Behaviors ▷ 1:54:46 Train Glutes Three Times Per Week if Prioritizing Them Behaviors ▷ 2:01:30 Hip Thrust Behaviors ▷ 2:01:34 Seated Hip Abduction Behaviors ▷ 2:04:05 Glute-Dominant 45-Degree Hyperextensions Behaviors ▷ 2:04:42 Glute Bridges Behaviors ▷ 2:06:45 Train Glute Medius Behaviors ▷ 2:09:21 Prioritize Lagging Muscle Groups Behaviors ▷ 2:14:37 Train Neck Muscles Directly Behaviors ▷ 2:20:09 Train Delts More Frequently With More Variety Behaviors ▷ 2:20:28 Use Lengthened Partials Behaviors ▷ 2:22:34 Protein Intake of 1 Gram Per Pound of Body Weight Per Day Diet ▷ 2:23:08 Take One Week Off Every 14 to 16 Weeks Behaviors ▷ 2:25:02 Take a Deload or Chill Period When Beat Up Behaviors ▷ 2:27:56 Use Single-Leg Training to Maintain Bilateral Strength Behaviors ▷ 2:28:16 Train Movement Patterns Rather Than Specific Lifts Year-Round Behaviors ▷ 2:35:09 Use Sets of 6 or More for Hypertrophy Behaviors ▷ 2:36:45 Standing Calf Raises Behaviors ▷ 2:39:33 Train During Pregnancy if You Already Lift Behaviors ▷ 2:45:12 Mini Bulks and Cuts Diet ▷ 2:45:48 Maintenance Calories Plus a Couple Hundred Extra Diet ▷ 2:46:12 Recomping Behaviors ▷ 2:47:13 Stay in a Healthy Body Fat Range Behaviors ▷ 2:47:42 Lifting Behaviors ▷ 2:48:22 Use Hip Thrusts, Kickbacks, and Abduction to Grow Glutes Without Growing Legs Behaviors ▷ 2:52:11 Move More to Lose Fat Behaviors ▷ 2:52:11 Caloric Deficit for Fat Loss Diet ▷ 2:52:36 Train Abs Behaviors ▷ 2:54:08 Train Grip Strength With Static Hangs Behaviors ▷ 2:55:21 Train With One Set to Failure Per Body Part Behaviors