In this episode 101 protocols
▶ 4:20 Heavy Overload Strength Training Behaviors “resistance exercise and strength training is the number one tool to combat neuromuscular aging. You cannot get that through any other form of exercise besides heavy overload strength training.” ▷ 30:36 Get Blood Chemistry Done for Bone Density Issues Behaviors “you probably, like almost surely, need to have some blood chemistry done with that.” ▷ 30:40 Assess Menstrual Cycle Factors for Bone Density Issues Behaviors “You have to figure out what's going on menstrual cycle-wise.” ▷ 30:51 Rhythm Plus 30-Day Test Tools “we use a thing called the Rhythm Plus, a 30-day test. So you can actually do a salivary test across the entire menstrual cycle.” ▷ 30:54 Salivary Hormone Testing Across the Entire Menstrual Cycle Behaviors “you can actually do a salivary test across the entire menstrual cycle. And you can take samples. It's about every other day. So you'll get 15 or 16 samples.” ▷ 32:03 Work With a Qualified Physician for Bone Density Problems Behaviors “those folks should absolutely work with a qualified physician.” ▷ 1:05:47 Progressive Overload Behaviors “the number one mistake they make is progressive overload. So I'm going to walk you through exactly how much you should be increasing your sets and reps and weight, etc. per week, per month later.” ▷ 1:07:46 Pick the Appropriate Training Target Behaviors “The last one I really want to get into is picking the appropriate target.” ▷ 1:08:21 Balance Specificity and Variation Behaviors “you're going to increase the likelihood of overuse injuries, which is going to come back and actually hamper consistency over time. All right, so this is when hedging towards specificity is important, but too much can cause a problem.” ▷ 1:14:30 Three to Five Training Framework Behaviors “three to five, it refers to three to five days per week. Pick three to five exercises and you're going to do three to five repetitions per set. You'll do three to five sets and you'll rest three to five minutes between each set.” ▷ 1:14:58 High Intent Movement Behaviors “You don't get faster by moving kind of fast. You can't improve power by moving like, eh, powerfully. You have to be trying regardless of whether you're actually moving faster or not.” ▷ 1:17:12 Medicine Ball Throws Behaviors “you're going to go to the beach and you're going to take a 10 pound to 20 pound medicine ball with you, and you're going to do four different exercises where you're throwing the medicine ball as high as you can in the air, four times in a row” ▷ 1:18:12 Linear Periodization Behaviors “linear periodization is a hallmarked by basically saying we're going to train one adaptation at a time. So imagine going say six to eight weeks and you're only doing strength or you're only doing hypertrophy” ▷ 1:18:22 Undulating Periodization Behaviors “if you contrast that to undulating periodization, you would actually be doing multiple different styles of training, either within the same day or just different days. So it could be Monday is power. Wednesday is strength. Friday is hypertrophy” ▷ 1:21:36 Plan Training in 6–12 Week Blocks Behaviors “it's really important that you set off, uh, blocks that are anywhere between six to 12 weeks long where you're going to have a specific plan.” ▷ 1:27:55 Dynamic Warm-Up Behaviors “We tend to prefer dynamic warmups. So this is whole body movements rather than like sitting and stretching, static stretching, things like that.” ▷ 1:29:10 Prioritize the Most Important Exercise First Behaviors “It's very important that your first exercise of the day is generally the thing you've prioritized.” ▷ 1:39:10 Use a 3-1-1 Tempo for Strength Behaviors “A three, one, one is a very standard strength protocol that is something you can just run with. If that's all you ever wanted to do, it'd be absolutely fine.” ▷ 1:40:29 Use a 3-1-2 Tempo for Hypertrophy Behaviors “I would probably do the exact same thing, but I would like, I would make the last number two. So three, one, two, you could also just keep three, one on. It is still very fine.” ▷ 1:42:47 Slow Tempo With Limited Equipment Behaviors “Maybe just add time under tension... do slower repetitions, go longer ones and hold it.” ▷ 1:43:43 Glute Bridges Behaviors “Glute bridges, lots of stuff you can do there.” ▷ 1:43:43 Rear Foot Elevated Split Squats Behaviors “rear foot elevated split squats are great to do in hotels. Put your back foot up, on a, on a bed and get an amazing split squat workout done.” ▷ 1:43:49 Jump Rope Tools “With a jump rope, if you've ever heard someone jumping in the, in the morning... I am known to skip rope and, uh, in hotel rooms.” ▷ 1:44:53 Brace the Torso During Lifts Behaviors “What that really means is you're trying to use air to create intra-abdominal pressure. And what you're really trying to do is create a cylinder around your spine.” ▷ 1:47:07 Hold Breath for Very Heavy Single Reps Behaviors “If you're going to be doing something in which you can complete the entire exercise without a breath, and it is of a maximal or close to load, that's probably your best strategy.” ▷ 1:51:46 Exhale During the Concentric if Needed Behaviors “Exhaling on the concentric portion during it is fine. It's no problem. Especially if you're not extremely heavy.” ▷ 1:52:22 Use Planned Breathing During High-Rep Sets Behaviors “if we think that they're going to do around 25 reps... we might say, okay, do the first 10 without a breath and then exhale, reset, and then do five breath... and then one breath per rep until we can't get any more.” ▷ 1:54:13 Auto-Regulation Behaviors “There's actually a new model, newish model called auto regulation, which basically says you're going to go in today and depending on any number of biomarkers, performance markers, or your performance, you will adjust your training based on how you're feeling that day. And so 70% is not” ▷ 1:56:28 Use the Prilepin Chart Behaviors “there's a chart that you can look up called a Prilipin chart.” ▷ 1:56:28 Prilepin Chart Tools “there's a chart that you can look up called a Prilipin chart.” ▷ 2:03:24 Train to Technical Failure Behaviors “You can get most of what you need getting what we call technical failure. So this is like, okay, that was really challenging. Boy, you started to have some breakdowns of technique. We're going to call that good.” ▷ 2:03:49 Take Beginners to True Failure Occasionally Behaviors “I think it's actually very fruitful to take them to 100%, just to give them a guideline of where it's at.” ▷ 2:05:06 Use a Spotter for Max Efforts Behaviors “And ideally with a spotter, especially, you know, bench pressing.” ▷ 2:05:19 Use Dumbbells Instead of Barbell Benching Alone Behaviors “Or use dumbbells if you're going to do that. It's harder to die using dumbbells.” ▷ 2:12:46 Keep Exercises Consistent for 6–12 Weeks Behaviors “if I were to have to pick one or the other i would say don't change anything on your exercises for six weeks probably” ▷ 2:14:12 Train Movement Patterns for Power and Strength Behaviors “for strength in general for power or speed or strength we want to select compound movements... we generally want to actually think about exercise selection of movements rather than muscle groups” ▷ 2:17:19 Do Speed/Power/Strength Work First in the Workout Behaviors “because that everything driving power and strength is quality based you want to do these at the beginning of your exercise” ▷ 2:18:33 Use 3–20 Total Sets for Power Work Behaviors “The general number we're going to look at here is something like three to 20 sets. Total per workout.” ▷ 2:23:42 Use a Deload Week Every ~5 Weeks Behaviors “I generally recommend that for at longest eight weeks, but probably most realistically, you want to go about five weeks or so and then have some sort of a deload or back off week.” ▷ 2:29:16 Plyometrics Behaviors “Plyometrics are a great example. You can do a lot of things that are effective for power development.” ▷ 2:29:17 Short Sprints Behaviors “We've mentioned medicine ball throws, short sprints.” ▷ 2:29:23 Air Bike Tools “You can even do sprints on like an air bike, which is a great, super safe activity.” ▷ 2:29:23 Air Bike Sprints Behaviors “You can even do sprints on like an air bike, which is a great, super safe activity. You can do them from like a rolling start... or a dead start.” ▷ 2:29:42 Olympic Weightlifting Movements Behaviors “Weightlifting movements, so snatches and clean and jerks are tremendously effective. In fact, they are pound for pound by five seconds.” ▷ 2:29:54 Clapping Pushups Behaviors “Clapping pushups, speed squats. These are a whole host of different things that you can do for speed and power development.” ▷ 2:29:54 Speed Squats Behaviors “Clapping pushups, speed squats. These are a whole host of different things that you can do for speed and power development.” ▷ 2:29:58 Kettlebell Swings Behaviors “Kettlebell swings, another great one.” ▷ 2:32:12 Carries Behaviors “I also love carries. So a farmer's carry, uh, pushing a sled, dragging a sled, all kinds of things, a yoke walk, all kinds of, of carry modalities that are very, very effective for strength.” ▷ 2:32:27 Eccentric Overload Training Behaviors “there's eccentric overload training... you can actually load at greater than 100% of your one repetition max, but you're only going to do the eccentric portion of it.” ▷ 2:34:07 Cluster Sets Behaviors “One of them is called cluster sets. So cluster sets are... imagine taking a mini break in between every single repetition.” ▷ 2:37:21 Dynamic Variable Resistance Behaviors “The last one I want to talk about here is what's called dynamic variable resistance. So dynamic variable resistance is fixing the problem we have with what's called the human strength curve.” ▷ 2:38:50 Chains on the Barbell Tools “what dynamic variable resistance is, is either using things like a heavy band, or chains on the bar, if you've ever seen people do that.” ▷ 2:38:50 Bands on the Barbell Tools “what dynamic variable resistance is, is either using things like a heavy band... when you stand up... the bands are getting tighter and tighter, and pulling the weight towards the ground.” ▷ 2:43:53 Contract Hard During Planks Behaviors “You can do a plank in which you get in a position and you simply contract the least amount necessary to hold the position. Also, you could contract as hard as possible, pulling your scapula down and back, squeezing your core, squeezing your quads, squeezing your glutes.” ▷ 2:46:23 Avoid Distractions During Training Behaviors “You can get a lot more done when you avoid those distractions.” ▷ 2:50:59 Train Hard Enough for Hypertrophy Behaviors “all you have to do there to not fail is to make sure the training is hard enough, and it's going to work... The only wrong combination here is infrequent and low intensity and low volume.” ▷ 2:51:29 Blood Flow Restriction Training Behaviors “blood flow restriction training... you put like a cuff on your arm or your leg and you block blood flow, and you use no load, or as low as say 30% of your maximum, and you take it to fatigue failure. That actually is an equally effective way of inducing hypertrophy” ▷ 2:51:29 Blood Flow Restriction Cuff Tools “blood flow restriction training, right? This is when you put like a cuff on your arm or your leg and you block blood flow” ▷ 2:57:10 Choose Exercises by Muscle or Movement for Hypertrophy Behaviors “you can actually choose by muscle um or by movement pattern here whichever is is your personal preference and this is actually where you can act just become a good coach” ▷ 2:57:56 Use Bilateral and Unilateral Exercises Behaviors “I actually think that it's important that you do some number of combination of what we call bilateral and unilateral exercises” ▷ 2:59:08 Use Machines for Hypertrophy Behaviors “machines are greatly underappreciated there are a fantastic resource especially somebody who's either early in their fitness journey or somebody who really is having a hard time targeting a muscle group with a bigger compound movement” ▷ 2:59:30 Use Compound Movements First for Hypertrophy Behaviors “when you're choosing exercises for hypertrophy you're going to want to start with those bigger compound movements” ▷ 3:06:31 Keep Volume Low for Hyper-Responsive Muscle Groups Behaviors “I would continue to do those big movements. I would just keep the volume low. So I might do two sets or something twice a week.” ▷ 3:09:56 Use Pre-Fatigue Behaviors “You can do this thing called pre-fatigue. So you can do... isolated biceps as your very first exercise and then roll into your pulling movements” ▷ 3:11:07 Avoid Treating 'Legs' as One Body Part Behaviors “the legs are not a muscle group, right? So the legs have a whole bunch of muscle groups in them.” ▷ 3:14:37 Aim for 15–20 Working Sets Per Muscle Group Per Week Behaviors “The more realistic number that most people, especially if you're advanced or even intermediate, is more like 15 to 20 working sets per week.” ▷ 3:20:16 Train Lats Even if You Can't Feel Them Yet Behaviors “Do not do that. Just keep it... it will take some time. It's very common to have challenges activating lats.” ▷ 3:21:37 Do Many Different Athletic Activities in Youth Behaviors “It's also a very good case for why it's important to do as many different athletic activities as you can in your youth.” ▷ 3:21:43 Train Both Sides in Asymmetrical Sports Behaviors “if you do skateboard, definitely learn to ride switch because every every skateboarder I know has one leg that's larger than the other” ▷ 3:47:39 Use 48 Hours Between Hypertrophy Sessions for the Same Muscle Behaviors “I think 48 hours is a reasonable time to wait. Can't think of any advantage of going sooner than that.” ▷ 3:53:12 Use 4–8 Reps for Combined Strength and Hypertrophy Behaviors “Train pretty hard in that like four to eight repetition range and you're going to get a lot stronger and you'll still induce a lot of hypertrophy.” ▷ 3:53:49 Train in the 8–15 Rep Range for Most Hypertrophy Work Behaviors “I really honestly think eight to 15 is still, it's cliche, it's that textbook number, but that's a reason that's a textbook. It is tried and true and very very very very effective.” ▷ 3:54:05 Use 1–3 Reps to Get Stronger Without Much Hypertrophy Behaviors “Number one, stay south of that five repetition range. You do sets of one, sets of two. Go as heavy as you can with all appropriate considerations and stick within maybe even up to three reps per set.” ▷ 3:54:42 Keep Calories Within 10–15% Above Maintenance to Limit Hypertrophy Diet “if your total calories aren't greater than 10 to 15% above your maintenance needs, then you're not going to be able to put on a whole bunch of muscle mass” ▷ 3:56:37 Use a 3/10 Soreness Threshold to Proceed Behaviors “the kind of rule of thumb we use is like 3 out of 10 in terms of soreness. If you're more than 3 out of 10 in terms of soreness, we're going to start asking questions.” ▷ 3:56:50 Do Not Train a Muscle if Soreness Is Above 6/10 Behaviors “If you're higher than 6 out of 10, we're probably not training.” ▷ 3:57:22 Use Blood Biomarker Testing if Chronic Muscle Damage Is Suspected Behaviors “we actually have a whole host of bowel markers we use. You can get a lot of the these from blood. So, you can look at things like creatine kinase.” ▷ 3:59:12 Track Sleep as a Recovery Marker Behaviors “we may turn to something more like sleep. There's a lot of information we can actually get gleaned from changes in sleep behavior and function.” ▷ 3:59:19 Track HRV Behaviors “You could also look at things like HRV, heart rate variability, which is a very classic marker, and much more sensitive to changes with training than something like a resting heart rate” ▷ 3:59:31 Track Resting Heart Rate Behaviors “something like a resting heart rate, which is one thing you can actually do that's totally cost-free.” ▷ 3:59:51 Use Motivation as a Recovery Marker Behaviors “The last one I would add there is simply motivation. So, if you're really training hard and you like training hard and you just like cannot force yourself to go... that in and of itself can be a good indication” ▷ 4:00:03 Do Not Overreact to a Single Bad Recovery Day Behaviors “you want to be careful about overreacting to a single day measure. Again, we need to look at at least a trend of more than three days. Honestly, I'm looking at more than five days.” ▷ 4:00:29 Use Light Pump Work Instead of Skipping a Hypertrophy Session Behaviors “My default generally, if hypertrophy is the goal... I want to still get enough volume in there... That's probably what I would do rather than canning the entire session.” ▷ 4:02:03 Increase Total Energy Intake to Reduce Endurance–Hypertrophy Interference Diet “You can ameliorate this by just eating more. If you do that, then the interference effect generally goes away.” ▷ 4:02:17 Prefer Cycling Over Running if Combining Cardio With Leg Hypertrophy Behaviors “we see much more interference with running on leg hypertrophy than we do cycling, right? Less eccentric pounding and loading, less damage” ▷ 4:02:33 Do Moderate Cardio at ~70% Max Heart Rate for ~25 Minutes Behaviors “if you're doing a moderate intensity for a moderate duration, say 70% of your maximum heart rate for 25 minutes, it's unlikely to do much damage in terms of blocking hypertrophy.” ▷ 4:03:00 Do Cardio on a Separate Day From Hypertrophy if Possible Behaviors “If you do your endurance work on a separate day, that's probably best case scenario. If you can't do that, but you can break it up into two workouts.” ▷ 4:04:04 Use High-Intensity Intervals Alongside Hypertrophy Carefully Behaviors “The stuff we do have suggested it may actually aid in hypertrophy... I wouldn't do it to the level that it, it compromises your ability to come back and do your primary training.” ▷ 4:04:49 Do Endurance Training Before a Hypertrophy Phase Behaviors “they had individuals perform six weeks of purely aerobic endurance, steady state, long duration endurance... prior to starting a hypertrophy phase... those folks... had more muscle growth at the end of their hypertrophy training than those folks that did not.” ▷ 4:05:46 Get Fit First if Conditioning Is Limiting Hypertrophy Behaviors “if you're so unfit that you're tying your shoes and you're warmup and you're already breaking a sweat, you probably won't be able to do that. You probably don't have enough fitness to do enough training to get enough hypertrophy. So get fit first,” ▷ 4:10:45 Count Primary and Secondary Movers Toward Weekly Volume Behaviors “If it is a primary or secondary, I'm probably counting it. If it's tertiary or less, I'm probably not counting it.” ▷ 4:11:22 Train Rear Deltoids Behaviors “I wanted you to go out of your way to make sure you did something specifically for the rear delts.” ▷ 4:11:32 Train the Neck Behaviors “I'm a huge fan of people doing rear deltoid work for all the reasons you described and neck work for that matter.” ▷ 4:14:24 Neck Training Device Tools “There are some actually pretty cool devices that you can wear and you can put them on your head and you can do all kinds of movement and get some great training there.” ▷ 4:23:12 Avoid Deliberate Cold Exposure the Same Day as Hypertrophy Training Behaviors “it is very, very true. You do not want to get in the ice post hypertrophy training.” ▷ 4:24:58 Avoid Recovery Modalities During Hypertrophy Blocks if Maximizing Growth Behaviors “there are phases in our training where I don't want to maximize recovery. I'm not going to give you any tricks here. I'm not going to do ice or any of the other methods we're going to talk about.” ▷ 4:28:37 Spread Protein Intake Across the Day Diet “assuming they are getting enough protein from quality sources in their other meals and assuming that their overall macronutrient intake and caloric intake is high enough” ▷ 4:29:24 Consume ~1 g Protein per Pound of Body Weight Daily Diet “Lane's numbers that he recommended, also known as about a gram of protein per pound of body weight. It's a great start.” ▷ 4:31:01 Time Carbohydrates Around Training Diet “timing of macronutrients is seems to be somewhat irrelevant for protein. But that is not the case for carbohydrates. So that timing does matter.” ▷ 4:31:36 Use Workout Nutrition Matched to Training Type Diet “a two to one post exercise protein to carbohydrate ratio is generally what we're going to go after. So this would be something like thirty five grams of protein and thirty five grams of carbohydrate.” ▷ 4:35:16 Creatine Monohydrate Supplements “creatine is the answer here without question. It is the most well studied. It is the most effective and its benefits are robust”