In this episode 101 protocols
▶ 4:20 Heavy Overload Strength Training Behaviors ▷ 30:36 Get Blood Chemistry Done for Bone Density Issues Behaviors ▷ 30:40 Assess Menstrual Cycle Factors for Bone Density Issues Behaviors ▷ 30:51 Rhythm Plus 30-Day Test Tools ▷ 30:54 Salivary Hormone Testing Across the Entire Menstrual Cycle Behaviors ▷ 32:03 Work With a Qualified Physician for Bone Density Problems Behaviors ▷ 1:05:47 Progressive Overload Behaviors ▷ 1:07:46 Pick the Appropriate Training Target Behaviors ▷ 1:08:21 Balance Specificity and Variation Behaviors ▷ 1:14:30 Three to Five Training Framework Behaviors ▷ 1:14:58 High Intent Movement Behaviors ▷ 1:17:12 Medicine Ball Throws Behaviors ▷ 1:18:12 Linear Periodization Behaviors ▷ 1:18:22 Undulating Periodization Behaviors ▷ 1:21:36 Plan Training in 6–12 Week Blocks Behaviors ▷ 1:27:55 Dynamic Warm-Up Behaviors ▷ 1:29:10 Prioritize the Most Important Exercise First Behaviors ▷ 1:39:10 Use a 3-1-1 Tempo for Strength Behaviors ▷ 1:40:29 Use a 3-1-2 Tempo for Hypertrophy Behaviors ▷ 1:42:47 Slow Tempo With Limited Equipment Behaviors ▷ 1:43:43 Glute Bridges Behaviors ▷ 1:43:43 Rear Foot Elevated Split Squats Behaviors ▷ 1:43:49 Jump Rope Tools ▷ 1:44:53 Brace the Torso During Lifts Behaviors ▷ 1:47:07 Hold Breath for Very Heavy Single Reps Behaviors ▷ 1:51:46 Exhale During the Concentric if Needed Behaviors ▷ 1:52:22 Use Planned Breathing During High-Rep Sets Behaviors ▷ 1:54:13 Auto-Regulation Behaviors ▷ 1:56:28 Prilepin Chart Tools ▷ 1:56:28 Use the Prilepin Chart Behaviors ▷ 2:03:24 Train to Technical Failure Behaviors ▷ 2:03:49 Take Beginners to True Failure Occasionally Behaviors ▷ 2:05:06 Use a Spotter for Max Efforts Behaviors ▷ 2:05:19 Use Dumbbells Instead of Barbell Benching Alone Behaviors ▷ 2:12:46 Keep Exercises Consistent for 6–12 Weeks Behaviors ▷ 2:14:12 Train Movement Patterns for Power and Strength Behaviors ▷ 2:17:19 Do Speed/Power/Strength Work First in the Workout Behaviors ▷ 2:18:33 Use 3–20 Total Sets for Power Work Behaviors ▷ 2:23:42 Use a Deload Week Every ~5 Weeks Behaviors ▷ 2:29:16 Plyometrics Behaviors ▷ 2:29:17 Short Sprints Behaviors ▷ 2:29:23 Air Bike Tools ▷ 2:29:23 Air Bike Sprints Behaviors ▷ 2:29:42 Olympic Weightlifting Movements Behaviors ▷ 2:29:54 Clapping Pushups Behaviors ▷ 2:29:54 Speed Squats Behaviors ▷ 2:29:58 Kettlebell Swings Behaviors ▷ 2:32:12 Carries Behaviors ▷ 2:32:27 Eccentric Overload Training Behaviors ▷ 2:34:07 Cluster Sets Behaviors ▷ 2:37:21 Dynamic Variable Resistance Behaviors ▷ 2:38:50 Chains on the Barbell Tools ▷ 2:38:50 Bands on the Barbell Tools ▷ 2:43:53 Contract Hard During Planks Behaviors ▷ 2:46:23 Avoid Distractions During Training Behaviors ▷ 2:50:59 Train Hard Enough for Hypertrophy Behaviors ▷ 2:51:29 Blood Flow Restriction Training Behaviors ▷ 2:51:29 Blood Flow Restriction Cuff Tools ▷ 2:57:10 Choose Exercises by Muscle or Movement for Hypertrophy Behaviors ▷ 2:57:56 Use Bilateral and Unilateral Exercises Behaviors ▷ 2:59:08 Use Machines for Hypertrophy Behaviors ▷ 2:59:30 Use Compound Movements First for Hypertrophy Behaviors ▷ 3:06:31 Keep Volume Low for Hyper-Responsive Muscle Groups Behaviors ▷ 3:09:56 Use Pre-Fatigue Behaviors ▷ 3:11:07 Avoid Treating 'Legs' as One Body Part Behaviors ▷ 3:14:37 Aim for 15–20 Working Sets Per Muscle Group Per Week Behaviors ▷ 3:20:16 Train Lats Even if You Can't Feel Them Yet Behaviors ▷ 3:21:37 Do Many Different Athletic Activities in Youth Behaviors ▷ 3:21:43 Train Both Sides in Asymmetrical Sports Behaviors ▷ 3:47:39 Use 48 Hours Between Hypertrophy Sessions for the Same Muscle Behaviors ▷ 3:53:12 Use 4–8 Reps for Combined Strength and Hypertrophy Behaviors ▷ 3:53:49 Train in the 8–15 Rep Range for Most Hypertrophy Work Behaviors ▷ 3:54:05 Use 1–3 Reps to Get Stronger Without Much Hypertrophy Behaviors ▷ 3:54:42 Keep Calories Within 10–15% Above Maintenance to Limit Hypertrophy Diet ▷ 3:56:37 Use a 3/10 Soreness Threshold to Proceed Behaviors ▷ 3:56:50 Do Not Train a Muscle if Soreness Is Above 6/10 Behaviors ▷ 3:57:22 Use Blood Biomarker Testing if Chronic Muscle Damage Is Suspected Behaviors ▷ 3:59:12 Track Sleep as a Recovery Marker Behaviors ▷ 3:59:19 Track HRV Behaviors ▷ 3:59:31 Track Resting Heart Rate Behaviors ▷ 3:59:51 Use Motivation as a Recovery Marker Behaviors ▷ 4:00:03 Do Not Overreact to a Single Bad Recovery Day Behaviors ▷ 4:00:29 Use Light Pump Work Instead of Skipping a Hypertrophy Session Behaviors ▷ 4:02:03 Increase Total Energy Intake to Reduce Endurance–Hypertrophy Interference Diet ▷ 4:02:17 Prefer Cycling Over Running if Combining Cardio With Leg Hypertrophy Behaviors ▷ 4:02:33 Do Moderate Cardio at ~70% Max Heart Rate for ~25 Minutes Behaviors ▷ 4:03:00 Do Cardio on a Separate Day From Hypertrophy if Possible Behaviors ▷ 4:04:04 Use High-Intensity Intervals Alongside Hypertrophy Carefully Behaviors ▷ 4:04:49 Do Endurance Training Before a Hypertrophy Phase Behaviors ▷ 4:05:46 Get Fit First if Conditioning Is Limiting Hypertrophy Behaviors ▷ 4:10:45 Count Primary and Secondary Movers Toward Weekly Volume Behaviors ▷ 4:11:22 Train Rear Deltoids Behaviors ▷ 4:11:32 Train the Neck Behaviors ▷ 4:14:24 Neck Training Device Tools ▷ 4:23:12 Avoid Deliberate Cold Exposure the Same Day as Hypertrophy Training Behaviors ▷ 4:24:58 Avoid Recovery Modalities During Hypertrophy Blocks if Maximizing Growth Behaviors ▷ 4:28:37 Spread Protein Intake Across the Day Diet ▷ 4:29:24 Consume ~1 g Protein per Pound of Body Weight Daily Diet ▷ 4:31:01 Time Carbohydrates Around Training Diet ▷ 4:31:36 Use Workout Nutrition Matched to Training Type Diet ▷ 4:35:16 Creatine Monohydrate Supplements