In this episode 40 protocols
▶ 1:41 Strength Training Behaviors “the way that you want to think about this is 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” ▷ 7:23 Individualize Training Behaviors “The third one here is going to be
[00:08:41] individualization. And this is where we can get into things like personal preference,
[00:08:45] equipment availability.” ▷ 7:35 Pick the Appropriate Training Target Behaviors “The last one I
[00:08:54] really want to get into is picking the appropriate target. And you run some testing and figure out
[00:08:59] where your biggest limitations are,
[00:09:01] that's gonna help you identify where you need to go.” ▷ 7:46 Balance Specificity and Variation Behaviors “If you can do all those things,
[00:09:05] you're going to be in a good spot
[00:09:06] to balance specificity and variation, all right?” ▷ 7:57 Train the Target Muscle Directly Behaviors “So if you wanna make sure you grow your biceps,
[00:09:15] you better make sure your biceps are working.” ▷ 10:25 Use the 3-to-5 Strength/Power Framework Behaviors “So three to five refers to three to five days per week.
[00:11:43] Pick three to five exercises,
[00:11:44] and you're going to do three to five repetitions per set.
[00:11:48] You'll do three to five sets
[00:11:50] and you'll rest three to five minutes between each set.” ▷ 10:39 Execute Strength/Power Exercises With High Intent Behaviors “If you do that and you execute
[00:11:57] any of the exercises that you choose at a high intent
[00:12:01] and that part is critical.” ▷ 11:29 Progressive Overload Behaviors “And the number we want to look for there is
[00:12:48] something like a three to 5% increase per week.” ▷ 13:47 Control Reps and Load Enough for Strength Without Getting Hurt Behaviors “You really just wanna make sure
[00:15:04] that in the strength side of the equation,
[00:15:07] you're under control
[00:15:08] and you can add enough load to stimulate strength
[00:15:12] and not get hurt with an acute trauma, right?” ▷ 14:08 Use Slower Repetitions for Hypertrophy Behaviors “So if you go slower in your repetition,
[00:15:26] so maybe even like a five second eccentric,
[00:15:30] a two second pause, a three second rise, that's great.” ▷ 14:41 Use Time Under Tension When Equipment Is Limited Behaviors “Maybe just add time under tension
[00:16:00] is what we're calling, right?
[00:16:02] Just, you know, do slower repetitions,
[00:16:04] go longer ones and hold it.” ▷ 16:25 Keep Exercises Stable for 6 to 12 Weeks Behaviors “Probably realistic, maybe even 10 to 12 weeks.
[00:17:43] And then you can make some changes.” ▷ 17:52 Use Compound Movement Patterns for Strength and Power Behaviors “for strength development and power. We want to think about movements rather than individual
[00:19:09] muscle groups.” ▷ 17:58 Train Explosive Hip Extension Behaviors “So there should be like things like I need to train explosive hip extension,
[00:19:14] which is like a vertical jump or something like that.” ▷ 18:00 Train Pushing and Pulling Movements Behaviors “I want to train pushing or pulling movements” ▷ 18:05 Train Rotation Behaviors “or I want to train rotation
[00:19:23] which is a whole area we haven't gotten into
[00:19:25] which is very important for overall health
[00:19:28] and wellness longevity.” ▷ 18:59 Do Strength and Power Work at the Beginning of the Workout Behaviors “So because everything driving power and strength is quality-based,
[00:20:17] you want to do these at the beginning of your workout.” ▷ 19:40 Do 3 to 20 Total Sets Per Strength/Power Workout Behaviors “The general number we going to look at here is something like three to 20 sets
[00:20:57] Total per workout.” ▷ 19:56 Recover a Few Days After Truly Pushing Maximum Strength Behaviors “If you're really
[00:21:11] truly pushing maximum strength, you probably do need a few days to recover.” ▷ 20:25 Run Progression for About 5 Weeks Before a Deload Behaviors “And I generally recommend running that for at longest eight weeks, but probably most
[00:21:39] realistically, you want to go about five weeks or so and then have some sort of a deload or back
[00:21:44] off week.” ▷ 21:08 Use Maximal Contraction Intent During Planks Behaviors “Also, you could contract as hard as possible,
[00:22:24] pulling your scapula down and back,
[00:22:26] squeezing your core, squeezing your quads,
[00:22:28] squeezing your glutes.” ▷ 22:50 Train Hard Enough for Hypertrophy Behaviors “So all you have to
[00:25:05] do there to not fail is to make sure the training is hard enough, and it's going to work. The only
[00:25:10] wrong combination here is infrequent and low intensity and low volume.” ▷ 23:15 Use Both Bilateral and Unilateral Exercises Behaviors “I actually think that it's important that you do some number of
[00:25:31] combination of what we call bilateral and unilateral exercises.” ▷ 23:57 Use Dumbbells for Hypertrophy if Preferred Tools “So
[00:26:15] dumbbell, great.” ▷ 23:59 Use Kettlebells for Hypertrophy if Preferred Tools “Kettlebell, fine.” ▷ 24:01 Use Barbells for Hypertrophy if Preferred Tools “Barbell, awesome.” ▷ 24:02 Use Bands for Hypertrophy if Preferred Tools “Band, doesn't matter.” ▷ 24:34 Use a High-Bar Squat to Emphasize Quads Behaviors “So if you and I both went and did a back squat, if you did it a little bit more of what we
[00:26:48] call a high bar squat, so this is the bar is literally sitting up higher up on your neck,
[00:26:52] you're keeping your back more vertical.” ▷ 25:09 Use a Low-Bar Squat to Emphasize Glutes and Low Back Behaviors “If I were to do it in the classic low bar squat, which is again, lowering the bar further down my
[00:27:27] back towards a little more like my shoulder blades, I probably take a little bit of a wider
[00:27:31] stance. And when I squat, I drive my glutes back further away from the midline.” ▷ 27:02 Adjust Bench Press Variation if Pecs Are Not Developing Behaviors “a bench press may actually be doing very little for your
[00:29:19] pec, and you may need to adjust to, say, an incline bench or a decline bench or a pec fly.” ▷ 27:09 Use Machines for Isolation Work Tools “So machines can be fantastic at letting you isolate without having to worry about things
[00:29:28] like stability, your low back position, getting hurt, where's your neck at?” ▷ 27:40 Do the Exercise You Care About Most First for Hypertrophy Behaviors “You can do the thing you're just simply most interested in first.” ▷ 27:45 Use Pre-Fatigue Behaviors “You can do this thing called pre-fatigue.
[00:30:02] So say you're going to do a back day.
[00:30:04] You could go in and do nothing but isolated biceps as your very first exercise” ▷ 28:39 Track Weekly Volume Per Muscle Group Behaviors “All you should worry about is how many times per week,
[00:30:58] and in fact, total volume you achieve on a muscle group per week.” ▷ 30:18 Do 10 to 25 Working Sets Per Muscle Group Per Week Behaviors “the more realistic number that most people, especially if you're
[00:32:37] advanced or even intermediate, is more like 15 to 20 working sets per week.” ▷ 30:36 Use 3 Sets of 10 Repetitions Behaviors “If you went in and you did three sets of 10, it's a very standard.
[00:32:54] Three sets of 10 repetitions.” ▷ 31:31 Train Close to Failure for Hypertrophy Behaviors “A good number to think about is like minus two,
[00:33:50] which is what we call reps in reserve,
[00:33:52] which is sort of like I got within two or so reps of failure
[00:33:56] and then I stopped.” ▷ 31:54 When Short on Time During Hypertrophy Training, Lower Load and Rest to Preserve Volume Behaviors “If you training
[00:34:10] for hypertrophy, you need to make sure you hit that total volume. So in this particular case,
[00:34:15] lower the load, lower the rest intervals, and just get to the burn and get going as much as
[00:34:20] you can.” ▷ 32:08 When Short on Time During Strength Training, Keep Load High and Cut Volume Behaviors “If you're training for strength, I would rather you cut your volume in half.
[00:34:24] get those few repetitions done at that high load and just don't do very many sets today” ▷ 34:57 Use More Frequent Training Patterns Rather Than Once-Weekly Body-Part Training Behaviors “So it tends to be easier on folks in terms of execution
[00:37:16] and long-term adherence, in my opinion,
[00:37:20] to get that volume accomplished
[00:37:23] in a little bit more frequent patterns,
[00:37:25] but not once a week.”