In this episode 70 protocols
▶ 10:10 60/40 Strength-to-Conditioning Split Behaviors “I think it's like a 60-40 split, which would be leaning towards weight training, you know, strength, and then, you know, the conditioning aspect would be about 40%.” ▷ 10:19 Three Days of Strength Training Per Week Behaviors “So if you look at it over the course of a training week, I mean, five days in a gym would be a great task... but three days strength training, Monday, Wednesday, Friday.” ▷ 10:31 Two Days of Conditioning Per Week Behaviors “conditioning Tuesday, Thursday, you know, two days. It's a pretty easy roundabout way to split that up... that's probably the effective dose for strength training and the effective dose for conditioning at the bare minimum level.” ▷ 11:43 Keep Workouts to One Hour or Less Behaviors “We try to keep our workouts to an hour or less, if possible... when you're not focused on that one aspect, but the overall health picture, then you can get the job done in under an hour.” ▷ 12:08 Train Hard Rather Than Long Behaviors “And again, I always say, on top of if you want to look like an athlete, train like an athlete, is you can either train long or you can train hard, but you can't do both.” ▷ 12:39 Warm Up Properly Before Training Behaviors “Particularly if you're warmed up properly, like you said. I've found personally that my warmup has had to become more of an integral part of my workout than it ever has before.” ▷ 14:30 Choose a Training Split You Will Stick To Behaviors “For me, the first rule is, will you stick to it... I don't care how effective the split is, a split not done is not effective. So you need to find one that fits.” ▷ 15:04 Push-Pull-Legs Split Behaviors “So maybe you go into an alternative option like a push-pull legs, like you mentioned.” ▷ 15:52 Group Similar Muscle Actions Together Behaviors “a better way to maybe group similar muscle actions together, which I think I definitely prefer that because if I'm going to be training, you know, pulling movements, at least there's a synergy between them.” ▷ 16:13 Bro Split Behaviors “you can go back to the bro split days and those still work effectively... it's perfectly fine to do a bro split in that instance, if you're sticking to it again and you're seeing the results that you want to see from it.” ▷ 16:46 Train One Muscle Group Per Session for Better Focus Behaviors “they can go in, they get their pump, they feel good. It's pretty solely focused on one muscle group.” ▷ 17:48 Spend Multiple Sets and Exercises on the Same Muscle Group to Dial In Proprioception Behaviors “So spending a few, not only sets on the side, the same exercise, but then doing another exercise for the same muscle group helps them to dial in a little bit better and get more out of their training.” ▷ 20:21 Two-a-Day Split Sessions Behaviors “I actually, I think it makes sense in some scenarios... if you could break down... maybe like you're going to do an upper lower split, right? You could do an upper workout and do the anterior chain or the pushing portion of that in one session, and then come back and do the pulling session later on at night” ▷ 23:58 Put Cardio at the End of the Workout Behaviors “then I would put it at the end of the workout. Because you don't want to in any way compromise the weight training workout.” ▷ 24:17 Avoid Sustained Cardio Before Strength Training Behaviors “So the conditioning, the cardio, that stuff, that stuff done prior to any strength training workout is likely going to impair your ability to perform at your best.” ▷ 25:37 Blend Conditioning With Strength Elements Behaviors “if we could blend function across these realms and not have such a delineation between this is my weight training and this is my conditioning, but figure out a way to blend them together.” ▷ 25:59 Footwork Drills Behaviors “I like to kind of mix up that straight conditioning work and also some of the footwork drills.” ▷ 26:39 High-Intensity Interval Conditioning Behaviors “I just think that when you're able to blend some, you know, still maintain some of that strength training into the exercise... Or a burpee. I mean, there is an anaerobic component to that that is going to be helpful, rather than just walking or just jogging.” ▷ 27:45 Dance Classes Behaviors “She loves things like dance classes and things or kickboxing, these kinds of things... so it makes sense that if you can hook somebody on the conditioning aspect or the skill aspect” ▷ 27:45 Kickboxing Behaviors “She loves things like dance classes and things or kickboxing, these kinds of things... so it makes sense that if you can hook somebody on the conditioning aspect or the skill aspect” ▷ 28:33 Challenge Muscles Rather Than Just Move Weights Behaviors “when training to increase muscle size, to really think not so much about moving weights, but more about challenging muscles.” ▷ 29:25 Use the 'Cavaliere Test' to Assess Mind-Muscle Connection Behaviors “if you can flex your bicep to the point where it hurts a little bit, like it almost feels like a cramp... that's a pretty good indication that you're going to be able to stimulate that muscle well under load” ▷ 29:43 Aim for Strong Contraction on Every Rep Behaviors “So the feeling to actually aim for each repetition, maybe even throughout the repetition.” ▷ 34:04 Use Inefficient Movement for Hypertrophy Training Behaviors “inefficiency is really what you're trying to seek in movements when you're trying to create hypertrophy.” ▷ 34:09 Use Efficient Movement for Strength Training Behaviors “When strength is your goal, efficiency of the movement is what you're looking for. You're looking to have muscles tie together and work well efficiently” ▷ 40:59 Maintain Mind-Muscle Practice Throughout the Day Behaviors “I actually, I think in a recent video, when I did talk about growing your arms by just improving, you know, improving the connection, not that, that connection, the connection itself is applying any load or, you know, resistance that's significant to create overload for growth, but it's the development of that connection that I then take back with me into the gym at a more effective level that takes every exercise I do there and makes it more effective.” ▷ 44:53 Use Muscle Soreness as a Local Recovery Guide Behaviors “I think that coming back and using muscle soreness as a. Guideline for that is, is one of the only tools we have in terms of the local level, you know, we don't really have, you know, being able to measure, let's say a CPK levels inside of a muscle would be amazing, you know, at a local level to see how, how recovered that muscle is, but that becomes fairly invasive, at least to my knowledge, it becomes fairly invasive.” ▷ 45:58 Track Resting Heart Rate in the Morning Behaviors “people talk about resting heart rate measured in the morning” ▷ 46:07 Measure Grip Strength to Assess Recovery Behaviors “grip strength is very, very much tied to performance and recovery... to determine overall recovery, your grip strength is pretty highly correlated.” ▷ 46:59 Bathroom Scale for Grip Strength Testing Tools “with one of those scales, those old fashioned bathroom scales... it's a great tool for just squeezing the scale with your hands and seeing what type of output you could get.” ▷ 49:53 Hand Grip Dynamometer Tools “we have a hand grip dynamometers, you know, we can, we can measure one side at a time too... if you were an athlete, you know, the 200, 300 bucks it costs to have one of those would be well worth” ▷ 53:31 Avoid Sleeping on Your Stomach Behaviors “One of the things I say right off the bat is sleeping on your stomach does doesn't really have many benefits... I would skip that one.” ▷ 54:28 Avoid Side Sleeping With Knees Pulled Up Toward the Chest Behaviors “sleeping on your side oftentimes is... brought along with that, the legs, knees coming up towards the chest, prolonged hip flexion. Listen, we're doing enough of that during the day.” ▷ 54:59 Static Stretching Before Bed Behaviors “One of the reasons why I recommend stretching or static stretching prior to going to bed... it could take 10 minutes, five, 10 minutes... it's good to sort of try to establish this longer length temporarily prior to going into a state where you're going to be not moving and recovering” ▷ 56:14 Loosen Bed Sheets at the Foot of the Bed Behaviors “if you just loosened up the sheets and allowed your feet to just, you know, hang out where they are... not being driven down and pulled down into that position.” ▷ 57:07 Mouth Taping During Sleep Behaviors “in sleep, we probably should be, I don't know if you've done any content, um, yet about taping the mouth shut with some medical tape, but you know, the, the, the benefits of nasal breathing and sleep are pretty tremendous, but it takes a little bit of training for” ▷ 57:17 Medical Tape for Mouth Taping During Sleep Tools “the training is very simple. It's a little, little piece of medical tape.” ▷ 59:20 Passive Stretching Away From Workouts Behaviors “Okay. time far away from your workout because they have shown where this type of stretching done prior to an activity.” ▷ 1:02:46 Dynamic Stretching Before Training Behaviors “Dynamic stretching is really not done for that purpose... but more so the readiness of the muscle to perform... Those are the drills that people do prior to training” ▷ 1:05:39 Jump Rope Tools “I think jump rope is one of the best things, you could do from a conditioning standpoint. It's actually, it's fairly interesting.” ▷ 1:08:38 Train in All Three Planes Behaviors “I'm such a believer in training in all three planes.” ▷ 1:10:14 Land on the Ball of the Foot Rather Than the Heels Behaviors “There is no shock absorption capabilities through your heels... your body's not built to absorb the forces like the ball of your foot could. It's really built as a spring.” ▷ 1:11:27 Use Jump Rope to Learn Proper Landing Mechanics Behaviors “learning how to land and start to train your, your body to, to experience ground reaction forces the right way is so critical to all other function and all other disabilities. So you've got to have that ability up the kinetic chain and jumping rope is like one of the best ways to learn how to do that.” ▷ 1:12:12 Jump Rope for Conditioning Behaviors “jumping rope can be a, the cardio workout, the 15 or 30 minutes. Definitely.” ▷ 1:16:03 Train External Rotation of the Shoulder Behaviors “unless you are devoted to training through external rotation and exercises that are going to externally rotate the shoulder, you're not training that function.” ▷ 1:19:07 Use a High Pull Instead of an Upright Row Behaviors “if the elbow is lower than the hand, the hand being higher here, I'm in external rotation. And I could do something called a high pull and still get the same abduction of the arm and still get the same benefits of the shoulders, the delts and the traps” ▷ 1:21:27 Resistance Band Tools “you've seen them with the band, you anchor a band to a pole” ▷ 1:23:05 Avoid Upright Rows Behaviors “I see zero reason to ever do the upright row.” ▷ 1:29:42 Use Trigger-Point Pressure on the Glute Medius for Pseudo-Sciatica Behaviors “you can basically apply pressure to these areas to, and then sort of thread that muscle through the pressure by pushing down through there and then contracting the muscle,” ▷ 1:31:08 Train Hip Abduction Behaviors “you have to work on not just extending the hip, but also abduction of the hip, external rotation of the hip.” ▷ 1:31:08 Train Hip External Rotation Behaviors “you have to work on not just extending the hip, but also abduction of the hip, external rotation of the hip.” ▷ 1:41:10 Grip Bars and Dumbbells Deep in the Palm Behaviors “The easiest thing to do is just grip deeper so that what you're doing is you're using, you know, more leverage from the palm to encapsulate the bar or the dumbbell” ▷ 1:42:47 Avoid Painful Exercises While Inflamed Behaviors “never a smart idea to do that exercise when it's inflamed. If you are doing exercise and it hurts, you probably shouldn't do the exercise” ▷ 1:45:08 Use Temperature Therapy After Acute Injury Based on Timing and Preference Behaviors “after let's say the first 12 to 24 hours, you know, where you're really trying to control inflammation of what you know might be an injury” ▷ 1:48:49 Keep a Training Journal Behaviors “I recognize the value it has to a lot of people... journaling and keeping track of that raises awareness” ▷ 1:49:18 Avoid Social Media During Workouts Behaviors “I have been on Instagram for the last seven minutes and I was supposed to be back at my next set in 90 seconds. Like there is a training effect of that.” ▷ 1:49:21 Use Appropriate Rest Intervals for the Goal Behaviors “I was supposed to be back at my next set in 90 seconds... if you're training for a metabolic overload, you've blown that opportunity because... your rest time was very important to that protocol working as it should.” ▷ 1:49:54 Set Objective Training Goals Behaviors “anything you can do to increase your awareness of your performance and also give yourself some objective goal, whenever we have an objective goal, it's a lot easier to actually obtain it.” ▷ 1:53:59 Low-Sugar Diet Diet “I've always been sort of a low sugar, lower fat guy... I'm a firm believer in sugar is really pretty toxic and something that we would all do better getting rid of a lot of it.” ▷ 1:54:06 Moderate-Fat Diet Rather Than No-Fat Diet “I made the mistake of going no fat years ago, and I paid for it... I would cut all of them out or almost all of them.” ▷ 1:56:08 Use a Sustainable, Non-Exclusionary Diet Approach Diet “then do it, then do it, but just make sure it's something you can do forever and doesn't bring upon other repercussions.” ▷ 2:00:34 Plate Method Diet “I have what I call plate method, and it's just simple because it works for me” ▷ 2:02:13 Include Protein in Every Meal Diet “you're going to need to have protein in every meal.” ▷ 2:03:23 Control Portions of Starchy Carbohydrates Diet “I don't put them in the portions that you would generally find... That's the biggest danger to carbohydrates. So if you can develop some sort of discipline around them, then you can still enjoy them.” ▷ 2:06:38 Intermittent Fasting Behaviors “even intermittent fasting... if you are a grazer and your real problem is portion control over the course of the day but you can respond to a rule that says no you're eating between here and here... it's good” ▷ 2:16:01 Start Weight Training Around Puberty (~Age 13) Behaviors “I think around 13, you know, I think around 13, once puberty... I think it's okay to start to” ▷ 2:16:14 Bodyweight Training Before External Loads Behaviors “learn with your own body weight first, there's plenty of resistance to be had by learning how to command your body in space.” ▷ 2:21:11 Have Protein Around Training Diet “I do think you should have protein surrounding your training, whether that be ahead of time or after.” ▷ 2:22:45 Simple Pre-Workout: Water and Caffeine Diet “For me, it's water and some form of caffeine.” ▷ 2:22:55 Avoid Pre-Workout Nutrition That Makes Training Feel Worse Diet “if your pre-workout nutrition is causing you to have a harder time to train because you're feeling full or stomach ache or something else, then that's not achieving what you're trying to do.”