In this episode 50 protocols
▶ 15:19 Resistance Training Behaviors “there's a lot of advantages to that, especially if you're playing sports, because we have female athletes who are teenagers and then going into college and continuing to play their sports. And there can be not only a performance improvement, but also an injury reduction from doing some resistance training along with your sports specific training.” ▷ 18:42 Full-Body Resistance Training Behaviors “So if we think about a full body training program, we want to target all of the major muscle groups and a challenging load will differ depending on the exercise and the muscle groups that we're targeting.” ▷ 18:53 Train Close to Failure Behaviors “we can train in low, moderate, or high rep ranges, but we need to train close enough to failure. Meaning if we can only do 10 and not an 11th, that's failure. So we can stop at maybe eight or nine and that's an appropriate stimulus.” ▷ 19:32 Progressive Overload Behaviors “we're progressing over time because what you'll be able to do, whether it's load or number of repetitions, this month will change next month and the month after.” ▷ 20:15 Upper/Lower Split Behaviors “If you want to train more often than that, it does make sense to split it up. So if you're training four days per week, I would do maybe upper body, lower body, upper body, lower body.” ▷ 20:24 Body-Part Split Behaviors “If you're training five days or six days per week, then we might split it up even more the way that you suggested.” ▷ 21:53 Practice Specific Lifts More Than Once Per Week Behaviors “If you're working on improving squat strength, then you probably do want to squat more than once per week because practicing the movement is important.” ▷ 22:02 Use a Variety of Resistance Training Modalities Behaviors “we have a lot of options. And so you can do barbell work, you can do machine work, you can do dumbbells.” ▷ 23:41 Warm-Up Properly Before Work Sets Behaviors “How many work sets after a sufficient warmup? And when I think of warmup, I'll take the liberty here and you can tell me where I'm wrong. I think, okay, a light set... Then a moderate set... And then move to the work set” ▷ 24:27 Two to Four Work Sets Per Muscle Group Behaviors “At least two. I prefer three. You could do four.” ▷ 25:25 Compound Movements Behaviors “I think if we focus on those compound movements, the bench press, the squats, the deadlifts, then we should think in that range that we're doing at least two, preferably three, but beyond four, probably unnecessary.” ▷ 25:58 Auto-Regulated Rest Intervals Behaviors “I prefer auto-regulation for rest.” ▷ 26:58 Agonist-Antagonist Supersets Behaviors “if you want to maximize time efficiency, then we might consider agonist antagonist supersets... you pairing a push and a pull. And that doesn seem to interfere with adaptation or even acute performance” ▷ 28:29 Circuit Training Behaviors “if people are thinking, I don't want to sit and rest and do nothing, then the superset or even a circuit type of structure is probably a better way to go.” ▷ 29:09 Drop Sets Behaviors “uh, drop sets, um, are a good kind of finisher because they can, especially if you're doing a cable type exercise, I'm not, I'm not going to say drop sets are better than straight sets, but it is a way to add some kind of variety into, especially the last set of, of a workout.” ▷ 30:31 Move the Weight as Quickly as Possible Under Control Behaviors “we should move the weight as quickly as we can during that difficult phase and then control on the easier phase.” ▷ 32:31 Standardize Technique Variables Behaviors “If we standardizing the range of motion and we standardizing the exercise and we standardizing the tempo then it easy to say okay I using two and a half more pounds this week. I've progressed.” ▷ 34:51 Low-Rep Training for One-Rep-Max Strength Behaviors “if you're training for maximal strength, i.e. a one rep max, then you need to be training in those lower rep ranges because that is a sports specific training.” ▷ 37:21 Moderate Rep Range for Hypertrophy Behaviors “for most people, say, all right, somewhere in the kind of 6 to 12-ish is a good sweet spot.” ▷ 41:38 Use a Spotter or Training Partner When Appropriate Behaviors “we really need to make sure that form is dialed in and that you have a spotter or a training partner, if appropriate, depending on the lift that you're doing.” ▷ 45:45 Do Strength or Hypertrophy Training Before Cardio Behaviors “assuming your hypertrophy or strength is the goal, then we would want to perform that first.” ▷ 47:48 Choose Enjoyable Physical Activity for Cardio Behaviors “I don't think we all need to be going for a jog or spending an hour on the elliptical if we prefer playing tennis or going for bike rides with friends or going for hikes or something that is physically active and enjoyable” ▷ 49:15 Move Throughout the Day Behaviors “it's important to think not only about hitting one target, whether it's, you know, minutes of exercise per week or step count or heart rate goal, but what are we doing for the other hours in the day?” ▷ 49:28 Walking Behaviors “I think somebody who isn't active at all, going from doing very few steps to getting it up to four, five, 6,000 steps, yes, we're going to see a huge benefit.” ▷ 50:41 Nutritional Adjustments for Body Fat Reduction Diet “the fat loss that we will get from just adding exercise is pretty disappointing relative to the fat loss that we will see when we adjust our nutrition.” ▷ 52:21 High-Intensity Cardio for Time Efficiency Behaviors “you can get those by doing more long form, moderate intensity. You can also get those by doing higher intensity for shorter amounts of time.” ▷ 53:57 Train Based on How You Feel During the Menstrual Cycle Behaviors “instead of worrying about whether you're in this phase or that phase or whether estradiol is high or low, I would really focus on how you feel. Train hard, train consistently, train progressively.” ▷ 55:42 Train Even When Sleep-Deprived if You Can Behaviors “There's no danger. You might feel worse... So I think there's an argument to be made to, yeah, push forward, just do it anyway. Even a subpar workout is better than no workout at all.” ▷ 59:36 Use Full Range of Motion Behaviors “making sure that you are using proper technique and full range of motion because that one of the other things that is often the first to go when we really try to load up and load up and load up.” ▷ 1:13:20 Machines Tools “machines can be a really good place to start if you're somebody who doesn't want to work with a trainer and is a little bit nervous about trying to self-teach those movement patterns with barbells or dumbbells.” ▷ 1:14:03 Group Fitness Classes Behaviors “Starting with group fitness... It gets you into the gym. It gets you feeling comfortable. It will teach you some of those movement patterns that we've discussed.” ▷ 1:33:39 Eat Before Long Endurance Sessions Diet “unless we're going to do some really long-form endurance training, in which case, yeah, it's probably wise to have something to eat beforehand to fuel that long session” ▷ 1:33:51 Train Fed or Fasted Based on Personal Preference Behaviors “the decision to train fed or fasted should be based on personal preference.” ▷ 1:34:05 Caffeine Supplements “Caffeine before you train? Always.” ▷ 1:36:36 Pre-Workout Meal Timing for Resistance Training Diet “if we're going to have some oats or something, then if I'm eating my oats and going to the gym, I'm probably not using that as my fuel for that workout.” ▷ 1:37:41 Consistent Daily Protein Intake Diet “the nutrition or the dietary protein can kind of optimize our results from that stimulus... whether you're eating within 30 minutes or three hours, that's not going to affect the extent to which that dietary protein can support your muscle adaptations.” ▷ 1:40:48 Creatine Monohydrate Supplements “for women, it's still the same. It's just creatine monohydrate... the kind of standard recommendation would be five grams per day and if you're not exercising I really wouldn't bother taking creatine” ▷ 1:43:21 Tell Your Physician If You Take Creatine Behaviors “you just need to tell your physician that you're taking it because otherwise they likely would be concerned.” ▷ 2:02:03 Avoid Evening Training if It Disrupts Sleep Behaviors “There are some people if they train in the evening, then that disrupts their sleep.” ▷ 2:02:09 Morning Training Behaviors “there are other people who when they train in the morning and feel like that's a great start to their day really pushes energy and productivity for the rest of the day.” ▷ 2:23:02 Deliberate Cold Exposure Behaviors “I think the most compelling benefits are probably the kind of mental clarity and psychological well-being as opposed to the physiology.” ▷ 2:23:11 Zone 2 Training Behaviors “It's fine. It's certainly necessary with long-term endurance training goals. But if you prefer higher intensity or other forms of moderate physical activity, then do that instead.” ▷ 2:23:41 Weighted Vest Tools “walking with a weighted vest is not going to improve muscle or bone... So if you want to use the vest to maybe do some squats or lunges or jumping exercises, then that might be an appropriate use case for it.” ▷ 2:23:53 Weighted Vest Exercises Behaviors “if you want to use the vest to maybe do some squats or lunges or jumping exercises, then that might be an appropriate use case for it.” ▷ 2:24:44 Balance Training Behaviors “I'd rather incorporate some sort of balance training into your resistance training session.” ▷ 2:25:19 Progressively Load the Abdominals Behaviors “if you want to hypertrophy your rectus abdominis, then you need to treat it like any other muscle group and load it progressively.” ▷ 2:25:58 Single-Leg Romanian Deadlift Behaviors “I like a single leg RDL, Romanian deadlift, and you can hold on to something. And so you're getting kind of a good glute and hamstring on a single side.” ▷ 2:26:22 Barbell Pad on Low Bar in Squat Rack Tools “I like to put one of those barbell pads on a low bar in a squat rack. So then you can put the top of your foot on the pad and then it more comfortable than putting your foot on the bench” ▷ 2:27:05 Ice Baths Tools “If you want to accelerate recovery, then you're potentially compromising adaptation. So ice baths are a perfect example of that. You're getting more recovery, but you're possibly blunting the hypertrophic stimulus.” ▷ 2:27:30 NSAIDs Supplements “Same with NSAIDs, yeah. They will block hypertrophy because they reduce inflammation.”