In this episode 24 protocols
▶ 6:33 Resistance Training Behaviors “Heavy weights can help build muscle and strength, but they are not required. What one has to do is adhere to a certain number of parameters, just a couple of key variables that I'll spell out for you.” ▷ 9:12 Progressive Overload Behaviors “If you want to get stronger, it's really about moving progressively greater loads or increasing the amount of weight that you move.” ▷ 9:20 Muscle Isolation for Hypertrophy Behaviors “Whereas if you're specifically interested in generating hypertrophy, it's all about trying to generate those really hard, almost painful localized contractions of muscle.” ▷ 10:02 Resistance Bands Tools “Moving weights or using bands or using body weight, for instance, in the 30 to 80% of one rep maximum, that is going to be the most beneficial range in terms of muscle hypertrophy and strength.” ▷ 11:55 Limit Failure Training to About 10% of Sets or Workouts Behaviors “I think nowadays most people agree that 10% of the sets of a given workout or 10% of workouts overall should be of the high intensity sort where one is actually working to muscular failure. But the point being that most of your training, most of your sets should be not to failure.” ▷ 14:53 Explosive Training at 60–75% of One-Rep Max Behaviors “For generating explosiveness and speed, it's very clear that learning to generate forces quickly and to move heavy or moderately heavy loads quickly is going to be beneficial. And so what this would involve is something like 60 to 75% of a one repetition maximum, and then in a controlled way, moving that as quickly as one can throughout the entire set.” ▷ 16:17 Rest 2 Minutes Between Sets for Testosterone Protocol Behaviors “Now, how long to recover between sets? There's a question for the testosterone protocol. Duncan French and colleagues found that it was about two minutes, keeping that really on the clock, two minutes, not longer.” ▷ 16:26 Rest 2–6 Minutes Between Sets for Hypertrophy and Strength Behaviors “For hypertrophy and for strength gains, it does seem that resting anywhere from two minutes or even three or four, or even five or six minutes can be beneficial.” ▷ 17:47 Use Morning Recovery Tests Behaviors “There are two measures, however, whether or not you recovered that you can use first thing in the morning when you wake up in order to assess how well recovered you are and therefore whether or not you should train your whole system at all that day.” ▷ 18:01 Morning Grip Strength Recovery Test Behaviors “The first one is grip strength. Grip strength, the ability to generate force at the level of squeezing the fist or squeezing down on something might seem like kind of a trivial way to assess recovery, but it's not.” ▷ 18:24 Grip Strength Tool Tools “Some people will use one of these grip tools. If I've been working really hard, not sleeping very well, or I've been training a lot, any one or combination of those things, my grip suffers.” ▷ 18:42 Floor Scale Tools “You can also take a floor scale and squeeze the scale and see how much force you can generate.” ▷ 19:54 Morning CO2 Tolerance Test Behaviors “The other one that's really terrific and the Andy Galpin's group is using, and I'm delighted about this because it relates to something that my lab is very excited about as well, is carbon dioxide tolerance.” ▷ 22:56 Cold Exposure Behaviors “Now, another tool for recovery that people are very excited about is the use of cold and the ice bath. And this is important.” ▷ 23:27 Ice Bath Tools “If you getting into the ice bath after doing resistance training you are likely short circuiting the improvements that you're trying to create.” ▷ 23:56 Avoid NSAIDs Around Exercise Behaviors “So be cautious about your use of non-steroid anti-inflammatory drugs, especially within the four hours preceding or the four hours following exercise.” ▷ 24:15 Salt Diet “The first thing that's absolutely key for nerve to muscle communication and physical performance of any kind might not sound that exciting to you, but it is very exciting, and that's salt. If you don't have enough salt in your system, your neurons and your brain and your nerve to muscle communication will be terrible.” ▷ 25:10 Potassium Diet “So you want to make sure that you have enough salt, potassium, and magnesium in your system if you want to perform well.” ▷ 25:10 Magnesium Diet “So you want to make sure that you have enough salt, potassium, and magnesium in your system if you want to perform well.” ▷ 25:14 Creatine Supplements “The other thing that's been shown over and over again, numerous well-controlled studies to improve muscle performance is creatine. How much creatine? Well, I asked the experts and they tell me that for somebody who's about 180 pounds, five grams a day should be sufficient or so.” ▷ 26:03 Leucine Diet “When it comes to supporting muscle, it does seem that ingesting 700 to 3000 milligrams of the essential amino acid leucine with each meal is important. Now that does not necessarily mean from supplements.” ▷ 26:18 High-Quality Whole-Food Protein Diet “In fact, most people recommend that you get your protein, you get your amino acids, including your essential amino acids and your leucine from whole foods.” ▷ 27:09 Consider Protein Density if Vegetarian or Vegan Behaviors “I encourage you to think about this protein density issue and whether or not you're getting sufficient essential amino acids, especially leucine.” ▷ 27:23 Eat 2–4 Times Per Day Behaviors “Eating two to four times a day, making sure you're getting sufficient amino acids in a way that's compatible with your ethics and with your nutritional regimen is going to support muscle repair, muscle growth, strength improvements, et cetera, just fine.”