0:00

And we are live. What's up guys? Welcome

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to Podcasts, man. It's Friday, 8KA

0:04

for real. I'll finish Friday for

0:06

once. Let's

0:06

go. We got a lot to talk about, man. Help you guys get an aesthetic

0:09

physique the freaks. Let's get into it. Let's get it.

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We are back. We're back. What's up, guys? What's up, guys? What's up, guys? What's up?

1:32

What's up, guys? Yo. It's Friday, and we are going

1:35

to go ahead and cover how to build

1:37

multiple. Before we do that, guys, I just wanna say

1:39

this, rumble dot com slash FreshFit

1:41

guys. Check us out over there. The matrix

1:43

is definitely attacking us all of us.

1:46

All of us. Oh, boy, Casey and Columbia

1:48

just got

1:49

attacked.

1:49

Yeah. We're getting attacked. Obviously,

1:52

they got injured in jail right now on

1:54

on justly. And,

1:56

yeah, it's just b s man. Basically,

1:58

the chickens are coming to roost for anyone that makes any type

2:01

of content that is male self improvement. Donnon

2:03

Richard's getting attacked right now. You know, so go

2:05

subscribe to him as well, guys. Donnon Richard, that's our

2:07

homie. The only space space is rumble right now,

2:09

guys. Yeah.

2:09

Real time. For how long? Yeah. We don't know.

2:11

Real time, man.

2:12

You make any type of content that helps him out, they're

2:14

gonna they're gonna try to cancel you or give you

2:16

a strike or something else like that. You know? But

2:18

if you're someone like Apple and Peach, you'll be fine because

2:20

you try be impartial and do stupid ass reaction videos that

2:23

no one gets value

2:23

from. But anyway, You

2:26

guys wanna tell people, guys. Today's

2:28

fitness Friday, man. And Myra

2:30

has been in his journey for years. I just

2:32

started this journey. Now for myself,

2:34

you know, I never cared about fitness, health,

2:36

none of that. Because obviously speaking, you know, I'm just

2:38

big. Yeah. I was that smart. Mhmm.

2:40

But learning how important health is for

2:42

your your confidence, who you are as a person,

2:44

how people treat you and respect. You know

2:47

what? It makes sense. Now regarding

2:49

health itself, let's kind of break down

2:51

why you need to be in the gym. So I have an article

2:53

here that I brought up as a point here as well. So

2:56

many men admitted heading to the gym to improve

2:58

their attractiveness, to drop his sex.

3:00

And these studies seem to confirm it's a good

3:02

move. Part of the structure attractiveness

3:04

is rooted in the confidence they're sued when naked

3:06

in front of women and expect they get from men

3:09

when they go outside. strong muscle

3:11

body is indicator of the pride one takes in

3:13

their body is assigned to this discipline hygiene

3:15

and over ethic, which make it the overall character

3:17

perceived by others. Means for example, confidence

3:20

goes a long way with being in the

3:21

gym. Now to illustrate this this example,

3:23

I have a story to tell you guys about a woman

3:25

that we both know.

3:27

But at the same time, I can't say your name because, you

3:29

know, that's private. But it's a true story

3:31

that we have here today. To display you guys

3:34

why you should be in shape and why girls don't think

3:36

you see it if you're not in shape. So it begins

3:38

like this. Some men just

3:40

don't get the importance of being fit and healthy.

3:42

A friend told me she man overweight fat guy

3:45

at university. He was he was all

3:47

the way into her. She rebuffed him

3:49

and told him, She doesn't like fat man.

3:51

Now luckily for him, she told a friend

3:53

that she didn't like fat man. So she told her why she

3:55

didn't like him. Right? Over thirty

3:57

years later, they passed cross again.

4:00

He was still fat and she was in good shape.

4:03

Her views had not changed. He tried once

4:05

again to be more than friends with her, He

4:07

shared he he was deeply hurt by her whip off

4:09

at university about his weight thirty years prior.

4:12

Yet thirty years later, he had made no

4:14

improvements and he tried to unfilled again

4:16

to get her back at this point.

4:19

It's going to show, guys, if you're out of shape.

4:21

Right? And you in any way

4:23

try to talk to girls, the

4:25

fact that you're out of shape means that

4:27

one, you're not really truthful

4:29

to yourself, you're not confident because if

4:31

you were confident enough in yourself, you may so you know

4:34

what, My body is also important as well. And secondly,

4:36

if you're out of shape bro, respect isn't

4:38

there. So we're just saying, as matter of fact, for guys

4:41

bro, they didn't get into shape, do it because they

4:43

help you in the bedroom, and I'll set the

4:45

bedroom as well.

4:46

Cool. Cool. So guys, we're

4:48

gonna go into this thing. And I

4:50

got a PowerPoint for you guys. Yeah. I'm

4:52

not playing around. I got a PowerPoint. I

4:54

got notes. And I've had this PowerPoint

4:56

for a bit, guys. I've never really shared on the podcast,

4:59

but Real OG's know this PowerPoint

5:01

right here. Now, Chris, don't share that

5:02

one. You gotta share the you gotta hit slideshow

5:05

and then share

5:05

it. You gotta hit slideshow. Okay.

5:08

Chris,

5:08

go ahead. Pull it up for y'all real quick guys.

5:10

So this PowerPoint, guys, I'm going

5:12

to go into detail on hypertrophy. How

5:15

muscle is built, how to build muscle, how to optimize.

5:17

We're gonna debunk a couple of myths. We're gonna

5:20

look at the science. We're gonna look at the studies. And also,

5:22

what I'll do is after the show was done,

5:24

I'm going to post all the studies

5:26

and links for you guys in description box

5:28

along with the time stamps so you guys can go ahead

5:31

and resource this stuff for yourself, man. What I'm

5:33

gonna go over guys is pretty much

5:35

peer reviewed empirical evidence that comes from

5:37

some of the best and leading researchers when it comes

5:39

to building muscle mass in the world. I'm talking about people

5:42

like, Dr. Brad Schoenfeld, Dr.

5:44

Eric Helms, Dr. Mike Israttel,

5:47

Dr. Layne Norton, all this

5:50

information is aggregated from different

5:52

and different and multiple how

5:55

do I say this credible sources So

5:57

what I've basically done is I've taken all their content

5:59

for y'all. Right? Their books, their studies,

6:01

etcetera, boiled it down to a

6:04

nice and concise PowerPoint

6:06

that's going to focus on

6:08

the main driving factors that you need to focus

6:10

on when it comes to building an PHYSIQUE. Chris,

6:12

we got it.

6:14

Second because it's not showing

6:15

here. If you

6:18

wanna take a little a little

6:19

bit.

6:20

Oh, Chris.

6:20

Alright. But but yeah. That's right. Sure.

6:23

He got he got it. He got it. Alright, man.

6:25

So while we do this real quick, guys,

6:27

I'm a say about my journey so far. So

6:29

all for it guys, you know, I was way better on

6:31

podcast. I don't have as much confidence

6:34

as well. I was kinda struggling trying to figure

6:36

who I was as person as well. In that sense,

6:38

and hired a trainer. So

6:40

guys, I'm as this has been as myron, I'm

6:42

kinda all over the place because I'm doing so many things at

6:44

the same time. But I found

6:46

if I hire a a private, you

6:49

know, trainer, if I could help me one on

6:51

one, his discipline. He

6:53

knows what he's about. And hit the time to

6:55

take with me because I'm very, you know,

6:57

sporadic. So hiring that trainer guys,

6:59

I was able to focus. People your bro, get off

7:01

your ass, come to the gym, you know, eat proper

7:03

foods, work out these days, and

7:06

he put me on schedule. That schedule that he

7:08

put me on, I lost thirty pounds,

7:10

guys. Thirty pounds, which is crazy

7:12

because, dude, I would sit

7:14

here in the podcast, go eat going

7:17

couple of dates, you know, do all that fun stuff,

7:19

but I didn't train. So over

7:21

a period of time, I get a lot of weight. But with the trainer

7:23

that I hire, bro, I wanna learn from myron as

7:25

well. I love thirty pounds. So there we go.

7:27

Alright. Nicely cool. Screenshot. So alright,

7:30

guys. So this is beginning of the PowerPoint. Alright. This is gonna

7:32

be hypertrophy a k and muscle gains. 101.

7:35

Okay, guys. We're gonna boil this thing down. And

7:37

like I said before, we're gonna cover the most important

7:40

topics when it comes to fitness

7:42

building an aesthetic physique for

7:44

the three o fours. Okay. So let's go into

7:46

the first slide, Chris, please.

7:49

No. Alright.

7:51

So who the hell am I? Alright. Why should

7:53

you listen? Well, guys, I'm a

7:56

natural trainer natural trainer.

7:58

I'm a natural physique guy. Okay?

8:00

Mine obviously, myron Gaines. The photo

8:02

on the left was me at eighteen years old after high school

8:05

graduation. Photo on the right is me at about I think

8:07

I was twenty nine or thirty in that photo.

8:09

Oh, who spell a password? Where

8:10

No, bro, man. Those those are my those are my

8:12

pants.

8:13

Those steroids. Right?

8:14

Yeah. I definitely use steroids. Yeah. There's

8:16

no way. No. I'm just kidding. guys.

8:18

So a little bit of background on me. I started lifting

8:20

weights when I was eighteen years old. The June after I

8:22

graduated high school in two thousand eighteen in Brent, Connecticut.

8:25

I started at Big Sky Fitness. Down there

8:27

in New England to Connecticut. I'm sure some of you guys know about

8:29

that place. I made a gym membership when I started

8:31

lifting weights. It took me about a year and a half.

8:33

Right? To really figure

8:35

out how to build muscle appropriate, etcetera. I was

8:37

doing all the stupid stuff. I was doing

8:40

cardio a bunch of times. I was lifting

8:42

weights incorrectly. I was lifting super heavy

8:44

with shitty form. I was doing all the same

8:46

stupid mistakes that a lot of people make

8:48

in the beginning of their fitness journey. Okay?

8:50

So That was me at about a hundred sixty

8:53

four pounds eighteen years old

8:55

on my high school graduation day, and then on the right is

8:57

about ten no. Actually, no. It's ten years apart. Was

8:59

twenty eight in that photo because I remember I posted this as my ten

9:01

year transformation. On the right, I'm about two

9:03

hundred and five pounds. And that's pretty much what I've maintained

9:05

to this day guys at about thirty two years old. Four

9:07

years later or no. Thirty three years old,

9:09

five years later, I'm old now. Perfect.

9:11

But but yeah, man. Never used drugs in my life.

9:14

I was a vigilant athlete. Rowing

9:16

in Northeast University. And I've been

9:18

training since

9:19

two thousand eight, man. So that's several

9:22

years. Very long time, guys.

9:24

Been so

9:24

funny right with Myron. He literally will

9:27

make time for the gym no matter what. He could

9:29

wake up late, wake up early,

9:31

he could be having a bad day He could

9:33

be taking a shit. He'll get off off the toilet.

9:35

I can go to the

9:36

gym, bro. The pause. The pause is the, like, he makes time

9:38

no matter what. And that discipline, guys. So So

9:41

basically, guys, long story short, I was able to

9:43

do it. My genetics aren't that superior.

9:45

Very average genetics. Right? Group up skinny.

9:48

Did it naturally. You guys can too. Okay?

9:51

So now that we covered me, let's get into

9:53

what is hypertrophy. Okay? So next

9:55

slide, Chris, please. I got hypertrophy

9:57

as you guys can see here, some legends here. You got a

10:00

great play at recipes, you got z's, z's,

10:02

you got Arnold Swartznager, you got Frank's, and you got

10:04

Brad Sean fell bottom corner there who leading

10:06

researcher when it comes to hypertrophy. Hypertory

10:09

is the enlargement of an organ or tissue from

10:11

an the increase from the increase in size

10:14

of its cells. In English, it basically means increasing

10:16

your muscle size, guys. Okay? We are

10:18

going cover the critical elements

10:20

needed for higher perishable. We're going to go over the most

10:22

important stuff. That's the most

10:24

pertinent. Okay, guys. There's so many different

10:27

avenues you can go when it comes to

10:29

building muscle mass. And what

10:31

I call the matrix whole of fitness,

10:33

but I'm going to go ahead and boil it down for y'all

10:35

on the things that really matter that you need to

10:37

prioritize. Right? So let's go ahead and then

10:39

to next slide. Alright. So priorities

10:43

for hybrid free in order of importance.

10:45

Okay, guys. So number one, is

10:48

adherence. Okay? The reason

10:50

why adherence is the most important factor is because

10:52

nothing else on the pyramid can

10:54

be accomplished if you don't stick to your training program,

10:56

guys. I mean, let's be honest here. How many times have you

10:58

guys gotten a a training program?

11:01

It's too

11:01

hard? It's boring? You don't

11:04

like it?

11:04

It hurts or some other PHYSIQUE shit like

11:06

that? Winds up happening is you quit. And

11:09

honestly, it's better to have a subpar program

11:11

that you'll stick to versus a

11:14

and a lead program that she won't stick to.

11:16

So adherence is definitely the

11:19

number one factor. Okay? So

11:22

And as you guys can see here, then you go into volume

11:24

and intensity and frequency, which we're gonna go into more

11:26

detail on that later on because this

11:28

is something that lot of people mess up as far

11:30

as like, well, how should I be training? How hard should I be

11:32

training? How much should I be training, etcetera?

11:34

Then we're gonna go into progression. Okay?

11:37

Then we're gonna go into exercise selection, rest

11:39

periods, and then tempo. And as you guys

11:41

could see, the further up, we go the pyramid.

11:44

Alright? The less important things

11:46

are. And this This chart

11:48

comes from doctor Eric Helms, shout out to him,

11:50

guys should check out his I don't think he has a YouTube

11:52

channel, but he does have books

11:55

and podcast that he's been on phenomenal

11:58

content, probably one of the better

12:00

bodybuilding coaches out there. And

12:02

he's, you know, has a PhD in his stuff.

12:05

So, alright, let's start getting it to some of

12:07

the factors here on this pyramid, now that

12:09

you guys have a visual representation of what

12:11

really matters. And one more time, just see how we can

12:13

understand here. Alright? Adherence

12:15

is number one. Stick to the program. Number

12:18

two. Volume intensity. Number

12:20

three. Progression number four. Exercise

12:22

selection, number five, rest periods,

12:24

and then six tempo. And as we go down

12:27

the list, they matter less and less.

12:29

Okay? Obviously, this all encompassed through

12:31

something called periodization, which means structuring

12:33

your training plan in a manner where

12:36

you're progressively getting better over time. Alright?

12:38

So let's go into the first thing which is

12:40

adherence. Okay? Adherence is king when

12:42

it comes to any and all training slash nutrition

12:44

programs. Okay? If you cannot stick to it, success

12:46

will not come, consistency is a lifeblood for

12:49

any and all training slash nutrition.

12:51

Okay, guys? Simply put, man, The

12:53

best program is the program that you can stick

12:55

to. Alright? You must enjoy what

12:58

you're doing in the gym to some degree so that you can actually

13:00

stick to it. And let's be honest, I'm gonna be honest

13:02

with y'all. A lot of you guys, this is your biggest

13:04

issue, sticking to it. And this

13:06

is why most people can't stand shit because

13:09

they're not consistent for a long period of time. Hell, even

13:11

fresh biomass. He'd be doing it, then

13:13

he quits, then he comes back -- Yeah. -- etcetera. It's true.

13:15

And adherence, guys, is the most important

13:17

factor when it comes to any training

13:19

program. Right? So stick

13:21

to it. Alright? I'd rather you guys go to the gym

13:23

two to three times per week and be consistent

13:26

they're going five times per week and

13:28

only going for two or three months. You're better

13:30

off going two or three times a week for

13:32

two years versus going five

13:34

times a week for six months. Period.

13:37

Alright? Because adherence

13:39

is the number one thing, guys. I can't stress that enough.

13:42

It's not what is the best workout program or what is

13:44

the best nutrition program. It's about what program

13:46

can you stick to and adhere to. That is

13:48

the best program for you. Alright. Now

13:50

let's get it to some nuts and bolts here. We

13:52

got volume intensity and frequency. Right? Volume

13:55

is total amount of work done over a given period

13:57

time. The equation for total volume equals weights,

14:00

Wait, plus reps, plus sets, plus frequency

14:02

per week. Okay? Insensitivity is the

14:04

load. Use the base off

14:06

a percentage of one rep max off or

14:09

off the rate of perceived exertion RPR sorry.

14:11

Excuse me. RPE scale and reps in

14:13

reserve, RIR. Okay? I'm

14:16

gonna go into that in a second here. And then frequency is

14:18

the amount of times a muscle group is trained per

14:20

week month and year.

14:23

Okay? So let's go ahead and go

14:25

into volume

14:27

real fast. Alright, guys? And

14:29

then we'll go into intensity. So

14:33

go go with the next slide.

14:35

So guys, so volume break hypergy falls

14:37

into three main categories. Alright?

14:39

You got the minimum effective dose, the maximum

14:42

adaptive volume, MAV, and then

14:44

you got the maximum recoverable volume.

14:46

Alright? So for

14:48

most of you guys, Alright? Quite

14:50

frankly a lot of y'all do too much goddamn sets.

14:52

Okay? And the reason why you guys are able to do so many

14:55

sets is because your sets quality

14:57

suck. You're not going

14:59

hard enough. Let me stress this to you

15:01

guys. A lot of you guys simply

15:04

don't train hard enough. You go to the gym

15:06

and you go through the fucking motions. That's

15:08

not acceptable. You need to train

15:10

harder. You need to make each set

15:13

of better quality. Alright? Now,

15:15

for guys, I'm probably wondering. Well, How hard

15:17

should I be training? Let's go back to the last slide

15:19

real quick, Chris. Yep. You

15:22

can use the RPE scale or you can use the

15:24

RIR scale. Okay? And

15:27

RIR means reps in reserve, RPE

15:29

is from one to ten. So if you get ARPE

15:31

of ten, that means you cannot have added more weight and

15:33

you cannot have anymore reps. It was literally

15:35

like your one rep max. Okay?

15:37

And then RIR is how many reps did you have left

15:39

in the tank that you could have done. Okay? Typically

15:42

guys keep things nice and simple for you guys.

15:44

You want to be having somewhere between two

15:48

somewhere between excuse me. One, to three

15:50

reps left the reserve. So let's say

15:52

you're going for a set of ten. If you had

15:54

done ten, literally would be

15:56

a RPE ten because you could not have done more reps.

15:59

Or more weight. It is your max. Okay?

16:01

You wanna stop one

16:03

to three reps shy of that. So somewhere around

16:05

seven. Alright. And guys can see I gotta highlight

16:08

it there. Alright? And the reason

16:10

why is because it's enough stimuli to

16:13

induce muscle growth, but it's not

16:15

too much stimuli to point where you're not

16:17

able to recover from it. Okay, which goes back

16:19

into the next slide here, which I talk

16:21

about where and this comes from Mike Ershotel,

16:23

doctor Mike Ershotel, fantastic content as well.

16:25

Shout to all the guys. That's

16:27

why I said, I aggregated all their stuff for y'all,

16:29

and one nice and easy to digest PowerPoint.

16:34

You this is why your maximum recoverable volume.

16:37

Right?

16:37

You want it you wanna be in that sweet spot where you're able

16:40

to recover from it. Right? Now for most

16:42

of y'all guys, Okay? Ten

16:44

or fourteen says per week. Right?

16:46

It's gonna be good for most of you guys. For

16:48

a for a beginner, someone that's intermediate.

16:50

Once you become more and more advanced or maybe

16:52

if you're enhanced, right, you're you're on the dark

16:54

side without call, you can go up and get away

16:57

with doing, you know, fifteen to twenty

16:59

sets a week and be able to recover from it.

17:01

It's not about doing more

17:03

volume, guys. It's about doing quality volume

17:05

that you can act actually recover from. Keep

17:08

in mind that your goal is to go to the gym,

17:11

stimulate, go out,

17:13

recover, come back, repeat.

17:16

Your goal is to stimulate not to annihilate.

17:19

One more time. Your goal

17:21

is to stimulate not to

17:23

annihilate Because when you stimulate,

17:25

you're basically creating the impetus for change.

17:27

But when you annihilate, you can't necessarily recover

17:30

from that. And then guess what happens? You can't go

17:32

back to the gym for a few more days. Worse yet,

17:34

you present yourself up for a potential injury.

17:36

All these things could come and mess up

17:38

your ability to train. Okay? And we

17:40

know frequency is pretty damn important when it comes to

17:42

training as

17:43

well. Okay. So let me

17:46

yo. So That's funny to say that

17:48

because my brother happened to me -- Yeah. -- in the

17:50

gym. So guys, this happened when

17:52

I was standing with Nico. I went too hard.

17:54

We did a back. We did multiple

17:57

sets, heavyweight. We went

17:59

in. Right? But after that, I

18:01

came with a pain in my chest. I was like, what's going on my

18:03

chest? Is it heart attack? Goddamn my dying shit.

18:05

But actually, with the doctor, he said it was

18:08

constell chondroditis. Which

18:10

has happened when you train too hard with

18:12

too much trauma on your muscles. So like

18:14

you said earlier, it was too much weight, bro.

18:17

And it's too many reps.

18:19

There's a problem.

18:20

Yeah. I mean, you can imagine and this

18:22

isn't and here's the thing too. I'm not telling

18:24

you how to go to the gym and go easy. No. What I'm

18:26

telling you is when you do a set, make sure it's high

18:28

quality. That's what I'm saying. Less

18:30

is more sometimes. Quality volume,

18:33

not junk volume. A lot of you guys do junk volume.

18:35

We're just doing more reps and more sets, and

18:37

you're not pushing yourself enough. You have too many reps

18:39

in reserve, your RPE ready to proceed to exertion

18:42

isn't high enough. Alright? So

18:44

the perfect blend is enough

18:46

sets to stimulate, high

18:49

quality sets, don't count the reps,

18:51

make the reps count. Again, Don't

18:53

count the

18:54

reps. Make the reps count. Alright?

18:56

And then go ahead, guys. Would you recommend if

18:58

someone's not like aware of how they should start, should

19:00

I get a trainer? Yes. Or someone that's more

19:03

advanced than them to help them

19:04

train? Yeah.

19:04

Yeah. I didn't know what to bring me in either. Yeah. You

19:06

you

19:06

you there's nothing wrong with hiring a trainer,

19:08

guys. You know what I mean? Like, invest in yourself,

19:11

man. Because a lot of times, I'm telling

19:13

you guys how this all works. And you know, if you have

19:15

some knowledge and know how you could probably create your own training

19:17

plan here, but what I'm doing here is I'm

19:19

explaining to you guys how how perfectly works, so you

19:21

guys have a general idea of

19:24

the the concepts, etcetera.

19:26

And if you have some training experience, you'll be able

19:28

to build program off of what I'm telling y'all.

19:30

Okay? Now let's go real quick into

19:32

these different types of dosages.

19:36

Okay? So we got MED. Right?

19:38

Minimum effective doses, a minimum amount of volume

19:40

to stimulate hypertrophy, but is minimal and

19:42

sub optimal. Okay? So think of yourself going to a

19:44

vacation. Right? You're you're in Turks

19:47

and Kecos or something like that. You're doing enough

19:49

sets just to maintain what the hell you

19:51

got. Alright? Mhmm. Next, you got

19:53

maximum adaptive volume

19:55

MAV. Okay? This is a sweet spot where you

19:57

will get the most volume you can

19:59

get. Adapt and grow

20:00

from. Okay? The key here, guys, is to go ahead

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and not just This

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21:53

the workout which the goal is to adapt.

21:56

Overcome, become stronger, and then

21:58

bam. Now you can add more weight to the to the bar

22:00

over time and continue the

22:02

growth, right, the hypertrophy. Then you got

22:04

maximum recoverable volume, which is MRV.

22:07

This is your max recoverable volume and varies

22:09

from person to person. This is the

22:11

closest to the red line, and this is where you start

22:13

to flirt with diminishing returns. And

22:16

most of you are gonna fall on that ten

22:18

to fifteen set per rain fifteen

22:21

sets per week range. Okay? Once

22:23

you start getting into sixteen to twenty,

22:25

this is more advanced. Alright? These are guys

22:27

that are professional bodybuilders. These are guys that

22:30

are competing, these are guys that are high level athletes,

22:32

these guys that might be enhanced, etcetera.

22:34

Okay? And this is where you also

22:36

start to get into what call junk volume where you're doing

22:38

volume just to do it and it doesn't necessarily assist.

22:41

And you start getting into the realm

22:43

of diminishing returns. Okay? So now

22:45

let's go ahead and talk about what actually goes

22:47

into the volume. Right? So you got three

22:49

primary mechanisms of hypertrophy. Right?

22:52

So you got Metabolic

22:54

stress is to build up metabolites such as creatine

22:57

lactate hydrogen ion, inorganic phosphate,

22:59

etcetera, and muscle during exercise where there is

23:01

a lack of oxygen. This results in the

23:03

pump feeling. Okay? So you're doing, you know, sets

23:05

of curls and you get that real tight bleeding

23:08

that tight feeling in your arms. Where

23:10

you're starting to get that lactic acid burden, that's

23:12

basically metabolic stress. Then

23:14

you got muscle damage, right,

23:16

which is The

23:18

damage caused to the muscle during resistance

23:20

training that prompts the process of muscle

23:22

protein synthesis recovery to build a

23:24

stronger and larger muscle. The

23:27

eccentric portion of the lift lowering and overall

23:29

volume contribute to this. This is why former

23:31

controlling the weight is so important. And then you've

23:33

got chemical tension and muscle damage are responsive

23:35

for most hypertrophy, but all three are the primary

23:37

drivers that work in conjunction with each other to

23:39

signal for a hypertrophy response

23:42

AKA building muscle. So mechanical

23:44

tension, guys, is definitely mechanical

23:46

tension alongside volume are the two main primary

23:48

drivers when it comes to building muscle mass

23:50

and building an

23:52

aesthetic physique. Okay? And the beauty

23:54

here is that when it comes to volume

23:56

and mechanical tension, it could be accomplished through

23:59

many different ways. Okay. Which we're gonna talk

24:01

about that in this next slide right now.

24:06

Now, as you all can see, it says here progression. Slash

24:08

progressive overload, AKA gains. Okay?

24:11

Progressive overload guys is a gradual increase of stress

24:13

placed upon the body during exercise training.

24:15

Improved training performance over time accomplishes

24:17

progressive overload, Examples include increasing

24:20

weight, increasing reps, decreasing rep

24:22

time, perform movements will better form, increasing

24:24

sets, increasing tempo lifting time. Okay?

24:26

So like, let's say you're doing AA321

24:29

negative on the way down, etcetera. And

24:31

these are all ways guys to

24:33

signify adaptation. Adaptation

24:36

when it comes to building muscle mass guys is

24:38

good. It means you've adapted, you're

24:41

overcoming, now growth is coming.

24:43

Right? Because basically what you're doing

24:45

when you're lifting weights is, you're beating the muscle down.

24:47

The muscle says, wow, I need

24:49

to go ahead and get stronger and bigger

24:52

so that don't get beat up like this again.

24:54

Okay? Then, when you eat the when

24:56

you consume the protein, you sleep, You

24:58

drink water, you live a healthy lifestyle

25:00

conducive to building a good PHYSIQUE.

25:02

Right? I'm standing from drugs, I'm standing from alcohol,

25:04

sleeping at ten hours a night. Getting enough

25:06

micronutrients, getting a high protein diet,

25:09

eating a

25:11

balanced healthy diet, you know, eighty to

25:13

ninety percent minimally processed foods.

25:15

Right? That is how you recover,

25:18

adapt, and then you're able to increase the

25:20

load, and you can go ahead and adapt

25:22

in one of these many ways that I said. A lot of you guys say,

25:24

oh, Well, do I just have to keep increasing

25:26

weight over time? No, guys. Adaptation

25:29

can fall in many different ways. It could be using

25:32

better form. It could be more reps. It could be less rest

25:34

time. It could be you're able to do the sets

25:36

more efficiently. It could be you're able to

25:38

throw the weight up faster. Right? Bar speed.

25:40

Right? You're able to lift the just throw that weight up.

25:42

Versus before you struggle to get up. These are all

25:44

signal signifiers that

25:47

you're getting stronger and better and

25:49

that muscle growth is probably going to come

25:51

your way to some degree. So

25:53

it's it's a and that's kind of a beauty because

25:56

what that allows for you to do is

25:58

it allows you to diversify your training. You can

26:00

have heavy days. You can have light days, etcetera.

26:02

And we're gonna talk about rep ranges as

26:04

well. Very soon here. But let me make sure

26:06

I covered all of this. And, yo,

26:09

I need y'all to like the goddamn

26:11

video. Alright. Y'all are not gonna get

26:13

slots like this anywhere else. Teach

26:15

you guys about getting in shape, teach you guys about

26:17

credit scores, making money, be an entrepreneur,

26:20

how to become a millionaire, how to get girls,

26:22

debates, Everything. There is not

26:24

a more diverse channel on YouTube that

26:26

gives you all this kind of content. We bring you guys

26:28

guests Monday, we got Chris Carter coming. Billionaire

26:31

real estate investor. Damn

26:34

the mongo. Right. So no one goes

26:36

as hard with giving you guys full package

26:39

podcast that covers everything. And

26:41

then on top of that, we got other channels.

26:43

We teach you guys how to get excited cars, not

26:45

get for most, lifestyle, bitches,

26:47

if y'all like that type of stuff. Instagram cars,

26:50

Instagram, then you got my other YouTube

26:52

channel, which is True Crime. We literally

26:55

cover everything between the

26:57

two of us on this channel. Yeah. Alright. The only

26:59

thing we don't teach y'all how to put makeup on. That's

27:01

about it. You gotta go to the female channels for that

27:03

one. Maybe Apple and Peach will teach y'all. Alright. Let's

27:05

think about this

27:07

guy, man. Got

27:09

you. I'll tell you

27:10

this. That that definitely didn't you know this. How

27:12

to live weights. They're too busy

27:14

racking at Donovan. Okay. Let's

27:16

see here. So we got progressive overload.

27:18

Alright. Cool. Now let's go into exercise selection,

27:21

guys. Alright. So

27:23

when it comes to exercise selection, guys, alright, you got

27:26

this is very simple. I'm sure a lot of you guys know this, but

27:28

again, this is a refresher for all the guys that are beginners

27:31

and or intermediate. That aren't aware,

27:33

compound movements guys are the king.

27:35

Alright. You got for your legs, you've got you've

27:37

got quads, which

27:39

is the quads, hamstrings, deadlift,

27:42

back, slash horizontal pulls rows,

27:44

vertical pull pull ups. Right? Chest

27:46

horizontal press bench presses shoulders, overhead

27:49

press. Guys, if you incorporate

27:51

these exercises, right, that I just have here,

27:53

which is what, six exercises,

27:56

that's pretty much hits your entire body. These are

27:58

the king compound movements. Right? For the

28:00

most part. And quite

28:02

frankly, everything else comes after these.

28:04

Normally, when I go to the gym and I train, I

28:07

always start off with a comp a big

28:09

compound movement. I always sit and when I and you guys

28:11

know I do, like, basically, my split

28:13

as I do. Full body, then

28:15

I do weak point day, then I do full body again, then I

28:17

do a weak point day. And when I do my full body workouts,

28:19

guys, I always start with legs. I start with the biggest

28:21

muscle group, and then I work my way down. I start with

28:24

legs, then I go to back. Then I go to chest.

28:26

Right? And the reason why I do that is because

28:28

the bigger the muscle group, the more energy and the more

28:31

tax again is going to be. And also, compound

28:34

lifts stimulate testosterone. So

28:37

this is why prioritizing compound

28:39

lifts and then following up with the isolation

28:41

movements such as curls, lateral

28:44

raises, you know, rear delt face

28:47

pulls, etcetera. That can be later on

28:49

in the workout. The the the cable

28:51

flies etcetera. Or you could do what I do, which

28:54

is I designated a day to hit the weak points

28:56

that typically tend to be more

28:58

isolation movement based muscle groups.

29:00

Okay? Your biceps, your triceps, etcetera, etcetera. For me,

29:02

my arms are a weak point for me. They're a lagging body part.

29:05

So I dedicate hitting arms two

29:07

to three times per week on weak point

29:09

days. Okay? I'm going to the gym pretty much. I go

29:12

full body, week point,

29:14

day

29:14

off, or I'll go right back into full body.

29:16

Etcetera. And I'm training about four to five days a

29:18

week. Let's

29:19

be honest here though. Most people hit leg

29:21

day. Why should they do legs? If

29:23

you wanna complete physique and you wanna be able to get

29:26

the most out of your body, you gotta train legs, guys. Because

29:28

when you train legs, you hit so many other muscle

29:30

groups as well. When you're squatting,

29:32

guys, you're working your core, you're working

29:34

your back, you're if you're squatting properly,

29:36

right? Because you have to brace

29:39

your entire core, right, to

29:41

properly descend and then push

29:43

back up. So there and then also

29:45

you're working your stabilizer muscles, which is why

29:47

I love compound movements. I guys all the time.

29:49

If you can get away with it, try to do most of your

29:52

movements with barbells and dumbbells.

29:54

Not machines. Machines are fantastic you're

29:56

injured, or if you're, you know, trying

29:58

to recover from something or later on towards

30:01

the end end of the workout or if you're little bit

30:03

more advanced, you can use it for something called preexaction.

30:05

Right? Then you go ahead and do the compound

30:07

lifts. But in general, you

30:10

always wanna use compound lifts

30:12

and you wanna hit legs because the legs

30:14

Right? The movements that hit legs dead lifts squats,

30:16

lunges, etcetera. They work so many other muscle

30:18

groups as well. And it's gonna help you build

30:20

a more rounded and aesthetic physique. So

30:23

for all guys out there to skip legs, if

30:25

for anything, at least do your

30:27

legs so that you can build a rounded,

30:29

a well rounded PHYSIQUE, and it's going to help

30:31

you with building better arms,

30:33

better shoulders, a more aesthetic back,

30:35

a wider back, a better v taper, etcetera.

30:38

There's so many different auxiliary benefits

30:40

from hitting the legs that it's

30:42

non negotiable, guys. You must train

30:45

your legs. Okay? For all you guys

30:47

that Jimbroughs out there that don't work their legs. Alright?

30:49

And I hit my legs three four times a week. I don't

30:51

subdue, oh, but I do hit legs,

30:54

guys. Trust me. I definitely

30:56

do. Alright. So let me well, so

30:58

we covered Alright. So let's

31:00

go ahead and go rest

31:02

periods. Alright? So login

31:05

rest periods and assistant allowing athletes to get more

31:07

volume. Their studies that show short rest periods

31:09

can negatively impact muscle growth potential, rest

31:11

three minutes per sound, compounds in around one point

31:13

five to two minutes on isolations. So rest

31:16

periods, guys, Here's the thing. I

31:18

timed my rest periods personally because

31:20

it keeps the workout honest. And if

31:22

you keep many variables similar throughout

31:24

workouts, you're able to gauge progress. So

31:26

let's say right now, right, I'm on what

31:28

I'm doing is seven sets of seven with

31:30

ninety seconds rest. Okay? And

31:32

the reason why I do that is everything is controlled.

31:35

And I know what amount of weight I'm using. So

31:37

once I'm able to do seven sets of seven with a

31:39

start weight, at a start rest period, well, guess

31:41

what? The next week when I come in or the next

31:43

workout when I come in, I raise it up two

31:45

and a half to five pounds and then I go and

31:47

do it again and I try to hit seven sets of seven. Once

31:49

I hit seven sets of seven, then I increase

31:51

the weight again. And what that's doing

31:54

is it's allowing for me to progressively

31:56

overload with tightly controlled parameters.

31:59

Okay? That allows me to assess

32:01

progress. Again, one more time. I

32:04

use rest periods. Right?

32:06

As a parameter, to help me

32:08

control and gauge progress.

32:11

Alright? If I'm able to increase

32:13

the load with ninety seconds rest, seven

32:15

sets of seven. Right? And you can do this with anything. You

32:17

can make a two minute rest. You make three minute rest. It doesn't

32:19

matter. The point is is that when you use

32:22

time rest periods, to gauge

32:24

progress and growth. It helps

32:26

you with keeping things honest and it helps you

32:28

gauge your progress. Alright? So

32:31

The takeaway here guys is three minutes percent

32:33

of compounds is okay and then somewhere between

32:35

one and a half to two minutes rest on isolation. So keep in

32:37

mind guys that I'm advanced. I've been training for well

32:39

over a decade So I'm taking one

32:41

minute I'm trying to I'm taking ninety second rest

32:44

on my compound moments because I want

32:46

the intensity high. I want to be in their swim.

32:48

I want to suffer because at the end of the day,

32:50

don't wanna look like Appland

32:52

Peach. So let's continue on.

32:54

I didn't know you're a boxer, bro. Funny.

32:56

Funny shots. Man, god damn. Alright.

32:59

So and just see y'all know. We're not

33:01

afraid of them whatsoever. So

33:03

time for attention. Alright, guys? Or

33:06

touch. Alright. It's an on I'll I'll be honest

33:08

with y'all. This is an overrated concept. Alright. This

33:10

was something that I remember blew up in the early

33:12

two thousand tens that everyone was saying,

33:15

know? Oh, yeah. Time under tension. Whoo.

33:17

Yeah. Let's go ahead and, you

33:19

know, ten second lowering up the weight

33:21

and all this other, like, wild stuff. So

33:23

here's the problem with with tuck. Alright?

33:26

Too much tuck impacts training loads

33:28

I. E. You can't lift as heavy with a four second a

33:30

centric which decreases total volume the major

33:32

driving force for potential. Alright?

33:35

TUT may be a good option for newer lifters,

33:38

injured athletes that need to light loads or

33:40

a variable that could be played with

33:42

sparingly. Alright? So

33:45

the point is, guys, is that when you're doing

33:47

time under tension, right, and you're lowering the weight

33:49

with five tens. Six sevens a second

33:52

lowering periods. What ends up happening is you

33:54

have to use very little weight to

33:56

be able to do that. Right? You have to use, like,

33:58

maybe twenty percent

34:01

of your one rep max, which at that point, you're

34:03

starting to get diminishing returns. Now, work

34:05

in time under tension work. Well,

34:07

if you're injured, you're recovering from an injury,

34:10

the doctor selling you, hey, you can't lift his heavy

34:12

loads, whatever, then this is a fantastic way

34:14

to maintain what you got and

34:17

keep from muscle atrophy, which

34:19

is, you know, losing size.

34:21

Also, something else that kind of we might

34:23

as well talk about occlusion training as well. Or

34:26

BRT blood restriction training.

34:29

Because a lot of people do that, which if guys are wondering

34:31

what that is, that's when people put the bands around their arms.

34:33

And they'd use very lightweight to get to

34:35

get more blood flow into the muscle and then

34:37

it's trapped there because of the occlusion. This

34:40

get occlusion training can also fall into this

34:42

occlusion training definitely works that has this place.

34:44

But once again, it's

34:46

something it's a tool, guys. It's it's simply

34:48

a tool for getting around potential injuries

34:50

recovering, getting back in the gym if you took some

34:52

time off, etcetera. But if you

34:55

wanna be optimal, Time

34:57

under tension is a bit of a overhyped phenomenon

35:00

that I remember was crazy back about ten

35:02

years ago. Alright. Everyone was saying, yeah, dude,

35:04

just take twenty pound dumbbells and take like ten

35:07

seconds lowering, which I mean, it'll work

35:09

right to a degree, but you won't

35:11

be using the heavy loads required

35:13

Right? And the and the set quality won't be as

35:16

high. Okay? Think of

35:18

when you're going to the gym and training and doing sets,

35:20

I'm giving you a budget. I'm giving you

35:22

tens of fifteen sets to use to make

35:24

the most of. Do you wanna take that ten

35:26

to fifteen sets and do trash volume

35:29

that isn't gonna have the highest probability

35:32

of stimulating muscle growth because you wanna

35:34

go ahead and lower it on a ten second decline,

35:36

or are you gonna go ahead and

35:38

train in that six to fifteen rep

35:40

range where you know you're gonna be able to work

35:43

with loads that are going to actually

35:45

stimulate growth. You're gonna actually challenge

35:47

yourself and you're gonna come into

35:49

that nice reps in reserve, which I

35:51

told you guys before, you want about one

35:54

to three reps in reserve. Which

35:57

also brings up the topic of failure.

35:59

Okay. So failure. A lot

36:01

of people say, Yo. Myron, should

36:03

I be taking a sense of failure? Etcetera.

36:06

Let me see here if we cover that in here.

36:09

When it comes to failure, guys, you know what?

36:12

Let's go into next slide and we'll talk about failure.

36:14

Because this is repetition ranges. Alright?

36:17

So Dr. Brad Schoenfeld put the rep range

36:19

question to the test with two separate studies in twenty

36:21

fourteen and twenty fifteen. I'll put those studies in the

36:23

description below for you all after the show. The study

36:25

showed a wide range of

36:27

rep ranges between six to

36:29

thirty five builds muscle.

36:32

Okay? So y'all heard

36:33

that. Hold on. Six

36:36

to thirty five reps. Both

36:38

stimulate muscle growth. Okay?

36:40

Assuming vitamin intensity is

36:42

matched. Alright? So Can

36:46

you build muscle doing thirty reps? You absolutely can. But

36:48

let's be honest here. Do you

36:50

want to sit there for two minutes doing a thirty

36:52

rep set? Probably not. So

36:55

I think for being like optimal and

36:57

being practical, right, I think six

36:59

and fifteen is the magic number.

37:01

Right? When you're at six, you're pretty much heavy

37:03

enough. Ryan, there's enough time on attention to

37:07

get some gains. But at fifteen reps, you're able

37:09

to also get a very similar hyper

37:11

hypertrophy effect, but you're getting a little

37:13

bit more of an aerobic effect as well. You're getting some

37:15

more general fitness in there. So The

37:18

key takeaway here, guys, is I think six

37:20

to fifteen is the most optimal, but you can build

37:22

muscle all the way up to thirty five reps.

37:24

Okay? And I think experimenting

37:27

in the different rep ranges is really good

37:29

because what it allows you to do is it allows you to

37:32

trade a variety of ranges allows you to diversify

37:35

your your training program, allows

37:37

you to keep things fresh and new, and

37:40

and it also allows you to go ahead and get

37:42

more let's say you're training in the six rep

37:44

range. Well, you're gonna get stronger from doing that.

37:46

And from you getting stronger at the six rep range,

37:48

it's going to allow you to be

37:51

able to handle heavier loads at

37:53

fifteen reps, at twenty reps, at twenty five reps,

37:55

at thirty reps, etcetera. And that benefits you.

37:57

And then at the other end, right, when you're doing,

37:59

let's say, fifteen reps, while you're gonna have the cardiovascular

38:02

fitness, right, and overall

38:04

better fitness to go ahead and deal with

38:06

the heavier loads that you deal

38:08

with later on. So all of

38:10

it works together and blends together

38:13

to make you a more diversified Ashley.

38:16

Right? And and that's what I want y'all to to

38:18

focus on as being fit healthy,

38:21

looking good, but also feeling good at the

38:23

same time. That's a huge range, though. Thirty five.

38:25

God damn. Yeah. Up to thirty five

38:26

reps. On a sitting

38:27

there in the gym. Who who who Yeah.

38:29

Five times. God damn. Yeah. Yeah. Yeah. Yeah. And

38:31

and of course, they did study. Right? And they showed that on the

38:34

most extreme end, you're still getting hypertrophy at

38:36

thirty five reps. But let's be honest here, guys. Is that

38:38

practical? For most y'all? No. Sound practical.

38:40

So so would you say, like, a heavier

38:42

weight, maybe six to ten times is

38:45

better than -- Yeah. -- thirty five times? I I'd

38:47

extend it, like, six to fifteen is probably optimal.

38:49

Okay. If if you're doing most of your work in that

38:51

six to fifteen range, you're gonna get the benefits

38:53

of both. Yeah. You're gonna get the

38:55

ability to be trained specific and get stronger.

38:57

Right? With that six rep range, But then at the fifteen

39:00

rep range, you're gonna be able to build up some aerobic

39:03

fitness and endurance as well. But how important

39:05

is it to get I should get the movement correct? Because

39:07

I feel like if you would lift heavy, in movie

39:09

is wrong, isn't that bad?

39:10

Yeah. This is why form is very, very important. this

39:12

is where a trainer can help you because -- I had a hard

39:14

time. -- if your form is bad. I had a terrible

39:16

form, bro. Yes.

39:17

I have one. No. Is better though. Yeah.

39:19

Form is very important, guys. And again, all

39:21

of this is contingent upon you using good

39:23

form and technique in the gym, guys. Right?

39:25

When all this stuff I'm telling you about hypertrophy,

39:28

this assumes you're going to the gym and using good

39:30

form. Right. You can't be in there, say,

39:32

alright, I'm not six reps, so I might have just

39:34

started to use that route right now.

39:37

And

39:37

then next thing you know, your back snaps and you come

39:39

over your house. I should

39:40

say, Oh my god. It's called FreshFit

39:43

Oh my god, man. And in our fault, bro. He form.

39:45

He was good form. Alright, guys.

39:47

So So yeah. And

39:49

then let's see here. Okay. So let me tell you

39:51

real quick about the study. Okay? So in twenty

39:53

fourteen, the study took

39:56

a split seventeen young and trained

39:58

man that performed three sets of ten repetitions with

40:00

ninety seconds and a group to seven sets of

40:02

three reps with three minute rest interval.

40:04

After eight weeks, no significant differences were noted

40:07

in muscle thickness. However, significant strength

40:09

gains were found by the group that did

40:11

three reps. Okay? So again, guys, You

40:14

don't have to necessarily get stronger

40:16

with heavy loads to build muscle, but

40:18

it is good to work in the high in the lower

40:20

rep ranges so that you get can get stronger. Because

40:22

that will allow you to have a bigger ceiling

40:26

to work for to work with so that you can go ahead

40:28

and build muscle. Right? If you get stronger, it

40:30

helps you in the long run. Alright? But it

40:32

isn't a necessary component.

40:34

Alright? When I say stronger, I mean, as in strength

40:37

specific with increasing the load. We talked about before

40:39

progressive overload, how you can increase hypertory

40:42

through other means that doesn't necessarily have to be

40:44

strength specific. It could be more reps, being

40:46

it more efficient, better form, etcetera, all those different

40:48

things. Alright? So a twenty fifteen study

40:50

guys took eighteen young and trained split men,

40:53

split them into two groups, one group performed eight to twelve

40:55

reps, and the other group performed twenty five to thirty

40:57

five reps. Subjects at both groups performed

40:59

three sets of seven different exercise representing

41:01

all major muscles. Training was performed three times

41:03

per week on non consecutive days for a total

41:05

of eight weeks. Both conditions produce significant

41:08

increases in tissue thickness

41:10

with no significant differences, note between

41:13

groups. So the conclusion is simply this, guys.

41:15

If intensity is applied correctly anywhere from six

41:17

thirty five reps can yield similar hypertrophy results,

41:20

low reps can increase overall strength

41:22

and hypertrophy but is not required if

41:24

hypertrophy is the primary focus. I

41:27

want to add that powerlifting group in the twenty fourteen

41:29

study, experienced injuries, and

41:31

the athletes were more noticeably fatigued at the

41:33

end, working in moderate ranges may

41:35

be best to mitigate injuries, which is why I tell

41:37

you guys it's a healthy blend, man. You wanna work

41:39

with heavy loads understand that a consequence

41:42

of that a lot of times it attacks taxes your central

41:44

nervous system and your ability to recover

41:46

isn't impeded and it's gonna

41:48

fuck with your sleep. And you're more injury

41:50

prone when you're lifting super, super heavy loads.

41:52

This is why power lifters a lot of times they'll

41:54

do three to four weeks Right? Where they

41:56

go hard as hell. They're training on their appuritization

41:59

scale. They're focusing on hitting certain

42:01

rep ranges as certain percentage of their one rep max,

42:03

and then they take something called a d low week.

42:05

Which is where they basically do essentially

42:07

nothing. They're working at like ten percent of their

42:10

one rep max. They're just going through the motions and they

42:12

get to hell out the gym and that deloed week is created.

42:14

For them to recover from the

42:16

built up tension from all those weeks

42:18

of training. And then that week allows them to recover,

42:21

they come back in, new training block,

42:23

and then they increase loads by a small percentage.

42:25

And then, damn, they start it all over again. And this is

42:27

how you go ahead and get into a training block. And

42:29

this is why power lifters. Right? Train

42:32

that way because since they're in a strange specific

42:34

sport, they have to gauge that. Alright?

42:36

But they also have to take

42:39

into consideration recovering so that they

42:41

can get stronger over time. Luckily, for

42:43

you as a guy that wants to just build some muscle, look out

42:45

on a beach, etcetera, you are not tied

42:47

to that strength specific training type style

42:49

because you could build muscle in a variety

42:51

of different ways, which you talked about before. With your

42:54

volume and your mechanical tension, which are the

42:56

two main things when it comes to hypertrophy. Alright?

42:59

Now, we're gonna get into application and

43:01

takeaways on the next slide. So

43:03

basically, guys, here's some takeaways from this from this

43:06

PowerPoint. Pick a workout plan that works

43:08

best for you that you enjoy. This to

43:10

maximize the most important factor, AK adherence,

43:12

ten to twenty cents per muscle group, per

43:15

body part, per week is appropriate for most

43:17

people. Train at approximately sixty to eighty five

43:19

percent of your one rep max or an RFP

43:21

between seven to ten, three to zero reps

43:23

in reserve. Okay? Increase solar volume

43:25

over time, use frequency as a tool to achieve more

43:28

volume, prioritize compound movements

43:30

and exercise selection, rest enough to

43:32

recover between sets, between one three minutes,

43:34

Temple is not as important as once

43:36

advertised. Working on rep ranges for practicality

43:39

reasons, try to stick between six to fifteen reps

43:41

for higher purchase free and below six reps

43:43

for strength. But also keep in

43:45

mind that strength isn't necessarily a

43:47

requirement for hypertrophy. And let's

43:49

go back to the other slide real quick. I wanna talk about failure because

43:51

I didn't get a chance to talk about that. Because there's a

43:53

lot of misconceptions out there

43:56

about hitting failure. And failure, guys,

43:58

essentially, when you're doing

44:00

an exercise, right, you're lifting a weight

44:02

that you can no longer continue

44:04

to do with proper form. That's when

44:06

you've essentially hit failure. Now,

44:08

you know, old bodybuilding gurus would

44:11

tell you, oh, go hard or go home,

44:13

you gotta train a failure, blah blah

44:15

blah. Well, a lot of the data doesn't necessarily

44:17

show that you need to train a failure. And let's go back to

44:19

the RIR, Thank Chris real

44:21

fast. They

44:24

they found that training, right,

44:26

where you have one to two

44:29

slides

44:29

forward. Is the reggae

44:32

back up?

44:33

Yeah. Yeah. So a lot of studies

44:35

found that leaving one, right, to

44:38

zero sorry. One to three reps

44:40

left in the tank guys is actually better

44:43

because what happens is Okay.

44:45

Let's say you take a set of failure. If you take

44:47

a set to actual failure, what

44:49

happens is your the quality

44:51

of the following set is going to deteriorate.

44:54

Okay. Let's say I take two twenty five.

44:56

Right? And I bench press that for ten reps.

44:59

Well, and hit an RPE ten or AIRRIR

45:02

of zero, which means I could not have done

45:04

more reps. I could not have done more weight. Alright?

45:06

I have a hit complete failure. Well,

45:09

when I do that second set, and y'all

45:11

know what I'm talking about that go to the gym. You're gonna

45:13

get maybe If you really took it to failure, you're

45:15

gonna get maybe 345

45:17

reps if you're lucky. Right?

45:20

So what have I effectively done? Now I'm only

45:22

getting fifteen reps. Right?

45:25

But let's say, I did seven

45:27

reps instead of ten. While

45:29

now, since I did seven reps, the second

45:31

set, I could do seven reps. The

45:33

third set, I could do seven reps. The

45:36

four set, maybe I get six. But

45:38

what have I done? I've done more reps,

45:40

more sets, which equates to

45:43

more volume and more overall poundage. I've

45:45

I've lifted more weight. So

45:47

therefore, my total

45:49

work has went up. From

45:52

not doing from not going to

45:54

failure. Yeah. So though going to failure

45:56

is good in some instances. A lot of

45:58

the time, it impedes your ability to get quality

46:01

volume in. Because when you take that first sense of

46:03

failure, what's happening is it

46:05

hurts your ability to get quality volume for

46:07

the rest of subsequent

46:08

sets. Now, I know what y'all bright asking.

46:10

Look, Myra, why don't

46:11

I just take the lessons of failure, bitch. Stop

46:13

being a pussy dead, Well,

46:16

the reason for that, guys, is because when you're a

46:18

natural athlete, okay,

46:22

taking sets of failure all the time is

46:24

going to have long term consequences on

46:26

your ability negatively, of course.

46:28

They're going to impede your ability to recover.

46:30

Your ability to get overall quality volume

46:33

in for the rest of the week. And

46:36

in general, it just it just fucks with you. It hurts

46:38

your overall goal. I guess, I start to get into

46:40

that diminishing returns, spectrum that I

46:42

talked about. And that is not what you want

46:44

as a natural trainee. The goal again

46:48

is to stimulate not to

46:50

annihilate. To stimulate get

46:52

the hell out the gym, recover, repeat.

46:55

That's what you wanna do. And for you to do that,

46:57

you gotta kinda dance around Okay?

47:00

Training failure. Now, when it comes

47:02

to training a failure with isolation movements,

47:05

cool. That's not a bit. That's not as bad. Because

47:07

when you train failure with maybe a bicep curl, trusive

47:09

extension, shoulder raises, etcetera. That's

47:11

not that bad because that since it's a isolation movement,

47:14

it's a small muscle group, it's not gonna have

47:16

it's not gonna impede your ability to grow

47:18

to the same extent as you taking

47:20

deadness of failure, squaw's of failure,

47:22

bed rest of failure. And if you guys noticed, these compound

47:24

movements You've taken a failure. Scott is dangerous.

47:27

Next thing you know, you're on the bench. Oh, I can't get this

47:29

bar off me. Are you doing a are you doing a squat?

47:31

And next thing you

47:32

know, you're just sitting there at bottom like this. Like, Man,

47:35

there's a video. It's a l. Of a girl

47:37

on Instagram or TikTok where she was

47:39

doing the squats on the bar, but she could

47:41

get it up. And no one helped her because the

47:43

last time somebody helped a girl in the gym, they

47:45

they got --

47:45

Yeah. -- caught for me too. Tic

47:47

Tic Tic Tic Tic Tic Tic Tic

47:48

Tic Tic Tic Tic Tic Tic. So

47:50

so so yeah, guys.

47:52

This is why training a failure

47:54

in general is not a good idea. No.

47:56

Where are some examples where you can train a failure and

47:59

not deal with negative consequences? Well, let's

48:01

say you have a training block where you got

48:03

three weeks on, one week off. On that

48:05

last week, Okay? Before the

48:07

deload, you can go ahead and hit sets

48:09

hit more sets to take more sets of failure because

48:12

you know that you got a week where you're gonna

48:14

be able to recover And that's called super

48:16

compensation, guys. Okay? It's a term the bodybuilding

48:18

community called super compensation, where you take

48:20

that last training block of your week.

48:23

Go hard as hell, take such a failure that you

48:25

otherwise probably wouldn't have taken a failure. Okay?

48:28

Take that deload week, recover, optimize

48:30

sleep, optimize protein, and take optimize

48:33

your nutrition and then bam come in the

48:35

week after and you're gonna be ready to go and

48:37

you'll be able to increase the loads. Right?

48:40

By two to five percent. Right? But sorry.

48:42

Between one to five percent. Right? If you decrease

48:44

the one five percent, you're lifting too light little in the

48:46

beginning. But you guys get the general idea here.

48:48

Alright? This is why taking excessive failure

48:51

is not a good idea under those exceptions

48:53

that I gave you all

48:54

before. There might be one or two others that I'm forgetting right now at

48:56

the top my head because I'm giving this y'all off the top.

48:58

Plus,

49:00

But in general, stay away from failure so that you can

49:02

get more quality sets over a period

49:04

of time and then go ahead and take excessive failure.

49:06

As you get closer and closer, to your cycle

49:08

being done, not not your steroid cycle, your training

49:10

cycle, and then hit that d load week and then

49:12

go ahead and recover. And I think you should

49:14

guys be taking a d load week every three

49:17

to five weeks depending on your volume,

49:19

your, you know, your your fitness

49:21

level, your experience level, etcetera.

49:23

Cool. Alright, man.

49:26

I think we covered a bunch of shit. Yeah.

49:29

Yeah.

49:31

Yeah, man. So I started

49:32

to make sense to know what I'm doing in the gym.

49:34

I've seen these slides as well. So I'm learning too, man. Yeah,

49:36

man. So, yeah, guys, first fit rumbel dot

49:38

com slash first fit. Right now, you guys know I

49:41

have personal training business as well.

49:43

I don't really take clients on like that, but if

49:45

y'all really want to, you can hit me up on Instagram,

49:47

unplug fit. DM me the word.

49:50

Shit to fit or something or fitness fitness.

49:53

And and I'll yeah. Just say DM me

49:55

fitness and, you know, if gotta

49:57

be serious though. Yeah. You gotta be serious and you it

49:59

ain't gotta be cheap, guys. I'm I have to keep

50:01

my prices high to make sure that I have enough time

50:04

to devote to the people that are most serious and

50:06

obviously the podcast. That's my main focus. Now I've

50:08

kinda tapered off the fitness business. But if

50:10

you all want me to work with you, etcetera, I

50:12

will. Just shoot me a DM say fitness on it, unplug

50:14

fit. But that is a general

50:16

overview on hypertrophy. We didn't go out

50:18

to nutrition. I wanna make this very clear, guys. We didn't go

50:20

out to nutrition. Went into training, hypertrophy,

50:23

periodization, adaptations, etcetera.

50:26

Alright? So let's say some of these

50:28

chats. Why don't you say just real quick? Why don't you

50:30

say, like, how important is training in itself

50:32

and overall schema like being in

50:34

shape? Because I think, personally, training is

50:36

definitely important, but nutrition is very important

50:38

too as well. Yeah. So The

50:41

training is the stimuli. Right?

50:43

And the the nutrition

50:45

is what actually changes you. So I've always said

50:47

it, you know, Greg Plt famously said years ago, I remember

50:50

this sticks to me to this day, a decade plus

50:52

later. He would say, think

50:54

of your body as clay. Right? And

50:57

the heat Right? Which is the gym,

50:59

lifting weights, warms up the clay.

51:01

Their nutrition shapes the clay. Right?

51:04

Eating properly, getting enough micronutrients, getting

51:07

enough surplus tea, etcetera. So yeah.

51:09

Oh, y'all running the ad already. So

51:12

yeah. But you always have but the thing is is that

51:14

you always have to train because the training

51:16

and the nutrition work in tandem. You train,

51:18

stimulate, and then bam, the nutrition

51:20

comes in and gets helps you get the gains

51:22

from that stimulation. Cool. And then, bam, they

51:24

work together. Right. But alright.

51:27

Cool. Let's real quick. We're gonna

51:29

run an ad, then I'm gonna hit you guy oh, then we're gonna do questions.

51:31

So guys, super much questions in. Just a quick

51:33

word for more sponsors, and then I'm gonna go ahead

51:36

and answer I think y'all learned the most when I answered questions.

51:38

Because, obviously, there's some things in the PowerPoint

51:40

I had to abbreviate or whatever. I might have

51:42

not covered in excruciating detail that you

51:44

might have questions about. So let's go ahead, run

51:46

that

51:46

ad, and then we're gonna get into the q

51:48

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bills? You have rubber Frank is in the chat as

53:14

well. Oh, yeah. Yeah. Yo, guys. Real quick, announcement.

53:17

Yeah. Robert Frank will be here late

53:19

March. We got locked

53:20

in. He's gonna come out of the podcast. He

53:21

is hilarious.

53:22

He's he's hilarious. He's

53:23

back. Nothing. Chad's a Robert Frank man. He's gonna

53:25

be here on the podcast in late March, man. I remember

53:28

watching his videos. Yeah. The car go

53:30

crazy. Like, ten years ago. So shout

53:32

out to fucking Robert Frank agonist.

53:34

That's the home you're in here, man. Mhmm.

53:37

And obviously, wish him a speedy recovery.

53:39

I know he he had a surgery and everything like that. He's getting

53:41

better. So shout out to him. He's gonna come here

53:44

nice and tan and juice free, I'll pause.

53:46

Of course. Okay. He

53:50

don't love you five. Fresh take notes

53:52

on today's podcast. Definitely did. Long

53:54

time, F and M supported here, but is Fresh ever going

53:57

to get fit and it's fit ever going to get

53:58

FreshFit. be a great challenge for both of you. Never

54:00

on both, guys. Okay. Fuck. Fuck.

54:03

Oh. Fuck on. I I believe that

54:06

definitely we are taking steps

54:08

to get to that point. I think you've

54:10

definitely horizon brought in your horizon

54:13

for wardrobe, but the boots and

54:15

the, you know, the jacket.

54:16

I've had those forever. Oh, no. The new one's

54:18

from a, you know I mean, it's black. Your gift.

54:20

Yeah. And then me as well, you know, I took initiative

54:22

hydrotrainer. I'm in the gym more frequently now. That,

54:24

you know, that breaks before. But now,

54:27

he won't dude, he won't even better when girls, like, oh, you look

54:29

different. I'm like, stop the cat improvements. So I

54:31

think personally speaking, guys, It's enough

54:33

time to make that change for each

54:35

other. So think this is on the way. It's on

54:37

the way. There you go. Where we at here?

54:40

Logs that after enough support no. Sorry. Some

54:42

guy that Jim says is genetics when commenting on my

54:44

physique part of it is, but I also have been

54:46

in here four days a week for the last four years.

54:48

That was my event. Thank you, guys. Yeah. I mean,

54:50

guys, it's it's true though that genetics absolutely

54:53

do play a role. I mean but genetics play

54:55

you you look at someone like Phil Heath.

54:56

Right? I

54:57

mean, bro, those are, like, top tier genetics, coupled

54:59

with hard work, dedication years,

55:02

and steroids, bro. You're

55:04

undefeatable at that point. Thoughts

55:07

on house phone smash against

55:09

septicon? Karma man. Unaware.

55:11

I don't know. No.

55:11

He's he's not too trendy. What?

55:13

Yeah. You didn't know? Oh,

55:17

hold on.

55:18

alright. Okay. Let's have a twitch.

55:20

Oh, we gotta get on twitch. Oh, yeah. Right.

55:23

Right. Yeah. Okay.

55:25

Fresh good job, bro.

55:26

Hey. Okay. That's what

55:28

That's the one Elbro. Yeah. My gosh. It's

55:30

all good.

55:31

Alright, guys. Come on over to Youtube because I

55:34

told you that very bad. Yeah. But he

55:36

did, though. He did. He

55:39

did? Yeah. It's all over YouTube.

55:41

I think how to

55:42

kinda, like, lay it out the

55:44

bag and then nigga's Alright. Alright. Fresh. Nigga. Cool. Cool.

55:46

Damn. Alright. Well, it is what is I didn't know.

55:50

If also Sunday dollar. Thank you

55:52

so much. Finally, what took so long? Did Big

55:54

Mo take the stairs? FBI.

55:57

FBI. Chris, it's time for you to flip his dirty

55:59

box or inside out and say we do a lot.

56:06

Yeah. That's just a liquor

56:09

hit. Yum,

56:11

the monk hold.

56:12

Yes. Think of breath. Hello. Let

56:16

me say you're thirty yard digger, bro. We

56:24

do a lot. No. No.

56:32

That's funny, bro. That's funny. Just think

56:35

about it better enough. Yeah. That's funny, bro.

56:42

Leo. So

56:44

cute, dear, Chris. It could be it

56:47

could be some random shit while

56:49

we do alive. Nigga.

56:51

We're on a boat. What are you talking about? Yeah.

56:55

We don't know. Yeah. We

56:57

are live on a boat, though, man. Yeah. Which boat on the

56:59

shirt? Yo. We do it live. He literally

57:01

used that excuse for anything, bro. He's

57:03

like, they go fuck up. We do it live.

57:05

Like, Chris, don't wanna show him.

57:08

That we do our time, bro. That's one because

57:10

I'll do a

57:10

live, man. Make

57:13

it safe versus dirty boxes.

57:20

Yo, Chris? Yo.

57:22

Chris, you know you know that guy I was wearing a set

57:24

box, sir, every day? No. No.

57:27

Yo. It's it's been Gold Baro. You you didn't

57:29

see it? No. No. That's all you. Right?

57:31

No. That's all. Cool. Cool. Cool. Cool. I see. He he changed

57:33

one of his boxers, bro. He's six watches. Sounds good.

57:35

Yeah. I think it's better on joyous now, bro, because I

57:37

don't think we'll be out of you too much longer now. You probably

57:40

won't, bro. That's much.

57:42

That's what you

57:43

can. Number one, miss Podcasts of the fucking world.

57:45

Right? Yo. The reason I

57:47

was at the moment, miss Podcasts World because we got the

57:49

double one fucking Chad the

57:50

world. Y'all are fucking hilarious, bro.

57:52

You guys are ruthless. You gotta make fun of our

57:54

ops. You guys make fun of us. You guys

57:56

make fun of everybody. Everybody. guess.

57:59

You know, it was a chat that came on with the term apple

58:01

and peach. You know what I mean? And what was the other one?

58:04

Was was the other Screech, Apon

58:06

Beach. Apon Beach.

58:08

That age of apronpiece doesn't call it.

58:11

Yeller, hilarious. Alright. How

58:13

often should I work out arms to get them bigger?

58:15

Is there any also any special regiments

58:17

to do So other than

58:19

the basics. So I will start with hitting

58:22

two to three times per week first and

58:24

then going from there. Frequency guys

58:26

and they've done studies on this too. I didn't talk too

58:28

much about just to bring this back on frequency.

58:31

Training muscle grip two or three times per week is superior

58:34

to training it only one time per week. Why is that? Well, because

58:36

you get more chances to simulate the muscle. And

58:38

on top of that, you could do better sets. If you

58:40

do ten sets a week, right, for arms, Think

58:43

about that. If you do ten sets on one day,

58:45

well, the quality is gonna drop off after

58:47

maybe set seven. Right? But if you do

58:49

ten sets. Right? And

58:52

you split it up over or twelve sets, split

58:54

it up over three days. What winds up happening

58:56

is you're able to do more load, higher

58:59

quality sets, better sets over those

59:01

three days that are spread. So I would say

59:04

FreshFit out and train as hard as you can

59:06

as far as, like, you know, getting that RIR as

59:08

close to failure without

59:10

actually going to failure as possible. Alright. Thank

59:12

you for this. I've gone back in the gym and I

59:14

need advice on gaining mass. Joe pro.

59:16

Joe pro. Good. What about steroids?

59:18

Don't do it, guys. Let me let me give you a quick little

59:20

talk about steroids. Don't

59:23

do it. Train it's not

59:25

the train naturally for as long as you possibly

59:27

can before you decide to go on a dark side

59:29

and to be honest with unless you're trying to be a professional

59:32

bodybuilder, a professional fitness influencer

59:34

or something like that, there's really no need

59:37

to use drugs, bro. You guys could build a very

59:39

natural aesthetic physique without using

59:41

drugs. It's gonna take more time. It's gonna take more

59:43

diligence. Right? But it's worth

59:45

it for the long term health benefits, for the long

59:47

term ability to maintain

59:49

your lean body mass without using drugs, and it

59:51

just say worth it, bro. Really isn't worth it, man. There's

59:53

no need to go to the dark side guys if you're not a professional. Mostly,

59:55

I just wanna look on a beach. You could look on

59:57

a beach without using drugs. And the thing

59:59

is, too, if you guys are gonna think about doing that shit,

1:00:02

train naturally for five to ten years at least first

1:00:04

so that you can get the ruder metric basics down.

1:00:06

Also, people don't talk about the dark

1:00:09

side of actually going on dark side because if

1:00:11

you do steroids per se. He wanna

1:00:14

smash

1:00:14

shlicks. He really may not work. So,

1:00:16

like, bro, you're doing it to get girls? He might

1:00:18

work at the end. So, bro, think about it before you do

1:00:20

it. Yeah, man. King Light,

1:00:22

I'm talking to twenty three pounds. It look

1:00:24

like ish. What can I do to total up in three months?

1:00:27

I can lie if you throw in. Yeah. You know you know what to do

1:00:29

next, bro? Alright. And Light up, Bruce. Two

1:00:31

bucks. And then twenty bucks,

1:00:33

Drew Drew ran. He's saying that because that's what everybody says.

1:00:35

They say tone up like idiots. Our capacity tested

1:00:37

this as well. Lifting, we'll change your life. Bennett it every

1:00:39

day for five years now. It makes your life great in

1:00:41

so many ways. Myra look and jacked as well. I appreciate

1:00:43

that, man. And then Michael Make

1:00:45

sure of Adar. Thank you. I just started working out.

1:00:47

This gonna be motivation to stop being a low

1:00:49

apple and beach. Most valuable podcasts. If you

1:00:52

don't think so, I got two words for you. Second,

1:00:54

triple h voice. I appreciate that, my friend.

1:00:56

Go to straight, Myron. Any advice for dealing, and that's from

1:00:58

Citi Auto. Tell you about some car and

1:01:00

goes, go to straightmart. Any advice for dealing

1:01:02

with loose skin as people lose weight over a hundred

1:01:04

pounds. I have red intermittent fasting helps a

1:01:06

bit. Okay. Camp. The reason why a lot of times y'all

1:01:08

get loose skin when you lose weight is that you guys

1:01:10

lose the weight

1:01:11

too fast. Okay? You don't wanna

1:01:13

lose more than one to two percent

1:01:15

of total body weight per week when you're dieting.

1:01:17

Okay? And that's what I've been doing with Moe. I know a lot of y'all

1:01:19

roast Moe. Oh, you're fat fuck? Which is a fat fuck?

1:01:22

However, he's been losing the weight nice

1:01:24

and slow and systematically. And the reason why guys

1:01:26

is because number one, I wanna make sure that he

1:01:28

keeps the weight off. Right? Lose the weight keep the weight off.

1:01:30

Number two, we don't want him to feel the negative

1:01:32

effects of the diet too early on because it's a

1:01:34

marathon, not a journey. Right? Number three,

1:01:37

wanna keep adherence high. Keep adherence high

1:01:39

by making a feel like he's not dieting.

1:01:41

The more the closer you can feel to end up feeling

1:01:43

like dieting, guys, the longer you're gonna stick with it, hence

1:01:45

the more weight will be lost. And then fourth, it

1:01:47

will minimize loose skin any

1:01:50

any other things that might be less aesthetic.

1:01:53

So this is why it's so important to lose the weight.

1:01:55

Slow, systematically, patiently,

1:01:57

and prioritize adherence over

1:02:00

fast weight loss. This why so many people that lose

1:02:02

weight quickly almost never keep it off. this why

1:02:04

ninety plus percent of diets

1:02:06

fail. Lose the weight. Nice and

1:02:08

slow to get the host. Alright.

1:02:10

Finally, fitness Friday. Used to be two hundred and but

1:02:12

now a hundred and sixty nine with all the muscles can't stop. Won't

1:02:14

stop. Good to you, man. Harrison, o h,

1:02:17

megaphone? I think that

1:02:18

is Oh, it's a barbells. Oh, barbells. Shout to you.

1:02:20

Hey, I've never got to make this quick at work right now, but

1:02:22

I'm twenty five for seven, a hundred ten pounds, and

1:02:24

I'm trying to eat five times a day. What

1:02:26

are some workouts you recommended types of meals to

1:02:29

eat? Oh, what's a good beginner workout routine?

1:02:31

For beginners, guys, go to the gym two you

1:02:33

go to the gym three times a week. Full body workouts,

1:02:35

make sure you have a high protein diet, one gram per

1:02:37

pound of body weight, sleep eight to ten hours

1:02:39

a night, drink plenty of water, you should be pissing clear

1:02:42

every day, or sorry, you should be pissing clear all

1:02:44

day should never be seeing yellow urine. If you see

1:02:46

yellow urine, that

1:02:48

means you're not hydrated. And

1:02:51

and then he and a chloric surplus, my friend. Okay?

1:02:53

And a caloric surplus means you eat more calories

1:02:55

than you need. And not too much though. A lot of

1:02:57

y'all go on a thirty book, AKA drimmer book, you

1:02:59

ate a thousand calories over, what the fuck you're supposed

1:03:01

to eat? Three to five hundred calories

1:03:04

over maintenance. One more time. Working

1:03:06

fat pieces of shit out there that are gonna use that as excuse

1:03:08

to eat a bunch of crap. No. Three

1:03:11

to five hundred calories above your

1:03:14

maintenance. So that means your maintenance calories

1:03:16

is two thousand to maintain your weight at hundred fifty

1:03:18

pounds, you will consume No more than

1:03:20

thousand three hundred to two thousand five hundred calories

1:03:23

extra per day. Alright?

1:03:26

Okay. Cool. That will allow you to lead build lean

1:03:28

body mass nice and slow and minimize

1:03:30

fat gain. Because trust me, I did a dirty

1:03:32

book myself, bro, that shit was the worst. Are

1:03:34

these sets per body part or total? Promotional

1:03:37

group. FreshFit Take notes fresh.

1:03:40

Thanks, Hiro. This important is fuck. I just signed

1:03:42

up to HCT, so I'm gonna take notes after the stream

1:03:44

and implement in my training program for clients. Awesome

1:03:46

myself. Don't worry, bro. And I'll put the studies down

1:03:48

below for y'all after this stream is over with the time

1:03:50

stamps. I'm a wrestling coach for my old and middle school

1:03:52

high school. During the session, we do fall. Calcitics

1:03:55

to stay lean and body control, and during the off season, wearing

1:03:57

the weight room conditioning and drooling. Alright. Cool. Hey, afternoon.

1:03:59

First, so and that's from camp two times. Have

1:04:01

enough first super chat ever. Just curious, I

1:04:03

wanna ask y'all about ice baths. What's the pros

1:04:05

and cons regarding that particular method?

1:04:08

Okay. Sam T3G. Fantastic

1:04:10

question. When it comes to ice bath, cryotherapy,

1:04:12

etcetera,

1:04:14

there's evidence that shows it's actually not good

1:04:16

for high entropy.

1:04:16

They said that it doesn't really hit benefit in any way. Yeah.

1:04:18

It just feels good. Because it's mental.

1:04:21

Yeah. So it's not good. So here's the thing.

1:04:23

And this is where trading for to be an athlete

1:04:25

versus training for aesthetics are two different things.

1:04:28

If you're an athlete, especially a contact sport

1:04:30

athlete, football player, rugby player, etcetera,

1:04:32

and may have basketball player. You can hit all the time,

1:04:34

whatever, eyes are good because you're gonna you're gonna

1:04:37

make sense to deal with soreness. Yeah. Okay?

1:04:39

But if you're in the gym to build muscle

1:04:41

mass and look aesthetic, Ice baths, cryotherapy,

1:04:44

etcetera, are not good for you. They they

1:04:46

do not help. They actually they actually can

1:04:49

impede your ability to

1:04:51

maximize hypertrophy. So it's

1:04:53

up to you what you decide. Right? That comes down to

1:04:55

your personal preference and what your, you

1:04:58

know, athletic discipline is. If you're a hockey player,

1:05:00

football player, etcetera, getting that fucking eyes back. Go ahead.

1:05:02

Right? Because at that point, performance overrides aesthetics.

1:05:05

But if you're a dude, just try to look good on a

1:05:07

beach or whatever. Stay away from the ice baths, guys.

1:05:09

Yeah. Alright? Nicholas, Andre. Thanks

1:05:11

for your full package, guys. We are

1:05:13

the best package. I gotcha, baby. MEB.

1:05:15

Shout's f net for all the knowledge, a one as always. We

1:05:17

gotcha, man. My goal guys, like I said before, is

1:05:19

to provide you guys more value than our ops,

1:05:21

whether it's Lappell and Leech or

1:05:23

Playback or Ethan Decline or

1:05:26

Hasan, Lasan, whatever the hell

1:05:28

his name is, our goal is to bring y'all more

1:05:30

value than them. So we continue to do

1:05:32

the Elliott Wave review. You could

1:05:34

do one broker, Chris. If you don't mind.

1:05:37

Ukraine you covered all

1:05:39

topics, but there's one topic you're constantly shying away

1:05:41

from high end proved d game. I knew FreshFit gonna read that

1:05:43

one. I will study as well

1:05:46

on this actual topic here regarding d game.

1:05:48

So, guys, if you're in the gym, right, and you wanna

1:05:50

be good with ladies, all freaked animal

1:05:52

will increase. So and

1:05:54

gives you better action. So bro, this

1:05:56

is kinda like a, I wanna say, cover

1:05:59

or like a foundation. D game itself, you gotta

1:06:01

learn somewhere else. I'm just saying, with directions

1:06:03

and also as well being, like, a domino

1:06:06

wise, if you're in gym fitness, do the

1:06:08

way

1:06:08

better. So also, can you guys do me a favor?

1:06:10

I'm looking right now. We got five thousand hundred you guys

1:06:12

watching right now. We only got two point six k likes.

1:06:15

But can you guys get us to five thousand likes on this

1:06:17

special episode where we're giving you guys a sauce? just

1:06:19

did whole pre PowerPoint presentation lecture.

1:06:21

Yeah. You guys are FreshFit Academy right

1:06:23

now, helping you guys become better men all around.

1:06:25

I love you guys get guys get fit, get girls,

1:06:27

be attractive, get your money out point, how to become millionaires,

1:06:30

invest in real estate. Got a billionaire real estate investor

1:06:32

coming on Monday for y'all and for the pod, the best

1:06:34

part is free. It's all

1:06:35

free, bro. It's all free. Because

1:06:37

we're gonna try to

1:06:37

sell you on no course. Yeah. We're not try to try to sell you

1:06:39

guys nothing. Don't care if any LGMD saved fitness.

1:06:42

My goal is to go ahead and give you guys

1:06:44

the free information so you guys to go

1:06:46

ahead and build the training program and become better

1:06:48

man and get in shape because being fat

1:06:50

is unacceptable. Alright? Or

1:06:52

at the very least, with this info that you know now,

1:06:54

you go hire your trainer and you know your trainer. You know

1:06:56

what? We're gonna hire else at least

1:06:58

you know now. Okay. The trainer should know about these

1:07:00

concepts. I'm exactly with you. If you when

1:07:02

you ask your trainer, hey. Can you tell me about

1:07:04

MRVMED, all this other stuff?

1:07:07

RIR, RPE, rate receiving assertion.

1:07:09

If they don't know these things, bro, it's a

1:07:11

--

1:07:11

Yeah. -- nope. Okay? That way, you don't get financed.

1:07:13

So this will educate you so that you actually hire

1:07:15

trainer who knows a fuck he's talking about and giving

1:07:17

you guys a proper volume for you.

1:07:19

That's very true. For leg day, can you do

1:07:22

just leg press? Legs, hamstring curls,

1:07:24

and cap raises for five sets, eight to twelve reps. It's

1:07:26

tough to go hard on legs because I do about five

1:07:29

to six days a basketball week or cardio.

1:07:31

I'll keep it a thousand with y'all. I only do

1:07:33

for legs, leg press, squat, lunches,

1:07:35

deadlifts. That's it. I'll do nothing else. I used

1:07:38

to do legs legs touching all that other bullshit, but

1:07:40

not. You don't need that. I

1:07:42

keep starting and quitting until I found a routine I could

1:07:44

adhere to finally getting Jack full body

1:07:46

seven days a week, two sets each

1:07:48

of push pull legs just push up

1:07:50

and push up pull up variations, pistol squats,

1:07:52

and never get sore. Alright. That's on tupro. I mean, if

1:07:54

you wanna train every that's up to you. But I mean, maybe

1:07:57

take a dare to often increase the intensity

1:07:59

of your training days. Rightest

1:08:01

revival goes with the weight loss, but

1:08:03

a gut bio plays a factor, things

1:08:05

like like to a biff. That's

1:08:08

a billiest. Billiest. Ruger leads to

1:08:10

fat balance reduction and assists quicker recovery

1:08:12

even in healthyactive adults.

1:08:14

Okay. Well, Here's the thing, bro. We're talking

1:08:16

about you're you're talking about you're

1:08:19

stepping over dollars to pick up quarters when

1:08:21

you start to get at that level. We're talking about hypertrophy building

1:08:23

muscle mass in general. Inhering to basic

1:08:26

lifestyle sentiments that's

1:08:28

gonna build you an aesthetic PHYSIQUE. You know, when

1:08:30

you really wanna optimize at that top one or two

1:08:32

percent, then you can worry about that type of stuff.

1:08:34

But most people don't even got that foundation

1:08:36

down to actually utilize that stuff. Like, it's

1:08:38

like the person who asked me, what about creatine? What

1:08:41

people ask me to push you like that? Creative. What are your

1:08:43

thoughts on test boosters? Whatever. You know what I replied?

1:08:45

How many hours of night do you sleep? Five.

1:08:47

How often do you go to the gym? Two or three?

1:08:49

How often do you do compounds? Or once every now

1:08:52

and then? Okay. How many carats per day do you

1:08:54

per day? I don't know. Well, how many cars you consume

1:08:56

per day? Who? I don't know. Like, What's

1:08:58

your water intake like? I don't know. Bro, if

1:09:00

you don't have answers to these basic questions, you

1:09:02

have no business asking about creatine because the

1:09:04

foundational stuff isn't taken care of.

1:09:06

Yeah. Alright? The one I So many people

1:09:08

in the fitness industry are are people that get into

1:09:10

fitness are way more concerned with

1:09:12

picking up quarters leaving hundred dollar bills at the

1:09:15

bottom. And the hundred dollar bills is what's gonna get you what you

1:09:17

need to. You don't need the fucking quarters. You need the hundred dollar

1:09:19

bills. So people don't take care

1:09:21

and focus on fundamentals Right?

1:09:24

That are that are eighty percent of the night percent

1:09:27

of the equation. They focus on the top five

1:09:29

percent.

1:09:29

Do I need to create it? Should I taking the supplement? Blah

1:09:31

blah blah? Here's a new slash real. Supplement are

1:09:34

useless ninety five percent of the time

1:09:36

for ninety five percent of the people because most

1:09:38

y'all don't even have the basics fucking down. If

1:09:40

you're not counting your calories, if you're not sleeping eight to

1:09:42

ten hours a night, you're not drinking enough water, if you're not eating

1:09:44

spinach a kale every fucking day. If

1:09:46

you aren't on a regimen and weight training program

1:09:48

that has you doing progressive overload getting better over time

1:09:50

using compound

1:09:51

moves, etcetera. You have no fucking business even

1:09:53

asking about supplements. Yeah. You

1:09:55

know what people do? They see these guys online

1:09:57

on Instagram, take talk with these products,

1:09:59

and let you know, if I get if I take whatever he's taken,

1:10:02

I'll be the same way. But they did see the journey,

1:10:04

the guy to get to that point. Years in the

1:10:06

game where he needs that to actually get

1:10:07

improvements. They don't see that part. Yeah. They think

1:10:09

the supplements is what got on like that. No. Yeah. That

1:10:12

blood sweat and ears is what got up to that

1:10:14

point. And maybe stirs in some case, not that fucking

1:10:16

dumbass supplement he's telling you. Yeah. The supplement

1:10:18

industry guys our scammers ninety nine percent

1:10:20

of the time. That's why they always have to keep closing,

1:10:22

opening re a backup, rebranding,

1:10:25

etcetera. Mhmm. How do you break through a plateau, unable

1:10:27

to lift as much as I used to? Hey,

1:10:29

Shajak, you need you might need to take a deal

1:10:31

a week and or use another

1:10:33

parameter to assess your goals sorry,

1:10:35

assess your progress. From like I said before, maybe

1:10:37

more reps, rest lower respirates, better

1:10:40

form, etcetera, remember. There's many ways

1:10:42

to skin a cat when it comes to assessing

1:10:44

progressive overload. I

1:10:46

broke my knee cap when I was in high school, started

1:10:48

working out about seven months ago, have struggling

1:10:51

with squatting and leg days. What would be the best workout

1:10:53

to strengthen my knee? And that's from Lion El

1:10:55

Rey. Yo. Go ahead and get with a physical therapist,

1:10:57

my friend, Dan. Yeah. Okay. You're gonna need to do some rehab.

1:11:00

You all need to be watching the TimCast tonight. They have

1:11:02

Jeff Younger on whose ex wife is transitioning

1:11:04

their toddler son. The divorce court is

1:11:06

shit is wild. Amen.

1:11:09

It is what it is bro. Cloud World, Corey Clark.

1:11:11

Cardio, before after work out, or

1:11:13

make cardio its own day within your workout

1:11:15

routine.

1:11:16

That comes down to you. Ryan,

1:11:18

that comes down to you. I

1:11:20

say if your goal is to build muscle

1:11:22

mass limit cardio because

1:11:25

it might impede your ability to

1:11:27

build muscle mass, especially if you're a leaner individual.

1:11:30

And you don't want the cardio to be way too taxing.

1:11:32

So I always say it's

1:11:35

better to control your diet than to add in cardio

1:11:37

because you control your diet, then you won't need

1:11:39

the cardio. then as you get, you know, especially

1:11:41

when you're dieting, as you start to run out of options

1:11:44

with lowering calories, when you could go ahead and start

1:11:46

implementing cardio because it's a new stimuli, if that makes

1:11:48

sense. Yeah. Less is more a lot of times especially when you're

1:11:50

dining. But if you're trying to build muscle mass, bro,

1:11:53

you know, unless you're fat slab and you really need

1:11:55

to lose weight, I would say, do the cardio, but

1:11:57

go ahead and minimize. Don't do it before

1:11:59

the weights, prioritize the weights, and then try to do

1:12:01

it as far apart as

1:12:02

possible. Or do it after the weights if you

1:12:04

must? Yeah. So like for me now, I'm trying to lose my

1:12:06

body fat. So what I'll do is I'll work out

1:12:08

and we'll do card of, like, fifteen minutes max.

1:12:10

And then go I'll go in

1:12:11

Sona. That way, I can burn weight, but I can still

1:12:13

push because I did the weights first. Yeah. Prior

1:12:15

to weights, guys. Yeah. Alright. I'm gonna

1:12:17

best shape my life. Thanks to this w podcast.

1:12:19

Just made a year a month ago. Doing

1:12:22

a bodybuilding competition in

1:12:23

August. Let's go. Shadi, do Carmas?

1:12:26

That's that's a little over. Pro book. Goddamn. My calves are,

1:12:28

like, non exist in working life two times a week. Anything

1:12:30

I'm doing wrong? With calves, guys, since they're

1:12:32

a they're a muscle fiber that is

1:12:34

more they're more

1:12:36

prone for endurance, you can go ahead and hit calves

1:12:39

more often. I know guys that hit calves every day.

1:12:41

Alright? So you your calves can take a beating,

1:12:43

so that's a muscle group that you can actually train fairly

1:12:45

frequently. With a lot of volume and be okay and

1:12:47

recover pretty quickly. Mhmm. Chris new

1:12:49

nickname is Scooby Doo. Raul Rice. Raul

1:12:52

Royce. Six mo eighty nine. And then three dinklifts.

1:12:55

Three dinklifts. Three dinklifts.

1:12:57

208. I'm down on one ninety. Looked in the mirror and

1:12:59

said, okay. Cool. Added shakes with water instead

1:13:02

of almond milk

1:13:03

boom, down to one eighty eight. BBC gang,

1:13:05

we up. Yeah. We got the gang, we up, bro. Yeah,

1:13:07

man. BMW fans on acceptable. Glad you lost

1:13:09

almost ten Twenty pounds. When

1:13:11

you're getting into shit, Grows would be

1:13:13

like, damn. Sounds different different about she

1:13:15

was

1:13:15

like, yeah. I lost weight, baby. Yeah. I'll I'll tell you how the

1:13:17

truth man. There's nobody positivity for you, Nick, as

1:13:19

bro. Then they're gonna put you on the cover of a

1:13:21

magazine to be

1:13:22

love your curves. Hell no. They don't laugh at your

1:13:24

curves. I felt so good going by bed. Let's take him

1:13:26

a shirt off, bro. I was like, yes. Finally, I

1:13:28

should look

1:13:28

decent. There

1:13:29

we go. Before

1:13:29

I was like, fast lock. Go,

1:13:31

man. Shodu's stuff. Look nice. Thank you.

1:13:34

Thank you very

1:13:34

much. Even though you're as smooth

1:13:36

as a milk dud, but okay. Alright.

1:13:41

Thanks. Have a good afternoon. Way through separation six months

1:13:43

ago. Pick up your money money

1:13:45

money Monday and improving myself. Went from

1:13:47

five eighty four to six fifty four since watching

1:13:49

you. Thank you for the guidance. This one yeah.

1:13:52

This one, yeah. His credit scores

1:13:54

score. Yeah. Yeah. Yeah. Bro, guys. I mean, this is

1:13:56

a hypertrophy podcast. But, yo, if your

1:13:58

credit score is trash, man,

1:14:01

you ain't gonna get shit, bro. Really?

1:14:03

Yo. You live in the United States, and you got trash

1:14:05

credit score? For you fuck. Where you

1:14:07

live? Cars? Property

1:14:10

investments,

1:14:11

like, help people give you a job. All that matters

1:14:13

with your credit score, bro. It's not important. Yeah, bro.

1:14:15

It really it really matters. And if you guys wanna buy

1:14:18

the best asset class real estate?

1:14:20

You need a good credit

1:14:21

score. I just wanna buy houses cash like an idiot.

1:14:23

I just wanna land on you. One by two million dollars,

1:14:25

bro. If I don't have a good credit score, I wanna get Believe

1:14:27

anything down. Believe anything

1:14:28

down, bro. So that's crazy. credit guys. You need credit

1:14:31

guys. Whether you wanna be nigga like FreshFit Lambos?

1:14:33

Or you wanna be, like, me and my houses? You

1:14:35

need a good credit score

1:14:36

regardless. You if

1:14:37

you wanna buy any asset classes worth fucking

1:14:39

having, you need to have good

1:14:42

credit. Yeah. And I I don't oh,

1:14:44

well, crypto I could buy crypto, and I'll be

1:14:46

fine. I can approve the index one to the stock market.

1:14:48

Last night, check the index funds, the

1:14:51

stock market, and the crypto market

1:14:53

down. Down the past year

1:14:55

plus. What hasn't been down? Real estate.

1:14:57

Now how do you invest in real estate? Having

1:14:59

good And this is coming from a guy. I got everything.

1:15:01

I got crypto. I got real estate. I'm in

1:15:03

silver, bronze. I got silver. I got precious

1:15:06

metals. I'm in everything. But the asset class

1:15:08

that by far has been performing the best in times

1:15:10

of turmoil are is fucking real estate, guys?

1:15:12

Alright? And you're not gonna be able to get real estate and

1:15:14

build real fucking wealth, which ninety five percent plus

1:15:17

the millionaires have through real estate without

1:15:20

good credit. Yeah.

1:15:21

Okay? Real estate and auto traders. Get

1:15:24

your credit on point, guys? Get in the gym.

1:15:26

Stop being fast lobs. They also got their muscle.

1:15:28

And Just be better

1:15:30

man. Damn it. Learn female nature. Watch this

1:15:32

podcast. You know? And

1:15:34

bottom

1:15:35

line, Logan and Jim. Yeah. Fax. Come in there

1:15:37

too. Gotcha, guys. Anything else, Chris?

1:15:39

No. Good.

1:15:39

Alright. Cool. Showing how it goes now. We're gonna

1:15:41

have a show with some lovely ladies man there here. So I hope

1:15:43

you guys enjoyed that podcast. We're gonna put the time

1:15:46

stamps up

1:15:46

here. And then very soon for you?

1:15:48

You're gonna show the book cover at the end of

1:15:50

this show coming up now? Yes. Yeah. As

1:15:52

you as you guys know, my book is gonna be released very soon.

1:15:54

I'm thinking about releasing it Valentine's Day.

1:15:57

How big a heartless bro? Why women deserve less than

1:15:59

gonna be released on Valentine's Day, guys. So we're shooting

1:16:01

for that. So that you guys could go ahead and buy that

1:16:03

book instead of giving your girl

1:16:05

anything. And then Times gave her copy that

1:16:07

book. And

1:16:07

then Tuesday, we're gonna be in Columbia --

1:16:09

Yeah. -- after Monday show. Yeah. So

1:16:11

I will reveal the cover of the book for you guys

1:16:13

on our show. But in the meantime, do me a

1:16:15

favor. Like the video guys, subscribe to the channel. Hope

1:16:18

you guys enjoyed that one. Share this with a friend that needs some

1:16:20

help with getting around the gym and figuring out what the

1:16:22

basics are. If you guys wanna want

1:16:24

me to work with you at a g, so I'm warning you right now.

1:16:26

Don't hang me up if you don't have money. Okay?

1:16:29

Hit me up on Instagram. Unplug Fit. It's

1:16:31

verified account. And other than that, man,

1:16:33

guys Hey, man. Take this information.

1:16:35

Know the training program with it. Take

1:16:37

the fundamentals -- w show. -- physique,

1:16:39

w show. Love you guys. We back in little bit

1:16:41

with some girls. Peace.