0:14

Welcome to the Less Glove morphist

0:14

Podcast.

0:17

With me, Coach Bronson, and me,

0:17

Coach Nat, where we peel back the curtains and

0:21

reveal the truth behind Hot Topics in health

0:21

and fitness.

0:24

This is Keto fit life unfiltered.

0:30

Hello, and welcome to another

0:30

episode of the Less Glove morphist Podcast.

0:34

This is Coach Bronson and Coach Nap, and today

0:34

we are going to talk about training principles

0:41

and the concepts and ideas behind how to get

0:41

the most out of your fitness routine.

0:47

I love the way you summed that.

0:48

I just came up with that.

0:49

Beautiful.

0:50

This is popped in my head.

0:53

And once again, we have an IG

0:53

audience with us today as we are streaming

1:00

live to our Instagrams.

1:01

Yes.

1:02

So there may be some interactive

1:02

questions, and we will not only share what we

1:07

normally do on this podcast, but answer some

1:07

questions live.

1:11

Yeah, absolutely. For sure. We already have one question that we'll be

1:12

getting to at some point, so so, Natalie, you

1:16

have to stay for the whole thing. So when we get to your question, you get your

1:20

question answered. All right.

1:21

He was just talking to the natalie.

1:23

Natalie that asked the question. This Natalie sitting next to me is going to be

1:26

here the whole way, so hopefully she stays

1:30

here the whole time and doesn't walk out of the room. All right, so training principles, you have

1:33

some stuff that you've written down.

1:37

You have a video out there. I've got some stuff that I've been actually

1:40

working on because I'm in the process of

1:40

taking my methodology and principles and kind

1:45

of putting that into a different format for

1:45

some other projects I'm working on.

1:49

So this is kind of a timely thing, bringing

1:49

this stuff together.

1:55

Why did you come up with training principles?

1:55

Why is it important to have these?

1:59

Okay, so for me in particular, at

1:59

the time I was developing or I was delivering

2:05

my six week Shred body transformation program

2:05

to a live group, and I needed something to

2:15

explain. Okay. As you get into your training plan, you don't

2:16

just look at the page and do what it says on

2:21

the page. There are some things you need to understand

2:24

before you pick up the weight. And so that's really where it came from, was,

2:29

I need to provide some foundational knowledge

2:29

of how to lift weights.

2:37

What do you do when you get a training program

2:37

and how to approach it to get the best

2:43

results?

2:43

Okay, so you're talking about

2:43

more like when you actually are in the gym.

2:47

These are some of the things that should guide

2:47

how you function in executing your workout.

2:52

Exactly. So if you go and you're like, I want to start

2:55

working out, I'm going to go find a booty

2:55

program from an Instagram model, and I'm going

2:59

to start doing that program, and I'm going to

2:59

get a bubble.

3:02

But you may or may not grow a butt with that

3:02

program and a lot of that depends on you.

3:12

And also because there were a lot of things

3:12

that I heard from people when I would give

3:19

them a plan. Like, this doesn't feel like it's enough.

3:26

What were some of the others?

3:26

The things that came up, I realized, had

3:30

nothing to do with the program that was

3:30

written and had everything to do with the way

3:34

they were executing the program or not doing

3:34

it appropriately.

3:39

So a lot of the time, you're looking for a

3:39

magic bullet.

3:42

You're looking for a fancy program to follow

3:42

that's going to magically get you your

3:47

results. But any program can either work for you or not

3:51

work for you based on what you choose to do

3:51

with it.

3:54

Just like any diet can work for you or not

3:54

work for you based on how you choose to do it.

4:00

Yeah, any program is the same. This is a perfect example when we talk about

4:04

it's, either the plan or it's you. The plan is either the wrong plan for you or

4:08

you're not working the plan properly. And the idea of not working the plan properly,

4:13

that's not a knock on you. There may just be things you don't know how to

4:16

do. So this is one of those things. We can help you with executing the fitness

4:17

piece so that you're getting the most out of

4:23

whatever plan you're following.

4:25

That's really why exactly.

4:27

All right, so what are coach

4:27

Natalie's.

4:31

I think we should start with yours

4:31

because I like that you have a preparation.

4:34

You want to start with mine. So mine are much higher level.

4:37

So the way that I'm looking at this is more

4:37

like how do we approach fitness in general?

4:41

Then it digs down into some.

4:43

So, yeah, I think we start there. We start high, and then we get into the weeds

4:48

a little bit.

4:48

So we'll start high level and

4:48

then maybe dig down.

4:51

Depends on how much time we have. You let us know when we're gone too long.

4:54

Okay. All right. For me, so I have four, five things that I

4:57

look at for my principles of training, and

5:04

this is more things that need to be considered

5:04

in areas or concepts.

5:10

So we need to make sure we're preparing

5:10

properly, and there's a lot of things that go

5:13

into preparation. Okay. Do you have a plan?

5:15

Do you have a goal? How do you evaluate progress, all those types

5:17

of things.

5:20

Then there is technique. We need to understand that technique always

5:24

comes first before anything else.

5:27

When you're actually in the gym doing the

5:29

work, your technique. I don't care if you have to drop the weights,

5:34

if you're used to doing it on your own, and

5:34

you use £25 if you have to do it properly, and

5:38

you can only do it properly with £5, you're

5:38

getting more work done and you're doing things

5:44

better for yourself at the £5 than the £25.

5:48

Okay. Movement always wins.

5:51

Consistency, consistency.

5:53

Wins over time. You can have one great workout, but if you

5:56

only have one great workout every three

5:56

months, you're not going to see any progress.

6:01

Right. Intensity is another piece.

6:05

Understand now, intensity can get complex.

6:08

Intensity is one of mine as well. Yeah.

6:10

Intensity is something that we

6:10

could probably do a whole episode just on

6:13

intensity because there's different types of

6:13

intensity.

6:16

There's different ways to gauge intensity and

6:16

then understanding how to manage what

6:22

intensity you're applying based on what your

6:22

goals are.

6:24

So that's a huge one to understand. And then recovery is the last thing we have to

6:29

make sure that we are getting the recovery

6:29

during the workouts.

6:32

And I saw you have rest intervals during the

6:32

workouts that you're doing as well as between

6:39

the workouts that you're doing. Recovery is a huge piece.

6:42

So there's a lot of different layers of these. But I think preparation, make sure you're

6:46

prepared. Make sure you're executing as well as you

6:48

possibly can in the technique. Be consistent, manage your intensity.

6:53

Apply it when you need it. Don't apply it when you don't need it.

6:57

There's a lot of people that are over applying

6:57

intensity right now.

7:01

Okay. And then make sure you're getting recovery.

7:04

Those are the five basics for me.

7:06

Okay. Are we going to get into you.

7:08

Want to get into each one?

7:09

Well, I mean, we've got, what, an hour?

7:11

We got plenty of time, right?

7:11

Okay, so let's talk about preparation.

7:14

What do you have that you would classify in a

7:14

preparation?

7:18

Anything in yours?

7:20

Well, like we said, mine is dealing

7:20

with once you have the plan.

7:24

Okay.

7:24

So here's a couple of things. Progressive, overload and tempo would go into

7:30

preparation because that would go into the plan. So I'm looking at what is the program that

7:31

you're doing.

7:34

In the program that you're doing, you may have

7:34

some tempo work, so understanding what that is

7:39

and how to do that can be part of the plan.

7:42

Well, when you talked about

7:42

preparation, what are you talking about?

7:45

Let's start from there.

7:46

Yeah, I'm talking about having

7:46

an actual workout program that you're

7:49

following. Don't make it up as you go.

7:53

Okay. Don't be like Coach Bronson who does that?

7:57

Often I go into the gym and I make it up as I

7:57

go.

8:00

No, I do that, but I also have twelve years of

8:00

experience and I know what I'm doing.

8:06

And right now, I am actually following the

8:06

program because I'm testing out a program that

8:10

I'm designing well.

8:11

And here's the thing is when you

8:11

have a goal in mind that you want to get to,

8:15

you need to have a plan to get to that goal.

8:19

So if you're just doing anything, you're just

8:22

going to be running in circles and not going

8:22

anywhere.

8:24

Wait a minute. You mean there's a difference between training

8:27

and working out?

8:28

Okay, so that is a thing.

8:30

And this is interesting. I should have watched my other video, which

8:31

was the Getting Started video because I split

8:38

it up. So for mine, I had a Getting Started video

8:40

that was probably pretty aligned with your

8:40

preparation stuff.

8:44

And then the training principles is

8:44

specifically talking about using the plan and

8:48

then how to train with the plan. So exactly in there, that was a big one.

8:54

What is the difference between

8:54

training and working out?

8:57

One of the first things in my intro

8:57

was there was a difference between exercise, a

9:05

workout and training. And one of my mantras is having an athlete

9:12

mentality. I talk about that in my program.

9:15

Actually, I have a whole separate video about

9:15

that, about what is the athlete mentality and

9:19

how to cultivate the athlete mentality.

9:21

The athlete mentality is not, I'm doing a

9:24

workout, I'm going to go work out, I'm going

9:24

to exercise, or I'm doing an exercise program.

9:30

It is I am training.

9:34

I have a training session. The language is different because the intent

9:36

is different.

9:39

The intent is not doing something just to do

9:39

something.

9:44

The intent is engaging in activity that will

9:44

lead me toward my goal.

9:50

Right?

9:50

So for athletes, when you think

9:50

about it, they have a sport, they are training

9:54

for their sport. A CrossFit athlete is not out there running

9:59

long distance five days a week miles for

9:59

marathon times.

10:06

That's not their sport, right?

10:06

A bodybuilder is not in the CrossFit gym.

10:13

That's not their sport. So athletes train for their particular sport,

10:18

for the skills, the abilities, for the

10:18

performance, for the aesthetics that they need

10:25

for their sport.

10:26

And translate that into what

10:26

you guys are doing for your assuming you're

10:31

here listening as an everyday person who maybe

10:31

isn't a professional athlete, because most of

10:37

us aren't, that I knew it's not.

10:39

Going to be a sport. But what is your sport?

10:42

What would your life be?

10:42

But your sport is life, but what aspect of

10:49

life are you trying to improve?

10:49

So when you're wanting a workout program, this

10:55

is part of your why is like, why am I trying

10:55

to do this?

10:58

What is the outcome that I'm seeking to attain

10:58

from this?

11:03

And then what do I need to do to get this

11:03

outcome?

11:05

Right? So what we're talking about is we're talking about your plan should have a target that

11:07

matches the lifestyle you're trying to live.

11:15

So if you are just trying to get in shape so

11:15

that you can do activities throughout the day,

11:21

not have pain, play with your kids, go in the

11:21

backyard and garden, go on hikes, do whatever,

11:25

you don't need to sign up for the most

11:25

complicated high end strength training program

11:30

you can find, right?

11:30

You need to find something that's appropriate

11:33

for what you're doing and where you're trying

11:33

to go.

11:36

So we can have a whole other discussion about

11:36

how do we find programs, how do we find

11:40

coaches that match our lifestyle and what

11:40

we're trying to do with things like that.

11:44

And I think we talked about on

11:44

another episode about the differences, or we

11:49

talked a little bit about how to put together

11:49

a program, didn't we?

11:52

Talked a little bit, but we

11:52

talked about the different types of fitness

11:55

programs out there and things like that. But just remember that whatever you're looking

11:58

for, make sure the plan fits the direction

11:58

you're trying to go and that you have a plan.

12:04

When you go to the gym, know what you're going

12:04

to go.

12:06

The difference between training and guys, you

12:06

are training.

12:10

You are training your body. You are trying to deliberately here's another

12:14

way to rephrase it. Exercise is just doing something.

12:18

Working out is doing something to say you did

12:18

something.

12:25

Training is working out to accomplish a goal

12:25

for purpose.

12:31

It's a purpose, it's intentional.

12:34

So a lot of people work out. They go to the gym, they do some stuff for an

12:36

hour, and then they say, all right, I worked

12:40

out today, which is better than not doing

12:40

anything at all, but it would be way more

12:46

productive if they went in and said today,

12:46

these are the five things that I'm doing.

12:51

I'm willing to try to increase my reps on this

12:51

one, increase my weight on this one, or I'm

12:55

trying to, whatever that may be. I'm going to do an extra set on this.

12:58

Today I'm going in with an intention to

12:58

accomplish a specific thing.

13:04

I know for me, every day I go to the gym in my

13:04

app, I have what I did last week.

13:11

And I look at what I did last week and I say,

13:11

okay, today on this exercise, I'm going to do

13:16

at least one more rep at the same weight in

13:16

each of my sets than I did last week.

13:20

Or I'm going to go up £5, or there's something

13:20

specific that I want to show myself that I

13:26

progressed from last week to this week.

13:27

And we're going to get into that in a bit. The progressive overload.

13:31

So be intentional. That's the biggest part about that, having a

13:33

plan.

13:33

And here's another thing about training. I'm big on our language and the way we speak

13:37

and how it sets.

13:41

The intention for how we will show up in the

13:41

world.

13:45

And calling it training is different because

13:45

the intention behind it.

13:50

You're not likely to skip a training session

13:50

the way you would skip a workout.

13:55

A workout or exercising is so broad, it's not

13:55

tied to anything.

14:01

It's, oh, I didn't get my workout today.

14:03

Oh, I didn't exercise today. Training, you just take it more seriously when

14:05

you apply that word, that this idea of

14:15

training for something, having a purpose

14:15

behind it, you're much less likely to skip

14:21

that. It's going on the calendar, it's planned into

14:27

your day, it's planned into your week X number

14:27

of training sessions, and those sessions do

14:33

not get missed. That's another difference between the way an

14:36

athlete approaches things and the everyday

14:36

person, but you don't have to approach things

14:42

just like everybody else. You can approach things like an athlete, even

14:47

if you're not an athlete.

14:48

And remember, guys, it doesn't

14:48

mean when we say training, that doesn't mean

14:51

you're doing some crazy off the wall thing.

14:54

Your training. You could say, Look, I'm going to do some

14:55

training today.

14:57

I'm going to walk up the stairs five times

14:57

today.

15:00

That's your training. That is what you are doing to improve what

15:03

your body can do. So it doesn't have to be this idea of exercise

15:08

and fitness being some crazy, I have to join a

15:08

gym.

15:11

I have to do this, I have to do that. I have a ton of different tools that you can

15:17

get for body weight exercises. If you don't have a program, get with me.

15:21

We'll get you a program that you can do if you

15:21

don't have a gym membership, if you don't have

15:25

equipment, there is body weight stuff that you

15:25

can do where you can have a program where you

15:29

were following, and then you have some

15:29

specific goals and measures.

15:33

That's the other part of preparation. How are you measuring your progress?

15:37

How are you measuring your success if you're

15:37

not tracking it?

15:40

This is a part of preparation as well. If you're not tracking what you're doing, how

15:44

do you know if you're getting better?

15:44

I did this weight last time, so I'm doing it

15:50

again this week, but I don't remember what I

15:50

did last week, so I'll just do something that

15:54

feels heavy. Maybe that feels heavy. Today was £5 and lighter than last time, and

15:56

you didn't get any benefit from doing that

16:00

work, right?

16:00

So tracking things is a super important part

16:04

of that preparation as well.

16:07

All right, do you want to talk about because

16:10

we talked a little bit about progressive overload. Do you want to talk about that?

16:11

Where would that fall under? That would fall under intensity, wouldn't it?

16:16

No, I think these are all I have

16:16

that separate from intensity.

16:25

I mean, progressive overload tempo, rest time,

16:25

intensity, rep ranges.

16:29

All of that is programming.

16:31

Programming focus. Let's talk about those.

16:34

There's a couple of other aspects to

16:34

preparation and having a plan.

16:37

There are some things you want to make sure

16:37

you include in the plan and as well as when

16:41

you're actually executing on the floor, when

16:41

you're in the gym, when you're at home,

16:45

whenever you're doing whatever. And the first one is.

16:50

You don't want to talk about technique first.

16:52

No, we'll do preparation, and

16:52

we'll go to these, and we could talk about.

16:54

I wouldn't consider these

16:54

preparation.

16:58

These are execution.

16:59

Execution. Oh, okay.

17:04

These are all about execution.

17:05

We'll just figure out see, we

17:05

plan ahead.

17:09

Okay, so then we got preparation number one.

17:12

Number two, we got technique. When we talk about technique, we're talking

17:14

literally just about moving properly.

17:18

Okay?

17:18

When you're a beginner, start slow, start

17:21

light. Watch every video you possibly can get a

17:25

personal trainer.

17:26

I highly encourage anyone who's

17:26

brand new to, at the very minimum, go to your

17:34

local gym and ask for a fitness assessment

17:34

from a personal trainer on the floor in person

17:41

to assess your movement. I was having this conversation with a client

17:44

the other day. Movement assessments.

17:47

It's something that can point out any muscular

17:47

imbalances that you have that are creating

17:55

movement patterns that are not helpful for

17:55

you.

17:59

You cannot. But I highly suggest not moving forward and

18:05

picking up weights, in particular, picking up

18:05

weights, doing things under load, but starting

18:11

a program and then just going without ever

18:11

having an assessment of your movement

18:16

patterns.

18:17

What's up, Paul?

18:17

Long time no see, man.

18:20

You can do a lot of harm if you

18:20

continue down this path with poor movement

18:27

patterns. And then six months, years down the line, you

18:32

never fixed those things. And now they're causing injuries.

18:34

They're causing major, major breaks in your

18:34

training.

18:38

You're going to have to stop. You're going to have to drop all the weight

18:41

and kind of start over. So it's better to just do it.

18:45

I know it can be very daunting and

18:45

embarrassing that you feel you don't know what

18:49

you're doing, but to find out, to get with a

18:49

trainer in person at the very beginning is the

18:55

best thing you can do for yourself.

18:57

And if you're working a virtual

18:57

program, I know a lot of people are doing

19:00

things virtually these days. Okay? Ask your coach if they do movement reviews.

19:06

And if your coach is asking you to

19:06

send them videos, send them videos.

19:13

They want to help you. They want to make sure that you're doing

19:16

things appropriately so you don't injure

19:16

yourself.

19:19

Absolutely. A couple of things about the technique these

19:23

guys is understanding that your body is going

19:23

to adapt to the things you tell it to do.

19:27

So if you are continually and continually and

19:27

consistently telling it to do things

19:37

improperly, it will get really good doing

19:37

things improperly, okay?

19:44

That's where we get chronic aches and pains.

19:46

That's where we get pinched, pinched nerves in

19:51

our shoulder, rotator cuff fisheries, pinched

19:51

nerves in our neck, low back pain, all that

19:57

kind of stuff. Because we're moving improperly consistently,

20:00

over and over and over again. All right?

20:03

So that's something to keep in mind. The other things about technique, the more

20:09

properly you execute movement, the more

20:09

stimulus you get to the muscles and the

20:15

movement that you're trying to improve, the.

20:17

More you can do with less.

20:18

Exactly. The better you perform it technically, the

20:22

better you execute the movement, the better

20:22

you develop that movement in under stress.

20:27

So when that movement is out in the world and

20:27

encounters a level of stress, it can handle it

20:33

properly and you move your body without you

20:33

thinking, right?

20:36

So develop those different movement patterns

20:36

in the best way possible.

20:40

And along with that, I would say I

20:40

would put a range of motion in with technical.

20:44

Absolutely.

20:45

The other piece so it's form, doing

20:45

it correctly with proper form, and then full

20:50

range of motion through the movement.

20:53

So you're not just slinging weights around,

20:56

basically. You've all seen those people in the gym.

21:01

Yes, but they're just dirty

21:01

reps.

21:04

A.

21:04

Lot of the gym bros, you see them

21:04

just dirty reps throwing things around.

21:08

What do they call those reps

21:08

that are the extra ones they just throw in

21:10

there for the heck of it to get the extra

21:10

volume, extra intensity.

21:16

Yeah. So range of motion is great. That's what we talk about when we talk about

21:17

mobility.

21:19

Mobility is the combination of range of motion

21:19

and strength.

21:23

So getting that arm out there all the way, but

21:23

in front of her face, but being able to hold

21:30

or resist weight while it's extended.

21:33

Right. My shoulder is not just mobile. Not only can I get in all the ranges of

21:36

motion, but while it's out in this extended

21:36

range of motion, I can do things with it and

21:41

not worry about injury.

21:42

I have a very good specific example

21:42

for you all.

21:46

If you cannot do a full squat, you do not need

21:46

to be squatting with weight.

21:52

Boom. That's a very common

21:52

100%.

21:56

I hear all the excuses about, oh,

21:56

my Achilles or this or that or my ankle

22:01

flexion. I just don't have it. Well, then you don't need to be picking up

22:02

weight.

22:04

Absolutely.

22:05

You need to continue to work on

22:05

your range of motion, your mobility, so that

22:09

you can improve and get to a full squat before

22:09

you put any load on your back.

22:14

And if you are one of those

22:14

people that says, well, I just perform better

22:19

if I have weight, I can get to the depth I

22:19

need to if I have weight on my back.

22:26

No, what you're doing now is now you are

22:26

forcing a compensation.

22:32

You are not fixing a problem.

22:34

I'm so glad you said that.

22:36

Okay. If you have to force your

22:36

body into position, then your body is not in a

22:42

natural, proper position.

22:44

If you can't do it without the

22:44

weight, you have no business.

22:46

Absolutely. Losing the weight 110%.

22:48

And I know, oh, my gosh, so many

22:48

people want to skip that step.

22:52

They don't want to do the body weight stuff,

22:52

and they think that, oh, body weight isn't

22:57

going to get me there, or there's an ego thing

22:57

with it.

23:02

Drop the ego. If you are entering a program, whether it's

23:05

something somebody wrote for you or something

23:05

you found or purchased online, you're entering

23:09

a program. Drop the ego at the door.

23:13

Yes, absolutely.

23:14

Enter it as a white belt.

23:17

White belt mentality.

23:18

Beginner mentality.

23:20

We have a new question from my side

23:20

of things.

23:23

Christina, the nutritionist. How long do you bolt before you do a cut?

23:26

You want to answer these two questions real

23:26

quick first and just interrupt the form.

23:29

Sure. We can dive into that.

23:30

Okay, so we have two questions

23:30

for people so far, before we get too far into

23:33

this, we'll answer the questions. The first one from Natalie meat Kaizen was, is

23:38

it easier to build muscle in a surplus or

23:38

maintenance versus a calorie deficit?

23:43

And isn't this interesting, both

23:43

questions?

23:45

Because the other question is how long do you

23:45

bulk before you do a cut?

23:49

Everybody's asking about bodyguard nutrition,

23:49

right?

23:54

Because the cut and the bulk and the surplus

23:54

maintenance deficit all related to.

23:59

We'Re talking fitness today, people. We're talking fitness that isn't that

24:01

interesting.

24:03

It always goes back to nutrition.

24:04

Everybody wants to do this. We'll answer these really quick.

24:09

It's going to be super easy.

24:11

Okay, so they're essentially very

24:11

similar.

24:13

Very similar. One is a time frame thing, because.

24:15

When you're talking about first of

24:15

all, let's talk about what a bulk and a cut

24:19

is. When people say bulk and when people say cut,

24:21

sure. They basically mean what Natalie is asking,

24:25

right?

24:25

Typically, bulk signifies you're eating in a

24:28

caloric surplus. Typically cut signifies you're eating in a

24:32

caloric deficit.

24:33

But we don't do that.

24:34

Here we are less glove morphists,

24:34

right?

24:40

Calories are bullshit.

24:41

Out the box, we think. Out the box.

24:44

Here's the thing. Yes, macros come with calories.

24:47

So if you're managing your macros, there's

24:47

calories associated with that.

24:51

We don't focus anything we do on the calories.

24:54

We focus it on the macros. But also we have an interesting take on the

24:56

bulk and cut concept, the surplus and deficit

25:03

concept.

25:04

They don't have to be separate.

25:06

You can live your life, add

25:06

maintenance always and build muscle and or

25:16

lose body fat.

25:17

Okay, so Christina, you asked this question. Natalie, this is basically the same thing,

25:19

this similar question.

25:23

Okay, what we're saying is there is no

25:23

differentiation in the phases.

25:28

There doesn't have to be a differentiation in

25:28

the phases.

25:30

Bulking and cutting, you can do them both at

25:30

the same time.

25:33

And it's just a matter of managing your fuel

25:33

intake.

25:39

So as an example, we went line diet.

25:41

We're about two weeks into line diet. Okay?

25:43

We're not eating less.

25:46

I would say we're probably eating more. We are pounds plus of meat a day.

25:50

Right now I know for sure I'm

25:50

eating more because I was tracking macros.

25:53

I was already on a reverse diet.

25:56

So I'm entering a building phase.

25:59

And we've been increasing my calories, if you

25:59

will.

26:03

We've been increasing my fat macro.

26:05

So my fat macro has increased.

26:07

I have maintained in terms of my weight on the

26:07

scale when people talk.

26:12

About maintenance, yeah, we've

26:12

maintained the weight you've actually dropped

26:15

initially.

26:15

I've dropped yeah.

26:16

You dropped overall weight. I've dropped overall weight. We both dropped water.

26:19

We both dropped body fat. We look at each other now and.

26:23

We'Re like, holy, where did this

26:23

where.

26:25

Did this come from?

26:25

And all we did was it's been two weeks on my

26:30

own diet.

26:31

We haven't changed salt and water.

26:33

Meat salt and water.

26:34

Okay, so we have another question

26:34

to piggyback on those.

26:37

Yeah, well, I just want to make sure we're good at it, right? So bulky and cutting you can do at the same

26:39

time.

26:41

You can. However, here's the nuance.

26:45

Why you always hear you need to be in a

26:45

surplus to build muscle or you need to be in a

26:50

deficit to lose body fat forever.

26:53

And still in the fitness industry, you're

26:56

going to hear you can't do both at the same time. You have to pick one.

26:59

You have to prioritize. And yes, here's the thing.

27:04

When they say it's not optimal, the fact is or

27:08

what they're really talking about is what?

27:08

Everybody wants fast results, right?

27:12

You're not going to get there as fast.

27:15

Right.

27:16

But playing devil's advocate and

27:16

what I always explain to my clients is getting

27:22

there slow means you're going to stay there

27:22

much longer.

27:28

How long do you want the results you're

27:28

getting?

27:31

Do you want them for a short period of time or

27:31

do you want them for a long period?

27:34

They're also going to be real results. So the other aspect of just doing it through

27:36

caloric surplus is when you get those muscles

27:43

bigger, it's not all actually muscle mass.

27:48

There's fat in the muscle, there's water, there's water in the muscle.

27:51

There's a bunch of other things that go into the side.

27:53

So you may get bigger or muscles and looked

27:55

really jacked, but it's not just lean mass

27:55

that you've gained.

27:59

There's a lot of other stuff that goes into that. Look, the minute you go into a cutting phase,

28:01

you shrink like a **** because all that stuff

28:07

goes and then.

28:08

You think, oh my God, I'm losing.

28:09

And then you're like, oh my God, I'm losing all this stuff. Well, guess what?

28:11

It wasn't real in the first place.

28:14

It's like a fake way of we.

28:16

Both, according to in body, lost

28:16

muscle mass in days by going lots.

28:21

£9 of muscle in nine days.

28:23

Yeah, that's not accurate. Okay, this is kind of a part of the

28:27

preparation piece, too, but this is not

28:27

related to training.

28:30

This is more related to the results you're

28:30

looking for and realistic expectations, which.

28:34

Are part of the part of which.

28:36

He did, evaluating progress and

28:36

your goals and whatnot.

28:40

But stop believing everything you see online

28:40

about what people are posting about their

28:46

results when they're showing, oh, I gained £8

28:46

of muscle in two months.

28:52

Yeah, not a thing that didn't

28:52

happen.

28:55

Muscle doesn't grow that fast. And that relates to Kristen's next question,

29:00

which is she's new to training and she's

29:00

working on adding muscle and she asks, how

29:07

long does this take?

29:07

Well, it's like asking how long is a piece of

29:11

string?

29:11

How much muscle do you want to gain?

29:17

The good news for all the newbies out there is

29:17

that gaining muscle when you're brand new to

29:24

lifting it is going to. Happen at the fastest rate it will ever happen

29:28

for the rest of your life. So get excited about your first year,

29:32

consistent year of training. You will get more gains in your first year of

29:37

training than you will ever get for the rest

29:37

of your life as you remain consistent.

29:44

Now. Oh, that's great. You pulled up the numbers.

29:47

Beautiful.

29:47

So what she's talking about? This? I have a chart that I've looked at.

29:51

We've talked about this before, but just to give you guys an idea of what we're talking

29:52

about as a beginner for men, we're looking at

30:01

per month, right? Okay. Per month. Okay.

30:04

Here's a couple of things. If you are doing everything you absolutely can

30:09

to optimize muscle growth, you're lifting

30:09

heavy as ****.

30:13

You're getting good sleep. You're getting all the food that you need.

30:16

You're doing all of the things

30:16

we're getting ready to talk about.

30:20

You're applying the proper

30:20

principles that Coach Nat's going to talk

30:23

about when you're actually doing the work. You're getting good technique.

30:25

You're doing all the things to activate all

30:25

the muscle fibers.

30:28

You're doing everything you possibly can to

30:28

grow muscle men.

30:31

A good rate of muscle growth would be £1.5 a

30:31

month of muscle.

30:38

That'd be a great 1.5 to 2.5.

30:42

That's the range as a beginner I've never

30:45

seen. But again, two and a half pounds consist maybe

30:48

the first month of really working hard. But the thing, here's the thing.

30:51

Most people this is the nuance of it. Most people who are beginners also aren't

30:55

training their body hard enough to grow muscle. That's true because their brain is still

30:57

catching up.

30:59

But they're talking about, too,

30:59

this is within the first year of I believe

31:04

it's the beginner, they specified it somewhere

31:04

else.

31:07

But I believe that's within the first year of

31:07

training, that's how they're categorizing that

31:13

for women, it is half a pound up to £1 max, if

31:13

you're doing absolutely everything right.

31:20

So I always like to say a rule of thumb for my

31:20

ladies is a pound of muscle is going to take

31:26

at least a month to gain, whereas losing a

31:26

pound of body fat likely about a week.

31:34

I always say about 1% of your body weight in

31:34

fat loss per week is a good, healthy rate of

31:42

loss. So when we're looking at how much body fat you

31:44

can lose in a week, if you're, let's say,

31:44

£150, we're talking a pound and a half a week

31:51

versus putting on a pound to a pound and a

31:51

half a month of muscle.

31:55

So it's not a one to one exchange.

31:59

And this is why people, when they talk about

32:01

not being able to recomp your body, that it

32:01

doesn't happen at the same time, it doesn't

32:07

happen at the same rate. And that's accurate.

32:12

You can maximize your muscle gain by being in

32:12

a surplus, or at least at maintenance or a

32:23

slight surplus, but it doesn't have to be the

32:23

way they talk about these bulks and these

32:28

cuts. Typically when they're talking about a bulk,

32:32

you're going to put on a good amount of body

32:32

fat along with that muscle because that

32:37

surplus that they're telling you you need, you

32:37

don't need that much of a surplus.

32:41

And the deficits they talk about being, we

32:41

always hear 500 calorie deficit.

32:45

Like if you're doing deficits like that, it's

32:45

too deep of a deficit, you'll lose the body

32:51

fat quickly and then you'll gain it all right

32:51

back and you'll be miserable in the process.

32:57

The biggest change that you can

32:57

take to take away from this conversation is

33:02

let's stop thinking about it as a deficit or a

33:02

surplus.

33:05

It's if I want to grow a muscle, I need more

33:05

protein so that I can grow more muscle.

33:09

If I want to lose fat, I need less fat so I

33:09

can lose fat.

33:13

That's a really simple way and it

33:13

will put you into a bit of a surplus and a bit

33:19

of a deficit. But you don't need to be going to extremes.

33:22

Yeah.

33:23

And that gets back to the question

33:23

about the bulk and cut.

33:26

Like how long, I think was she.

33:27

Asked, and how long should you bulk?

33:30

It's totally dependent on your

33:30

goals.

33:32

So if for the rest of your.

33:35

Life yeah, it's always going to be

33:35

dependent on your goals.

33:38

So a bulk and a cut is not going to be like,

33:38

oh, everybody should do a twelve week and then

33:43

a twelve week. It completely depends on you, where you're at,

33:47

what you're willing to endure, what you can

33:47

handle without losing steam and not being

33:56

consistent any longer. So that's a very individual thing and it

34:01

totally depends on where you're at now and

34:01

what your body composition goals are.

34:05

And that brings us back to Bronson's original

34:05

point about the plan, about creating a plan

34:11

and having your goals go back to those notes,

34:11

plans and goals.

34:15

Yeah, hold on other notes because when you're

34:15

talking about we have to figure out what your

34:23

goals, your specific goals are in terms of,

34:23

okay, how much muscle do I want to gain?

34:29

Because nobody can tell you how long it's

34:29

going to take unless you know how much you

34:33

want to gain. So you got to start putting some numbers to

34:35

that. And I've had that question from clients about

34:38

body fat. Well, what should be my body fat goal?

34:41

Well, when do you want to get there?

34:41

Because anything could be your body fat goal,

34:45

but time is going to make it realistic or

34:45

unrealistic.

34:48

Yeah. Alice asked the question,

34:48

if you are keto, don't you need a certain

34:53

amount of fat for energy?

34:53

Yes, you do.

34:56

And it doesn't matter if you're keto. All people need a certain amount of fat for

34:57

energy.

35:00

What she said yes.

35:03

So if you're keto right, that doesn't mean you

35:06

have to eat fat. Just because you need fat for energy doesn't

35:08

mean you have to eat fat. There's a guy you guys should look him up in I

35:13

want to say the what was the guy's name?

35:13

He did a 382 day fast.

35:20

Interesting.

35:21

He was £400 or something like

35:21

that.

35:25

Hold on, I'm looking at Angus Barbari, right?

35:25

In 1960 519, 66.

35:32

His name was Angus.

35:33

And he did and he did fast. Okay. 382 day fast.

35:38

He lost £276.

35:42

Okay. The only thing he ate was vitamins and some

35:44

yeast to make sure he maintained his protein

35:49

levels.

35:49

Okay. Now, we are not telling you

35:49

that this is what you should do.

35:52

No, but using this as an

35:52

example that the intake of fat is less

35:57

dependent your body is less dependent on the

35:57

intake of fat than we think.

36:03

If you have body fat on your body, then you

36:03

don't have to stuff your face full of fat,

36:09

especially if you're trying to butter,

36:09

especially if you're trying to lose the fat

36:13

that's on your body. Okay. So, yes, you need energy, but your body has a

36:14

ton of it already stored.

36:19

If you're over 25% body fat, then eating fat

36:19

is less of a priority than eating protein and

36:27

working your muscles.

36:30

Yeah. And unfortunately, in the

36:30

keto space, fat gets worshipped as if you just

36:37

need always be eating more fat.

36:39

And I think we did this on a separate podcast

36:44

episode, but yeah, it was our first one.

36:48

We talked about extremes, not going to extremes.

36:52

We have a podcast if you guys

36:52

go to the podcast lessglovemorphist.com.

36:56

Our first episode we did on comparing PSMF to

36:56

80 20 and then looking at some of the other

37:02

ways that people are getting keto wrong by

37:02

going too far to the extremes in any one

37:06

direction.

37:08

And that's the same philosophy we

37:08

take on this bulking and cutting.

37:12

It doesn't have to be extreme in either

37:12

direction.

37:16

We got a question about macros.

37:18

Okay. Nutrition questions.

37:22

So we can focus on the topic of the day, which

37:26

is training principles.

37:29

I'll just say this, if you have

37:29

questions about nutrition, this episode, we

37:32

want to talk about, specifically the fitness

37:32

principles.

37:38

We can talk about pre workout later.

37:40

We'll do that at the end. But as far as macros go, if you have questions

37:41

about macros, go to Keto DietGet.

37:50

I want to make sure I got that right. Keto Dietgetstarted.com.

38:06

If you go to Keto Dietget.com, there is a how

38:06

to get started on keto.

38:11

And there's a whole section on there on how to

38:11

citro macros.

38:14

So we don't need to get into that on here it

38:14

is an excerpt from my book.

38:19

It's one of the chapters in my book that's on

38:19

the getting started.

38:22

So it'll give you insight into what's in the book, too. Maybe you go by the book.

38:25

Cool. All right.

38:27

Okay. We have another question for

38:27

me on training.

38:31

How many days per week do you lift when you

38:31

are prepping for a competition?

38:39

I can tell you for me specifically what I've

38:39

been doing.

38:43

But this is not like, across the board.

38:46

Everybody needs to be doing this. Once again, everything is very individual and

38:47

context dependent.

38:53

And what I always tell people is whenever I

38:53

share and Bronson does this a lot, he shares,

38:59

like, optimal numbers for things, whether it's

38:59

nutrition, fitness, body composition,

39:05

whatever. Our optimal when we're sharing what is

39:08

optimal, what is maximal, what is the best

39:08

thing you can be doing?

39:12

I always tell people, don't jump right there.

39:15

Like, if you haven't been consuming any

39:18

electrolytes, and I give you electrolyte

39:18

numbers to follow, which I did on my last

39:22

master class. I did like a 20 minutes disclaimer before I

39:26

told the numbers. And it was, if you don't know what you're

39:30

currently consuming, figure that out first and

39:30

then slowly work your way toward these optimal

39:35

numbers. So I will tell you this as well.

39:37

Over the years, when I first started doing

39:37

competitions, I started with three days a week

39:42

of lifting. I went to four days a week.

39:45

I went to five days a week. I went to six days a week the last two or

39:51

three years of my training, for a couple of

39:51

years there, I was doing six days a week.

39:56

This year, I've primarily been in the five

39:56

days a week range.

40:01

So it has changed. And there is no like, this is the perfect

40:05

number for each individual.

40:08

You have to be able to assess your biofeedback, which I talk about all the time,

40:10

and ties in also with Bronson's principle of

40:15

training, which is recovery at different times

40:15

in your own journey, you may need more

40:21

recovery than other times. Currently, I'm taking every other day off of

40:26

training, so I'm training every other day. And it's not always a how many days in a seven

40:32

day week. I have a training program that's technically

40:37

five days a week or six, because he has me do

40:37

ABS and calves on a separate day.

40:43

So let's say at six days a week. That doesn't mean it has to be six days in a

40:47

row and then a rest day. I take a rest day when I need a rest day,

40:51

whether that's the second day, the third day,

40:51

the fourth day, or the fifth day after

40:56

training, multiple days. So it certainly will change based on where

41:00

you're at and if you work with a good trainer

41:00

or somebody who knows how to program.

41:05

Pointing at myself right now, you and him,

41:05

he's really good at French, both of us, they

41:16

will assess your situation in its entirety and

41:16

look at it as a 360 degree.

41:22

So what does your life look like?

41:22

What are your stressors?

41:25

What does your weekly schedule look like?

41:25

How many hours a day are you working?

41:30

Are you sleeping?

41:30

All of these things to determine what's going

41:33

to be best for their clients. And not just everybody should follow this many

41:37

days a week, no matter what.

41:40

Everybody's got seasons. Everybody's got things.

41:43

Yeah. Like you said, Addy, consistency is key.

41:45

So if you have to miss a day, you have to miss

41:45

a day.

41:48

Show up the next day. Do something. If you feel like ****, show up and stretch.

41:52

Do something. The most important part about the consistency

41:54

aspect of these principles of training is show

42:00

up and do something. Okay.

42:03

Even if you literally guys, I've had people

42:03

who it's like, I don't know if I can do this.

42:09

I'm not comfortable in the gym. I'm not comfortable working out in public.

42:11

Whatever. Go sit in the freaking parking lot of the gym

42:15

just to get used to taking that time and

42:15

making the drive.

42:19

Eventually you're going to get out and do

42:19

something, but just build that habit, build

42:23

the routine. That's going to help with the consistency.

42:26

And you'll start doing more and more and more

42:26

as long as you keep that up.

42:29

Absolutely. Yeah. And that plays in

42:29

as well with no, that's the consistency.

42:35

Consistency and recovery.

42:37

The recovery piece is and you

42:37

can talk with yours about in the workout.

42:42

The recovery piece on mine goes into when

42:42

you're applying the intensity, you're doing

42:47

the work, making sure that you're not

42:47

overdoing it.

42:49

You should be able to. How would you describe feeling like you kicked

42:56

your *** in the gym, but then also feeling

42:56

freaking amazing?

43:01

It's like, I just kicked my ***, but now I'm

43:01

energized.

43:05

So you feel like beat because you just worked

43:05

really hard, but then within 1520 minutes, you

43:11

get it in your car, you get home and you're

43:11

like, whoa, I'm ready to go.

43:15

So that's how it should kind of feel like you

43:15

should feel when you're leaving the gym.

43:18

You should feel like, man, I put it all out

43:18

today.

43:21

And if that's not how you feel, think about

43:21

why you're at the gym.

43:25

You're probably just working out and you're

43:25

not training.

43:28

Yeah, right.

43:29

At the same time. And this kind of goes into the intensity

43:32

piece. If you are, don't chase soreness.

43:38

Do not think, oh, now I can't walk for a week.

43:42

That was a great workout. Yeah. Now you're not going to be able to work out

43:45

for another week.

43:46

Right.

43:46

So that is not what you want to

43:46

chase.

43:49

Absolutely.

43:49

You don't want to chase that

43:49

feeling of soreness.

43:52

And if you're pushing so hard in the gym that

43:52

you're already sore by the time you're walking

43:58

out of the gym, that might have been a little

43:58

too much.

44:00

Usually I get DOMS, delayed onset muscle

44:00

soreness.

44:05

So it'll typically be the day after or two

44:05

days after where I'm experiencing that.

44:10

Yeah, it should take some time. Some soreness is okay.

44:14

It shouldn't be trying to be sore.

44:17

And then if you're sore, we're to the point

44:19

where it's hard for you to work out the next

44:19

time you go to the gym, then that's too sore.

44:23

That's too much. Okay. That's what we call you've. Exceeded your maximum recovery volume.

44:30

There's this concept called MRV Maximum

44:30

Recovery Volume.

44:33

How much work can you do in one session and

44:33

recover from it in adequate time so that you

44:38

can do that work or more in the next session?

44:42

The most insane bodybuilders of all

44:42

time are where they are and have gotten to

44:48

where they've gotten not because of the

44:48

outputs in the gym, but their ability to

44:52

recover from it and do it again.

44:55

If you're curious about the

44:55

whole reason PEDs exist, PEDs don't help you

45:02

grow muscle.

45:03

Performance enhancing drugs.

45:05

Performance enhancing drugs, steroids. They don't help you grow muscle.

45:08

They help you recover from the work you did so

45:11

that you can do more volume to grow more

45:11

muscle.

45:13

Yeah. So those people that are on

45:13

PEDs are able to do more output without it

45:19

taking them down for the count for a week.

45:21

They can go back in the very next day and push

45:24

a lot of weight for more volume again and

45:24

again and again.

45:27

And that's why they're able to grow. So don't think that PEDs give you a pass or

45:32

when you're looking I see this all the time. When you look at people's physiques like,

45:36

yeah, of course. Because they're on steroids.

45:38

No, they're putting in a lot more work than

45:38

you are and they're just able to recover

45:42

better.

45:42

And that's the thing that people don't understand it's. It's kind of crazy to think about that way.

45:46

People on PEDs are actually doing three times

45:48

as much work exactly as you're doing because

45:48

they have the PEDs.

45:54

It's not take the PEDs and then do the same

45:54

amount of work and you're going to blow up,

45:58

right?

45:58

No, it's take the PEDs so that you can triple

46:01

the amount of work. They're in the gym seven days a week for two

46:05

to 3 hours a day because their body can now

46:05

handle it because of the substance.

46:09

There is a good segue into the pre

46:09

workout question.

46:13

Don't need it.

46:14

This is the concept of the pre

46:14

workout or any kind of supplement you're

46:19

looking at taking to help enhance your

46:19

performance.

46:22

It's the same concept of a performance

46:22

enhancing drug.

46:25

The only difference is that they're natural

46:25

substances or they're not banned.

46:30

They're legal.

46:31

There are quotes.

46:32

That's the only difference. But essentially they're all the same thing.

46:35

They're all performance enhancing either drugs

46:35

or supplements, ergogenic supplements.

46:41

And so it's the same concept of, oh, if I take

46:41

this pre workout and then I feel like I can

46:46

run through a wall, then I can do more.

46:48

The only difference there is the pre workout is not helping you recover.

46:52

Correct.

46:53

And you could suffer from it.

46:55

Yeah. So getting that pre

46:55

workout and thinking that okay, now I can go

46:59

balls.

47:00

Out of the gym.

47:03

And then they're like, oh ****,

47:03

I can't move for five days because they did

47:06

that. No, that's not what we're looking for. So that's one aspect of pre Workouts.

47:11

Why I Try To Steer People Away From Pworkouts

47:14

Same. Another Reason I Try To Steer people away from

47:16

Pre workouts is because they.

47:18

Don'T work and they Become A

47:18

Crutch.

47:20

Okay? They don't work. There are many studies where people have been

47:22

given placebo and pre workout, and the people

47:27

that got placebo did the exact same level of

47:27

performance as the people that got the pre

47:31

workout because they thought they were getting

47:31

a pre workout, not because they actually got a

47:36

pre workout. It's all appearing ahead.

47:38

The pre workout thing is you're

47:38

believing that you're taking something that's

47:42

giving you an edge. Then you work harder.

47:45

So if you can find something else to give you

47:45

that edge for me, it's music.

47:50

For him too. Yeah. You put on your music.

47:52

I put on my music.

47:53

He's a different person. For us.

47:56

We take element.

47:59

Dr. Jekyll, mr. Hyde.

48:00

We'll take some element on the tongue.

48:03

Hard it up the nose.

48:04

Electrolytes. And music is the perfect pre workout.

48:07

If you put and this is I just watched an Alex

48:07

Ramosy video on this the other day.

48:11

So powerful it crutches in your life.

48:15

You're giving the power to this other thing.

48:17

You're saying if I have this other thing, then

48:17

I can do this.

48:21

You're taking the power away from yourself and

48:21

you're putting it on something else.

48:24

So now you start to believe that you cannot do

48:24

that kind of work without a pre workout.

48:30

And now you're addicted. And that's why they sell so many of them.

48:33

I can't start my day without coffee.

48:35

There you go.

48:36

But I know I can.

48:37

He's learning now that he can.

48:39

I know I can. I just don't want to.

48:44

Okay. Hope that answers everybody's questions.

48:47

We got a little side to. Don't have a lot of time left.

48:51

So we talked about preparation. We talked about technique.

48:53

We talked about a little bit about consistency

48:53

in that conversation, a little bit about

48:57

intensity, making sure that we're not going

48:57

too hard.

48:59

But we need to go hard enough to get a change,

48:59

right?

49:02

So things need to be challenging. We talked in maybe last episode, or we've

49:08

talked recently about my recommendation.

49:10

The way that I explain it to people is when you're lifting, when you're doing an exercise,

49:12

you should have a little question in the back

49:17

of your mind. Can I do this?

49:19

If you know for a fact you can pick that up

49:19

and rip it, then it's not heavy enough.

49:24

There has to be a question of I have to do

49:24

eight reps of this exercise.

49:28

I can probably get six. I'm not sure I can get eight.

49:32

Now, you know you're challenging yourself

49:32

because you're going to get eight.

49:36

But you don't know you're going to get eight. And that's how you know you're crossing over

49:39

that comfort zone. You're crossing into that growth area.

49:43

Okay.

49:45

I would like to say with intensity,

49:45

particularly for weight training the last few

49:51

reps of that exercise are difficult to

49:51

complete.

49:56

So it's not full technical failure, meaning

49:56

you can't lift the weight one more time at

50:05

all, but you're straining to get those last

50:05

few out.

50:10

You should be making an ugly face and probably

50:10

getting an audible grunt.

50:15

Ugly face lifting. There's a T shirt ugly Face Lifting.

50:20

Oh, my God, I'm going to do that down.

50:22

If you didn't make this face, did.

50:23

You even lift Bro ugly face

50:23

lifting.

50:28

I'm going to open up a gym, and I'm just going

50:28

to call it the Ugly Face Gym.

50:31

The Ugly Face gym. I love this ugly face with me.

50:35

That's awesome. And yeah, you should be making noises like, if

50:38

it's not eliciting a grunt, it's probably not

50:38

hard enough.

50:41

Probably not hard enough. Cool. And then recovery is super important.

50:46

We talked about recovery. Sleep is super important.

50:48

Taking time off is super important. Moving your body under stress.

50:52

One of the big questions we get a lot is

50:55

what's the difference between resting and

50:55

Active rest, right?

50:59

Resting is doing nothing at all.

51:02

Sit on the couch, watch Netflix, relax, chill,

51:05

eat some bacon, whatever. Just chill the hell out.

51:08

Okay?

51:08

Active resting is doing something active.

51:12

Here's the key, though. That doesn't generate a stimulus that makes an

51:17

adaptation in your body and that doesn't

51:17

require its own recovery.

51:23

If you're doing something you have to recover

51:23

from, that is not recovery.

51:28

Resting, that is not a recovery activity.

51:31

Okay? Recovery doesn't need its own recovery, so

51:31

you're doing it wrong.

51:34

If that's the case, I like to

51:34

consider it.

51:36

It's the difference between a leisure activity

51:36

versus something that is exercise that feels

51:43

like exercise to your body. There's two things.

51:45

There's nonexercise activity. Thermogenesis we talk about when we're talking

51:49

about caloric deficits and whatnot, and we

51:49

talk about exercise thermogenesis.

51:56

So if your body perceives it, it's how your

51:56

body perceives it, not how you perceive it.

52:00

So you may say, oh, I've been swimming

52:00

competitively my whole life, so I'm going to

52:04

swim as my Active rest.

52:07

Well, if you're doing it in a way that it's

52:11

increasing your heart rate over a certain

52:11

level and your body is perceiving this now as

52:17

an exercise activity, then it is no longer

52:17

active Rest or Active recovery.

52:23

Right, cool. All right, so what do you have?

52:26

So we're going to get more in the weeds, more

52:26

street level?

52:30

Yeah. When you're actually training

52:30

and most of the people I work with are looking

52:37

to grow muscle. Right. That's the point of their training.

52:41

For Bronson, it's a little different. A lot of your people are looking for muscle

52:43

well, lifestyle improvements, muscle mobility,

52:50

muscle. And you're the one that always tries to steer

52:54

people away from focusing on that muscle.

52:58

Muscle. Muscle fixes a lot of things.

53:02

No, but from what you're saying, yes, it's

53:02

quality of life.

53:05

You focus on functional fitness,

53:05

functionality, not just muscle mass.

53:08

But I focus on body building.

53:11

You want to put muscle on your body, right?

53:13

Okay, so the number one concept here is

53:13

progressive overload.

53:19

This is the process of gradually increasing

53:19

the weight or the number of reps for each

53:25

exercise that you're doing over time. It causes increased tension on your muscles.

53:30

So you're asking your muscles to do more and

53:30

now you're creating the stimulus for them to

53:36

grow or for them to actually you're breaking

53:36

them down.

53:38

And then in recovery is where they grow, which

53:38

is why recovery is so key.

53:42

So every single time you step into the gym or

53:42

your home gym, or wherever you're training and

53:49

you go to do your training session, not your

53:49

workout, your training session, always seek to

53:54

do more than you did last time. Some weeks, some days, you're not going to be

54:00

capable of that. Sometimes your energy is going to be too low,

54:02

you didn't sleep the night before. There's all kinds of lifestyle things that can

54:06

impact that. So you're not going to get there every single

54:09

time. But your goal or your focus should always be

54:13

to do a little bit more, one more rep, a

54:13

little bit more weight.

54:17

Something that even adding sets, adding volume

54:17

over time, but improving, increasing.

54:24

And there's a bunch of different ways you can do that. You can do it by the weight, you can do it by

54:26

the speed with which you move.

54:29

You got the very next thing is

54:29

tempo.

54:32

This is a huge way that you can improve even

54:32

if you're doing body weight exercises.

54:36

And let's say you don't have any kind of

54:36

resistance, right?

54:39

Although you could grab soup cans, you could

54:39

grab resistance bands if you have them.

54:44

But let's say you're just using your body

54:44

weight.

54:46

The best way that you can increase the

54:46

tension, increase the resistance without

54:51

adding an external resistance is slowing down

54:51

the tempo.

54:56

I love slow tempo movements.

54:59

Slow on the eccentric, slow on the concentric.

55:01

So that's for bicep curl, curling up is the

55:01

concentric, releasing is the eccentric.

55:07

So on both sides of the movement, slowly

55:07

controlling the weight the entire time.

55:13

This is going to increase what we call time

55:13

under tension, which is going to create more

55:18

of a stimulus for your muscles.

55:21

Basically, the longer you're

55:21

holding the movement or the longer you're

55:24

moving the weight or resisting the weight,

55:24

resisting the movement, the more muscle fibers

55:29

your muscles have to engage in order to make

55:29

that thing that happen.

55:32

So you get more activation.

55:34

So for my peeps at home training

55:34

with Dumbbells, and you only have a set that

55:37

goes up to a certain weight, and now it's too

55:37

light for you and you're completing your reps

55:42

too easily. And you've taken the other things we've said

55:45

and you're like, well, okay, I can't lift any

55:45

more weight, so now what do I do?

55:50

Just slow it down. And those reps are going to become a lot more

55:53

difficult, I promise. You. And then static holds.

55:57

You can do static holds as well. Intensity, we talked a little bit about.

56:02

I always like to focus the intensity on the mind muscle connection.

56:06

I love to challenge people that I can get a

56:09

better workout with you without any weight in

56:09

my hand.

56:12

So if you're telling me that your program is

56:12

too easy, or the program that I wrote for you

56:16

is too easy, I'm going to tell you you're not

56:16

working with enough intensity because you

56:22

don't need a lot and you don't need anything

56:22

fancy in your program to get incredible

56:27

intensity. You just have to focus on the muscle you're

56:29

working. And actually, you just wrote a post about this

56:32

the other day about you need to know what

56:32

muscles you're working.

56:36

In, the mood, and this goes

56:36

into the preparation and the execution piece

56:39

is understanding. Do a little research and ask the questions.

56:43

Ask your coats, google it, whatever. What is this exercise supposed to be hitting?

56:49

Where should I feel this?

56:49

If you're doing a bicep curl and you Google

56:53

what does a bicep curl work?

56:53

And it says you're bicep muscle and you go,

56:57

well, when I do it, I feel it in my shoulder. I don't feel it in my muscle.

57:00

What am I doing wrong?

57:00

Do you need to fix that before you go heavier?

57:03

You need to fix that. You drop the weight and figure out how do I

57:06

make this thing do the work?

57:06

So that's part of that I like focus,

57:12

intensity. And that perspective is all about focusing on

57:15

what you're trying to do and making sure it's happening.

57:17

I love using the technique of

57:17

visualizing that muscle working right.

57:23

And then finally, while we talked about this

57:23

more, when we discussed programming and how to

57:30

set your programming but rep ranges, I

57:30

typically will start especially new clients on

57:36

a rep range of like eight to twelve or ten.

57:39

To twelve, or I'll give them a range, and then

57:41

as they get more advanced, I'll move them into

57:41

what I love to do, which is pyramid training,

57:45

where I'm specifically telling them how many

57:45

reps I want them to do per set.

57:49

But when I start out with a range, there's one

57:49

thing that they need to understand.

57:53

And most programs that you find out there are

57:53

going to have rep ranges listed ten to twelve

57:59

or eight to twelve or six to ten or six to

57:59

eight.

58:03

When you see things listed in ranges, this is

58:03

how I want you to think about it.

58:07

Always start with the low end of the range

58:07

with as heavy weight as you possibly can lift.

58:12

So if you're doing three sets of eight to

58:12

twelve bicep curls, pick up the heaviest

58:18

weight you can lift for eight reps.

58:20

On the next workout, do.

58:21

The whole workout at that, but on.

58:23

The next set, try to get out nine. If you can get out nine, then go for nine on.

58:28

The next set. If you can go for ten, get to ten.

58:32

Let's say you're doing four sets.

58:34

By the fourth set, you got to twelve. Well, you really should have been lifting a

58:36

heavier weight.

58:39

If you look at the rep range and you

58:39

immediately start doing the high end of the

58:43

reps, you're not lifting enough weight.

58:46

Lift the weight to start with the low end of

58:48

the reps. Work your way up to the high end of the reps

58:51

with that weight, and then once you can do the

58:51

high end of those reps with that weight, it's

58:55

time to go to a new weight.

58:57

Yeah, and that's what I was

58:57

going to say, is get to a point where you

59:02

figure out what that heavy eight is, what that

59:02

challenging eight is, where you can do the you

59:07

can do all four, all four sets or however many

59:07

sets at that weight.

59:10

And then you're like, okay, now I can do all

59:10

of this at eight.

59:12

Let's go for all of this at nine. So maybe the next week you come in, you do the

59:16

first set at nine. You try to do nine on the second set.

59:19

You're like, no, I'm still at eight on the

59:19

next one.

59:21

Until you get all four sets at nine.

59:23

Then you go to all four sets at ten. Then you go to all four, and then you can jump

59:25

to when you get to the top.

59:29

Now you can do them all at ten or twelve,

59:29

whatever that top range is.

59:32

Now you go to the next heavier weight and

59:32

start the process over again.

59:35

Exactly.

59:36

So that's working within the

59:36

rep ranges, but applying the concept of

59:40

progressive overload at the same time. Cool.

59:43

Awesome. Guys, we've got a ton of stuff that we've gone

59:46

over. We have been all over the place of this

59:48

episode. Hopefully you guys were able to keep track.

59:50

I'm not looking forward to trying to do the

59:50

time stamps in the notes.

59:55

On this one, but thank God for

59:55

timestamps because our audience will really

59:59

appreciate it.

1:00:00

Yes. So we appreciate you guys

1:00:00

being gone.

1:00:02

Thanks for coming on the lives for you guys on

1:00:02

Instagram Live.

1:00:06

And we will see you guys again the next time

1:00:06

we decide to do an episode, which we have no

1:00:10

idea when that is.

1:00:11

Next week. I'm calling it next week.

1:00:13

All right, next week. Cool. All right, peace out, guys.

1:00:16

Take it easy and don't forget to.

1:00:18

Eat, meet, lift, sleep, and repeat.

1:00:21

See you guys later.