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Wisdom Wednesdays: How To Design Effective Resistance Training Programs To Build Muscle And Strength · Hardiness with Dr Paul Taylor

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  Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. Last
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  Speaker 1: week I talked about why we need to lift heavy
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  Speaker 1: shit as well as doing cardiovascular training, and just for
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  Speaker 1: a very brief review, cardiovascular training or cardiovascular fitness is
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  Speaker 1: the single biggest predictor of longevity. And behind that becomes
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  Speaker 1: your muscle strength or muscle mass, as they do in
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  Speaker 1: some studies, but really it's a combination of having a
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  Speaker 1: significant amount of muscle but also using that muscle and
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  Speaker 1: making it strong, and that has been shown to have
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  Speaker 1: really significant impacts on our not only longevity, but also
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  Speaker 1: on our quality of life because sarcopania, which is the
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  Speaker 1: loss of muscle over time, is one of the actual
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  Speaker 1: biggest drivers of poor quality of life. And then if
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  Speaker 1: you lose muscle mass, particularly our fast twitched fibers, you're
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  Speaker 1: more likely to fall over and break a hip. And
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  Speaker 1: we know that if you're in your sixties or seventies
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  Speaker 1: or older and you fall over and break a hip,
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  Speaker 1: it's a pretty bad prognosis. Now, I just need.
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  Speaker 2: To flag there's a made of mind who's in his sixties.
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  Speaker 2: He's just fallen over and broken a hip.
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  Speaker 1: But that wasn't because of cyclopedia that was just bad
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  Speaker 1: luck slipping on wet grind, but it's a bloody long recovery,
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  Speaker 1: so good luck, Craig. What we really need to be
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  Speaker 1: doing then is a combination of cardivascar training and resistance training.
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  Speaker 1: So in this I'm going to give a bit of
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  Speaker 1: an overview for different scenarios. So starting with both beginners
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  Speaker 1: and people who just want to have improved functional capacity
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  Speaker 1: good quality of life, I think that doing circuit based
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  Speaker 1: resistance training two to three full body sessions per week
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  Speaker 1: is really all that you need, and machines can be
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  Speaker 1: good in this phase, particularly if you're a beginner, But
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  Speaker 1: you then want to go to exercises where you're having
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  Speaker 1: to control the weights, and we can talk about the
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  Speaker 1: amount of repetitions that you do, but actually when we're
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  Speaker 1: doing circuit based training, I actually prefer to use time
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  Speaker 1: under tension, so that is just for.
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  Speaker 2: How long you work.
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  Speaker 1: So ideally we would be doing thirty seconds under tension,
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  Speaker 1: so you're doing as many repetitions as you can do
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  Speaker 1: in thirty seconds. For some exercises that's more repetitions, for
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  Speaker 1: some exercises that's less repetitions, but just having that work
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  Speaker 1: rest ratio, you would maybe start off if you're a
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  Speaker 1: beginner at one to one, work for thirty seconds, rest
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  Speaker 1: for thirty seconds, and then you want to progress that
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  Speaker 1: to three to one, right where you're doing thirty seconds
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  Speaker 1: of rest and ten seconds of recovery. But there may
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  Speaker 1: be an intermediate step or a couple of intermediate steps
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  Speaker 1: that you go from thirty seconds ress to twenty seconds rest,
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  Speaker 1: to fifteen seconds rest, then to ten And I actually
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  Speaker 1: like to design these with what are known as primal
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  Speaker 1: movement patterns, made quite famous by a guy called Paul
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  Speaker 1: Chek who's a brilliant exercise scientist and basically identified and
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  Speaker 1: it wasn't just him, but he really brought it into
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  Speaker 1: the fitness industry. These primal movement patterns. Seven of them
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  Speaker 1: have been identified. Push, bend, rotate, squat, pull, lunge, and
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  Speaker 1: then gate. So gate is walking and running, and we
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  Speaker 1: take car of gate with our cardiovascular training. So the
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  Speaker 1: way that I like to train this, and I do
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  Speaker 1: this quite often this type of programming, is that I'll
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  Speaker 1: do a work rest ratio of one to one. So
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  Speaker 1: I'm doing our story three to one, so I'm doing
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  Speaker 1: thirty seconds on ten seconds off, and I alternate upper
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  Speaker 1: and lower bodies. So for instance, I do then push,
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  Speaker 1: then bend, then rotate, then squat, then pull, then lunch.
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  Speaker 1: So a couple of things here is really making sure
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  Speaker 1: in any exercise that you emphasize the eccentric portion. That's
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  Speaker 1: the lowering of the weight, or if you're doing a
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  Speaker 1: lat pulled down, it's the raising of the weight. But
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  Speaker 1: it's when you're you're not shortening your muscle, you're lengthening
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  Speaker 1: your muscle, and a lot of people waste that part
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  Speaker 1: of the exercise and that's a really important part of
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  Speaker 1: the exercise. So if we're looking at that sort of
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  Speaker 1: a training program, I'm just going to give you some exercises.
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  Speaker 1: So in push this would include all push ups, bench press,
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  Speaker 1: cable presses, shoulder presses, triceps press, push downs, things like that,
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  Speaker 1: anything where you're doing pushing movements. Then squat things like
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  Speaker 1: a back squat, a front squat, a goblet squat where
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  Speaker 1: you're holding something a weight at your chest, things like
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  Speaker 1: a sumo squat. You can also do box jumps or
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  Speaker 1: a squat type of movement. You can do wall squats,
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  Speaker 1: and then you can do single leg squats. Then for pulling,
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  Speaker 1: we're thinking of things like chin ups and pull downs,
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  Speaker 1: lap pull downs, seeded row, bent over row, kettlebell cleans,
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  Speaker 1: bicep curls. All of those things are pulling type motions.
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  Speaker 1: Then for bending, that's things like dead lifts, Romanian dead lifts,
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  Speaker 1: kettlebell swings, stiff leg dead lifts, hip thrusts, and lying bridges.
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  Speaker 1: And then rotate would be exercises such as wood chops,
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  Speaker 1: cable rotation, Russian twists, and sitting down with a medicine ball,
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  Speaker 1: a kettlebell cross clean. And then this thing called a torsinator,
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  Speaker 1: which is a great exercise and you can look these
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  Speaker 1: up if you don't understand what they are. And then
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  Speaker 1: the lunging type things. You have a static lunge where
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  Speaker 1: one leg is in front and ones behind and you're
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  Speaker 1: just bending down to one knee hits the ground and
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  Speaker 1: then coming back up. You can do walking lunges with
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  Speaker 1: weight or without weight. You can do a reverse lunge
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  Speaker 1: of forward lunch. Then you can do things like side lunges,
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  Speaker 1: which I am a big fan of clock lunges, and
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  Speaker 1: then jumping lunges which get into the whole pliometrics things.
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  Speaker 1: And then you can just run that session where you
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  Speaker 1: pick one exercise from each one of those and you
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  Speaker 1: do a circuit. So you're doing six exercises in your
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  Speaker 1: circuit thirty seconds work and then the rest is anywhere
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  Speaker 1: between ten and thirty seconds depending on your training history.
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  Speaker 1: And do that circuit four times. That means you will
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  Speaker 1: get twenty four sets, and that will probably be under
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  Speaker 1: twenty minutes, depending on your rest period. Certainly, when I
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  Speaker 1: do the thirty ten it's under twenty minutes, but when
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  Speaker 1: you include a warm up and a cool down, there's
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  Speaker 1: minutes and you're done, and you're getting the full body
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  Speaker 1: movement and doing those two to three times a week
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  Speaker 1: where you just pick different exercises when you're going in
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  Speaker 1: for the vast majority of people, that will get you
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  Speaker 1: really good health and longevity benefits. Now, as your training advances,
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  Speaker 1: we want to have the principle of progressive overload. You
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  Speaker 1: need to progressively overload the system in order to continue
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  Speaker 1: to stimulate adaptation. And the way we do that is
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  Speaker 1: we increase the weight, or we reduce the rest period,
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  Speaker 1: or we increase the volume. So you might start with
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  Speaker 1: three circuits and then eventually you move to four circuits,
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  Speaker 1: and then you just put a bit more weight on
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  Speaker 1: as you go because we've got to continue to stimulate
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  Speaker 1: those muscles. So now let's talk about if you want
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  Speaker 1: other benefits, So particularly if you want to do more
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  Speaker 1: traditional type training, or you want to increase the size
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  Speaker 1: of one or more muscles, or you really want to
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  Speaker 1: increase your strength. Right, So, there is a difference in
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  Speaker 1: training for hYP hypertrophy, which is muscle growth, and training
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  Speaker 1: for strength.
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  Speaker 2: So hypertrophy is basically.
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  Speaker 1: A volume game. You want to be doing high amounts
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  Speaker 1: of volume, and we want certain metabolic adaptations with that volume.
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  Speaker 1: So we tend to have more sets and a higher
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  Speaker 1: weekly volume compared to strength training, but we have slightly
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  Speaker 1: less weight when we're doing hypertrophy. When you're doing strength training,
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  Speaker 1: intensity is key. If you want to get stronger, you
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  Speaker 1: have to lift heavier stuff, so we tend to have
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  Speaker 1: lower repetitions. So typically in strength training you have one
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  Speaker 1: to six repetition maximum. That means you can't lift any
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  Speaker 1: more weight. So a six ram is the maximum weight
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  Speaker 1: you can lift six times. What are am training typically
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  Speaker 1: is really only done by athletes that's a very high
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  Speaker 1: injury risk, so it's typically three to six repetitions and
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  Speaker 1: the other time, sorry, you would do one RM is
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  Speaker 1: to assess your one repetition maximum. Again, but you can
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  Speaker 1: do just a three RM, so it's not something doing
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  Speaker 1: this one RM or one RM training isn't not typically
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  Speaker 1: done for building strength unless you.
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  Speaker 2: Are that elite athlete.
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  Speaker 1: So typically, as I said, three to six is the
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  Speaker 1: range that you need to be looking for whenever you're
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  Speaker 1: building strength. And again you cannot lift any more than that,
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  Speaker 1: whereas when we're talking hypertrophy, anywhere from six we used
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  Speaker 1: to say six to twelve, Now we even see up
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  Speaker 1: to thirty repetitions can actually get hyperchaphy training, And it's
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  Speaker 1: not a bad idea, particularly if you're a beginner, to
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  Speaker 1: do those higher rep ranges, to do more repetitions with
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  Speaker 1: lighter weight because it's generally easier to do. And and
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  Speaker 1: in the beginning, a lot of your adaptations are going
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  Speaker 1: to be neuromuscular, so how your nervous system interacts with
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  Speaker 1: your muscular system. And then when we're talking about rest periods,
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  Speaker 1: if you're doing hypertrophee training, you basically want lower rest periods,
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  Speaker 1: and there's a range of rest periods depending on what
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  Speaker 1: type of exercises you're doing. When you're doing those big
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  Speaker 1: compound lifts like squats and deadlifts, maybe up to ninety
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  Speaker 1: seconds or as low as thirty seconds, So typically either thirty,
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  Speaker 1: sixty or ninety seconds rest between set. But you're really
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  Speaker 1: not looking to fully recover because you do want a
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  Speaker 1: bit of lactic acid to kick off metabolic adaptations, whereas
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  Speaker 1: with strength training you want to be recovered completely. So
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  Speaker 1: typically the rest between sets for strength trainings anywhere between
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  Speaker 1: two and five minutes, and again this will be influenced
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  Speaker 1: by how long you want to spend in the gym,
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  Speaker 1: like resting five minute between sets. If you're doing a
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  Speaker 1: lot of sets, that's a long time in the gym.
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  Speaker 1: So for thinking again about hypertrophy training to build muscle,
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  Speaker 1: that circuit that I talked about is still very useful
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  Speaker 1: for hyperchait feed training for most people on this year
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  Speaker 1: you're really competitive bodybuilder or you're really wanting to hone
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  Speaker 1: into things. But this is where you can also be
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  Speaker 1: doing things like supersets, which can really reduce your time
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  Speaker 1: in the gym and still get you the same results. So,
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  Speaker 1: for instance, you might be training pushing polar chest and back,
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  Speaker 1: so you might do set of bench press and then
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  Speaker 1: a set of rows straight away, and then you rest
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  Speaker 1: for your sixty or ninety seconds and then go and
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  Speaker 1: repeat the super set again. And you can use the
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  Speaker 1: same protocol if you're doing strength training. You can still
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  Speaker 1: do super sets and then have your two to five
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  Speaker 1: minute rest between them to reduce that overall time in
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  Speaker 1: the gym without really compromising your results. So let's talk
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  Speaker 1: about what a strength training program might look like. Like
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  Speaker 1: I said, the repetitions are pretty low, typically three to
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  Speaker 1: six unless you're really advanced, and your sets would be high,
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  Speaker 1: three to six sets per exercise, and then you've got
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  Speaker 1: high intensity. You're looking at eighty five to ninety five
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  Speaker 1: percent of your one R repetition maximum. And then your
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  Speaker 1: rec peers tend to be a little bit longer, but
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  Speaker 1: recent research that I've seen suggest that two minutes is
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  Speaker 1: probably optimal and you might not need more than that.
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  Speaker 1: We're really here looking for neural adaptations, so the nervous system.
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  Speaker 1: This is a hard nervous system workout, and you are
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  Speaker 1: looking to recruit those what we call high threshold motor units.
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  Speaker 1: They're typically your fast twitched fibers, and these are the
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  Speaker 1: ones that we tend to lose as we get older,
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  Speaker 1: which is why I say to people, you've gotta left
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  Speaker 1: heavy shit right, And we're really looking at less lactate here.
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  Speaker 1: We're more about that ATPPC, and there's less metabol extress
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  Speaker 1: and compared to hypertaphe training, so there's a little bit
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  Speaker 1: more res less of the whole superset thing. Unless, as
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  Speaker 1: I said earlier, you're in a hurry and you want
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  Speaker 1: to get in and out of the gym quickly, then
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  Speaker 1: you can do supersets, and we typically say we're doing
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  Speaker 1: three to four days a week. You want your total
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  Speaker 1: volume to be fifteen to twenty five sets per muscle group,
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  Speaker 1: less if you're less experienced, higher if you're more experienced,
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  Speaker 1: and we could split upper lower, or we could do
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  Speaker 1: full body right, and we really hear want to be
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  Speaker 1: doing the big compound movements like squats, deadlifts, bench press,
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  Speaker 1: overhead press, pull ups, those sorts of things, and the
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  Speaker 1: idea is that we're increasing the weight gradually while maintaining
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  Speaker 1: pretty good form. So a walkout maybe or a layout
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  Speaker 1: might be day one, we're going to do four sets
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  Speaker 1: of heavy squats, five repetitions your five red max. Then
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  Speaker 1: we might do four sets bench press again on a
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  Speaker 1: five red max, four sets of ben over rows on
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  Speaker 1: a five red max, and then four sets of overhead
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  Speaker 1: press again with five repetitions. Then you might do a
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  Speaker 1: rest day or do your cardio on day two. Then
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  Speaker 1: you come in and day three you might do deadlifts
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  Speaker 1: four or five sets of three to five repetitions. Then
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  Speaker 1: you do pull ups four and if you're strong, they
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  Speaker 1: could be weighted. Doing five repetitions are really accentiating the
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  Speaker 1: ecentric and like lowering very very slowly. You might do dips,
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  Speaker 1: or if you're strong, you might do weighted dips again
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  Speaker 1: four sets of five repetitions, and then maybe barbelle cars
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  Speaker 1: and four sets of five repetitions, and then you do
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  Speaker 1: another rest day, and then day five might you go
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  Speaker 1: back to squats and do five sets of three to five.
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  Speaker 1: Then you might do bench press similar five sets of
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  Speaker 1: three to five, might do some row those five sets
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  Speaker 1: of three to five, and then overhead press five sets
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  Speaker 1: of three to five. Now that when you're doing those
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  Speaker 1: high volume are those high intensities, that is a hard
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  Speaker 1: nervous system workout, and this will actually significantly increase your
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  Speaker 1: strength in quite a short period of time and particularly
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  Speaker 1: if you don't have years and years of training, you
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  Speaker 1: can get quite significant increases in strength reasonably quickly.
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  Speaker 2: So hopefully that gives you a bit of an overview.
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  Speaker 1: But just to summarize, if you just want basic health
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  Speaker 1: benefits and good longevity benefits, two to three full body
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  Speaker 1: workouts per week and doing those circuit based training, and
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  Speaker 1: then if you want to increase the size of particular muscles,
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  Speaker 1: you could do hypertrophy. And then if your main goal
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  Speaker 1: is around strength, then we need those higher intensities, those
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  Speaker 1: higher weights and a bit more rest period. But you
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  Speaker 1: could also do two full body circuit BIS training workouts
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  Speaker 1: a week and then do one on particularly on strength
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  Speaker 1: if you want to get stronger legs, or one high
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  Speaker 1: percha fee one. So there's no real hard and fast rules,
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  Speaker 1: and you can mix this all up. And what I
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  Speaker 1: mean by mixing it all up is that the thinking
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  Speaker 1: used to be that when you're doing a periodized program,
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  Speaker 1: which is when you focus on certain things in blocks,
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  Speaker 1: so you might do four to six weeks of strength training,
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  Speaker 1: then four to six weeks of hypercha fhee training. Now
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  Speaker 1: it's actually pretty valid. The research shows you can do
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  Speaker 1: a strength workout on a Monday and a hypercha feed
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  Speaker 1: workout on a Wednesday, and so you can actually periodize
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  Speaker 1: within a week. And that's often when I'll do I'll
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  Speaker 1: do some all body sessions and then i might just
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  Speaker 1: pick a strength training session or pick a muscle group
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  Speaker 1: or a couple of muscle groups and do a hyperchaphy
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  Speaker 1: session in a week. So you can just be a
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  Speaker 1: little bit random. Now, if you're an app salute a
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  Speaker 1: lead athlete, you might mess out on some games there,
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  Speaker 1: but I think for most of us, it's just about
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  Speaker 1: mixing it up and keeping it interesting so you can
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  Speaker 1: change what you do within a week. That's perfectly okay.
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  Speaker 1: So hopefully this gives you a bit of a guide
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  Speaker 1: around lifting heavy shit. And like I said, it's not
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  Speaker 1: completely comprehensive, but it's just about giving you some pointers
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  Speaker 1: and a little bit of the research so that you
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  Speaker 1: can create your own program.
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  Speaker 2: So go lift heavy shit. Catch you next time.