Latest / SOTA Personal Training Podcast / Are You Training Hard Enough?

Transcript

Are You Training Hard Enough? · SOTA Personal Training Podcast

• 0:01
  Ladies and gentlemen, welcome to the SODA Personal Training
• 0:04
  Podcast. We help busy adults get strong
• 0:07
  and fit and stay that way for a really, really long time.
• 0:10
  I threw in an extra. Really.
• 0:11
  Today, way to mix it up, yeah. I like it.
• 0:15
  I'm Coach Sean here with Coach Phil.
• 0:17
  What's up, Phil? I'm good.
• 0:18
  Hey, guys. Today we're going to be talking
• 0:20
  about are you training hard enough?
• 0:23
  Are you training hard enough to meet your fitness goals?
• 0:25
  And would you, if you trained harder than you are training
• 0:29
  right now, would you get stronger, leaner, more muscular,
• 0:32
  burn body fat, etcetera, etcetera.
• 0:34
  And this is a question you know that I'm putting out, not just
• 0:38
  the people walking down the street to the random public like
• 0:40
  this is to, this is dedicated to our members here, people that
• 0:44
  are already working out and theoretically training pretty
• 0:47
  hard in most of their sessions. But would you better if you
• 0:50
  trained hard? Are you training hard enough?
• 0:55
  Take it away, Phil, Give us a outline.
• 0:56
  Well, here's the question, Here's the question, then I'll
• 0:59
  give you the outline. But the question I want you guys
• 1:01
  to all ask yourself is when was the last time you work out
• 1:05
  actually felt like really tough, like really tough like I, I that
• 1:09
  was pushing to my Max. I was still safe, but that was a
• 1:13
  tough workout and we want that to be on a fairly regular basis,
• 1:19
  like we're really pushing it. So today what I want to talk
• 1:21
  about is a few different things, like defining what a challenging
• 1:24
  workout means. What does should the range be?
• 1:26
  How should that feel? You know, our our basically
• 1:29
  perceived intensity versus our actual capacity to push hard.
• 1:34
  Why we see most adults under training or what the causes are
• 1:39
  between, you know, not pushing up too close to that.
• 1:42
  Max, talk a little bit about, you know, the science of
• 1:45
  adaptation with muscles. Signs you're training, Are you
• 1:48
  not training hard enough? Signs that you are, things like
• 1:51
  that. So we're going to kind of lay
• 1:52
  down. Too hard, maybe, Because there
• 1:53
  is. I do believe overtraining is a
• 1:55
  real thing, yeah. There's a fine line like
• 1:57
  especially after 40, what we get away with gets very narrow,
• 2:02
  right? Like that.
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  That's that smart training range, that proper intensity.
• 2:06
  It just gets narrower. In college, you could, you know,
• 2:09
  have 10 beers and get 5 hours of sleep and go run a 5K.
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  And no one's doing that. Nope, no one's doing that
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  anymore. So we just got to be smart with
• 2:18
  our training because the specificity of our programming
• 2:21
  gets narrower as we get older. So we're going to give you guys
• 2:24
  some clarity on all this stuff. Yeah, so buckle up.
• 2:27
  Buckle up. Yeah.
• 2:27
  Do you want to start with? OK, you've got comfy workout
• 2:30
  trap written down here. What?
• 2:31
  OK, So what is Comfy workout? The Comfy workout trap in your
• 2:35
  work? Well, a lot of people when they,
• 2:38
  you know, again, kind of the 40 plus population, but in general
• 2:40
  people who work out regularly, they're very good at doing it
• 2:43
  consistently. And everyone here is great at
• 2:46
  consistency, but sometimes we're not good at doing it
• 2:49
  progressively. Like actually paying attention
• 2:52
  to the numbers and how many weights we're lifting and how
• 2:54
  many, you know, how many pounds reps, things like that.
• 2:58
  Even though you've got guidance, it's, it's still something
• 3:00
  that's in your court a little bit.
• 3:02
  So, you know, you don't get stronger from just movement in
• 3:05
  general. You'll maintain a little bit of
• 3:06
  muscle mass. But to grow and reverse muscle
• 3:09
  loss that happens earlier than we want it to, We got to
• 3:13
  properly stress those tissues and then recover.
• 3:16
  Like that's how we do it, but it requires quite a bit of
• 3:19
  specificity and and attention to detail.
• 3:23
  Yep, both on our end and the clients.
• 3:25
  Yeah, exactly. This is something I think that
• 3:26
  we've been doing pretty well, but we can always get better
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  because like it's the messaging that I want everybody to keep
• 3:32
  getting. This is why I'm going to say it
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  again as PSA. Like we're 3 1/2 minutes in here
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  and I'm going to go ahead and do like the minute elevator pitch
• 3:39
  on this. Like if you're here in a
• 3:41
  session, this particularly applies if you're here at SODA
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  in a group session, one on ones like as coaches, we should be,
• 3:47
  you know, giving you heavier weights basically.
• 3:48
  But like, if you're in a group session and it's telling you to
• 3:51
  get 10 reps of an exercise, right, I want you to be using a
• 3:55
  weight that it is pretty Dang hard to get to 10 with.
• 3:58
  Like I would rather have you get to 7 or 8 and be like, oh, I
• 4:01
  can't. Get to 10.
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  And fail then do you know three sets of 10 that are like, it was
• 4:05
  not that hard, I did that weight before.
• 4:07
  I could have done a couple. More exactly.
• 4:09
  Yeah, you brought up a good a funny thing because in one on
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  ones there's so many times so many times where I'll be well,
• 4:15
  we're doing the 70 LB dumbbell and they're like what?
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  They're like, what? It's like, it's like I'm
• 4:21
  speaking a different language. I'm like, yes, yeah, you can do
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  this. And they're like, I don't want
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  to do that. Like we're we're going to do it.
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  And not only does that person then lift that weight that they
• 4:29
  never lifted, they've done more reps on that move ever.
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  And I'm like, you see, like, so I know that's happening
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  internally for everybody. They're like, I don't want to
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  lift that heavyweight. I can't do that, right?
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  Most if not all people in here are stronger than than you guys
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  give yourself credit for. So we're going to help kind of
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  narrow that specificity so you know what to aim for in your
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  sessions. Yeah, exactly.
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  And you know, definitely stay tuned because towards the end I
• 4:54
  am going to get more into like the quote UN quote overtraining
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  piece and another big, we'll call it a secret missing factor.
• 5:02
  A secret factor that you really need to keep in mind that
• 5:05
  doesn't have to do with like the training itself.
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  But but like for now, let's focus on that under training
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  piece because I would still agree that like most, you know,
• 5:13
  especially of our clients were just falling to that busy, you
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  know, adult population. You know, especially when you
• 5:17
  get into the 40 plus category, like it's really easy to under
• 5:20
  train and do the comfy workout, do the relatively easy workout
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  where you don't push that hard, right?
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  So we're going to focus mostly on that.
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  But I do want to touch on like the quote UN quote overtraining
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  the opposite side of the spectrum a little more towards
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  the end. So yeah, exactly.
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  More people are on that your training side if if not in the
• 5:37
  right zone, but I think it's it's useful now to jump into
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  like what does what does a challenging workout actually
• 5:43
  mean? Like defining what the proper
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  challenge is. And so there's definitely a
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  difference between, you know, just being sweaty, hungry, tired
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  after a workout. And that happens with a lot of
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  these like run for 40 minutes doing intervals type of workout
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  and then between those in like near muscular failure,
• 6:02
  progressive overload and like measurable data with this.
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  So there there is a difference in train heroic, the software
• 6:11
  use. They have that spot where you or
• 6:14
  we put RPE a lot. We talk about intensity levels
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  like ratings of perceived exertion.
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  It's not a crazy end all, be all accurate scale, but it's one
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  that we use a lot to tune into how your perceived intensity is.
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  And we always say you should average A7.
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  And A7 is like very challenging, but still productive and still
• 6:34
  like manageable. You never really want to be at
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  A10. You don't need to be unless it's
• 6:39
  very short. But generally it's going to
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  hover between that like 6 during transitions, 8, maybe 9 during a
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  finisher, but you should average around 7, maybe 8.
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  And that should be, again, as tough as you can push way more
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  than what you do on your own, but still like safe and at least
• 6:56
  comfortably uncomfortable. Put it that way, that way.
• 6:59
  Would you, would you agree from your perspective, Sean?
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  Yes, I've I've bumped my 7 to 8 language up to 8 to 9 like I've
• 7:08
  I like. Just to adjust and like
• 7:09
  overshoot. Well, yeah, yeah, I used to
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  always tell people, and I still do sometimes.
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  Like, you know, we want most of these workouts to feel like if
• 7:16
  10 out of 10 is the most intense possible, the hardest workout
• 7:19
  you've ever done, I want to feel like it's maybe like a 7-8, but
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  not quite like a 10. Now I kind of tell people more
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  like, let's get into that 8 or maybe even 9 in 10.
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  Like, let's go pretty Dang hard, right?
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  Because most of us, and I include myself in this, like, we
• 7:33
  really don't know how hard we actually could push.
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  We really had to. Is that David Goggins mentality?
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  You know what I mean? You're repping out reps on the
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  incline bench press and you think you're done at six reps
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  and all the sudden you did 14. You know, like, yeah, yeah, I'll
• 7:45
  talk about the overtraining at the end again, but like, but
• 7:47
  we've all got more reps in the tank usually.
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  Yeah, usually. Unless.
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  Yeah, there's a Safeway to do it.
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  Go ahead. Yeah.
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  Yeah, I was going. To say, unless you love to
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  suffer and, and really dive right into what I like to call
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  the pain cave, which like a lot of coaches do, we, we're very
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  familiar. We've been in The Cave, we've
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  decorated like we, we know that place.
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  It's dark and scary, but we can go there because we know the way
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  out. But most people, they can see it
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  and they're like, Nah, Nah, we're going to keep going.
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  So I mean, that's just the idea of can I do three more?
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  I don't know yet, but I'm going to push it and see and not be
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  afraid to totally fail as long as we can do that safely, which
• 8:22
  is a big factor when we're talking about pushing at these
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  intensities. Like it's got to be safe.
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  You don't want to Jack up your shoulder or something like that,
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  but. Exactly.
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  If you're here, you have coaches to help spot you and tell you
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  that your form is good or not good, things like that.
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  So you it's like we're the little, I don't know, little
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  guide, right? We're on the mountain.
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  We're just the Sherpas. We're guiding you through.
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  Like, come on. This is the way to go.
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  I think I almost did 2 because I said The Cave.
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  OK. Yeah, Yeah.
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  I'm already at my almost at my quota, but but anyway, unless
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  you seriously push it to 10, like if you're on an air bike,
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  right, let me say Sprint for 30 seconds all out one, you can't
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  because your energy systems will fail regardless of your
• 9:03
  experience level or anything like that.
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  But then you'll know exactly what that feels like.
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  You're going to probably feel pukey.
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  It's not going to feel good. But then you kind of have your
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  gauge for like, OK, 7's probably a little higher than what I was
• 9:16
  going ideally. So that's one way to look at it.
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  And you can also look in terms of reps in reserve, like when
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  you're doing a strength move, a lot of smart, like very
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  structured strength programming. We'll talk about reps in
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  reserve. Yeah.
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  So how many do I think I can do, right?
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  And so we wanna have probably 1, maybe 2 in the tank.
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  But if you're not sure, like just try it.
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  The worst thing is he's dropped the weights.
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  And yeah, make sure isn't laying on your foot.
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  Yeah, exactly. Dude, this is so funny because I
• 9:45
  literally today this rarely happens, but I actually had it
• 9:47
  was a lightweight, thank God, but I had a 5 LB plate fall on
• 9:50
  my foot today. This morning it was just like
• 9:52
  out of my toe. And I'm like, oh.
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  Shit, it does not take much to break a toe.
• 9:55
  No, and it I'm like, I think it's fine, but yeah, I was like
• 9:58
  I was pulling A10 pounder off of 1 of the bench like Oh yeah, a
• 10:02
  45 and A10 and A5 on one of the bars and I like didn't remember
• 10:05
  that the five was still there. So I like yanked the 10 off and
• 10:07
  then the five just flew off and hit my foot and it was, yeah,
• 10:10
  there was there was a little mini F bomb was dropped.
• 10:13
  But yeah, yeah, it didn't really.
• 10:15
  You know what did it sound like? Yeah.
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  Can you reenact it? Can probably not, no.
• 10:20
  It was a full on fuck. Like it was like, yeah, it was
• 10:22
  just a somewhat quieter. Fuck, now we got to put the
• 10:24
  explicit label on this one. I don't even, I don't even just
• 10:26
  like, I don't know if Spotify actually categorized kids
• 10:29
  things. Kids, if you're listening, yeah,
• 10:32
  you know, sorry. Listen with your.
• 10:34
  Problem F Bomb yeah. But yeah, what else do you think
• 10:37
  on like, you know, defining like a tough, challenging workout.
• 10:41
  What else do you think you have to add to that from?
• 10:43
  Well, that's the key thing. Like most it really for me, it's
• 10:46
  less about, I don't want to phrase this, it's probably less
• 10:50
  about definitely less about the number of total exercises you
• 10:53
  do, you know, like I ranted about variety on this, you know,
• 10:56
  check out the last. Episode if you'd like.
• 10:57
  But it's less about the number of total exercises you do and
• 11:00
  maybe even less about the number of like total sets and stuff you
• 11:05
  do and more about like how many, how many sets and or how many
• 11:09
  reps are you doing where you are pretty Dang close to failing
• 11:13
  where those muscles are like, I can barely move this way
• 11:16
  anymore, you know? Because if you do 2 hard sets to
• 11:20
  like very near Max failure or at it, that's I'm not going to
• 11:25
  quote the science, but I'm pretty sure based on the body of
• 11:27
  evidence, that's actually more effective than doing 4 sets at
• 11:31
  what is called in bro science junk volume, which is just like
• 11:35
  extra stuff that really has no return on the investment and
• 11:38
  just makes you tired, hungry and sweaty.
• 11:41
  And angry. I can do, can I just jump off
• 11:44
  and do like 2 anecdotes about that?
• 11:46
  Some just double some bro anecdotes.
• 11:48
  Yeah, do it now. This.
• 11:49
  Is double tangent, yeah, so like in my own training right now.
• 11:52
  So soreness again, soreness is like a tricky one too because
• 11:57
  it's like, how sore do we want to get?
• 11:58
  Whatever. But like, for most of us, you
• 12:00
  know, if your goal is to try to grow your muscles, which it
• 12:04
  probably should be because even if your goal is to burn body
• 12:07
  fat, having a little extra muscle is going to really help.
• 12:09
  So like, you know, most of us should be training to try to
• 12:11
  build and strengthen the muscles, right?
• 12:13
  So like, soreness is probably good.
• 12:15
  You know, like if you have a day or two of soreness in the muscle
• 12:17
  groups you were targeting, you probably did a good job.
• 12:19
  Right. Yeah.
• 12:20
  And so like for me, obviously I'm training pretty Dang hard
• 12:23
  right now hashtag stronger than Austin program.
• 12:26
  And like over the last couple days, I've done a pretty good
• 12:29
  job on a couple different muscle groups of getting some soreness,
• 12:32
  right? So it's, it's the lats and
• 12:35
  glutes right now are sore, right?
• 12:38
  And I think the reason is so I did upper body 2, I guess 2 days
• 12:41
  ago and then lower body yesterday, right.
• 12:43
  And like, I didn't really do very many sets on the exercises
• 12:47
  I'm about to talk about, but I was doing some lat pull downs.
• 12:51
  Now this is probably like more advanced than the average
• 12:53
  listener needs. But like I was using the Versa
• 12:55
  grips on the lat pull downs. Oh yeah, because I'm trying.
• 12:58
  I was trying to make sure that the the forearms and hands
• 13:01
  aren't the thing that gives out, that it's actually the lats.
• 13:03
  Gives you huge. They do, yes.
• 13:04
  Yes. So my lats are swelled right
• 13:07
  now. I'm gonna have wings like Blake
• 13:08
  and Red Bull pretty soon. Like against.
• 13:10
  We're growing. We're growing sponsorship.
• 13:12
  Yes, let's go. And so the lats are still sore
• 13:16
  from from 52 hours ago like it was Tuesday morning that I did.
• 13:20
  This, that's always fun. It's like a season left here.
• 13:22
  You're like, oh. There, it was tough there you.
• 13:23
  Go, Yeah, yeah. Otherwise you got to take a
• 13:24
  month off for that to happen. Yes, and it was, and it was only
• 13:28
  like 2. It was just like 2 hard sets,
• 13:31
  you know, like 2 to failure sets really cooked them.
• 13:33
  Like they're still out right. There you go.
• 13:35
  And then yesterday I was doing some Bulgarian split squats in
• 13:39
  the morning and like, you know, realistically, like only devil
• 13:43
  worshippers do three sets of Bulgarian split squats.
• 13:46
  You ain't doing three sets of that.
• 13:48
  No, just joking. But like, but like 2 sets each
• 13:51
  side of Bulgarians is plenty. I have we, we have people do
• 13:55
  three sets of each in groups, definitely.
• 13:56
  But like 2 sets is plenty each side.
• 13:59
  Three sets of Bulgarians will make you question your whole
• 14:01
  decision to get fit. Like what?
• 14:03
  Why am I doing this? Yeah, yeah, yeah.
• 14:05
  What? Yep.
• 14:07
  This was doing slow on the way down just pushing hard with
• 14:10
  those glutes and like both his side just booty is on fire still
• 14:13
  today. One of the best exercises for
• 14:15
  your. Lower body, yes, hands down.
• 14:16
  And I can't even remember why I went into that, but I think that
• 14:19
  the point was to talk about like, yeah, on neither exercise
• 14:22
  did I do a lot of sets or even a lot of reps.
• 14:25
  We're probably talking about, I guess in the Bulgarians it's
• 14:28
  like both sides, but we're talking about 18 total reps, you
• 14:32
  know, because the lap pull downs is probably like a set of 10 and
• 14:34
  a set of eight. And then same thing with the
• 14:36
  Bulgarians. Yeah, it's not like a lot of
• 14:38
  reps necessary. It's just like freaking push
• 14:40
  yourself on those reps. Isn't that crazy that our body
• 14:43
  will adapt to that though? Like like adapt and progress.
• 14:45
  Your body will be like, oh, we gotta get stronger.
• 14:47
  Like this is heavy. That's how it works.
• 14:50
  And it's it doesn't take that long.
• 14:52
  It's crazy. But that is a really good
• 14:54
  indicator of of the soreness for some people.
• 14:57
  It's like a little bit like you shouldn't be so sore.
• 14:59
  You need a, you know, a Walker or like assistance, but you
• 15:03
  know, a day or two, it's a signal.
• 15:05
  It's, it's actually a good thing.
• 15:06
  It's normal that delayed onset muscle soreness tells you.
• 15:09
  I worked these more than they're used to.
• 15:11
  And that's a good thing, for the most part.
• 15:13
  Exactly. And and since we have like 5
• 15:16
  extra minutes today, now I get to go an extra minute or two
• 15:19
  with my tangent rant here because this I'm getting really
• 15:21
  in the weeds for people. But you want to know, are you
• 15:22
  training hard enough? Are you training hard enough?
• 15:24
  So in those two examples, right? Because these are exercises that
• 15:27
  a lot of our members do, right? So take the lap pull down, for
• 15:29
  example, like are you training hard enough?
• 15:32
  The lap pull down is a great one to be like, am I taking my
• 15:35
  muscles to fail? Your meaning?
• 15:36
  Am I getting to the point where I can't even quite pull it all
• 15:39
  the way down? You know, because that's a great
• 15:41
  one. You know, in in meathead bro
• 15:43
  science, we call it like a like a partial.
• 15:45
  You know, you finish with like a partial.
• 15:47
  You're at the top and you try to and you try to still just pull
• 15:50
  down as far as you can through the elbows.
• 15:52
  You can't quite make it all the way down and that's OK.
• 15:54
  And then you go slow to the top right?
• 15:56
  Like that's where you want to be on like a pull down for the most
• 15:59
  part. Yeah, like a lot of most polling
• 16:01
  moves for sure. Legs depends, like maybe on a
• 16:04
  single. Leg, I was going to say the
• 16:05
  Bulgarian. So here, here's the thing on
• 16:06
  like the Bulgarian right. So you got 1 foot back up on a
• 16:09
  little bench, right? And like, I've been training
• 16:11
  those pretty hard. And so like, you know, yesterday
• 16:13
  it was like, I'm going till I, I like, can't even quite push all
• 16:17
  the way up to straighten the leg.
• 16:19
  And then you just like, you just fall down there and kind of like
• 16:22
  drop the weight to your sides and then you just sit back in
• 16:25
  the bench like I'm done. And think about everything.
• 16:27
  And you just think about life for a minute after that, you
• 16:29
  know? Sean, are you trying to get into
• 16:31
  the dump truck club? Absolutely the dump truck trying
• 16:33
  to get booty games. I'm stronger than Austin
• 16:35
  everywhere, right? Like realistically, okay, here's
• 16:38
  I will bet I will bet $100 that I can squat and deadlift more
• 16:42
  than him. Okay, now bench press.
• 16:44
  It's going to cost me all of my life savings and every minute of
• 16:48
  free time that I have to ever be able to actually out bench press
• 16:51
  him. But maybe, maybe.
• 16:53
  But So yeah, I'm trying to be in the dump.
• 16:54
  But you're not far behind him, so you're good.
• 16:56
  Yeah. I don't know.
• 16:56
  Yeah. Top to bottom.
• 16:58
  Oh, I love it. But.
• 17:00
  But yeah. And the key point, all this is
• 17:01
  like slowing it down, right? There's this microscopic series
• 17:04
  of tears that happens in your muscle.
• 17:06
  It's not like a muscle tear. It's like a it's not even a
• 17:08
  sprain, OK? It's just a a very small amount
• 17:12
  of damage that your body recovers from, like eating a
• 17:14
  protein and getting your sleep and going to bed and getting you
• 17:16
  7 hours and not going to Taco Teresa's every Friday, you know,
• 17:19
  stuff like that. But you need to give your body a
• 17:23
  stimulus to actually change. You need a stimulus to, you
• 17:27
  know, tell your body we got to get stronger here.
• 17:29
  That's how it all works. And if you don't have that, it's
• 17:31
  not it. What's commonly called in
• 17:33
  Physiology is an action potential, right?
• 17:35
  You need to get to a certain degree, you do 10 reps and they
• 17:39
  were what you would say easy or less than that, like 7 out of 10
• 17:42
  on the intensity scale. There's no stimulus.
• 17:44
  You haven't hit failure. You just said, hey, we just do
• 17:46
  this once in a while. So again, that that was a really
• 17:50
  good point. As far as soreness and what that
• 17:52
  last Rep should look like, It should be a grind.
• 17:55
  Yep, exactly. Now and and before we like, I do
• 17:58
  want to talk a little bit about you mentioned the what holds you
• 18:01
  back aspect of this, what holds people back from pushing really,
• 18:06
  really hard because there's a couple, there's some very
• 18:09
  legitimate reasons too. And then I have a funny 1
• 18:12
  written down. But anyway, OK, you, you go
• 18:14
  ahead and take it away with this part of it.
• 18:16
  There's there's like 4 things that I think hold most, most
• 18:20
  specifically adults over 40 into that under training zone.
• 18:25
  Fear of injury is one of them. Ego protection.
• 18:30
  OK, we never fail, we never push, we never fail, right.
• 18:33
  Some people don't want to fail, they're right, but that's it.
• 18:36
  I think is a big separation, like, you know, coaches and
• 18:39
  athletes and a lot of people exercise.
• 18:41
  It's it's a little bit different in in their head potentially,
• 18:44
  right? I do.
• 18:45
  I do. Have some even advanced clients
• 18:46
  who are like that you're. Right, because it's hard.
• 18:47
  They're in here. This might be the first time
• 18:49
  they're they're working out, right?
• 18:50
  And they're like, I don't want to be bad at this.
• 18:52
  Who wants to do? That well, no, I'm, I'm saying
• 18:53
  too, I even have some advanced some very like fit clients
• 18:55
  who've been doing this for a long time that are still afraid
• 18:58
  to like fail with the weight. I see it now.
• 19:01
  Well, that ties in this whole growth mindset psychology.
• 19:06
  Three, what what is written down here is a diet culture hangover,
• 19:12
  which is all about this idea that's very common 40 plus
• 19:15
  population that calorie burn is a better workout which needs to
• 19:19
  that needs to die. It's it's a factor, but it's not
• 19:23
  everything. So just because if something
• 19:25
  burns more calories and you leave dripping in sweat doesn't
• 19:27
  mean like that was better. And then 4th is just no
• 19:30
  structure, no progression model, no, no platform with which you
• 19:34
  are trying to progress. Now, I suppose maybe just
• 19:40
  breaking these down individually a little bit more, you know,
• 19:43
  fear of injuries is definitely the most reasonable one in my
• 19:46
  mind because a lot of people I'm here, they got something going
• 19:49
  on, history of shoulder injuries, knee, hips, you name
• 19:53
  it. And so it's we don't want to
• 19:55
  exacerbate those previous injuries.
• 19:57
  Totally get that. But then again, that's why
• 19:59
  you're here and you have a coach is we're here to help advise,
• 20:01
  Hey, how does that feel? Is the pain?
• 20:04
  Is it 5 out of 10 or is it one out of 10?
• 20:06
  Like rarely are we going to get 5, but one or two is a signal to
• 20:11
  hey, that area is working. But if anything, it's probably
• 20:14
  good for it. And it's not so much it's going
• 20:17
  to cause a, you know, rehash an old injury, but it's going to
• 20:20
  bring blood flow that area that maybe has a few issues and
• 20:23
  that's going to be good for it. So it adapts.
• 20:26
  This is. Just commonly called a number of
• 20:29
  things, but basically you're just progressing.
• 20:31
  We call it graded exposure. OK, so especially with the like
• 20:34
  low back, like no one wants to hurt their low back, but then
• 20:37
  they never train their low back and then their low back is weak
• 20:39
  and stiff and tired and then they shovel and they throw out
• 20:42
  their back. And that's the cycle, right?
• 20:45
  To get more and more afraid. So that's where you just have to
• 20:48
  ask and advise your coach you're like, well, I feel my low back
• 20:51
  like OK, that's good. Now how much?
• 20:53
  And then we can tell you when to stop so you body has a chance to
• 20:56
  recover and adapt. That's a tricky place to be
• 20:59
  though. I think I'll just throw the plug
• 21:02
  in right now. If you're listening to this as
• 21:04
  it comes out, on the 27th of February 2026, we are hosting a
• 21:10
  Move Without Pain seminar. So we have two physical
• 21:13
  therapists coming in to talk about how to navigate pain and
• 21:17
  how to empower your pelvic floor health and just get more
• 21:21
  comfortable and confident with lifting for both men and women.
• 21:25
  I was. Going to say yeah.
• 21:25
  Pelvic floors for dudes. Too we we got them.
• 21:27
  Yes, Yeah, yeah, yeah. We got them.
• 21:29
  What are you doing? My iron got no pelvic floor
• 21:31
  bench press. Yeah.
• 21:32
  Just bench. That's not up here.
• 21:34
  Yeah. Yeah.
• 21:35
  That's not a bench press. Yeah.
• 21:36
  So everyone should come to that soda, fitness.com/move Without
• 21:41
  fear. Just register, it's free, bring
• 21:44
  whoever this is just to help out, and we've got a couple
• 21:46
  really good speakers there and you have to listen to me yap for
• 21:49
  a short while. Yep.
• 21:51
  So yeah, injury's a big one, I get that.
• 21:55
  Anything to add? To entry.
• 21:57
  Gosh, probably nothing more intelligent than what you just
• 22:00
  said. So no, no, it's just we'll yeah,
• 22:03
  we'll work around it and just make sure that you don't, like
• 22:06
  Phil said, don't have anything that's causing more than like a
• 22:08
  5 out of 10 on the pain scale. But then here we are like,
• 22:10
  what's the perceived level of pain too?
• 22:12
  Well, I would say it's, it's really like a A1 to a 2 out of
• 22:15
  10 is actually sometimes the goal.
• 22:17
  If you ask a physical therapist that when they're rehabbing a
• 22:20
  like a knee, if you have like a knee replacement, they get it
• 22:23
  moving immediately. They're like this hurts.
• 22:25
  They're like, I know that's good.
• 22:26
  It's telling us of the right things right now because of that
• 22:29
  pain, which is so hard for people to conceptualize that
• 22:34
  that pain is not always bad. It's just again, a signal just
• 22:37
  like soreness just tells us what's going on.
• 22:40
  So, you know, outside of our scope of practice as coaches,
• 22:43
  talk to your physical therapist. Don't talk to your like medical
• 22:46
  doctor. They just know how to give you
• 22:47
  medicine. But talk to a physical therapist
• 22:49
  to help identify that. Or come to our seminar on
• 22:52
  February 27th, Correct. Next one, ego protection.
• 22:57
  I don't know how long we should really spend on this, but this
• 23:00
  is just the idea of being in that zone of this is
• 23:02
  uncomfortable. I'm not good at this.
• 23:04
  And that's really how we learn and progress with almost
• 23:08
  anything in life is doing things we're not used to or
• 23:10
  uncomfortable. It's really as simple as that.
• 23:15
  I'm the psych, I'm the psych background, but I think that's
• 23:17
  probably what I'll leave it at. It's it's kind of that at face
• 23:19
  value. Yeah, I I had down mental
• 23:24
  weakness question mark as one of the reasons that people don't
• 23:26
  push hard enough like which is basically like the same thing.
• 23:29
  It is. It's kind of a different way of
• 23:30
  flipping that. Yeah, yeah.
• 23:32
  Is is mental weakness? Is having, you know, what people
• 23:34
  call grit, right? Is like, I can, I can go in that
• 23:38
  pan cave confidently and it's going to suck, but then I'm
• 23:40
  going to come out the other side.
• 23:42
  Yeah, yeah, yeah. I mean, we'll just leave it at
• 23:43
  that for this part. I mean just embrace the suck as
• 23:45
  some of the influencers say. Mine was so positively framed.
• 23:48
  Ego protection, you know, we were like.
• 23:51
  Don't be. Yeah, well, no, sometimes we got
• 23:55
  a weakness. Leaving the body or something
• 23:56
  like that. That's right.
• 23:58
  Joe Rogan calls it his inner be. Yes, exactly.
• 24:01
  We already said fuck Phil, we can say inner bitch, OK?
• 24:04
  You might as well just drop the swear words now, OK?
• 24:07
  The inner bitch, as Joe Rogan calls it.
• 24:08
  That's fine. So it's already explicit.
• 24:10
  It's fine. OK all.
• 24:12
  Right. Well, that rate we're.
• 24:13
  Fully explicit in this one. All right, go on.
• 24:17
  Let's see. Is there anything else to cover
• 24:19
  before the overtraining aspect of it?
• 24:22
  No, not really. I don't think we're just talking
• 24:25
  about the yeah, diet culture hangover.
• 24:26
  You know that what the right type of workout for me is the
• 24:30
  right type of workout for you. It's not what everyone else does
• 24:32
  and then structure. But if you guys are coming in
• 24:35
  here, you're getting enough of that as a framework to progress,
• 24:38
  right? So you have to at least
• 24:40
  recognize and and build off of that.
• 24:42
  But I don't think we necessarily need talk about the science of
• 24:46
  adaptation. Lift heavy weights, your body
• 24:48
  grows. That's it.
• 24:50
  Lift heavy, get strong. So yeah, let's talk about.
• 24:54
  So I've got like a signs you're not training hard enough.
• 24:56
  And then do that quick. No, do that quick.
• 24:57
  And then I'll rant on over. Training.
• 24:58
  Well, yeah, this is busy. Basic list here.
• 25:01
  So here's the checklist. You're using the same weight
• 25:03
  every week, every month. Yeah, you.
• 25:05
  Don't want to be doing that. You never progress up and away.
• 25:08
  You just keep doing the same thing.
• 25:10
  Yeah. You never track performance.
• 25:13
  You stop sets because it gets a little uncomfortable.
• 25:17
  Yep, yeah. OK, if you don't at least feel
• 25:21
  like you need a rest day once in a while.
• 25:23
  Yeah, yeah. That one's kind of an asterisk
• 25:25
  because that's that's just kind of some nuance of that.
• 25:29
  And I'd say, you know, in body scan, has that changed or has
• 25:34
  muscle, you know, over time said it's gone up or down, not just
• 25:37
  one scan, but like several in a row or you haven't noticed
• 25:41
  weights going up on the the weights that you're using and
• 25:45
  train heroic or whatever you're using.
• 25:46
  Exactly. So they should not feel it
• 25:48
  should always feel tough. That will never get easier.
• 25:50
  But the same weights would get easier because you're lifting
• 25:53
  more weights. But it should always feel like
• 25:55
  this is really hard. Unfortunately, that never
• 25:58
  changes. So if you think it will reset,
• 26:02
  have a little mind shift here, mindset shift that.
• 26:05
  It's always going to be hard. It sucks.
• 26:06
  Life is always does it, guys. We're adults.
• 26:08
  We're not kids anymore, OK? Life sucks.
• 26:10
  It's hard, all right? So get used to it.
• 26:12
  Lift heavy weights, OK? There every kid how?
• 26:14
  Depressing. Is this like?
• 26:16
  Life is so hard. I can't wait to be an adult and
• 26:18
  you're like, stay here as long as you can.
• 26:21
  That Tommy Boy scene, is that what it is?
• 26:23
  No, it's it's where Adam Sandler goes back to kindergarten.
• 26:30
  Have you seen that one? Which one is that?
• 26:31
  Is that? He goes back to school.
• 26:33
  Billy Madison and yeah, Madison, it's not kindergarten.
• 26:36
  It's when he rolls up, he's in like high school or I think it's
• 26:39
  he goes to high school because he rolls, he rolls up and.
• 26:41
  Think about Little Nikki. I don't think I've seen that.
• 26:44
  I'm thinking of Billy Madison where he rolls up and they're
• 26:47
  playing the stroke and like that's in the background and he
• 26:50
  pulls up in his car and he like, cuz he's like flexing out in
• 26:53
  front of it or not like flexing, but doing like the cool guy
• 26:55
  move, you know, it's just like a really cool, cheesy looking like
• 26:58
  90s scene, you know? Yeah, go watch Billy Madison
• 27:02
  later. It'll be worth your time.
• 27:04
  I think that, yeah, that's Billy Madison.
• 27:05
  If that happens. I'm not really a movie expert,
• 27:08
  but I do know a few Adam Salmon ones.
• 27:09
  Well, I guess we better move on. What is this about?
• 27:12
  OK, Yeah, Yeah. Life's no fun anymore.
• 27:13
  We're adults, OK? So go harder in the gym, OK?
• 27:15
  You're not. You're not supposed to have fun,
• 27:16
  OK? This is where there's no fun,
• 27:18
  OK? The fun that you get in this gym
• 27:20
  is the antics of me and Blake and Rowan and Ben and Claire and
• 27:23
  Maddie and I'm sorry if I missed anybody.
• 27:24
  And all the coaches having fun and bringing smiles, OK?
• 27:27
  Yeah. And some good music and
• 27:28
  whatever. But other than that, life is no
• 27:30
  fun. This is no fun.
• 27:31
  There is no fun in here. You lift heavy weights, every
• 27:33
  set is hard. No fun.
• 27:34
  We get stronger and then you go back to your no fun life.
• 27:36
  We have to do jobs and pay bills and all that, but no fun, OK.
• 27:40
  It's all for aside, you come in, you're like, wow, they seem like
• 27:42
  they're having fun. Yeah, we're just like, no, get
• 27:43
  to work. Yes, exactly.
• 27:45
  No fun with heavy weights. Service with a smile.
• 27:48
  Yes. All right, All right, so let's
• 27:50
  talk about overtraining. I know you've got a good come
• 27:52
  out on this. Do it.
• 27:53
  Let's jump in. So this is, it's a really fine
• 27:56
  line, you know what I mean? Because it's very easy to train
• 28:01
  in a way that's like, too much and you end up regressing and
• 28:05
  either, you know, losing muscle, getting weaker, getting too
• 28:09
  fatigued, or in extreme cases, getting rabdo or other, you
• 28:13
  know, like rabdomyosis. I couldn't even remember this
• 28:16
  whole word. Thing only Crossfitters got
• 28:17
  that. Yeah, yeah, yeah.
• 28:18
  But like, it's it, it's easy. I've definitely overtrained at
• 28:21
  like a few periods of my life to where like I'm like, oh, I'm
• 28:24
  getting worse and getting weaker and I'm way too tired and
• 28:26
  exhausted and whatever, right? How many anecdotes should we
• 28:30
  throw in? Let's just.
• 28:31
  You have one more. I get one more I.
• 28:33
  Have I thought we said 33 you get 3?
• 28:35
  Since we just talked about high school, this is not even going
• 28:37
  to be. Really, we're going back to high
• 28:38
  school. We're.
• 28:38
  Going to high school, OK, It's not even about like
• 28:40
  weightlifting, OK, But this is going to be good because it's
• 28:43
  going to put things into perspective for a lot of our
• 28:45
  clients who have kids who are in that age range, yes.
• 28:47
  And like their life fricking sucks right now.
• 28:49
  OK, so this 2003, we're in 2003. OK, So this is freshman year,
• 28:57
  fall, winter, freshman year of high school, right?
• 29:00
  And I'm on the 9th grade basketball B team, right?
• 29:03
  Not even the A-Team, right? So and the B team coach was kind
• 29:06
  of a nice guy, right? People were like, where the hell
• 29:08
  are you going with this? The B team coach is kind of a
• 29:10
  nice guy. The A-Team coach was like a hard
• 29:12
  ass, yeah, right. And so we lost the game the
• 29:16
  night before. It's one of those where you have
• 29:17
  like all the high school was like the 9th grade B game, the
• 29:20
  9th grade A-Team game, the sophomore game, the JV, and then
• 29:22
  the varsity. And you're like playing
• 29:23
  basketball from like 3:00 PM to 10:00 PM, you know, and then
• 29:26
  everybody goes to bed at like 11 or midnight or whatever, right?
• 29:29
  So like all the teams lost and then we have practice the next
• 29:32
  day at 6:00 AM, right? And so then of course, you know,
• 29:35
  14 years old got five hours of sleep because this is the way
• 29:38
  that sports work. You know.
• 29:40
  Yeah, literally. Literally came home after the
• 29:43
  game probably and had Cinnamon Toast Crunch in hot pockets.
• 29:46
  I don't know, I eat in high school.
• 29:47
  Yes at 11:00 PM and then went to bed at midnight and then woke up
• 29:50
  at 5:00 to go run. Suicides, Killers used to call
• 29:53
  them. That was the whole practice.
• 29:55
  Because you lost. Because we lost.
• 29:56
  He was pissed. He wasn't a bad coach
• 29:58
  necessarily, but it was one of those just like this is your
• 30:00
  punishment for playing poor yesterday. 18 killers at 6:00
• 30:04
  AM, eighteen of them. That was like the whole
• 30:05
  practice. Maybe we like shot some free
• 30:07
  throws in between, OK, 18 killers as punishment.
• 30:10
  OK, This is an example of doing a type of exercise, let's call
• 30:16
  it, as a punishment mentally, if I can put it that way, that
• 30:21
  doesn't have any physical benefit.
• 30:23
  OK, We're not getting better at basketball by running a bunch of
• 30:27
  suicides at 6:00 AM when we already got only half the sleep
• 30:30
  that we needed and we just played a hard game yesterday.
• 30:33
  Like he's just he's just kind of being an A hole.
• 30:35
  Not that he's a bad coach again if he ever listens, which he
• 30:37
  won't, but like that's the example because sometimes people
• 30:41
  do this like they train this way in their weight lifting or in
• 30:44
  their, you know, whatever it may be, right?
• 30:45
  Like people have that sort of mindset like, oh, I ate that
• 30:49
  over the weekend. So now I'm going to do, you
• 30:51
  know, the hardest workout ever And I'm going to go to the gym
• 30:53
  for two hours and do 30 extra sets of the overhead presses,
• 30:58
  even though Coach Rowan only told me to do 2 sets in my
• 31:01
  homework. And I'm going to stay there for
• 31:02
  an extra hour. And then I'm going to go on the
• 31:04
  rower for like an hour and then I'm going to do this.
• 31:06
  And then I'm not going to eat anything because I'm supposed to
• 31:08
  be like trying to lose weight. I'm not going to eat the whole
• 31:10
  day. And then like it's just this
• 31:12
  compounding. You do too much, you don't fuel
• 31:15
  yourself. You don't get enough sleep.
• 31:18
  Because like ultimately to make progress on most of our fitness
• 31:21
  goals, especially if it's like a strength or muscle related goal,
• 31:23
  it's like, OK, we want to train, you know, lift weights 2 to 3 or
• 31:29
  4 or even up to 5-6 days a week, depending on how you're
• 31:32
  splitting it up. But you want to train hard for,
• 31:35
  say, 45 minutes to an hour, then let the muscles recover, get
• 31:40
  your protein, get your calories, get your water, then get your
• 31:43
  sleep. Get 7-8 hours of sleep a night.
• 31:45
  If you can come back strong the next day, like you shouldn't be,
• 31:49
  you know, waking up the next day already.
• 31:50
  Just like, Oh my God, I'm just dead.
• 31:52
  But I'm going to go try to work out again.
• 31:54
  Yeah. Grind hard.
• 31:55
  Grind hard. Like no, that's how you start
• 31:57
  going backwards basically. Which seems counterintuitive for
• 32:00
  some people, but more is not always better.
• 32:03
  Yeah, like it's hard to get through your head because when I
• 32:04
  was in my 20s, I used to do this all of the time where I would
• 32:07
  like, you know, I was like pretty like lean and could like
• 32:09
  run really long distances if I wanted to.
• 32:11
  But I didn't have like a lot of muscle, you know, even though I
• 32:14
  would lift weights because I like didn't understand like, OK,
• 32:16
  you need to eat a certain way, you know, you need to sleep
• 32:18
  better, right? And like that's that's the
• 32:21
  secret factor that I was talking about earlier is like, are you
• 32:24
  training hard enough to, you know, gain muscle, get lean,
• 32:27
  etcetera, etcetera, everything I mentioned the beginning.
• 32:29
  Well, maybe, but what you actually probably should be
• 32:34
  working harder at for most people is still eating better
• 32:37
  and sleeping better. Because that's 70%.
• 32:40
  Of the and makes it harder to overtrain.
• 32:42
  Right. Yes, yes, exactly there's.
• 32:45
  Yeah, there's like, there's like these, here's my my last
• 32:49
  metaphor, I guess. But like, there's these scales,
• 32:51
  right? You're sitting and you got a
• 32:52
  balance in this fine line. I'm doing all these weird hand
• 32:55
  motions you can't see and Sean's looking at me funny.
• 32:57
  But essentially, you know, we want to be in the center as
• 33:00
  often as we can. And we catch ourselves and we
• 33:02
  start to slide off to the side. And that's with sleep nutrition,
• 33:06
  you know, recovery, which is tied to sleep, your workout
• 33:09
  intensity, like even like mental health, all these things have a
• 33:12
  delicate balance. And so we don't want to, yeah,
• 33:15
  we don't want to beat ourselves up, for one thing, being
• 33:17
  unbalanced and then making the other one unbalanced, because
• 33:20
  then the whole thing collapses. Your chance of injury risk goes
• 33:24
  up. Yeah, you overtrain more easily.
• 33:27
  You're just going to be frustrated because your results
• 33:30
  will actually start to go the wrong way.
• 33:32
  Yes. So look at you tying in the
• 33:34
  psychology piece. Yeah, see that was that was
• 33:37
  good. There's a whole.
• 33:37
  Didn't even realize that. Yeah, that was that was really
• 33:40
  well put little. Story based high school
• 33:41
  narrative for these folks. I like it.
• 33:43
  Yep. I'm not talking about high
• 33:44
  school. I'm not going back.
• 33:45
  OK, that's fair. Though It's a really good point
• 33:47
  though. Yeah.
• 33:49
  What else did you have on overtraining you guys?
• 33:52
  We still just wing this for the most part.
• 33:54
  I mean, I know it's the best way over.
• 33:57
  Yeah, yeah, yeah. I mean, overtraining,
• 34:00
  overtraining. There are of course certain
• 34:02
  exercises that you don't want to quite push yourself to failure
• 34:06
  on. Barbell squats, you know, bench
• 34:08
  press if you don't have a spot, or I mean, some of it's just
• 34:11
  intuitive. Just don't be stupid, you know,
• 34:13
  don't drop a weight on your head or collapse with the weight on
• 34:16
  top of your back or whatever. But really like my big message
• 34:20
  to people because this is 1 OK. Like just in my own training,
• 34:25
  the most important thing I learned when I was about 32,
• 34:30
  finally 31 or 32. I'm 36 now.
• 34:33
  The most important thing I learned at that point was OK the
• 34:38
  fur I need to, before I try to train more days a week or more
• 34:43
  time or more hours. I need to focus on the way I eat
• 34:47
  and the way I sleep if I want to get the results I'm looking for,
• 34:51
  especially from a body composition perspective and a
• 34:54
  strength perspective, you know, So yes, train hard, like train,
• 35:00
  train hard when you're in the gym, you know, don't overdo it.
• 35:02
  Don't don't come in here and just you know, you got an hour
• 35:04
  long session, 45 minute session. Do the 45 minutes, do an hour,
• 35:07
  get out of here, come back two days later, right.
• 35:09
  In the meantime, focus on getting your protein, staying
• 35:13
  hydrated, you know, getting enough total calories to fuel
• 35:15
  your body. Eat Whole Foods ideally, right
• 35:17
  talked about this 1000 times. Get enough sleep as often as you
• 35:20
  can, because I think for most of us, what overtraining is about
• 35:25
  is, you know, not to get too into the technical details of
• 35:28
  how does a rapido my house this happen, right?
• 35:30
  But like, but like overtraining is just simply like you're not
• 35:33
  allowing your body to recover enough in between your sessions.
• 35:36
  And I did that for 31 years of my life, kind of, you know, like
• 35:41
  different sports and different exercise activities.
• 35:43
  So. People still do it.
• 35:44
  We see it here with our clients a lot.
• 35:47
  There's like work deadlines and they're like, I'm so stressed
• 35:49
  and they got to do this that and my kids got this and I got to
• 35:53
  fly over here for a week unexpectedly and we're so good.
• 35:57
  My goodness. Yeah, yeah.
• 35:58
  And it's hard. I get it.
• 35:59
  That's that's society we live in.
• 36:00
  That's a problem we can't quite solve.
• 36:02
  Is this grind, grind mentality. More is more with work and.
• 36:06
  Something's got to give something.
• 36:07
  'S got to give. Can't knock the hustle, Phil.
• 36:10
  And you know, one thing with this whole thought process
• 36:14
  thing, and some I struggle with everyday is right, there's just
• 36:18
  my fitness, my nutrition, my sleep.
• 36:19
  And then there's like my marriage and my relationship
• 36:21
  with my kids. And we only have so many
• 36:23
  credits. And it's really hard as it feels
• 36:25
  like we have to pull from one thing and and give it to
• 36:28
  another. But it's not.
• 36:30
  So it's not so black and white like that.
• 36:32
  It really is. You can give yourself more
• 36:34
  credits by focusing on that recovery piece and spending
• 36:37
  those credits more freely, right?
• 36:41
  You have more credits to give. But if you're tired and you're
• 36:44
  like, oh, went to bed at midnight again and you're in
• 36:47
  that cycle, you got to break that cycle in order for that to
• 36:50
  happen. Yeah, and especially you could
• 36:52
  save time for yourself, especially if you just come in
• 36:54
  and you just train hard for 30 minutes. 2, three times a week,
• 36:57
  push hard. 2 sets for exercise. Push hard.
• 37:00
  Yeah, we like it when it's quiet in here.
• 37:01
  So when you guys are in, we gotta have the music on and I'm
• 37:03
  like Lady Gaga out again. Yes, let's go Gaga.
• 37:07
  That's all you. That's all you I.
• 37:08
  Put Gaga all the time. I'm dumb.
• 37:10
  She is my favorite workout person right now outside of some
• 37:13
  of the explicit stuff that I can't play in here.
• 37:16
  Like she is the best. OK, like better New York rap.
• 37:19
  Yeah, yeah, absolutely. Yeah, yeah.
• 37:21
  Yeah. Oh, that's good.
• 37:24
  I think my my whole signs of like, are you training or you
• 37:27
  are training hard enough? It sums all that up.
• 37:30
  The only other thing that's in here is hard.
• 37:32
  A hard workout does not mean a reckless workout.
• 37:35
  So there is a difference. Keep experimenting, ask your
• 37:38
  coach, be like, what can I do in this lift?
• 37:40
  I'm going to really give it a a full effort.
• 37:42
  Can you spot me? Can you right.
• 37:44
  We love spotting people. You know, once that fires us up
• 37:47
  when you're like, can you, can you watch me in this weight?
• 37:49
  I'm like, yes, because everyone like knows what they're doing
• 37:52
  here. They're well trained.
• 37:52
  You guys have good coaches. Someone, someone asks.
• 37:55
  I'm like, yes, please give me something to do.
• 37:57
  Yeah, yeah. Can I give you heavier weights?
• 37:59
  I don't want to stand here and walk in circles.
• 38:01
  Yeah, do something literally like the most excited I get in
• 38:03
  the gym, you will see me like bouncing up and down is when
• 38:06
  somebody asks for spot on like a like a usually an incline bench,
• 38:09
  'cause I could just stand there right behind him, a little
• 38:11
  incline dumbbell bench. Yeah, I'm standing there.
• 38:13
  I'm like a bouncing side to side.
• 38:14
  I'm like a scope. Let's do this scope.
• 38:15
  He's slapping his hands like let's.
• 38:17
  Go yeah, you guys, that's what I get excited.
• 38:19
  If anything, do us a favor, OK? Come help us out, yeah?
• 38:22
  Help us out, let us spot you. OK, we'll do it for you.
• 38:25
  Yeah, I I think that's that's most of right here.
• 38:29
  I have a few of the bullet points we talk about kind of the
• 38:31
  over 40 reality, the sweet spot, but I think we covered all of
• 38:34
  that. This talks about how many sets
• 38:37
  things like that, but we got a good gauge of that, I think.
• 38:41
  Yeah. Track your lifts, train within
• 38:43
  two reps of failure. I think one thing, it's really
• 38:46
  kind of a, a small anecdote is like controlling the eccentric
• 38:50
  portion when we talk about safety with lifting, like
• 38:53
  everyone comes in here does way too quick.
• 38:55
  Make sure you control that weight.
• 38:57
  That ties into like a very intentional lift and thinking a
• 39:00
  lot harder about what you're doing, but that's probably a
• 39:03
  topic that we can maybe dive into.
• 39:05
  I was. About to say we could do another
• 39:06
  40 minutes if you'd like on control eccentric.
• 39:09
  That sort of gives the weeds. No, no, this is like the whole
• 39:12
  majoring the miners thing right? Like only eccentric has been
• 39:15
  around 2-3 seconds down? Or is 5 seconds better?
• 39:17
  Lift the weight if you're not lifting any of the weights, that
• 39:20
  is, there's plays that do like 10 second eccentrics and they're
• 39:23
  like shaking and it's it's all does the same thing.
• 39:27
  Like you don't don't worry about that.
• 39:30
  Just make sure you're controlling the weight.
• 39:32
  You'll be fine and lift the weight.
• 39:34
  Just do it. If you're not lifting the
• 39:35
  weights at all, well, we're not talking.
• 39:37
  About second eccentrics, let's go I.
• 39:40
  Like 2 to two to three. Just go to.
• 39:41
  Three, I think 2:00. To five, No, that's, that's
• 39:45
  great. I think those are the big ones.
• 39:47
  Again, if you're listening to this when it comes out, sign up
• 39:50
  for the Move Without Pain or Move Without Fear seminar.
• 39:54
  It's going to be really fantastic.
• 39:55
  It's going to help you get a gauge for especially that train,
• 39:59
  training through pain or around it, that sort of thing.
• 40:02
  It's it's going to be a really good event.
• 40:04
  So sign up for that. And if it's past it, the
• 40:07
  recording will live somewhere. If you remember, look in the
• 40:10
  member vault. It'll probably be there two to
• 40:12
  five years from now. Beautiful.
• 40:15
  Yeah, Yeah. Love it.
• 40:17
  Good anything. Any closing notes?
• 40:19
  No, I don't think so. We covered it.
• 40:21
  All right. Yeah.
• 40:22
  All right, everybody. We'll see you on the next one.
• 40:25
  Yeah. Love you all.
• 40:26
  Talk to you soon. Thanks, Phil.
• 40:27
  Thanks guys. Peace.