Latest / Wits & Weights | Strength & Fat Loss Over 40 / 5‑Day Powerbuilding Blueprint for Strength and Size (Introducing RESOLUTE) | Ep 357

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5‑Day Powerbuilding Blueprint for Strength and Size (Introducing RESOLUTE) | Ep 357 · Wits & Weights | Strength & Fat Loss Over 40

• 0:01
  Philip Pape: Now most lifters choose between getting strong or building size.
• 0:05
  Philip Pape: Today, I'm introducing my new five-day power building template, called Resolute, that is intended to do both at the same time.
• 0:13
  Philip Pape: You'll learn how three-week rep range rotations can keep you progressing without plateaus, why starting every session with your heaviest main lift maximizes gains, and how dedicating one full day to specialization can accelerate your overall development.
• 0:30
  Philip Pape: Welcome to Wits and Weights, the show that helps you build a strong, healthy physique using evidence, engineering and efficiency.
• 0:45
  Philip Pape: I'm your host, philip Pape, and today I'm sharing something that I've been developing for a while behind the scenes.
• 0:51
  Philip Pape: It is called Resolute and it is my new five-day power building template designed to maximize both strength and size or muscle growth simultaneously.
• 1:01
  Philip Pape: It's available exclusively inside Wits and Weights Physique University, but today I want to break down the principles behind it and why it works, and how you can apply these concepts to your own training.
• 1:11
  Philip Pape: If you want Resolute, as mentioned, it's available only inside Physique University, which you can join for just 27 a month using the link for podcast listeners in the show notes, and if you use that link, I'll build out your custom nutrition plan for free.
• 1:24
  Philip Pape: You'll be able to grab the template.
• 1:30
  Philip Pape: Get any of our other templates, learn how to use them and get support as you make adjustments or substitutions or deal with your own personal limitations, whether it's equipment, physical or otherwise.
• 1:38
  Philip Pape: So last month I had a call with someone I'm going to call him Mike.
• 1:41
  Philip Pape: Mike had been lifting for about three years, so he was kind of on the intermediate level of training and he had been constantly switching programs, bouncing between programs every few months or so it wasn't like every week, but it was every few months.
• 1:53
  Philip Pape: He would go from a power lifting program and get a bit stronger with his numbers, but then he wanted to improve his physique, so he'd switched to bodybuilding and he built some muscle there, but then some of his main lifts would stagnate.
• 2:06
  Philip Pape: He didn't feel like he was really making overall progress and I think that problem isn't unique.
• 2:12
  Philip Pape: It's the inevitable result of how not only how programs are designed, but how people think they need to apply specific programs at specific times.
• 2:21
  Philip Pape: That may not be right for them and what they really want to do is what you really want to do is treat strength and hypertrophy, you know, not like oil and water, like they're completely separate things, but there there's a massive overlap.
• 2:33
  Philip Pape: We talked about this in the strength versus hypertrophy episode, and people get stuck in their head that I'm either training for strength you know, powerlifting, max numbers, peak intensity or I'm training for size, and that you have to pick a lane every time.
• 2:48
  Philip Pape: And I think the research shows that for practical purposes, for everyday people just trying to do both because we all have, we tend to have both of those desires.
• 2:57
  Philip Pape: I mean, I will talk to people who just don't care about their strength whatsoever, but that's rare.
• 3:02
  Philip Pape: The research shows that these are not opposing forces and that if you can get stronger, it's going to give you size.
• 3:09
  Philip Pape: If you can build some size, it's going to help push up your strength, and there's periodization between these.
• 3:13
  Philip Pape: They're synergistic.
• 3:15
  Philip Pape: But there's also a way to do them concurrently.
• 3:17
  Philip Pape: In many cases, the stronger you are, the more weight you can use for the hypertrophy work.
• 3:21
  Philip Pape: So wouldn't it be interesting, if you're getting strong while also applying that to hypertrophy, the more muscle you then have, the better your leverages, the stronger you become?
• 3:31
  Philip Pape: Most likely you are probably eating to gain a bit of weight as well, and so you can take the muscle size that you're building and feed it back into your main lifts and getting stronger.
• 3:41
  Philip Pape: So instead of trying to optimize them separately, which for some people, will take longer, cause more frustration and also is almost too optimal, if you will, right For the everyday person who's just going to work out four days a week, maybe in their home gym, or maybe they only have an hour.
• 3:56
  Philip Pape: You can design one system where they enhance the other as you go along, and I've learned this from some of the best out there, including my current coach, andy Baker.
• 4:05
  Philip Pape: We see it in different applications of strength development, including in the powerlifting world, where they understand that becoming well-rounded and hitting your weak spots then translates to strength.
• 4:17
  Philip Pape: So the program I put together is a little bit of a blend of the best of what I've learned from some of these other coaches.
• 4:22
  Philip Pape: Again, it's called Resolute and in that plan the idea is that you can go for quite a while and push your main lifts at moderate strength levels while also making your hypertrophy work more effective, and then vice versa, back and forth virtuous cycle, and the whole thing is sustainable because you rarely need deloads the way it's designed, with resets and waves.
• 4:47
  Philip Pape: So I think it's.
• 4:50
  Philip Pape: You know, I'll admit it, I'm standing on the shoulder of giants here, but I've also put these things in practice myself and worked with clients who have tried them, and I'm taking the best of all these together and designing this with a both end approach.
• 5:04
  Philip Pape: So we're going to talk about the main pieces of the program, and these are things you could do on your own.
• 5:09
  Philip Pape: You don't have to join us to get the program or to get the template, but if you do, it'll be all prescribed, spelled out nicely, and I even include in the template a starter set of all the lifts.
• 5:21
  Philip Pape: In other words, you could run those lifts, as is almost indefinitely, and I put it into Boost Camp, so you'll get a link where, if you want to use Boost Camp, the workout app, it's preloaded in there for 12 weeks, right?
• 5:33
  Philip Pape: So the main thing there is the first lift of the day.
• 5:37
  Philip Pape: This is the three-week rep range, and I stole this idea from concepts like Jim Wendler 531, from Andy Baker's KSC Power Building, which is an 852.
• 5:47
  Philip Pape: And what I'm doing here is having you work in rep ranges but also rotate those reps.
• 5:52
  Philip Pape: So week one You're working in the six to eight rep range, week two in the three to five rep range, week three in the two to three, and I like the ranges in this case.
• 6:01
  Philip Pape: It gives you a little bit more of that auto-regulation, rather than absolutely having to progress on a certain rep range.
• 6:08
  Philip Pape: It gives you some auto-regulation, gives you a little more flexibility for some of the bumps and bruises and dings and recovery issues that we face.
• 6:15
  Philip Pape: Also makes it a little bit easier to run during fat loss, because a lot of our students are trying to do this during fat loss.
• 6:21
  Philip Pape: So it gives you a little more allowance to be able to push the weight up, even if you say, drop a rep as long as you're still in the rep range and you're pushing those rep ranges independently over the three weeks later.
• 6:37
  Philip Pape: Right?
• 6:37
  Philip Pape: So the six to eight rep range, you're gonna push it up three weeks later.
• 6:38
  Philip Pape: Right, so the six to eight rep range, you're gonna push it up three weeks later in terms of weight, you're gonna keep pushing it up until you drop below the rep range and then you're gonna do a reset.
• 6:46
  Philip Pape: That's really it, and you're gonna do that independently for each rep range.
• 6:50
  Philip Pape: So if your two to three reps is driving up but your three to five reps drops, the three to five reps gets reset, the two to three reps keeps going, right, and all of this is explained in words in the template itself.
• 7:04
  Philip Pape: Now you might be thinking, okay, that's just periodization, but I don't think it is.
• 7:08
  Philip Pape: I think traditional periodization moves you through phases linearly, right.
• 7:13
  Philip Pape: You spend like four to six weeks in one rep range and then you move to another.
• 7:16
  Philip Pape: I think five, three, one is built on that and part of the problem there is, by the time you cycle back to a rep range or a specific number of reps, you you might've lost some of the training or adaptations that you built there.
• 7:27
  Philip Pape: Um, and for my client base and those of you listening, most of you are beginner, novice, intermediate, late intermediate as opposed to more advanced trainees, and I think this kind of weekly system will progress you better because you can get higher frequency.
• 7:40
  Philip Pape: I hope I'm not losing you guys in explaining all this.
• 7:43
  Philip Pape: Okay, it's all spelled out in the template.
• 7:45
  Philip Pape: If you join Physique University, so if you stop providing a stimulus to a particular rep range, you're going to slowly start detraining in that rep range, which is not always a terrible thing if you're still getting the movement pattern in within other rep ranges.
• 8:00
  Philip Pape: But this kind of splits the difference and helps you do both right.
• 8:03
  Philip Pape: You do six to eight reps, then you do three to five, then you do two to three and now you're back to six to eight just three weeks later, and you've kept the movement pattern going in the meantime and the different rep ranges help the other rep ranges right.
• 8:16
  Philip Pape: So you are never more than two weeks away from a rep range, your adaptations stay fresh, your strength stays kind of where it needs to be and at the same time you're building some size, and I think there's research that shows this kind of approach is really solid.
• 8:31
  Philip Pape: Hey, this is Philip, and before we continue, I want to talk about cookware.
• 8:35
  Philip Pape: We all love to make our own food.
• 8:36
  Philip Pape: I love nonstick pans.
• 8:38
  Philip Pape: The problem is I've avoided them for years because when they get scratched, when they get heated, they can release microplastics, pfas small particles that can accumulate over time in the body and some studies have shown them to be linked to health issues.
• 8:51
  Philip Pape: If you're optimizing your nutrition and making lots of food for you and your family at home, it doesn't make sense to compromise that with questionable cookware.
• 9:00
  Philip Pape: So that's why I was interested when Chef's Foundry, who is sponsoring this episode, showed me their ceramic cookware.
• 9:06
  Philip Pape: It's called the P600 and uses Swiss-engineered ceramic coating which has no Teflon, no PFAS, no plastic components.
• 9:15
  Philip Pape: It is nonstick.
• 9:16
  Philip Pape: It works on all stovetops.
• 9:18
  Philip Pape: It goes straight into the oven.
• 9:20
  Philip Pape: All the things you need if you're trying to cook a lot of your meals at home.
• 9:23
  Philip Pape: Right now you can get the P600 at 50% off by going to witsandweightscom slash chefs foundry.
• 9:29
  Philip Pape: You'll also get a bunch of accessories with that.
• 9:32
  Philip Pape: There's a whole page that explains what you'll get for that discounted 50% off.
• 9:36
  Philip Pape: Go to witsandweightscom slash chefs foundry or click the link in the show notes.
• 9:41
  Philip Pape: All right, let's get back to the show.
• 9:42
  Philip Pape: You know Mike Zordos and their colleagues showed that undulating periodization, which is varying the intensity in shorter timeframes, is gonna produce superior strength gains compared to a linear progression.
• 9:53
  Philip Pape: This assumes you've gotten through your novice linear progression.
• 9:57
  Philip Pape: It also produces better hypertrophy because you're using heavier loads more frequently, right?
• 10:04
  Philip Pape: So it's a combination of the heavier and lighter loads in the rotation.
• 10:08
  Philip Pape: Every session in Resolute starts with a big barbell movement.
• 10:11
  Philip Pape: When you're fresh, squat bench dead overhead.
• 10:14
  Philip Pape: The four main lifts it's four days.
• 10:16
  Philip Pape: That's four of the five days.
• 10:17
  Philip Pape: So stay tuned.
• 10:17
  Philip Pape: I'll explain what the four main lifts.
• 10:18
  Philip Pape: It's four days, that's four of the five days.
• 10:18
  Philip Pape: So stay tuned, I'll explain what the fifth day is.
• 10:19
  Philip Pape: And that's kind of an intelligent design to push all those lifts up and to accessorize around them.
• 10:26
  Philip Pape: You have only so much energy, only so much focus and strength in each session, right?
• 10:31
  Philip Pape: Some of you are doing this during fat loss, so you have even less, and a lot of programs will scatter this across multiple exercises where, like the squat, sandwich between leg press and lunge, or if you're talking full body or the bench, comes after three other pressing movements and it's again.
• 10:47
  Philip Pape: It depends on your goal.
• 10:48
  Philip Pape: If your goal is to work on weak spots and variations, that might need to come first before you hit the main lift.
• 10:56
  Philip Pape: But resolute, it's power building.
• 10:58
  Philip Pape: So we're prioritizing what matters most and that's the most neurologically demanding lift and that gets your, gets you in your peak fresh state.
• 11:07
  Philip Pape: Then you're focused, you're firing all cylinders.
• 11:09
  Philip Pape: You could do the warmup with that lift.
• 11:10
  Philip Pape: You can develop that movement pattern, attack it right.
• 11:13
  Philip Pape: It demands the most from your entire system and it then drives everything else right.
• 11:19
  Philip Pape: A stronger squat means you can use heavier weights on lunges, for example.
• 11:22
  Philip Pape: A bigger bench means the accessory pressing can carry more load.
• 11:25
  Philip Pape: The main lift sets the ceiling for what follows, so it kind of primes you.
• 11:29
  Philip Pape: I really love that approach and it's a very traditional approach because it works After the main lift, resolute introduces the developmental lift and this is a concept I've seen in many of the best and then dropping to a very light rep flat dumbbell bench.
• 12:00
  Philip Pape: You're actually dropping the load just a little bit and doing sets of eight.
• 12:04
  Philip Pape: So, just to be clear, it's sets of eight, so it's an interesting rep range, but it's a fixed number of reps so that you can focus on progressing exactly that lift with those reps over time as developmental variation.
• 12:17
  Philip Pape: So, for example, after heavy squats you might do pause squats.
• 12:20
  Philip Pape: Right right After bench press you might do close grip or incline.
• 12:23
  Philip Pape: So it's very similar and it reinforces the main lift without competing with it, and that helps also with fatigue and recovery.
• 12:31
  Philip Pape: The developmental lift, the whole point of it, is to address weaknesses in the main lift but also add volume in a way that enhances instead of detracting from the primary goal.
• 12:40
  Philip Pape: Because if, for example, your bench stalls because of weakness in your tricep, the close grip bench as your developmental lift attacks that limitation and this is where customization can occur, right, if you're in Physique University and you're like you, look, I'm really trying to work on this part of my body Is this the best developmental lift?
• 12:58
  Philip Pape: We could say no, why don't you do this one instead?
• 13:00
  Philip Pape: Right, why don't you do a paused or a spotto press or a Larson press instead?
• 13:04
  Philip Pape: And a lot of programs.
• 13:07
  Philip Pape: They either skip that approach or they just kind of move on to completely unrelated variations.
• 13:15
  Philip Pape: And I'm not saying that's bad.
• 13:16
  Philip Pape: Again, it depends on your goal.
• 13:17
  Philip Pape: It depends on your goal.
• 13:18
  Philip Pape: But I think this is a very intelligent approach.
• 13:19
  Philip Pape: We're trying to put in there where it's like, instead of a redundant stress, it's a complimentary stress, so you get a little bit extra benefit, not so much fatigue built up, and you're attacking the main lift and supporting the main lift.
• 13:31
  Philip Pape: So again, resolute's available exclusively inside Physique University, which you can join using the podcast listener link in the show notes.
• 13:38
  Philip Pape: If you do, it's still 27 a month, but you'll get a free custom nutrition plan and then when you jump in free custom nutrition plan and then when you jump in, I can show you immediately where to find that training template.
• 13:48
  Philip Pape: So another thing I think separates Resolute from a lot of the power building programs you see, is the fifth day is a specialization day dedicated entirely to back and arms.
• 13:57
  Philip Pape: And I think I love focusing on the back and arms because both from a physique perspective.
• 14:04
  Philip Pape: They get neglected and people want to develop them.
• 14:07
  Philip Pape: And from a health symmetry, supporting your other lifts, perspective, injury prevention, supporting your shoulders, for example.
• 14:16
  Philip Pape: People don't realize that the value of the back being strong to support your shoulders.
• 14:21
  Philip Pape: So I'm not talking about the big rope-like back development you get from deadlifts, I'm talking about a little bit more direct work on your lats, your rhomboids, your rear delts, right, kind of that mid to upper back area.
• 14:32
  Philip Pape: And then of course, arms.
• 14:33
  Philip Pape: We you know men and women all like to have stronger, bigger looking arms.
• 14:37
  Philip Pape: And although you hit arms both directly and indirectly throughout the week, you then can specialize on the weekend and hit them really hard as the very last part of the session.
• 14:45
  Philip Pape: You then can specialize on the weekend and hit them really hard as the very last part of the session.
• 14:47
  Philip Pape: And so that's what I wanted to do with the power building here is really reserve some back and arm specialization for that last day, but you're still hitting the back and arms during the week.
• 14:54
  Philip Pape: So you're getting a decent amount of volume, but it's spread out really nicely and then you get that, you get that Saturday or you get the the.
• 15:01
  Philip Pape: You get the Saturday and Sunday off If you do it five days straight or you can take a day off in the middle.
• 15:06
  Philip Pape: We have a couple of ways to do that.
• 15:07
  Philip Pape: We can show you in the template itself in Physique University.
• 15:11
  Philip Pape: If you join, there's not really a right or wrong because it's designed with fatigue recovery built in, even if you do them five days straight.
• 15:22
  Philip Pape: So the reason I like back strength is it also translates to your pressing strength.
• 15:26
  Philip Pape: Your arm development translates to everything, also translates to your physique and we know that performance is limited by your weakest component and it's often hard to figure out what that is.
• 15:36
  Philip Pape: But for a lot of lifters, that's back strength, that's also their arms right.
• 15:40
  Philip Pape: So you know, triceps are huge in a lot of movements and they often get a little bit neglected, even though they come along for the ride with things like pull-ups and chin-ups and close grip bench and even rows.
• 15:51
  Philip Pape: Hitting them directly is helpful.
• 15:53
  Philip Pape: So we don't want weak backs.
• 15:56
  Philip Pape: Strong backs are extremely helpful.
• 15:58
  Philip Pape: Benching is supported by your lats for stability.
• 16:00
  Philip Pape: Squat supported by your back.
• 16:02
  Philip Pape: In terms of you know, especially if you're doing, let's say, a safety squat bar, a lot of you are using that now.
• 16:07
  Philip Pape: It actually really helps to have that strong back.
• 16:09
  Philip Pape: Your upper back can round under load, so really strengthening that can help.
• 16:13
  Philip Pape: So we're dedicating an entire session to back development and trying to remove that bottleneck and also help with the things people want, which is that that look right.
• 16:21
  Philip Pape: And then we can't pretend that aesthetics don't matter, because they do.
• 16:24
  Philip Pape: Big arms make everything look better, especially triceps.
• 16:27
  Philip Pape: People think it's the biceps, but it's the triceps and they help fill out your shirt and they are the difference between for some people looking like you lift and not, and so we throw it in there Again.
• 16:37
  Philip Pape: You can completely alter this if you want and say I'm going to do leg specialization, understanding that there's going to be a fatigue cost depending on how you change the program.
• 16:46
  Philip Pape: So again, I'm trying to do this intelligently, with a purpose rather than random.
• 16:51
  Philip Pape: And one of the things I wanted to think about here was deloads, because I think there's a lot of misunderstanding about how to use deloads and how and when and what they are.
• 17:01
  Philip Pape: I think a really well-designed program is such that you almost never need to use a deload unless you feel the fatigue building up and then I'll say intuitively, decide that you need that.
• 17:14
  Philip Pape: The three-week waves and the resets Make it so that you have a very good chance of dissipating fatigue without needing deloads.
• 17:23
  Philip Pape: Where the deload might be needed is if you're in a fat loss phase, don't have a lot of resources, you're not getting enough sleep, you're not eating enough right, you have too much stress.
• 17:30
  Philip Pape: So these are all things that would cause a deload, simply because there are other variables outside the gym that are affecting your training.
• 17:37
  Philip Pape: But also after you run this for, let's say, three or four waves, so nine or 12 weeks, you might find that you need to deload just because of built-up fatigue for your personal recoverability, or because the lifts are getting a little bit stale and you want to do a reset.
• 17:53
  Philip Pape: And then you want to switch to substitute some of the variations and accessories or even the main lifts right, even the main lifts.
• 17:59
  Philip Pape: And that's why I think I have written in there every nine to 12 weeks if necessary.
• 18:03
  Philip Pape: And when you do a deload, there's a couple of different ways to do that beyond the scope of today's program.
• 18:07
  Philip Pape: But for a lot of people that's gonna be dropping the intensity just a bit and cutting out some accessory work, right?
• 18:13
  Philip Pape: Not a wholesale, like elimination of days, although in a five-day power building program that is another option.
• 18:19
  Philip Pape: You can drop to maybe three days for that week.
• 18:21
  Philip Pape: You know, three or four days, just hit the main lifts and a variation and be done with it.
• 18:25
  Philip Pape: There's a lot of different ways to do it.
• 18:27
  Philip Pape: My goal is that you don't even need a deload, so we're not forcing you to take a deload.
• 18:32
  Philip Pape: I'm not saying you have to take it.
• 18:33
  Philip Pape: It's going to depend on are you recovering well, are you progressing, are you feeling good?
• 18:37
  Philip Pape: Why interrupt the momentum if all those things are good?
• 18:39
  Philip Pape: That's my point.
• 18:40
  Philip Pape: And you'll know when your performance stagnates or declines.
• 18:43
  Philip Pape: And that's why we measure biofeedback, we track our lifts.
• 18:46
  Philip Pape: You know we look at our, make sure the volume is right for us.
• 18:50
  Philip Pape: Even when you start a program like this, even if you're fully resourced and nourished, the way it's written may be too much for you or it may not be enough, right.
• 18:58
  Philip Pape: I think the volume is pretty reasonable for the average person, but I can definitely see, again in a fat loss phase or something like that, where you would need to reduce it.
• 19:05
  Philip Pape: So the the deload, you know you want to keep training your nervous system, keep handling those movement patterns, but you're going to give your tissue a little bit more recovery if you need it right If you need it.
• 19:16
  Philip Pape: So I want you to think about program design here, because that's this episode is really about the design.
• 19:21
  Philip Pape: Yes, I'm telling you about a template.
• 19:23
  Philip Pape: I would love to have you in Physique University because I know if you join you're going to be extremely successful and learn finally how to lift the right way and progress and then actually get the result you want, which is building muscle and then losing fat.
• 19:34
  Philip Pape: But program design-wise, a lot of lifters approach training like following a recipe.
• 19:40
  Philip Pape: Right, it's like it's kind of interesting.
• 19:42
  Philip Pape: It's like here is a program and I'm going to follow it and I'm going to get the result.
• 19:46
  Philip Pape: But we talk about engineering systems all the time and the best systems here are adaptive.
• 19:52
  Philip Pape: So all of my training templates they're called templates because they're frameworks.
• 19:56
  Philip Pape: It's not just here follow this exact program.
• 19:59
  Philip Pape: It's here's the template and why as a starting point.
• 20:02
  Philip Pape: Now let's tweak, based on how you're responding, what you need, what you like, just like with food.
• 20:08
  Philip Pape: It's like if I gave you a meal plan as opposed to a meal framework.
• 20:11
  Philip Pape: Right, a meal framework might be here's your calories, here's your macros, here's your micro goals, here's all the foods you like.
• 20:17
  Philip Pape: Now you can mix and match the way you want it.
• 20:19
  Philip Pape: Now, when, when it comes to training, people like a little more guidance and a little more structure right off the bat, because it's a bit more challenging to understand from the overwhelming list of exercises how to put it together.
• 20:29
  Philip Pape: So that's why I think these templates are a good launching off point and the system does a lot of the thinking for you, which is we kind of need that from a mental fatigue perspective, but then you, your thinking, or if we support you in doing that, is to adapt to your conditions and your recoverability.
• 20:45
  Philip Pape: So it's not this like rigid protocol that's just going to break down from day one.
• 20:48
  Philip Pape: And once you understand the principles which, by the way, in our training templates, one of the first sheets in there describes all the main principles and also some of the tactical things like warming up then you comply them to any template, any goal, right.
• 21:02
  Philip Pape: If you want to focus more on strength, you could adjust the variation selection.
• 21:06
  Philip Pape: Or you can have more variations of the same, more variations on the main lifts in there.
• 21:11
  Philip Pape: You could have lower rep ranges.
• 21:13
  Philip Pape: Right.
• 21:13
  Philip Pape: If you want more size and you want to modify the rep ranges if you're dealing with an injury, right, you can swap out lifts.
• 21:20
  Philip Pape: There's a lot of ways to modify it.
• 21:22
  Philip Pape: So it's not just following a program.
• 21:24
  Philip Pape: It's okay.
• 21:24
  Philip Pape: I'm engineering my training around this template and building a skill that serves me for the rest of my lifting career.
• 21:30
  Philip Pape: I love this stuff.
• 21:30
  Philip Pape: Okay, so I'm excited about Resolute.
• 21:33
  Philip Pape: It's not just a great program or technically template.
• 21:36
  Philip Pape: It represents a, an intentional way of thinking about strength and size, not as competing goals, but how to collaborate and putting them together.
• 21:44
  Philip Pape: And then throw in some of that fun but helpful specialization as well and make it adaptive, make it a bit auto-regulated and help you systematically address the things that are lagging but also allow the things that are progressing to continue progressing right.
• 21:59
  Philip Pape: It's designed for real people, real lifters who have real lives, who are trying to combine everything into right.
• 22:01
  Philip Pape: It's designed for real people, real lifters who have real lives, who are trying to combine everything into one in an intelligent, efficient way.
• 22:06
  Philip Pape: It might not be the 99.999% optimal for each, but it's 95% optimal for both.
• 22:13
  Philip Pape: So if you're looking for efficiency, that's where Resolute delivers and that's what thinking about systems brings to your training.
• 22:20
  Philip Pape: And you'll get stronger, you'll build size.
• 22:23
  Philip Pape: You'll get both probably faster than you thought possible.
• 22:25
  Philip Pape: Probably faster than you've been able to in the past.
• 22:28
  Philip Pape: So if you wanna stop choosing between them, if you wanna start building with a power building approach, resolute is waiting.
• 22:34
  Philip Pape: We've got it already up and running inside Physique University.
• 22:37
  Philip Pape: And if someone else is looking for a good program or a template template, text this episode to a friend who's been struggling.
• 22:43
  Philip Pape: I think they'll thank you, for you know the ideas, the programming principles and you guys can probably put together this program yourself.
• 22:51
  Philip Pape: I'll be honest.
• 22:51
  Philip Pape: But we've got it all set up for you.
• 22:53
  Philip Pape: So use the link in the show notes to join, get a free nutrition plan, come in and get resolute and until next time, keep using your wits lifting those weights and remember you don't have to choose between strong and jacked when you engineer a system for both.
• 23:05
  Philip Pape: I'll talk to you next time here on the Wits and Weights Podcast.