Latest / Wits & Weights | Strength & Fat Loss Over 40 / 5 Training Mistakes That Sabotage Fat Loss and Muscle Building After 40 | Ep 447

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5 Training Mistakes That Sabotage Fat Loss and Muscle Building After 40 | Ep 447 · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: If you are both lifting weights and doing cardio, there is a chance that your program is not quite optimal.
• 0:06
  Philip Pape: And it's not because combining them is a bad idea, but because most programs make these five structural mistakes that create unnecessary interference between the two.
• 0:16
  Philip Pape: So today I'm going to walk you through all five using a hybrid program that we just built for Physique University as the example of what it looks like when you get these right.
• 0:45
  Philip Pape: We talked about whether your fitness goals are in conflict with each other and covered how to combine strength training and endurance without killing your gains.
• 0:54
  Philip Pape: And that came from some listener questions, Richard, Gerwin, a few others who wanted to know how to do both together.
• 1:01
  Philip Pape: Today I'm getting a little more specific.
• 1:03
  Philip Pape: Instead of whether you can combine lifting and cardio, we are looking at why most people who try to do these oftentimes don't get it quite right or suboptimally, or they get frustrated because it's not working for them, and then they get no results from either one.
• 1:18
  Philip Pape: And it usually comes down to five programming mistakes.
• 1:21
  Philip Pape: And you know, we're all about teaching you how to adjust your own programming and your nutrition.
• 1:25
  Philip Pape: And that's what we're gonna do today.
• 1:27
  Philip Pape: So to make this really concrete, I love stories, I love examples.
• 1:30
  Philip Pape: So I'm gonna use a hybrid program that we just built for Physique University.
• 1:35
  Philip Pape: It's called Velocity, and it's a five-day program.
• 1:38
  Philip Pape: We're gonna use the principles from that program to walk you through these five mistakes so you can avoid them yourself, whether you jump in and use it, or you're creating your own program or evaluating someone else's program.
• 1:49
  Philip Pape: If you want the full program, it is available inside Physique University.
• 1:52
  Philip Pape: Go to witsandweights.com/slash physique.
• 1:55
  Philip Pape: I'll tell you more about that later.
• 1:56
  Philip Pape: But for now, I'm gonna show you the thinking behind it so you can spot these mistakes for yourself.
• 2:01
  Philip Pape: And then stick around to the end because I'm going to give you a 60-second audit that you can run on your current program to find out if your conditioning work is incorporated with your strength training in the right way.
• 2:12
  Philip Pape: So here's what we're gonna cover.
• 2:14
  Philip Pape: First, the five mistakes and why each one creates interference between your lifting and your cardio.
• 2:20
  Philip Pape: Second, what the fix looks like in a real program structure.
• 2:24
  Philip Pape: And third, how to evaluate your own setup without having to overhaul everything.
• 2:28
  Philip Pape: All right, let me paint you a picture of what most people's combined training looks like.
• 2:33
  Philip Pape: I've looked at a lot of people's programs or they've suggested, hey, can I do this?
• 2:36
  Philip Pape: Can I do that?
• 2:37
  Philip Pape: And they might have a lifting program, a training program that's push-pull, leg split, or an upper lower split.
• 2:43
  Philip Pape: And then they have goals for cardio.
• 2:45
  Philip Pape: It could be conditioning for a sport, even with some teenagers I've worked with who are in baseball or basketball or football.
• 2:52
  Philip Pape: It could be cardiovascular health, it could be for fat loss.
• 2:56
  Philip Pape: And so they kind of fill in the gaps.
• 2:58
  Philip Pape: Okay, they start with lifting, which I'm a big fan of prioritizing your lifting, but then they kind of try to fill in the gaps randomly.
• 3:05
  Philip Pape: They, you know, they run on their off days or they tack a 30-minute jog or a sprint or whatever onto the end of leg day, and maybe they do hit classes or boot camp classes or whatever, whenever they feel like it, and kind of just throw it in there.
• 3:18
  Philip Pape: And on paper, it seems uh reasonable, right?
• 3:21
  Philip Pape: You're training both systems and you've got a schedule for your lifting, and then somehow you're getting your cardio in there.
• 3:27
  Philip Pape: But the problem is that the approaches most people have are splitting up the recovery buckets and they're not thinking of it as a system.
• 3:36
  Philip Pape: In other words, they have one for strength and one for cardio, and they're not thinking about the interplay between them, kind of the long tail between them, because that's a little bit more complex.
• 3:46
  Philip Pape: It's it, or at least it seems complex, but we're gonna simplify it for you.
• 3:50
  Philip Pape: Your nervous system doesn't know the difference between Tuesday and Wednesday, right?
• 3:54
  Philip Pape: You have one recovery pool, one capacity pool.
• 3:59
  Philip Pape: And when you drain the pool on, for example, a hard run the day before a heavy squat session, well, your squat session is going to suffer.
• 4:08
  Philip Pape: And it's not because cardio causes interference, but because of the interaction between the two, the way you set it up is actually causing the interference.
• 4:17
  Philip Pape: And that's the interference effect we talked about in episode 443, which looked at there was a study that looked at thousands of athletes that saw that the actual muscle building interference from concurrent training, okay, we're gonna use the term hybrid or concurrent training to mean both lifting and cardio, that the interference actually is close to zero when you set up your variables correctly, which is pretty cool.
• 4:40
  Philip Pape: So if we've actually studied this and said, you know what, the interference effect really isn't much of a big deal when you set up your whole training program for the week up correctly.
• 4:49
  Philip Pape: So let's go through those five mistakes.
• 4:51
  Philip Pape: And if you avoid these, you're probably gonna be in pretty good shape.
• 4:53
  Philip Pape: Mistake number one, doing conditioning before your heavy lifts.
• 4:58
  Philip Pape: So if you run, if you bike, if you do even like a conditioning circuit before your heavy compound lifts, right?
• 5:05
  Philip Pape: That's before your squat, your deadlift, your pressing, even variants of those lifts, like you know, strong lifts that require a good amount of energy and glycogen and everything else.
• 5:15
  Philip Pape: If you do that, your force production on those lifts is going to drop.
• 5:19
  Philip Pape: And we've seen that it could drop by 10 to 15% if you do a hard cardio session right before that.
• 5:24
  Philip Pape: And that's a big number.
• 5:25
  Philip Pape: That's not a small number.
• 5:26
  Philip Pape: I mean, that's the difference between I'm gonna hit a new PR or I'm gonna grind through what I barely got last time.
• 5:33
  Philip Pape: Right.
• 5:33
  Philip Pape: So if you're trying to increase your weight, your heaviest work, especially the barbell work, the compound lists, things like that, need to come first in the session when you have a fresh nervous system, when your glycogen are full stores are full, when you're mentally ready to go too, because there is a little bit of a safety aspect we got to watch out for when we're fatigued.
• 5:53
  Philip Pape: And so in our velocity training template, every lower body day opens with a barbell compound.
• 5:59
  Philip Pape: It's either squat or deadlift.
• 6:01
  Philip Pape: We do a three set of five in there.
• 6:02
  Philip Pape: It's a pretty cool program, actually, because it's a it's a hybrid hybrid.
• 6:06
  Philip Pape: It's actually a combo of heavy lifts, more like bodybuilding work, finishers, and cardio.
• 6:13
  Philip Pape: It's pretty cool how we put it together.
• 6:15
  Philip Pape: Coach Carol helped come up with the overall structure.
• 6:17
  Philip Pape: I mean, she did most of the work.
• 6:18
  Philip Pape: I'm gonna give her credit for that.
• 6:20
  Philip Pape: So, Carol, if you're listening, all you, you get the credit, and that's why we love her.
• 6:24
  Philip Pape: So when you look at the lower body day, it starts with the compound lift.
• 6:27
  Philip Pape: Every upper body day opens with bench or overhead.
• 6:31
  Philip Pape: Again, three sets of five.
• 6:32
  Philip Pape: And then there's actually a fifth day in there because this is a five-day program.
• 6:35
  Philip Pape: The fifth day is more of a true endurance conditioning core type of day.
• 6:41
  Philip Pape: So those are your highest priority movements.
• 6:43
  Philip Pape: Every everything else follows after.
• 6:45
  Philip Pape: So that's mistake number one is doing your cardio first before you lift.
• 6:49
  Philip Pape: Mistake number two is I'll say random pairings of usually supersets that we're doing, but even if they're not supersets, random pairings that fatigue the wrong things.
• 7:03
  Philip Pape: So if you, for example, pair exercises that compete for the same stabilizers or grip strength that you need for your main lifts, you could be degrading performance across the session.
• 7:17
  Philip Pape: And what I'm what I mean by this is you would rather pair movements that target different muscle groups or antagonist muscle groups, but different or antagonist, either one.
• 7:27
  Philip Pape: Like antagonist would be biceps and triceps, different would be just completely different parts of your body.
• 7:32
  Philip Pape: And that way one can recover while you do the other in the finish or in the, what do you call it, the superset?
• 7:38
  Philip Pape: So in velocity, after the main compound, you're gonna see multiple superset pairings because we're trying to save you time in the gym so that you could fit in this cardio work, but also have a decent amount of you know, recovery and and time.
• 7:51
  Philip Pape: I just said time three times.
• 7:53
  Philip Pape: Uh, you're gonna see things like split squats paired with lying leg curls or incline bench paired with cable rows, right?
• 8:00
  Philip Pape: Opposite or non-competing patterns.
• 8:03
  Philip Pape: And that lets you get a decent amount of volume while saving time.
• 8:08
  Philip Pape: So that's really all we're trying to do is get the volume in while saving time.
• 8:11
  Philip Pape: But if you're trying to pair things up randomly, you may overfatigue things that then don't allow you to perform in the rest of the set or that end up taking longer, if that all makes sense.
• 8:22
  Philip Pape: Okay, so that's that's mistake number two.
• 8:25
  Philip Pape: Mistake number three is putting high intensity intervals on the wrong days of the week.
• 8:31
  Philip Pape: And and this is where it gets tricky with hybrid programs because they might put like hit work or sprint work or something like that on a separate day, like an off day, until you realize that those also create some significant nervous system and metabolic fatigue.
• 8:49
  Philip Pape: And that could carry over into the next day.
• 8:52
  Philip Pape: So then it gets a little tricky, right?
• 8:53
  Philip Pape: If you do a tough sprint session on Wednesday and then you try to deadlift on Thursday, that could give you a little bit more fatigue than you want going into Thursday.
• 9:01
  Philip Pape: And you know, we had Steph Mager on the show.
• 9:03
  Philip Pape: She's a power, she's an elite power lifter, and she talks about spacing apart where you hit your nervous system, and you have to be really smart about it.
• 9:11
  Philip Pape: So in our program in Velocity, the sprint intervals appear on upper body days.
• 9:17
  Philip Pape: That's that's really the key variable here, instead of the lower body days, because then after your upper body lifting and your supersets, you could do, let's say, your sprinting protocol, either flat ground sprinting or on a bike, rower elliptical, something like that.
• 9:30
  Philip Pape: And the we've talked about this protocol before that I originally stole from Brad Kearns.
• 9:35
  Philip Pape: 10 to 20 seconds all out, six to one rest to work ratio, four to eight sets.
• 9:39
  Philip Pape: So about 10 to 20 minutes total.
• 9:42
  Philip Pape: So when you do that, right on your upper body days, your legs are getting this relative break because you're upper doing the upper body.
• 9:50
  Philip Pape: So the sprints are fresh for your legs, and then the sprint intervals are short enough that they help you develop, you know, that that anaerobic power, but they don't create so much stress that it carries over to the next lower body day, if that makes sense.
• 10:05
  Philip Pape: So that's why we do lower upper, the cardio, kind of pure cardio day, and then lower upper.
• 10:12
  Philip Pape: So you kind of get your upper before you get some rest from your legs instead of before your big leg days, if that makes sense.
• 10:19
  Philip Pape: So again, the sequencing can really matter with a hybrid program.
• 10:22
  Philip Pape: Mistake number four is skipping dedicated recovery days or smashing in more training into those days.
• 10:30
  Philip Pape: Guys, you love, I know you love to go to the gym seven days a week, or you like to work on.
• 10:34
  Philip Pape: Stop doing that.
• 10:35
  Philip Pape: Okay.
• 10:35
  Philip Pape: Zone to work, for example, the which is kind of that low intensity cardio where you can hold a conversation barely.
• 10:42
  Philip Pape: I mean, it's it's it's tough.
• 10:43
  Philip Pape: It's not like an easy walk, an easy breeze, but it's also not hit or super intense cardio.
• 10:49
  Philip Pape: I would say it, it's it's kind of an underused tool.
• 10:52
  Philip Pape: I don't talk about it a lot a lot because I don't usually train with the zones in mind.
• 10:56
  Philip Pape: But when you're trying to add in some steady state cardio, it can be a helpful metric where if if you're not using the metric, you run the risk of just super easy cardio, which isn't getting you to the stress and the even the calorie burn that you're trying to get, or you run the risk of going too hard and overstressing yourself, right?
• 11:15
  Philip Pape: So in in our program Velocity, the zone two shows up as, for example, we throw in incline walking after certain lifting sessions for like 20 to 30 minutes.
• 11:25
  Philip Pape: And we give you the option, we say, look, you can incline walk, you can throw in a rucksack, you can go faster.
• 11:30
  Philip Pape: The point is to progress in one of those variables over time, make it more difficult, or make it faster.
• 11:35
  Philip Pape: And even though it's not there to burn calories, it will, it's really there to promote blood flow, it aids recovery, it builds your aerobic base, you know, your work capacity, but really without adding meaningful fatigue on top of the lifting fatigue and the stress, right?
• 11:50
  Philip Pape: Because the aerobic system, right, the oxygen using system is what fuels your recovery between heavy sets.
• 11:56
  Philip Pape: So if you have a better cardio base, then the faster you recover between sets and between sessions and between training weeks, which by the way is also why we have all these finishers and supersets in here.
• 12:06
  Philip Pape: The whole thing is geared toward improving your cardiovascular fitness and conditioning, but in a really cool, structured, balanced way that lifters tend to enjoy, right?
• 12:16
  Philip Pape: Let lifters tend to enjoy, as opposed to, say, CrossFitters.
• 12:19
  Philip Pape: So when you look at day three of our five days, it's dedicated entirely to that zone two type movement, to some ab work.
• 12:28
  Philip Pape: We actually have some loaded, some really good loaded ab work in kind of a superset fashion to get it done quickly.
• 12:34
  Philip Pape: And a little bit of mobility, which to me is just kind of stretching and limbering up.
• 12:38
  Philip Pape: It's nothing special.
• 12:39
  Philip Pape: But if you have specific mobility protocols or yoga or whatever you like, go for and put it in there.
• 12:44
  Philip Pape: Um, I just like I personally, you know, I have the shoulder where I had surgery.
• 12:48
  Philip Pape: So doing some stretching for that is helpful.
• 12:50
  Philip Pape: You know, there's actually no heavy lifting, there's no sprinting, but it's also not a rest day.
• 12:54
  Philip Pape: It's more like what you would call active recovery.
• 12:57
  Philip Pape: And there's a difference between all of that, right?
• 12:59
  Philip Pape: You know, rest is doing nothing, which has its place for sure.
• 13:02
  Philip Pape: In fact, it's a five-day program.
• 13:03
  Philip Pape: So the idea is you have two days off.
• 13:06
  Philip Pape: It doesn't have to be Saturday, Sunday.
• 13:08
  Philip Pape: You have flexibility, and that's another variable that you can choose on your own that makes sense based on your work schedule, your sleep needs, your fueling, right?
• 13:19
  Philip Pape: How you recover from one to the next.
• 13:20
  Philip Pape: You can kind of mix it up a little bit.
• 13:22
  Philip Pape: You can even stretch it out if you have to.
• 13:24
  Philip Pape: Like if you're a little on the older side and you can't handle all that work, you can always stretch it out.
• 13:28
  Philip Pape: But recovery is doing the things that actively help your body repair and adapt, you know, and that's where the the that day in the middle is kind of like we're gonna keep you moving forward and staying conditioned, stay active.
• 13:41
  Philip Pape: We're gonna give you structure and something to do, but it's not gonna be slamming your fatigue level up further from another really, really heavy, hard session.
• 13:50
  Philip Pape: And so that's kind of the stuff that a lot of lifters will skip, which is why we program it in.
• 13:56
  Philip Pape: And one of my themes lately with a lot of personal clients, one-on-one clients, has been let's program in some of your conditioning and cardio because you're not gonna do it otherwise, even if that's just walks, even if it's just walks.
• 14:06
  Philip Pape: So this can really be helpful to limber up, to work on those joints.
• 14:11
  Philip Pape: And then mistake number five is treating every conditioning session as mandatory, regardless of how you feel.
• 14:19
  Philip Pape: I I when as I was coming up with five mistakes, you know, I was wondering which one really floats up high here.
• 14:25
  Philip Pape: And I would say this one is super powerful.
• 14:29
  Philip Pape: So our program, again, Velocity, it has finishers at the end of lower body days.
• 14:35
  Philip Pape: So this is like a four to five minute prescribed block of your dealer's choice, sled push, sled or prowler pushes, they're called, kettlebell swings, farmers' carries, things like that, just for a little bit of conditioning.
• 14:47
  Philip Pape: You know, they're light.
• 14:48
  Philip Pape: The program says, hey, these are optional.
• 14:50
  Philip Pape: You can skip them if the energy is low, add them if you're well recovered, if you're, you know, trying to add a little bit more of the conditioning volume, you know, a little bit of extra calorie burn as long as you can do them.
• 15:00
  Philip Pape: And I love programs that have that kind of flexibility built in.
• 15:03
  Philip Pape: And it might be the most important mistake to avoid because your recovery capacity is going to change week to week, especially if you're like in fat loss or you have a high sleep stress situation or you're lacking on sleep or you're not fueling enough for nutrition, whether it's on purpose or not.
• 15:19
  Philip Pape: And also accumulated training load, right?
• 15:21
  Philip Pape: You start to build up fatigue over weeks and weeks doing a program.
• 15:24
  Philip Pape: And a program that doesn't account for that's not a smart program, right?
• 15:27
  Philip Pape: And that doesn't always mean D-loads, by the way, right?
• 15:29
  Philip Pape: I the way I do this program, it doesn't even have a D load.
• 15:32
  Philip Pape: You can program them in if you want, but it's just really a schedule, right?
• 15:36
  Philip Pape: It's a schedule that's smart, that that balances your training, your conditioning, your finishers, all of that stuff.
• 15:42
  Philip Pape: So the mindset where you're always pushing and never adapting is the problem when it comes to this mistake, treating treating like these full-on sessions as is exactly what you have to do all the time.
• 15:55
  Philip Pape: You have to have a little bit of auto-regulation or optionality already built in so that you don't feel like, oh, I failed or because I didn't do that.
• 16:03
  Philip Pape: Right?
• 16:03
  Philip Pape: I'd rather have extra things that are optional than too many things that you have to cut out randomly and then you feel like you're not doing enough for doing what you're supposed to do.
• 16:12
  Philip Pape: Now, I just said that your recovery capacity changes week to week based on your sleep, your stress, and your nutrition.
• 16:18
  Philip Pape: And we do spend a lot of time talking about training and nutrition, but sleep is the one people I say most underinvest in, and it's the one that controls everything else.
• 16:28
  Philip Pape: And I'm a huge fan of one company in particular.
• 16:32
  Philip Pape: They sponsor this show.
• 16:33
  Philip Pape: They're called Cozy Earth.
• 16:34
  Philip Pape: And I have several of their products.
• 16:36
  Philip Pape: One of those are pajamas.
• 16:38
  Philip Pape: I never wore pajamas before.
• 16:39
  Philip Pape: I thought they were pointless, they were always too hot, uncomfortable.
• 16:42
  Philip Pape: And then I tried their bamboo-derived pajamas, and I wear them now.
• 16:46
  Philip Pape: I wear them now because they are lightweight, they're cool, they don't make me overheat, and I feel like I'm recovering and relaxing.
• 16:54
  Philip Pape: And it's great to just have something luxurious to relax in.
• 16:56
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• 17:02
  Philip Pape: They call it the classic cuddle blanket, and it is super, super, super thick.
• 17:06
  Philip Pape: My kids love it.
• 17:06
  Philip Pape: It's super soft, feels like they're hamsters or even softer than that.
• 17:10
  Philip Pape: We throw it on the couch, it's big enough to share, right?
• 17:14
  Philip Pape: You can use it just for yourself and kind of really cuddle in and get warm, or you can share it with somebody else.
• 17:18
  Philip Pape: And again, another good way to relax.
• 17:20
  Philip Pape: So I like little elements of luxury in the in the home.
• 17:23
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• 17:26
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• 17:29
  Philip Pape: Really good company.
• 17:30
  Philip Pape: I'm into very stand-up companies who back their stuff up.
• 17:34
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• 17:36
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• 17:37
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• 17:38
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• 17:40
  Philip Pape: You know, no harm, no foul.
• 17:42
  Philip Pape: Just get comfortable.
• 17:43
  Philip Pape: Work on that recovery, work on that sleep.
• 17:44
  Philip Pape: This is one way to do it.
• 17:45
  Philip Pape: Support the podcast by checking out witsandweights.com slash cozy earth.
• 17:50
  Philip Pape: The code will show up.
• 17:51
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• 17:53
  Philip Pape: It'll show up when you go to the website.
• 17:54
  Philip Pape: Go to witsandweights.com slash cozy earth and just take care of yourself, guys.
• 17:59
  Philip Pape: All right.
• 18:00
  Philip Pape: So now you've seen the five mistakes.
• 18:02
  Philip Pape: I'm going to zoom out and show you what it looks like when you fix all five and everything clicks together.
• 18:08
  Philip Pape: What does that look like?
• 18:09
  Philip Pape: All right, so I mentioned our program Velocity.
• 18:11
  Philip Pape: It runs five days.
• 18:13
  Philip Pape: Days one and four are lower body.
• 18:15
  Philip Pape: They open with a barbell, compound lift.
• 18:18
  Philip Pape: So you've got squats and deads.
• 18:19
  Philip Pape: Then you have a couple superset blocks for accessory work, the optional finisher that I mentioned, and then some zone two work like incline walking or however you want to make the walking harder.
• 18:29
  Philip Pape: And again, that's a good way to structure in your walking.
• 18:32
  Philip Pape: So that's days one and four.
• 18:33
  Philip Pape: We have a couple upper bodies in day there as well, days two and five.
• 18:36
  Philip Pape: Same logic, heavy compound first.
• 18:38
  Philip Pape: So you've got bench and overhead.
• 18:40
  Philip Pape: And by the way, you could always have variations on these.
• 18:42
  Philip Pape: So whether it's a close grip or maybe an incline shoulder press or whatever.
• 18:47
  Philip Pape: And then two superset blocks and then sprint intervals on those days.
• 18:51
  Philip Pape: And then day three in the middle is your active recovery and movement day where we throw in some of the zone two, some of the loaded ab work, and then some mobility in there.
• 19:00
  Philip Pape: And if you think of the rhythm, you know, heavy lower, heavy upper recovery, heavy lower, heavy upper, it's a logical sequence where you never have two lower body days back to back.
• 19:09
  Philip Pape: You never do sprints the day before squats or deadlift.
• 19:12
  Philip Pape: So it's intentional.
• 19:13
  Philip Pape: And that's what I mean when I say programming is about the relationships between training stimuli.
• 19:20
  Philip Pape: It's not just the stimuli themselves, and I like the word stimuli.
• 19:24
  Philip Pape: Every individual session in velocity is fine on its own.
• 19:29
  Philip Pape: That's fine.
• 19:30
  Philip Pape: But what makes a system is how each day sets up the next day and accumulated fatigue and stress and adaptations.
• 19:37
  Philip Pape: So the upper body day creates relative lower body recovery while still training your anaerobic system, your work capacity through the sprinting.
• 19:46
  Philip Pape: The recovery day sits in the middle, so you sit the second half of the week, or you hit the second half of the week as freshly as the first.
• 19:53
  Philip Pape: It's almost like two mini weeks within a week.
• 19:56
  Philip Pape: So you're always recovering in between.
• 19:58
  Philip Pape: And then that zone two walking after lifting doubles as active recovery that, let's be honest, you're not going to do otherwise if I don't tell you to do it.
• 20:06
  Philip Pape: So that's why it's in there.
• 20:07
  Philip Pape: If you look at your own training week right now, how you're training, if you're assuming you're trying to get in conditioning, work capacity, cardio, things like that, regardless, if it doesn't have intentional sequencing, that's probably your biggest ROI.
• 20:21
  Philip Pape: That's probably where the biggest gains are hiding in your program.
• 20:23
  Philip Pape: And just because you got a program from a coach or an app or whatever, doesn't mean it's optimized for those things.
• 20:28
  Philip Pape: A lot of programs are not structured very well.
• 20:32
  Philip Pape: And you can just rearrange it to make it work better for you.
• 20:35
  Philip Pape: All right, before we wrap up, I promised you a 60-second program audit that you can do right now on your own training setup.
• 20:43
  Philip Pape: I'm gonna share that in just a moment.
• 20:45
  Philip Pape: But if this episode has you looking at your training week differently, then I wanna just remind you that there is a ready-made turnkey program in Physique University called Velocity.
• 20:58
  Philip Pape: It's one of our 10 plus training templates we've got for you that are super flexible.
• 21:03
  Philip Pape: They cover a lot of different scenarios.
• 21:05
  Philip Pape: And Velocity specifically is a five-day hybrid template built from the ground up, and it avoids every one of the mistakes we covered today.
• 21:13
  Philip Pape: I'm not going to go through it again because we just went through the structure a couple times, but Velocity is one of over 10 customizable templates we have.
• 21:21
  Philip Pape: Whether you train three, four, five days a week, whether you have a full gym or a garage setup or you're traveling, every template can be adjusted for the equipment and preferences using a built-in substitution lookup that we have.
• 21:33
  Philip Pape: Also, every one of our programs is in Boost Camp.
• 21:35
  Philip Pape: So if you want to use an app, once you're in, you can go in, click the link, import it, and immediately run it in the app.
• 21:41
  Philip Pape: I've set them all up in the app for you, including Velocity.
• 21:44
  Philip Pape: And then there's of course a library of lessons, short modules on everything from how to breathe and brace under a barbell, what rest periods to use for different goals, what equipment to put in your gym bag.
• 21:56
  Philip Pape: Like there's so many things.
• 21:57
  Philip Pape: If you want to go deeper on the cardio side, we also have something called.
• 22:00
  Philip Pape: The adaptive cardio workshop in there, the replay, the guide are in there.
• 22:03
  Philip Pape: In other words, there's plenty of resources to learn from and then apply with our help in Physique University.
• 22:08
  Philip Pape: And you get access to me and Coach Carol for questions.
• 22:12
  Philip Pape: Yes, from real human beings who we can help with your programming.
• 22:15
  Philip Pape: We can do form checks, all of that.
• 22:16
  Philip Pape: Just go to wits and weights.com slash physique.
• 22:19
  Philip Pape: That's witsandweights.com slash physique.
• 22:22
  Philip Pape: All right, here's a quick way to tell if your current program is set up for hybrid training correctly or it's working against yourself.
• 22:30
  Philip Pape: All right.
• 22:31
  Philip Pape: I want you to answer three questions.
• 22:32
  Philip Pape: Look at your program and answer three questions.
• 22:35
  Philip Pape: Question one, do your heaviest compound lifts come first in every session?
• 22:39
  Philip Pape: If not, your strength work is probably at a little bit of a disadvantage.
• 22:43
  Philip Pape: Number two, are your high intensity conditioning sessions, maybe that's sprints, hit, whatever you do, are they separated from your heavy lower body days by at least 24 hours?
• 22:54
  Philip Pape: So, like if you're sprinting the day before heavy squats or deadlifts, that could be an issue, could be an issue for you.
• 23:00
  Philip Pape: Number three, do you have at least one day per week that's dedicated to low intensity recovery work?
• 23:06
  Philip Pape: All right.
• 23:06
  Philip Pape: And this is more of the active recovery.
• 23:08
  Philip Pape: And this is mainly just for you guys who are not walking enough or you're not moving enough to think of this as training.
• 23:14
  Philip Pape: I don't care if it's zone two or mobility or core work.
• 23:16
  Philip Pape: I don't care.
• 23:17
  Philip Pape: None of that, it doesn't, it's just having something in there that you're doing to get you moving, right?
• 23:22
  Philip Pape: And that can really help with the blood flow and the recovery and the joints and all of the other stuff to kind of keep your overall week fairly active while you still have a couple true rest days in there.
• 23:32
  Philip Pape: So if you said no to any of those three questions, then you just have to rearrange the program you already have.
• 23:37
  Philip Pape: You don't necessarily need a new one.
• 23:39
  Philip Pape: Just go through this episode, listen to the mistakes and the tips that I gave you and try to rearrange it, or jump into physique university, witsandweights.com slash physique, and we'll help you do that.
• 23:47
  Philip Pape: Until next time, keep using your wits, lifting those weights.
• 23:50
  Philip Pape: And remember, sometimes the biggest gains come from rearranging your current training plan, not adding more.
• 23:56
  Philip Pape: I'm Philip Pape, and I'll talk to you next time here on the Wits and Weights podcast.