Latest / The You Project / #1667 Strength Training: Why, How, When, How Much, How Hard? - Harps (PT2)

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#1667 Strength Training: Why, How, When, How Much, How Hard? - Harps (PT2) · The You Project

0:00
Speaker 1: Good a team. Welcome to another installment of Well it's
0:03
Speaker 1: really part B of part two of the conversation I
0:06
Speaker 1: began yesterday about strength training. Hope you're enjoying it. Here's
0:12
Speaker 1: part two. So the next question is what are the
0:16
Speaker 1: different strength training options? So generally we're you know, we're
0:24
Speaker 1: talking about free weights. When we talk about free weights,
0:26
Speaker 1: we're talking about dumb bells and bar bells and kettle
0:31
Speaker 1: bells and plates. You know, so you know what a
0:35
Speaker 1: ten kilo plate is. You slide it on the end
0:37
Speaker 1: of the barbell. You know what that is. So they're
0:39
Speaker 1: all called free weights. And what I like about free
0:43
Speaker 1: weights is there's a huge amount of flexibility and a
0:47
Speaker 1: multitude of different applications and like the beauty of Let's
0:52
Speaker 1: say you've got one hundred pounds of weights and a
0:54
Speaker 1: barbell that weighs twenty five pounds, so you've got in total,
0:57
Speaker 1: you've got one hundred and twenty five pounds or give
0:59
Speaker 1: or take what is that fifty you know, about fifty
1:02
Speaker 1: five k's in total, Like just with that bar and
1:05
Speaker 1: just with those weights, there is probably you know, there's
1:10
Speaker 1: definitely thirty, forty, fifty sixty exercises that you can do,
1:14
Speaker 1: and then when we chuck in different benches and so on,
1:16
Speaker 1: there's we could, probably if we had enough time, figure
1:19
Speaker 1: out one hundred different exercises that can be done just
1:22
Speaker 1: with something simple like a barbell and some plates. So
1:26
Speaker 1: free weights are definitely an option. What is probably a
1:31
Speaker 1: limitation or a caveat with free weights is that lifting
1:37
Speaker 1: free weights compared to the other options I'm about to
1:40
Speaker 1: talk about, can be comparatively more dangerous. I've seen many
1:46
Speaker 1: times people drop things and plates slide off barbells, and
1:50
Speaker 1: people get injured or almost injured in gyms. Myself included
1:58
Speaker 1: doing things where they they haven't set something up properly. Also,
2:02
Speaker 1: the other thing to keep in mind about free weights,
2:06
Speaker 1: like somebody jumping on say a ball, a fitball or
2:11
Speaker 1: an exercise ball with a couple of dumbells, doing dumbbell
2:14
Speaker 1: bench press, lying on your back, doing a version of
2:16
Speaker 1: a bench press on a ball with dumbbells that's the
2:18
Speaker 1: separate weight each hand. Well, that requires quite a bit
2:21
Speaker 1: of competence and confidence and skill and balance and technique.
2:28
Speaker 1: So using free weights really well requires a level of
2:32
Speaker 1: competence and skill that the average person will not have
2:36
Speaker 1: first time. In the gym. In fact, they won't have
2:39
Speaker 1: They might be naturally better at it than some, but
2:42
Speaker 1: definitely training safely and optimally with free weights is something
2:47
Speaker 1: that needs to develop over time. And people have said
2:51
Speaker 1: to me many times. But let's say, for example, you
2:54
Speaker 1: know what a barbell bench press is, So a pinloaded
2:57
Speaker 1: bench press where you lie on a bench and then
3:01
Speaker 1: you push up some handles that are fixed to some
3:05
Speaker 1: pinloaded plates where you push in a pin what are
3:08
Speaker 1: basically a steel kind of peg to make the weight
3:11
Speaker 1: heavier or lighter. You can't overbalance because it's on runners
3:16
Speaker 1: and it's about as safe as you can get from
3:20
Speaker 1: a weight training perspective. So doing strength training with pinloaded
3:26
Speaker 1: equipment or similar. There's hydraulic equipment, there's different kinds of
3:32
Speaker 1: machine based exercise equipment. But let's just most gyms have
3:37
Speaker 1: got pinloaded equipment. Go into any gym, any normal commercial gym,
3:41
Speaker 1: there will be nelly. Any normal commercial gym, there'll be
3:46
Speaker 1: pinloaded equipment. I guess I should say that very easy
3:49
Speaker 1: to teach, very easy to do, and relatively safe. Not
3:53
Speaker 1: as functional. That is, for example, if I'm lying on
3:56
Speaker 1: a ball as I described before, doing a Dumbell bench press.
4:00
Speaker 1: I'm because only my feet are on the ground and
4:03
Speaker 1: my shoulders are on the ball. I'm using all of
4:06
Speaker 1: the muscles from my ankles up to my neck basically
4:11
Speaker 1: to stabilize me because I'm on an unstable surface that
4:14
Speaker 1: is a ball, and my shoulder stabilizers are working over time,
4:19
Speaker 1: and my hips and everything, and so there's a lot
4:22
Speaker 1: more muscles being involved and required to execute that movement effectively,
4:28
Speaker 1: versus are harps lying on a pinloaded machine. The reason
4:33
Speaker 1: that I like the pinloaded machines initially is that they're
4:38
Speaker 1: easy to teach, they're easy to do, and it's really
4:40
Speaker 1: you're still building strength, but it's really good for people
4:44
Speaker 1: to gain confidence in a gym. Anybody that comes to
4:48
Speaker 1: the gym that's pretty scared, that doesn't have any any
4:52
Speaker 1: or much prior experience, that's a bit uncomfortable in that environment.
4:57
Speaker 1: I would almost always start them on pinloaded equipment if
5:00
Speaker 1: I have that option, purely from the point of view,
5:03
Speaker 1: so that they can have a strength training experience without
5:07
Speaker 1: going through the potential trauma of looking silly or being embarrassed,
5:11
Speaker 1: or having to learn a new technical skill on day
5:15
Speaker 1: one and so on. So free weights, pinloaded weights, and
5:21
Speaker 1: there are a bunch of other options in you know,
5:23
Speaker 1: you could call rock climbing. There's indoor rock climbing centers.
5:27
Speaker 1: You could call that strength training, which it is. You
5:30
Speaker 1: could call using reformer beds in pilate studios strength training,
5:35
Speaker 1: which it is. I'm just talking about mainstream gyms for
5:39
Speaker 1: the moment, and I guess we would also chuck in there.
5:43
Speaker 1: You know, body weight training is a very legitimate and
5:46
Speaker 1: very very effective way to build not only strength, but
5:52
Speaker 1: also muscular endurance and overall functions. So you know, some
5:58
Speaker 1: people think, yeah, but the problem with body weight is
6:00
Speaker 1: that you're lifting the same weight, so there's no real progression. Well, grasshopper,
6:03
Speaker 1: you don't really understand progression if you think that is
6:07
Speaker 1: the case. And so there are a lot of ways
6:10
Speaker 1: to increase stress. There are a lot of ways to
6:14
Speaker 1: increase the level of intensity, even if you were using
6:18
Speaker 1: the same in inverted commas weight. So my weight is
6:21
Speaker 1: eighty five kilos, so my body weight eighty five kilos.
6:26
Speaker 1: Now I could jump on the floor right now and
6:29
Speaker 1: do ten push ups, chest to ground, arms locked out
6:32
Speaker 1: at the top, right down, right up, right down, right up,
6:34
Speaker 1: and ten push ups might take me about ten seconds,
6:38
Speaker 1: and for me that would be very easy. But what
6:43
Speaker 1: if the same bloke with the same body, the same
6:46
Speaker 1: weight did the same exercise, but he slowed it down
6:51
Speaker 1: by ten times. What if instead of doing one push
6:57
Speaker 1: up in one second and finishing, I set of ten
7:00
Speaker 1: push ups in ten seconds. What if each rep? What
7:04
Speaker 1: if each push up took me ten seconds. So what
7:07
Speaker 1: if I'm at the top of the movement and I
7:09
Speaker 1: go slowly to the ground five seconds, and then I
7:12
Speaker 1: come slowly back to the top of the movement, arm straight.
7:15
Speaker 1: Now I've done one rep, one repetition ten seconds. I
7:20
Speaker 1: do ten of those. Now my time under tension, that
7:24
Speaker 1: is how long my muscles are working for. My time
7:27
Speaker 1: under tension has gone from ten seconds to one hundred seconds.
7:31
Speaker 1: And the intensity and the pain and the stress and
7:34
Speaker 1: the training effect and the value has gone through the
7:37
Speaker 1: fucking roof because I've just gone from a one or
7:40
Speaker 1: two out of ten hard to a fifteen out of
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Speaker 1: ten hard using the exact same weight my body, doing
7:46
Speaker 1: the exact same movement a push up, stressing the exact
7:51
Speaker 1: same muscles in a different way. So there are a
7:55
Speaker 1: lot of ways to increase intensity to make the training
7:59
Speaker 1: effects differently different and to get really good results with
8:05
Speaker 1: fuck all equipment or what seems to be not a
8:09
Speaker 1: lot of options. Remember, your body, your muscles are just
8:15
Speaker 1: biological tissues that respond to different stimuli, you know. Like
8:24
Speaker 1: for example, even if we go back just to the
8:28
Speaker 1: the push up example, so let's say you wanted to well,
8:31
Speaker 1: how else could I make it different? All right, Well,
8:33
Speaker 1: instead of having two feet on the ground, have one.
8:36
Speaker 1: So now instead of having four anchor points, two feet,
8:38
Speaker 1: two hands, now you've got three. Oh wow, Yeah, well
8:42
Speaker 1: that that's harder. Yeah, that's harder. That's harder because in
8:46
Speaker 1: a way, you're lifting more weight. Yeah you're lifting the
8:49
Speaker 1: same body weight, but because you've got now you've got
8:52
Speaker 1: one foot off the ground, trust me, it's more in
8:55
Speaker 1: inverted commas weight or more stress more accurately. Now, now
9:00
Speaker 1: do that same thing, but put that foot up on
9:03
Speaker 1: a chair and have your hands down on the ground
9:06
Speaker 1: and that oh fuck right now. All of these are
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Speaker 1: examples of progression. Remember we spoke earlier about adaptation versus progression.
9:16
Speaker 1: This is the way that we create a progressive overload
9:20
Speaker 1: model of exercise without more equipment or more weight. Okay,
9:26
Speaker 1: the next question is how often should I train and
9:30
Speaker 1: for how long? Now, literally thousands of people listen to
9:35
Speaker 1: this show, So for me to go, oh, everyone should
9:38
Speaker 1: do this would be flawed, it would be wrong, it
9:43
Speaker 1: would be misleading. And so I'm going to say, I
9:47
Speaker 1: think everyone who is capable should do a minimum. I mean,
9:55
Speaker 1: this is the rockety rock rock bottom. A minimum of
9:58
Speaker 1: twenty minutes of strength training three times a week. That's
10:02
Speaker 1: what I think, And that is really just based on me,
10:05
Speaker 1: just you know, working with people forty five, I think
10:08
Speaker 1: ideally I would love people to do somewhere between thirty
10:11
Speaker 1: and sixty minutes three times a week. Now, that doesn't
10:14
Speaker 1: mean rushing through the workout. That doesn't mean you're in
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Speaker 1: the gym for sixty minutes and you're lifting for sixty minutes.
10:20
Speaker 1: That just means you're at the gym for thirty to
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Speaker 1: sixty and probably about half that time you're actually lifting something.
10:28
Speaker 1: So in a thirty minute workout, there might be fifteen
10:33
Speaker 1: minutes where you're not lifting anything because you're lifting for
10:37
Speaker 1: a minute, you're recovering for a minute. But when you
10:39
Speaker 1: leave the gym, you've done fifteen minutes having your muscles
10:43
Speaker 1: under stress. So and again, how long you should train,
10:50
Speaker 1: how often you should train, how hard you should train.
10:53
Speaker 1: These are questions that I can't specifically answer for obvious reasons.
10:58
Speaker 1: If it was you and me one on one and
11:01
Speaker 1: I got to know your story and I got to,
11:04
Speaker 1: you know, understand your body and your needs and your goals,
11:09
Speaker 1: and your capacity, and your injury history and your medical
11:13
Speaker 1: issues if you have any and bah bah bah all
11:15
Speaker 1: of that, then I could I could prescribe you a
11:18
Speaker 1: program which would be relatively specific to your needs. But
11:24
Speaker 1: even with that, we go all right, you know, Sally,
11:28
Speaker 1: here's your program based on everything you've told me that
11:30
Speaker 1: the conversation, We've had a little bit of testing, we've done,
11:34
Speaker 1: but we're still going to see how your body responds.
11:36
Speaker 1: We're still going to see how your body responds, and
11:38
Speaker 1: we're going to tweak and we're going to adapt as
11:40
Speaker 1: we go. Even with my own training, my training varies
11:44
Speaker 1: over time as I get older, as I as things change,
11:48
Speaker 1: as my shoulder is temporarily fucked, so I've got to
11:50
Speaker 1: modify and work around that. And and I guess this
11:55
Speaker 1: comes down to, you know, how do you find the
11:58
Speaker 1: right program? Well, how you find the right program for
12:04
Speaker 1: you look. In an ideal world, you would have someone
12:08
Speaker 1: with a lot of knowledge right your program and that
12:10
Speaker 1: person with I'm talking about an ideal world. We don't
12:13
Speaker 1: live in an ideal world, but some of you might
12:14
Speaker 1: be able to make this happen. That is, you find someone.
12:17
Speaker 1: You either find a very experienced personal trainer, somebody with
12:24
Speaker 1: a lot of knowledge and a lot of experience and
12:26
Speaker 1: a lot of runs on the board in terms of
12:28
Speaker 1: prescribing exercise, writing programs, working with a broad cross section
12:32
Speaker 1: of humans with different bodies and different needs and different environments.
12:36
Speaker 1: You need someone who is vastly experienced. No disrespect to
12:41
Speaker 1: brand newbies. Everybody's got to start somewhere. But I'm telling
12:45
Speaker 1: you what I think is best for you. Like I
12:48
Speaker 1: don't want the mechanic that qualified last tuesday to work
12:51
Speaker 1: on my car, no disrespect. Everyone's got to start somewhere.
12:55
Speaker 1: But if we're talking about how do you find the
12:59
Speaker 1: best pro for you, you want someone with experience. You
13:03
Speaker 1: want someone with experience, and that program is going to
13:06
Speaker 1: be designed based on your needs, your individual physical needs,
13:11
Speaker 1: your body type, and like I said, medical stuff, injury stuff,
13:15
Speaker 1: and also the specific goals that you have, like what
13:18
Speaker 1: is it that you want to do and be and
13:21
Speaker 1: change and optimize. You know. It might be I want
13:25
Speaker 1: to build upper body muscle strength. I want to strengthen
13:29
Speaker 1: my weak, shitty lower back. I want to lower my
13:32
Speaker 1: blood pressure. I worked with someone recently who one of
13:37
Speaker 1: their main goals is to increase grip strength because they've
13:41
Speaker 1: got really like really weak hands and really you know,
13:45
Speaker 1: and they've got other goals, but they're like, how do
13:47
Speaker 1: I do that? And I said, go get yourself a
13:50
Speaker 1: rubber ball or a tennis ball or something that's pretty
13:53
Speaker 1: pumped up, pretty hard, and just squeeze that motherfucker all day,
13:57
Speaker 1: or not all day, but every now and then. Think
13:59
Speaker 1: of it. Squeeze right hand, ten reps, left hand ten reps,
14:02
Speaker 1: you know, squeeze in hold five, let it out, squeeze,
14:05
Speaker 1: you know whatever, just doing different. Like bodies are adaptable,
14:09
Speaker 1: muscles are adaptable. So what is it that you want
14:13
Speaker 1: with your body? It might just be, you know what
14:15
Speaker 1: harps overall. Overall, I just want to be functional. I
14:23
Speaker 1: just want to be able to do life with minimal pain,
14:27
Speaker 1: with optimal ease in terms of being able to, you know,
14:33
Speaker 1: navigate all the practical requirements of moving my body and
14:38
Speaker 1: doing the things that I need to do. You know
14:41
Speaker 1: what was interesting. And if you didn't see it and
14:44
Speaker 1: you don't follow me, then go to my Facebook page.
14:47
Speaker 1: I've got two face if you like. I've got two
14:50
Speaker 1: Facebook pages. One is a professional one, which is I
14:54
Speaker 1: think the photo of me is gray, like a black
14:57
Speaker 1: and white, and the other one is a color photo
14:59
Speaker 1: that that one is my personal one. And there's I've
15:01
Speaker 1: got like five thousand friends and thirty thousand followers or something.
15:05
Speaker 1: Jump on there and just follow me if you want.
15:07
Speaker 1: But my long winded point is yesterday I had coffee,
15:12
Speaker 1: so I'm recording this Saturday, two thirty eight pm. Yesterday morning, Friday,
15:16
Speaker 1: I had coffee with some friends of mine, Jan and Ian.
15:19
Speaker 1: And Jan used to work for me. They've actually been
15:22
Speaker 1: on the show. They've actually been on the show. I'm
15:25
Speaker 1: going to get them back on. Jan is eighty four
15:27
Speaker 1: years young, Ian is eighty six, and they are both
15:32
Speaker 1: fucking amazing. I mean that's not me being positive or
15:36
Speaker 1: me being glowing. They are incredible. For Ian is eighty six,
15:42
Speaker 1: and Ian moves and seems and has the energy of Again,
15:47
Speaker 1: this is just my observation and my anecdotal judgment. But
15:50
Speaker 1: I've worked with fucking thousands of humans, so I think
15:53
Speaker 1: I'm a pretty good judge. This eighty six year old
15:56
Speaker 1: dude is like a fit, strong, functional sixty year old.
16:00
Speaker 1: I mean at eighty six, it is crazy. I mean,
16:05
Speaker 1: this guy's eighty six and can do overhand, full body,
16:10
Speaker 1: full range. I should say, chin ups right up, right down.
16:13
Speaker 1: Eighty six years old. The average eighty six year old
16:16
Speaker 1: could not hold their body weight for two seconds, maybe five,
16:23
Speaker 1: probably zero. And by the way, if you're eighty six
16:27
Speaker 1: and have never done that, don't try right now. Let's
16:30
Speaker 1: build up to that. Now. These guys train every day,
16:35
Speaker 1: they do something. And so he does weights three or
16:39
Speaker 1: four days a week. He splits it up into upper
16:41
Speaker 1: body and lower body. He does he does standing paddle
16:45
Speaker 1: board two times a week for five and a half kilometers.
16:51
Speaker 1: So he stands on a paddle board in the bay,
16:53
Speaker 1: on the in the in the sea, and he paddles
16:58
Speaker 1: five and a half kilometers. He paddles for I think
17:00
Speaker 1: it's Blackrock to Halfman Bay of black Rock, or vice versa. Anyway,
17:07
Speaker 1: he rides his mountain bike every you know, every second
17:12
Speaker 1: day or so. He lifts weights. His wife, Jan is
17:15
Speaker 1: eighty four. She does boxing once a week, She trains
17:18
Speaker 1: so boxing with a trainer once a week, she does
17:20
Speaker 1: strength training with a trainer once a week. She does
17:23
Speaker 1: strength training by herself twice a week, and then she
17:26
Speaker 1: hooks up with her girlfriends and goes and walks the
17:29
Speaker 1: stairs and the ramps at the beach. Now, what I
17:32
Speaker 1: love about these two is they are doing exactly what
17:37
Speaker 1: I am talking about today. They are. Now you think
17:41
Speaker 1: they're genetically completely differently because their husband and wife they're
17:45
Speaker 1: not genetically related, but they are both absolutely outstandingly functional
17:52
Speaker 1: and operational, not because they're genetically gifted, but because they
17:56
Speaker 1: are doing these things, Like they have both been strength
18:00
Speaker 1: training for decades, and now what they get to enjoy
18:06
Speaker 1: is a biological age and a level of function that is,
18:10
Speaker 1: I would guess decades younger than the calendar decade, younger
18:17
Speaker 1: than their chronological age. And so, you know, this is
18:22
Speaker 1: the beauty of being able to get over this fucking
18:28
Speaker 1: story that we have in our culture of what is
18:33
Speaker 1: age appropriate. You know, we base activities for certain people
18:40
Speaker 1: on you know, we go, oh, well, you're this old,
18:43
Speaker 1: therefore you should what you should bowl or you should
18:47
Speaker 1: sit in a circle of chairs and hit balloons around
18:50
Speaker 1: to each other. I'm not trying to be disparaging, but
18:54
Speaker 1: the fox's sake, what we need is we need old
18:57
Speaker 1: people getting strong and proactively being encouraged. Obviously, we've got
19:02
Speaker 1: to work with what we've got, the limitations they have,
19:05
Speaker 1: of course, and we can't all go into the gym.
19:08
Speaker 1: And you know, gung Ho, I understand that. I understand that,
19:14
Speaker 1: but you know what that the human body is fucking
19:17
Speaker 1: incredibly adaptable and resilient. And you know, one of the
19:22
Speaker 1: things that we're doing now, a friend of mine, Robin
19:26
Speaker 1: Robin Vincent, has got an organization called Strength Over Cancer.
19:29
Speaker 1: She's a fucking gun good a rob I hope you're
19:32
Speaker 1: listening to this Strength over Cancer, and you know she's
19:37
Speaker 1: working with and all of She's got this great organization
19:40
Speaker 1: and these great people that volunteer their time to work
19:43
Speaker 1: with people who are battling or dealing with, navigating whatever
19:48
Speaker 1: you want to call it, the cancer journey. And we
19:51
Speaker 1: know now and even people who are in the mid
19:53
Speaker 1: midst of chemotherapy and radio radiation therapy who are doing
19:58
Speaker 1: strength training, because we know that that's strength training, even
20:01
Speaker 1: for people who are in the middle of chemo and
20:05
Speaker 1: the cancer journey can be check with your doctor and
20:09
Speaker 1: all that. Don't jump in because I said it, but
20:12
Speaker 1: it can be protective and they are getting some amazing
20:17
Speaker 1: results strength training. Honestly, it's like, you know, if we
20:22
Speaker 1: could produce, if we could you know what I'm going
20:25
Speaker 1: to say, don't you, If we could produce a drug
20:30
Speaker 1: that has the psychological, the physiological, biological, emotional, practical, real
20:37
Speaker 1: world benefits of strength training, if we had a that
20:41
Speaker 1: would be hands down the most popular, biggest selling, most
20:47
Speaker 1: profitable drug in the history of mankind. But there is
20:54
Speaker 1: no fucking magic pill, and the pill in inverted commas
20:59
Speaker 1: that we need to take. Strength training is not quick, fun, easy,
21:04
Speaker 1: or painless. It's not without effort, it's not without sacrifice.
21:09
Speaker 1: So in a world that is obsessed with quick fixes
21:13
Speaker 1: and instant gratification and magic pills and safety nets and
21:19
Speaker 1: you know, two minute abs, it is so important that
21:23
Speaker 1: we get our mind in the right place to get
21:27
Speaker 1: our body in the right place. I've got a bit
21:31
Speaker 1: of evangelical then didn't I do that? I'm nearly done.
21:35
Speaker 1: I've got two questions. My second last question is how
21:39
Speaker 1: hard should I train? I've kind of answered it. But
21:43
Speaker 1: the answer is initially not hard at all. Like I said,
21:47
Speaker 1: the first four to eight weeks, apart from all the
21:49
Speaker 1: other stuff I said, you're just trying to build a
21:50
Speaker 1: training base. You're trying not to get injured, you're trying
21:53
Speaker 1: to stay safe, You're trying to build a relationship with
21:56
Speaker 1: strength training and dumbells and barbells, etc. But once you're
22:01
Speaker 1: on the journey, and now you've been training for a while,
22:03
Speaker 1: you've got some strength. You've got a bit of strength,
22:06
Speaker 1: you've got some technique, you've got some understanding, you know
22:09
Speaker 1: how to do things well. Then you can, with the
22:14
Speaker 1: right technique, being sensible and intelligent and strategic, you can
22:18
Speaker 1: train pretty fucking hard, pretty hard. I'm not talking about
22:22
Speaker 1: in a silly or reckless way, but you would be surprised,
22:28
Speaker 1: Like you just heard me tell you what Ian does.
22:30
Speaker 1: Ian's eighty six. Ian is, like I said, is like
22:36
Speaker 1: someone thirty years younger, twenty five years younger, and he
22:40
Speaker 1: trains for an eighty six year old man stupidly hard,
22:44
Speaker 1: stupidly hard, but it ain't stupid because he's programmed and
22:48
Speaker 1: conditioned and work towards that literally decade. So we don't
22:52
Speaker 1: want to train over the top. We don't want to
22:54
Speaker 1: train too much or too long or too hard, but
22:56
Speaker 1: we also want to train at a level where our
22:59
Speaker 1: body has to adapt. Remember we've spoken earlier about maintenance
23:03
Speaker 1: and progression. If we want our body to progress, we
23:07
Speaker 1: need to be training at a level, at an intensity,
23:10
Speaker 1: with enough variety so that there is a genuine need
23:13
Speaker 1: for adaptation, improvement, growth, transformation. And my last question is Harps,
23:19
Speaker 1: I didn't write that. I'm just saying that, Harps, what
23:22
Speaker 1: about recovery? Good question. So what we're doing in the
23:28
Speaker 1: gym is we're stimulating this adaptive response. But it's really
23:34
Speaker 1: when we're not at the gym that the good stuff happens,
23:37
Speaker 1: the growing, the recovery, the improvement, the adaptation. All we're
23:42
Speaker 1: doing in the gym is we're just stimulating that adaptive response.
23:45
Speaker 1: So how long you will have between workouts will vary.
23:50
Speaker 1: But I'm like, as a really rough bro science guide,
23:56
Speaker 1: i would not be training the same muscle groups in
23:59
Speaker 1: terms of length, training more than every third day. So
24:03
Speaker 1: I wouldn't be going in on Monday training my chest
24:06
Speaker 1: and then back in on Tuesday train and my chest,
24:10
Speaker 1: or maybe even Wednesday it might be Thursday. So again
24:15
Speaker 1: this is not a recommendation, but a lot of people
24:17
Speaker 1: and it seems to work quite well, tend to come
24:20
Speaker 1: around and they do what's called a split routine, by
24:22
Speaker 1: the way, which is where we just break up the
24:26
Speaker 1: muscle groups to train them on different days. It's not
24:29
Speaker 1: necessarily if strength is your goal, it's not necessarily a
24:33
Speaker 1: good idea to go in the gym and train chest
24:35
Speaker 1: and back and shoulders and biceps and triceps and lower
24:38
Speaker 1: back and abs and quads and hamstrings and glutes and
24:41
Speaker 1: carbs all on the oneday. It's good to break that
24:45
Speaker 1: stuff up and so recovery between workouts. Or you can
24:51
Speaker 1: train every day, but you're not training the same things
24:54
Speaker 1: every day. By the way, you don't need to train
24:56
Speaker 1: every day. And a really good a really good guide
25:02
Speaker 1: for some people is three on one off maybe, which
25:07
Speaker 1: is where we do we might do let's say, and
25:10
Speaker 1: this is an example, not a prescription, I might do
25:13
Speaker 1: chest and arms on day one, and then day two
25:18
Speaker 1: I do all lower body, lower back and lower body,
25:23
Speaker 1: and then day three because I did chest and arms
25:26
Speaker 1: on day one, day three I do shoulders and back,
25:29
Speaker 1: and then day four I have off so that's a
25:32
Speaker 1: recovery day in this program that I'm hypothesizing. But what
25:36
Speaker 1: that means is on day one, I'm doing upper body,
25:38
Speaker 1: day two, I'm doing lower body. Day three I'm doing
25:41
Speaker 1: upper body, and day four I'm having off. So I'm
25:44
Speaker 1: never doing upper body two days in a row. I'm
25:47
Speaker 1: never doing legs two days in a row. Or it
25:51
Speaker 1: might just be upper body day off, lower body day off,
25:55
Speaker 1: upper body day off, lower body day off, upper body
26:00
Speaker 1: day off, low it whatever, but your body will tell you.
26:04
Speaker 1: Your body will tell you. All right, team, I just
26:07
Speaker 1: spoke for about an hour and ten minutes sitting in
26:12
Speaker 1: a room by myself. It only took me about fifteen
26:15
Speaker 1: goals at this fucking podcast. If you enjoyed it, I
26:22
Speaker 1: hope you do something with it. If you want to
26:24
Speaker 1: give me some feedback on it, just go to the
26:28
Speaker 1: the old Facebook page Rouni and tell me if you
26:31
Speaker 1: enjoyed it, because if you tell me not to stroke
26:34
Speaker 1: my ego, but then I might do something similar, I
26:37
Speaker 1: might open the door on some more conversations. Obviously, the
26:41
Speaker 1: vast majority of what I'm doing at the moment, you know,
26:45
Speaker 1: is either conversations with people about their stuff, but invariably
26:48
Speaker 1: we're talking about, you know, a high performance from a
26:51
Speaker 1: cognitive and emotional and psychological and behavioral point of view.
26:54
Speaker 1: But I you know, also I acknowledge that we all
26:58
Speaker 1: live in a body, and you can't get one, you
27:00
Speaker 1: can't get another one, that the one that you've got
27:02
Speaker 1: is your one, that's your addition. You can't you know,
27:06
Speaker 1: you can't fuck it up and then just go order
27:08
Speaker 1: another one. So I'm also of the opinion that we
27:12
Speaker 1: all need to really prioritize our body from the point
27:18
Speaker 1: of view that when we look after our body, we
27:20
Speaker 1: look after everything, because doing life in a body that's
27:25
Speaker 1: broken or unhealthy or on the way to being broken
27:28
Speaker 1: or unhealthy is no way to do life. All right,
27:33
Speaker 1: love your guts is see you next time.