211. Strength vs. Hypertrophy: Load, Weekly Sets, Training to Failure, and the Minimum Effective Dose (Training Series, Part 2)

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Welcome to Medicine Redefined.

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I'm Dr. Altamash Raja.

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And I'm Dr. Darsha.

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Let's put the health back in healthcare.

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If you're a high performer who wants a clear plan for longevity, performance, and staying active with fewer setbacks, and you want to work with me directly, you can book at refininghealthrx.com.

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All right, let's jump in.

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All right, Dr. Altamash Raja, welcome back, man.

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It's good to be back.

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Thank you.

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Yeah.

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Hasn't been too long, at least, I guess, from our first discussion on this topic and the overview that we are doing in regards to setting up and how to build a holistic strength conditioning exercise program for our listeners.

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And this has been a highly requested topic, it seems like, just throughout the years, but then you've gotten some suggestions.

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So what are we going to get into today?

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Okay.

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So on the docket today is to build a comprehensive program targeting strength and hypertrophy.

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And I think maybe a good place to start is creating a distinction for most people.

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I guess maybe just to get a lay of the land, what is your understanding?

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How would you explain to the layperson the differences between strength and hypertrophy?

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Maybe to it.

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Okay.

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Yeah.

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I mean, I think me personally, if to a layperson, I would say strength, I'm looking more at a number.

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So like strength, I'm looking at how much are you lifting?

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How are we increasing the weight of whatever it might be, right?

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That's our metric I would say we're looking at.

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Whereas hypertrophy, we're looking at more muscle mass and maybe aesthetics.

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And again, correlated to weight, but that's not necessarily the metric that we would use.

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Because now you're looking at other variables like repetitions, time under tension, etc.

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Whereas strength, we're looking more at the central nervous adaptation.

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I love it.

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Yeah, it's interesting that when you look at it that way, because it's almost you're looking at different strategies to attain the goal.

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I think you're definitely hitting on some of the key components of it.

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And the interesting thing is that getting stronger and bigger, they're certainly related, but the evidence when we look at that, actually, this is fun to do is actually go back and learn some things on this as well.

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But when we're looking at just the evidence to come at this, it's treating them as two different goals with

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And if you don't know which one you're after, you can't really tell whether or not programs working.

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I think we had talked about on the overview episode is you have to have the objective.

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It's like, where are we trying to go?

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And then how do we measure against that?

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Because if you're trying to see if something's successful, we do this in medicine, right?

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We're looking at the A1C, we're looking at certain markers.

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Well, the same thing.

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I think I recently talked about this on social media is when the proxies become the goal, that becomes a problem, right?

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So what is our goal when we're trying to go for one of these variables and how are we going to measure that?

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And so-

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I think maybe I highlighted the ACSM paper and just because it was so comprehensive, I'll come back to that.

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The American College of Sports Medicine paper from earlier this year led by a courier, right?

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So in it, they talked about this.

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For strength, the prescription was pretty much instilling heavier loads, at least 80% of your one repetition maximum, right?

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So I think I talked about that one max, basically how much can you lift for one rep?

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Absolutely.

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momentary failure.

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I don't want to say mechanical failure.

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I say momentary failure.

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And what you're trying to do is 80% of that two to three sets, at least two sessions a week, going through full range of motion.

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That is like the bare bones prescription per that paper that we had referenced earlier.

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And the key lifts you want to do early in the session for exactly the reason you mentioned, right?

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Central nervous system fatigue is going to be a problem when you're trying to develop force.

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And so you want to do that while you're fresh.

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For size, it's a little bit different.

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The driver here is weekly volume.

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And this is something that's been discussed a lot on social media.

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Mike has talked a lot about this from Renaissance Prioritization.

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People might have heard about this magical number of 10 sets per muscle group per week.

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You've heard that, right?

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Yeah.

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Yes.

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A lot of people talk about somewhere in the 10 to 20 range.

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And so they touched on this as well.

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And that's what the data is really pointing to is for muscle growth, you want to try to hit the minimum threshold 10.

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Again, there are some nuances to that, which we'll talk about in my program.

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And it's quite hitting that for certain reasons.

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But what's interesting is the load matters a lot less than we think here.

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So anywhere from 30% of your one RM to 100% of your max produce similar growth when we equate total weekly volume, right?

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So you can do lightweight up to 30 reps, anywhere between five reps and 30 reps.

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It's going to be.

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Now, the key point is, though, we have to be able to hit close to momentary failure, right?

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So you're really pushing the intensity no matter how many reps you're doing or whatever load that is.

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So it really doesn't matter whether you're at 50% or high repetitions or whatever it is.

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A long time ago, I think that in programming, maybe even as recently as 8 to 10 years ago, we used to think that anything beyond 12 reps, anything beyond 15 reps was more muscular endurance.

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Turns out that's not the case.

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If you're getting closer to that one RIR, two RIRs that we talked about, you're still going to be getting some of those hypertrophy gains.

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So one thing I want to correct from last episode that I didn't go back and listen to that is that I did mention that at one point, 80% is like eight RPE.

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And that's not the same thing because it's conflating different things.

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80% of your max is going to be the absolute load, which for most people might be anywhere from five to eight or nine reps, depending on how hard you can push it.

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And eight RPE is like the perceived exertion like you highlighted.

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Is that novel information to you or is this something that you're familiar with?

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Anything in that?

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Anything in that?

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No, I think at least for me, obviously, being into this type of stuff and wanting to be more scientific when it comes to me, I think this is knowledge that I've seen.

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I think the part about muscular endurance, I still see that stuff pop up on Instagram, even from reputable sources, people, influencers, still talking about how higher reps and they kind of show that spectrum, right?

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But their endurance, so hypertrophy to strain.

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So you typically see that chart.

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Yeah.

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But when you say volume, could you just do the easy calculation of multiplying the weight times the reps and that will give you how much weight you're doing?

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Is that what you mean by volume?

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That's a great question.

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So now, yeah, so what you're talking about is like how much weight times the reps you're doing.

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Yeah, that's one way to look at it.

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I think the volume what we're talking about is how many sets you're doing, right?

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And also how many reps you're actually getting in.

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And so when you equate for that, it doesn't really seem to matter, like what's the load of your pushing, because you're still getting that.

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So you had talked about different drivers of muscle growth, right?

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So you talk mechanical tension is one of them.

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What are some of the other ones?

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So metabolic stress is another one.

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So mechanical tension would be to actually pushing really close to that one RM 90%.

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Metabolic stress would be where blood flow restriction training and things like that comes in.

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Time under tension would also put things like metabolic stress, I think.

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There are one or two that I'm actually not thinking of right now.

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Do a quick search for me in terms of the drivers of muscle growth real quick.

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See what comes up.

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Mechanic, intentional, metabolic stress.

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What about like concentric, eccentric portions?

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Like how much you're spending in each time?

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Yeah, that would be time under tension.

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I think that would fall under metabolic stress.

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And metabolic stress can come in different varieties, right?

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You could do tempo training.

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You could do high repetitions.

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You could do occlusion training, which would be what blood flow restriction would be.

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I think maybe those are the two main ones, right?

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Yeah, I think let's say here.

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Progressive overload is in there, but that's... Yeah, these are weird.

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I mean, when I type this in, it's giving me like the physiological drivers, like muscle damage.

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But exactly what you're saying, to get to those, it's talking about training volume, proximity to failure, prioritized tension, metabolic stress.

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So, yeah, mechanical transduction, yeah.

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Yeah.

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Yeah, yeah.

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Those are the main things that you're looking at to drive muscle growth.

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And again, I wanted to make this point again, when I was looking at the literature to talk about this, I think when people think failure, one, be careful not to say mechanical failure, because that's suggesting that the quality of the movement is being degraded.

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And momentary failure is the terminology that they had used in ACS and PIPER.

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So continue using that and hold each other accountable when we don't do that.

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Again, two reps in reserve, three probably is where you want to be if you want to have that progressive low overload over time.

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And again, maybe progressive overload is a concept, but...

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are familiar with?

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If they're not, would you care to elucidate what that means exactly for folks?

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For progressive overload?

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Yeah.

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Yeah.

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So, I mean, it's basically whatever variable you're going to choose, whether it's increased weight or increased time under tension, whatever variable you choose, you're going to progressively make it harder week after week.

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Once you can essentially change

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you're going to have a goal, right?

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So let's say your goal is 85 pound dumbbell decline press for eight reps. And you're doing, let's say seven, right?

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Yeah, I guess I'm talking about my, let's say you're doing seven right now.

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Well, you're not just going to automatically go and hit like 90s for 10, right?

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I mean, you're going to try to find a way where you might do 65 for a warmup,

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and then 80, 80, and then for that last one, do 85 and try to hit that target.

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But then the next week, maybe you take that number two and three set and you increase it by five pounds.

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And so eventually that's kind of what that progressive overload is.

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So there's multiple ways of doing it from your first set, your last set, to...

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Right.

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Decreasing the time of rest.

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Yeah, absolutely.

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Yeah, you hit it like as you're talking about training density, right?

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So the rest interval could be less.

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You could add one extra rep. You could add an extra half back.

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Again, to your point, so many different ways to do that.

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And you can get creative with that, but we're not going to get too far to the weeds there.

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I, in anticipation of this, I had asked you for your workout.

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So maybe what we can do is if it's still the same as it was a couple of days ago when you texted me that, we can audit our workflow to see actually where some gaps are because you'd be interested.

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There's little room for moving to yours.

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And we can talk about that because I'm curious if you...

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After learning about some of these principles, if you would be interested in changing it or whether this is an intentional gap that you have built in there, you're like, I'm going to make this straight off because of competition coming up in three weeks.

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Yeah, about three weeks.

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And I'm scared as hell.

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Yeah.

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For a listener who doesn't know, Doc's going to do his higher prox with his N95 on because... And hopefully with my poop sustained, where do you have to be in my gut?

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Exactly.

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Exactly.

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So I thought that maybe, yeah.

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So why don't you give the listener a little bit of your weekly overview of what your training program looks like at this time?

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And then we'll do a little calculation.

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Yeah.

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So, I mean, I don't even know where to start with this, honestly, because it's been so different.

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And I guess the biggest overview that I can get is when I was younger, I was like an athlete.

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I played sports all year round.

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There was no true training besides like running track and sprinting and just being very athletic and just playing outdoors.

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As college approached, got a lot more into strength training.

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And I forgot a lot about that cardio.

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Recently, now that I moved to Florida, weather's nice all year round.

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I've been trying to increase my cardio, really trying to improve zone two ever since that buzzword dropped a few years ago, increased VO2 max.

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And that's by playing tennis, doing some fitness classes, and then still keeping some strength exercises in there.

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And then doing some hybrid training.

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So a little bit mixed up the strength portion and the cardio together in a session.

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Right now, while training for high rocks, this one, it's a little bit different.

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It's a little bit sporadic.

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So I'll say my target once a week, the one work that I have to do is a high rock simulation.

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So that's my hybrid training.

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where I'll probably total run about four miles, three to four miles, and break those up into about 500 meter to maybe 1,000 meter runs, and then go ahead and do some sort of station.

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So that could be like a sled push, a sled pull, squats, lunges, burpees, things like that.

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So what I'm really doing is training a lot of threshold, threshold training, giving my heart rate high, but then also trying to train endurance, especially like endurance, because that's what high rocks is mainly about.

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which for me, very difficult because I'm very twitchy.

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I'm a type 2A type person.

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I'm very explosive.

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So for me to train kind of this aerobic muscular endurance, wow, it is difficult for me to do 40 lunges sucks.

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Whereas I see people do 120 and I'm like, how the hell are you doing this?

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These are weighted lunges or body weight?

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Weighted lunges, 45 pound sandbag.

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Yeah.

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So that's primarily like that's the primary target.

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Now,

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when you break up all those components of what high rocks need.

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So you need your zone two.

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So about once or twice a week, I'll add in like either 20 to 30 minutes or maybe a longer run or bike ride, which could be 60 minutes, also two.

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Then another day I might be doing tennis, which for me, it's kind of a variability again.

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It's really bringing my heart rate up to maybe 175, 180, bringing it back down to 120.

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So it's a lot of just kind of heart rate training that I'm going back and forth, but then also focusing on agility, just something I enjoy.

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Okay.

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Then another two days out of the week will be more strength training.

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Now, this is where it can be sporadic depending on how my back feels and how tight and sore I might be.

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So a lot of it's upper strength training, but now recently I'm letting go of pure strength and I'm doing more like pull-ups, training the forearms, more back.

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And this is because high-ross kind of demands that type of endurance from those muscles.

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What else am I missing there?

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So tell the listener a little bit of specific strength movements that you're doing.

215
00:12:57.562 --> 00:13:00.263
And then we'll see because I'll see if it still adds up to what I counted.

216
00:13:00.708 --> 00:13:06.253
Yeah, so typically I'll be doing like incline dumbbell presses, shoulder presses, any type of rows.

217
00:13:06.453 --> 00:13:10.337
So that might be seated cable rows or a T-bar row, pull-ups as well.

218
00:13:10.918 --> 00:13:16.083
Then as far as like lower strength goes, if I am really focusing on that, I'll do belt squats, typically because I have a really bad back.

219
00:13:16.523 --> 00:13:18.525
But then I'm looking at quads and hamstrings too.

220
00:13:18.545 --> 00:13:20.307
So that could be in the form of lunges, wall balls.

221
00:13:20.367 --> 00:13:25.131
But if I'm doing pure strength, then I'm looking at kind of the machines that you would use, leg extension, leg curls.

222
00:13:25.572 --> 00:13:26.993
I don't really train calves that much.

223
00:13:27.113 --> 00:13:28.475
And then sometimes I'll throw in abs.

224
00:13:28.875 --> 00:13:30.096
But that's where I'm looking at that.

225
00:13:30.116 --> 00:13:38.765
But as far as volume goes, I'm probably doing maybe eight sets total per session.

226
00:13:39.838 --> 00:13:40.880
strength training.

227
00:13:41.080 --> 00:13:42.021
Yeah, just strength training.

228
00:13:42.081 --> 00:13:42.362
Yeah.

229
00:13:42.482 --> 00:13:43.884
How many total sessions are in strength?

230
00:13:44.465 --> 00:13:45.006
Maybe two.

231
00:13:45.286 --> 00:13:46.047
One and a half to two.

232
00:13:46.087 --> 00:13:46.588
Just depends.

233
00:13:46.608 --> 00:13:51.255
Sometimes I'll throw in a kettlebell workout instead if I want to do a multi-planar and just get some aerobic exercise in.

234
00:13:52.036 --> 00:13:52.256
Yeah.

235
00:13:52.637 --> 00:13:54.279
So I did mention that last episode,

236
00:13:55.063 --> 00:13:58.145
you know, you could hand it to your favorite AI and have it count your weekly total sets.

237
00:13:58.165 --> 00:14:05.989
But I think that if we wanted to do it by hand, there was actually a paper by P. Lynn and colleagues, I think from earlier this year that actually looked at different ways.

238
00:14:06.069 --> 00:14:10.452
They test different ways to count your sets and liked how they had it.

239
00:14:10.472 --> 00:14:11.412
This is something new.

240
00:14:11.772 --> 00:14:13.053
Historically, what I used to do this.

241
00:14:13.073 --> 00:14:14.514
So you talked about dumbbell bench press, right?

242
00:14:14.534 --> 00:14:16.335
So people probably know this, but...

243
00:14:16.835 --> 00:14:22.441
A dumbbell bench press or an incline press is going to be your primarily chest movement, but then you have synergists as well.

244
00:14:22.701 --> 00:14:26.085
So, you know, that's also going to be your anterior delts and it's going to be your triceps as well.

245
00:14:26.485 --> 00:14:29.649
So any type of compound movement that you do is going to help multiple muscles.

246
00:14:30.029 --> 00:14:35.134
So you can think about your primary mover for each exercise and then what's the secondary mover or helper mover.

247
00:14:35.815 --> 00:14:47.665
And so historically, what I used to do is I would say, okay, well, if I'm doing dumbbell, chest press or whatever, bench press, we'll call it, that is hitting three sets for my chest, three sets for triceps, three sets for inch or delts.

248
00:14:47.766 --> 00:14:50.288
Well, these guys actually look at it a better way.

249
00:14:50.588 --> 00:14:52.169
And I think this is what I'm going to start using.

250
00:14:53.052 --> 00:14:59.437
They said, take the primary mover, count one set towards that, and then half a set towards a secondary, right?

251
00:14:59.517 --> 00:15:04.702
And so in that bench press example, you would give half a set to, let's just say you're doing four sets.

252
00:15:04.722 --> 00:15:05.923
You would give four sets to the chest.

253
00:15:06.203 --> 00:15:10.887
You'd give two sets to triceps and two sets to your delts, interior delts, right?

254
00:15:10.927 --> 00:15:21.015
And if you wanted a more symmetric, aesthetic bodybuilding goal that you were going for, then you kind of have that three-dimensional and look at the different heads of the deltoid, but that's beyond the purpose of this discussion here.

255
00:15:21.756 --> 00:15:23.218
But that's how one way you can look at it.

256
00:15:23.238 --> 00:15:24.399
So I think that's actually pretty interesting.

257
00:15:24.419 --> 00:15:26.421
That's how I'm going to start calculating moving forward.

258
00:15:26.901 --> 00:15:31.346
But when I did the math, I mean, look, no surprise, you're a little bit heavy on the lower body.

259
00:15:31.926 --> 00:15:37.212
I excluded, my initial thought was because you're doing some sprinting and stuff, that's going to register into your hamstrings.

260
00:15:37.852 --> 00:15:39.834
But digging deeper into the literature,

261
00:15:40.575 --> 00:15:44.279
When they're looking at performance, they actually tend to exclude for that, right?

262
00:15:44.319 --> 00:15:48.863
So when I'm looking at your pressing stuff, we're looking at three sets for chest, nine sets for back.

263
00:15:48.883 --> 00:15:50.084
This is coming your pull-ups and rows.

264
00:15:50.464 --> 00:15:54.828
Shoulders will include a little bit of wall ball if you want to, but maybe 10 sets there.

265
00:15:55.249 --> 00:15:56.810
Biceps comes in with the pulling stuff.

266
00:15:56.830 --> 00:15:58.031
Triceps come in with the chest press.

267
00:15:58.412 --> 00:15:59.933
Quads, a lot of lunges you mentioned.

268
00:16:00.013 --> 00:16:03.817
Glutes is going to be some of the, again, lunges and squats that you're doing.

269
00:16:04.177 --> 00:16:06.200
but no direct hamstring stuff that you had mentioned, right?

270
00:16:06.220 --> 00:16:08.123
No hinging directly stuff that you're doing and stuff.

271
00:16:08.184 --> 00:16:10.728
So one thing in terms of gap, right?

272
00:16:10.748 --> 00:16:12.831
We're talking about, you're playing a lot of tennis.

273
00:16:12.931 --> 00:16:14.834
And so zero direct sets,

274
00:16:15.840 --> 00:16:18.422
Almost all your lower body is pushing variations.

275
00:16:18.862 --> 00:16:19.843
Maybe not a change.

276
00:16:19.863 --> 00:16:22.145
Probably don't want to make a lot of changes this close.

277
00:16:22.705 --> 00:16:27.028
But one thing that you might want to look at is adding some maybe Nordic hamstring exercises.

278
00:16:27.789 --> 00:16:30.551
Hamstring curls again, maybe wouldn't directly jump to that.

279
00:16:30.631 --> 00:16:34.194
But this is one of the favorite things that people will talk about people who have.

280
00:16:34.854 --> 00:16:43.140
Goals for performance, which is who you are, my friend, because you love to play tennis and you're getting different things, is how that can cut hamstring injuries by up to 50%.

281
00:16:43.280 --> 00:16:53.606
This is a 2019 meta-analysis that looked at 8,500 athletes, Van Dyke and colleagues, and they reported that Nordic hamstring curls, injuries, hamstring injuries, 50%.

282
00:16:53.726 --> 00:16:58.770
2021, Impellerisi colleagues re-appraised this and called the evidence inclusive, not absent.

283
00:16:59.310 --> 00:17:03.392
And so any thoughts to that is, is this new for you?

284
00:17:03.592 --> 00:17:04.332
Hamstring stuff?

285
00:17:04.792 --> 00:17:06.053
Do you hate doing hamstrings?

286
00:17:07.734 --> 00:17:08.154
Tell me more.

287
00:17:08.694 --> 00:17:09.634
No, I love hamstrings.

288
00:17:09.654 --> 00:17:11.555
So I was doing a lot of RDLs, I would say a month ago.

289
00:17:11.815 --> 00:17:15.177
I did tweak my hamstring a little bit, especially like right behind the knee.

290
00:17:15.777 --> 00:17:19.479
And honestly, I think I was doing a seated light girl.

291
00:17:20.279 --> 00:17:24.441
And some, I don't know if it was the interface of the calf or the hamstring, but I took a break from it and it got better.

292
00:17:24.881 --> 00:17:26.782
But knowing me, I just keep pushing through things.

293
00:17:27.697 --> 00:17:33.619
Artie yells, man, I just, I'm like genetically just, if I do one set, I'm sore for three days just for like the hamstring portion.

294
00:17:33.839 --> 00:17:40.342
But it's funny because when I, because Hyroxin is so neat, it's like everything's done in like a knee bet position.

295
00:17:40.762 --> 00:17:40.902
Yeah.

296
00:17:40.982 --> 00:17:43.483
I try to actually bias it towards my hamstring and glutes.

297
00:17:43.503 --> 00:17:49.445
When I do bungeists, I'm trying to do the mechanics so that I'm feeling it more my glutes and hamstrings compared to my quads.

298
00:17:49.465 --> 00:17:53.867
Like obviously you're going to get a lot of quads, but I know when the burpees come up and when the wall balls come.

299
00:17:54.647 --> 00:17:55.947
my quads are going to get blasted.

300
00:17:55.967 --> 00:17:58.728
And the way Hyrox has done, dude, they are diabolical.

301
00:17:58.868 --> 00:18:04.290
Like the way, if you ever see the progression of the stations and the runs, it's meant to just add on to one another.

302
00:18:04.690 --> 00:18:09.612
So it's all about managing fatigue in the end and not necessarily actually being good at the exercise.

303
00:18:10.172 --> 00:18:23.244
So for me, knowing that when I do deadlifts or when I do heavy runs and legs, my back really tightens up, whether it's kind of the erectors or even the QL, even sometimes my psoas, like I'll start feeling just because again, it's just been tight.

304
00:18:23.404 --> 00:18:26.226
My hip flexors always been tight just with sprinting my whole life.

305
00:18:26.727 --> 00:18:32.572
So yeah, I mean, I think I like, I definitely think about those things, but what's interesting after high rocks, I'm not sure if I'm ever going to do it again.

306
00:18:32.612 --> 00:18:35.674
We'll see just because I don't, I'm not a big fan of how.

307
00:18:36.455 --> 00:18:47.861
It's a running competition with then just a very leg dominant type of stations versus if you look at the lifetime games, which I think you did, that's more like pure strength where you're doing overhead presses, deadlifts, things like that.

308
00:18:47.901 --> 00:18:50.142
It's more global with less running.

309
00:18:50.482 --> 00:18:53.804
So I think it's less taxing overall and more athletic in my opinion.

310
00:18:54.144 --> 00:18:55.865
So like I'm excited to be done with high rock.

311
00:18:55.885 --> 00:19:05.450
So that way I can train for that or that type of training at least where that I can definitely get back to deadlifts, get back to training the hamstrings and just feel more swole overall if that makes sense.

312
00:19:06.086 --> 00:19:10.791
Yeah, a little bit more resistance training bias as opposed to more of a running cardiovascular bias.

313
00:19:10.911 --> 00:19:14.574
Yeah, again, pros and cons, you just have to pick which master you're choosing.

314
00:19:14.774 --> 00:19:20.920
And so the other interesting thing I think was worth noting is on the flip side, we'll argue that why it's not that such a big deal, right?

315
00:19:20.960 --> 00:19:24.043
And so I was looking at, okay, well, what's this idea of minimum effective dose?

316
00:19:24.103 --> 00:19:26.626
I think that in medicine, we understand, right, minimum effective dose.

317
00:19:27.166 --> 00:19:28.966
There's the maximum tolerable dose.

318
00:19:28.986 --> 00:19:31.927
So MED, MTD is the things that we look at when we talk about medicines.

319
00:19:32.547 --> 00:19:43.790
I think that from Renaissance precision, I think he had talked about maximum recoverable volume is, I think that's a term that he's coined or I'm not sure if he's coined, but I've heard him talk a lot about, and then what's the minimum viable volume.

320
00:19:43.810 --> 00:19:48.011
So I think you're talking about the same thing, but I like using the dose term because I do think exercise is medicine.

321
00:19:48.531 --> 00:19:51.172
And so it's like, okay, well, what's the ideal therapeutic dose that we're looking at?

322
00:19:52.612 --> 00:19:59.695
For the purposes of being a comprehensive program, if training for the sake of training is your gold, then yeah, both you and I are not going to be meeting it.

323
00:20:00.015 --> 00:20:03.076
That being said, you just highlighted, okay, listen, I got to get through this.

324
00:20:03.136 --> 00:20:05.557
And right now I'm making these shred offs very intentionally.

325
00:20:05.577 --> 00:20:06.797
And then we'll look at the next thing.

326
00:20:06.837 --> 00:20:10.899
And depending on what we're doing periodization wise, then we'll change it up.

327
00:20:11.259 --> 00:20:12.019
Here's the good news, right?

328
00:20:12.039 --> 00:20:16.741
So while looking for this and looking, well, what's the minimum effective dose to me to preserve that muscle size?

329
00:20:16.761 --> 00:20:17.662
And it came across this 2021 paper.

330
00:20:18.782 --> 00:20:21.543
Sparing and colleagues that they looked at where they looked at younger adults.

331
00:20:22.023 --> 00:20:23.743
I don't think this is anymore, unfortunately, buddy.

332
00:20:24.123 --> 00:20:30.705
But what they talked about is one session a week and one set per exercise can maintain strength and size for up to 32 weeks.

333
00:20:30.965 --> 00:20:31.105
Right.

334
00:20:31.125 --> 00:20:31.865
So that's pretty awesome.

335
00:20:32.525 --> 00:20:34.006
I think these people were in their like mid 20s.

336
00:20:34.546 --> 00:20:37.207
So as long as the load stays heavy and it's relative to your max.

337
00:20:37.267 --> 00:20:39.647
Now, the downside is that's not what you're doing.

338
00:20:39.787 --> 00:20:39.947
Right.

339
00:20:39.987 --> 00:20:42.448
You're going towards that more endurance based thing that you're talking about.

340
00:20:42.948 --> 00:20:48.292
But even in older adults, keeping size might take up to two sessions and two to three sets.

341
00:20:48.312 --> 00:20:51.354
So it's not really that much more volume that we have to be able to hit.

342
00:20:51.474 --> 00:20:56.077
And so when we're looking at your program here, upper body is probably doing its job.

343
00:20:56.437 --> 00:20:57.978
Lower body is doing its job.

344
00:20:58.018 --> 00:21:05.824
I'm curious with the quad stuff, if you're pushing lunges to such high volume, you're probably not getting that 80% one RM that we talked about.

345
00:21:05.844 --> 00:21:06.384
That's okay.

346
00:21:06.764 --> 00:21:08.225
Like you just talked about with lifestyle games.

347
00:21:08.746 --> 00:21:10.227
And so, yeah, I'm curious to see how

348
00:21:10.927 --> 00:21:13.227
Things are going to change and where we're going to be.

349
00:21:13.247 --> 00:21:15.728
Maybe we revisit this in about six weeks after your performance.

350
00:21:16.308 --> 00:21:23.950
As long as you haven't made a fool of yourself, all over social media, and you don't have to hide under a rock for a while.

351
00:21:24.210 --> 00:21:24.810
True.

352
00:21:24.990 --> 00:21:35.172
So my program right now, I'm doing three full body training days and I have one really intense, I guess we can call it a zone five interval, sprint interval training on a airline bike.

353
00:21:36.111 --> 00:21:43.176
And so when I'm doing calculations on my own thing, I'll have, I'm almost always doing some type of push variation or horizontal push.

354
00:21:43.737 --> 00:21:47.980
I don't do a vertical push right now because I am still recovering from shoulder surgery.

355
00:21:48.500 --> 00:21:55.765
It's typically biased towards a horizontal pull and a vertical pull and shoulders are going to be coming into my push and then biceps and stuff.

356
00:21:55.785 --> 00:21:57.006
Again, I'm not doing any isolation based.

357
00:21:57.026 --> 00:22:00.489
The only isolation based stuff that I'm doing is going to be for lower body.

358
00:22:01.049 --> 00:22:05.771
That's going to be in either leg extension, leg curls, calves, or triceps, biceps.

359
00:22:06.091 --> 00:22:07.932
It's going to be more back-based stuff.

360
00:22:07.992 --> 00:22:14.034
And so for me, one of those movements every single day, and some days it's going to be more than one.

361
00:22:14.134 --> 00:22:15.355
Some movements are going to catch.

362
00:22:15.395 --> 00:22:23.358
And so when we go back to that rule that I talked about from those Peller colleagues with the one set primary and half set, I come out to about six to eight.

363
00:22:23.958 --> 00:22:34.930
six to eight sets for chest, six to eight for back, six to eight for shoulder, three to four for biceps, five to seven for triceps, a little bit more quad heavy, 10 to 12, excluding my air nine, glutes from six, six and a half to seven and a half and hamstring is six.

364
00:22:34.970 --> 00:22:40.536
So, and calves is about, I'm doing this hypertrophy cluster set that I learned from Dan Garner, big fan.

365
00:22:40.716 --> 00:22:43.139
I'll tell you about it later, or if you're interested, we can talk about it here.

366
00:22:43.179 --> 00:22:45.161
But so, so that brings six sets in there.

367
00:22:46.275 --> 00:22:49.057
So it's pretty even, but the volume, as you'll notice, pretty low.

368
00:22:49.597 --> 00:22:57.702
I mentioned earlier, there are a bunch of other constraints in life with respect to work, with respect to being a parent, with respect to other musculoskeletal injuries.

369
00:22:57.762 --> 00:23:00.003
And so all these things really do play a role.

370
00:23:00.604 --> 00:23:02.064
But I think that it matters.

371
00:23:02.325 --> 00:23:05.827
And I guess I had brought up the term allostatic load.

372
00:23:06.916 --> 00:23:16.384
And I had mentioned that I think that this is something that people don't give enough weight to when they're thinking about their programming, because we think all about the external load.

373
00:23:16.524 --> 00:23:17.965
Most of this conversation is based on that.

374
00:23:18.605 --> 00:23:22.008
But what is your understanding of the term allostatic load and how do you program for that?

375
00:23:22.988 --> 00:23:24.910
Honestly, I don't think I could give you a good answer.

376
00:23:24.930 --> 00:23:27.994
All I know, aloe meaning self, static meaning using your own weight.

377
00:23:28.034 --> 00:23:32.839
So if this is more like calisthenics, push-ups, things like that, then that would be my understanding.

378
00:23:33.400 --> 00:23:34.701
Yeah, totally wrong.

379
00:23:34.741 --> 00:23:35.502
Totally wrong.

380
00:23:35.542 --> 00:23:36.143
Yeah, nice.

381
00:23:36.263 --> 00:23:36.624
Okay.

382
00:23:36.804 --> 00:23:38.265
That Latin didn't do me any good.

383
00:23:38.285 --> 00:23:38.546
Sure.

384
00:23:39.918 --> 00:23:40.278
I love you.

385
00:23:40.738 --> 00:23:40.919
No.

386
00:23:41.039 --> 00:23:41.699
So, yeah.

387
00:23:41.919 --> 00:23:47.301
So I think the concept was invented by these two folks.

388
00:23:47.341 --> 00:23:47.682
I forget.

389
00:23:47.722 --> 00:23:48.942
McGowan or something else.

390
00:23:48.982 --> 00:23:50.003
I can't remember the second pair.

391
00:23:50.023 --> 00:23:51.863
But anyways, what it's talking about is.

392
00:23:51.883 --> 00:23:52.444
It's been stellar.

393
00:23:53.084 --> 00:23:53.364
Thank you.

394
00:23:53.564 --> 00:23:54.144
McGowan is stellar.

395
00:23:54.725 --> 00:23:56.465
And in the 1930s or 40s.

396
00:23:56.545 --> 00:23:57.246
Oh, I'm so wrong.

397
00:23:57.286 --> 00:23:57.586
I love it.

398
00:24:00.307 --> 00:24:00.647
It's okay.

399
00:24:00.667 --> 00:24:01.327
This is great.

400
00:24:01.868 --> 00:24:05.029
And really what we're talking about is all these other stressors, right?

401
00:24:05.049 --> 00:24:11.251
So we have talked about, and when people are coming to us with pain, right, this concept of biopsychosocial model of pain, right?

402
00:24:11.271 --> 00:24:22.575
We have to look at not just the biological constructs that are contributing to some type of physiological changes and adaptation, but also what's the psychology look like and what are the other social factors that we have to consider?

403
00:24:23.295 --> 00:24:25.956
Well, when it comes to training, all that stuff matters.

404
00:24:26.196 --> 00:24:33.038
So we've talked about this before that your body doesn't do a good job differentiating between the types of stress, right?

405
00:24:33.078 --> 00:24:34.598
Yes, there's eustress, there's distress.

406
00:24:35.238 --> 00:24:37.179
And technically exercise is a type of distress.

407
00:24:37.299 --> 00:24:44.521
And over time, as long as you don't exceed your maximum tolerable dose and capacity to recover, you will adapt and you will be more resilient.

408
00:24:45.510 --> 00:24:58.656
However, if you are sleeping really poorly because you're in residency or you have a newborn at home or your parent is sick or your child is sick and you're spending nights at the hospital, well, that's taking a lot of stress, right?

409
00:24:58.676 --> 00:25:00.517
So those are psychosocial stressors that you have.

410
00:25:01.037 --> 00:25:05.940
Sleep quality or nutrition or whatever you have, things outside of the gym affect your physiology.

411
00:25:06.958 --> 00:25:13.884
pretty significantly that it's going to not only affect your performance, but it's going to affect your capacity or your capability of recovering.

412
00:25:14.344 --> 00:25:19.908
And if you're not recovering, well, the likelihood that you're going to get injured, you're not going to perform.

413
00:25:20.069 --> 00:25:22.390
You talked about central nervous system fatigue earlier.

414
00:25:22.410 --> 00:25:26.394
Well, yeah, if your central nervous system is fried, you're not going to be able to produce force.

415
00:25:26.414 --> 00:25:27.575
You're not going to train hard.

416
00:25:27.595 --> 00:25:30.337
And so all those things really need to be accounted for.

417
00:25:30.797 --> 00:25:33.901
So I've alluded to this in episode one, episode two here.

418
00:25:33.921 --> 00:25:38.466
I'm going to talk about this again, because this is where people don't pay enough attention to.

419
00:25:38.987 --> 00:25:49.259
This is actually where external accountability and coaching is really helpful, because especially you, I'm not going to gloss over the fact that he's like, yeah, I tend to just push through things despite...

420
00:25:49.779 --> 00:25:59.182
Being somebody who is so into the weeds, so self-attuned and has deep interest and knowledge and desire to pursue this, like it's this is what we like to do.

421
00:25:59.242 --> 00:25:59.423
Right.

422
00:25:59.463 --> 00:26:00.923
And so this is the gamification.

423
00:26:01.283 --> 00:26:11.007
What's not so fun, despite all the wearables making it fun, your readiness score, all that kind of stuff is to put a lot of weight into that, not even touch on like the accuracy of those things.

424
00:26:12.007 --> 00:26:13.908
But actually, I guess maybe it is worth it.

425
00:26:13.928 --> 00:26:16.808
So you told the listener last time that you were looking at the Luna Band.

426
00:26:17.208 --> 00:26:18.669
You now have the Luna Band.

427
00:26:19.209 --> 00:26:30.432
Tell me, now that you understand what allostatic load is, how has Luna Band helped you account for the variables outside the gym that's affected your high rocks training and modification?

428
00:26:30.790 --> 00:26:37.657
Yeah, it's funny you bring this up because that is exactly what the LudaBan has done differently for me compared to when I had the Wub or anything else.

429
00:26:37.777 --> 00:26:40.960
I think it really does shine on the allostatic load piece of it.

430
00:26:41.400 --> 00:26:44.883
So when you look at the LudaBan, there's three kind of components to it.

431
00:26:45.064 --> 00:26:45.744
One is the sleep.

432
00:26:46.225 --> 00:26:48.227
The other is the activity that they'll monitor.

433
00:26:48.247 --> 00:26:49.167
The other is the recovery.

434
00:26:49.888 --> 00:26:55.095
I don't think I ever paid much attention to the recovery as much as I had previously.

435
00:26:55.355 --> 00:27:00.742
Like the recovery aspect of my training has always just been mental or it's always been just something that I tried to look at.

436
00:27:01.587 --> 00:27:04.150
When I look at the Luda band, it looks at the suggestions it's giving me.

437
00:27:04.190 --> 00:27:08.754
Like yesterday, it was like, do 15 minutes of pre-sleep breathing.

438
00:27:09.255 --> 00:27:11.397
Do a 10-minute mobility session.

439
00:27:11.417 --> 00:27:16.623
So it's actively engaging me into these types of activities that, sure, I would do, but I never really thought of.

440
00:27:16.943 --> 00:27:20.707
So now when I've come to high rock training, because again, I mentioned how my back will tighten up or...

441
00:27:20.967 --> 00:27:21.648
whatever it might be.

442
00:27:22.108 --> 00:27:27.051
If it's telling, if my workout program and AI saying, Hey, I want you to run at seven miles per hour for these four miles.

443
00:27:27.612 --> 00:27:35.978
And I started feeling my back, the Luna band or whatever, now that I have that insight, I'll be like, you know what, let me drop it down to 6.8 or 6.7 and save my back.

444
00:27:35.998 --> 00:27:41.982
So that way I can train tomorrow, you know, and still hit that same type of capacity that I'm hitting today.

445
00:27:42.402 --> 00:27:45.965
So I think that's where it has made a difference that I'm not

446
00:27:46.625 --> 00:28:05.385
seeing in terms of like other wearables again i haven't used whoop in two three years i think it has done a better job now but yeah i do think it's interesting that eight sleep these things have at least helped me understand hey you're not losing the day just because you have low hrb or anything go push but just be smart about it yeah do you find that

447
00:28:07.335 --> 00:28:16.158
I'm curious because one of the problems with that is where the band might say, hey, listen, turn it down, turn the dial down a little bit when you actually shouldn't be turning the dial down.

448
00:28:16.538 --> 00:28:24.841
And you find that your internal queuing system is telling you, hey, I want to turn the dial down and the Luna band is saying, is that concordant or?

449
00:28:25.522 --> 00:28:29.983
So again, my personality wise, I'll always push to like what I feel like I can do and always strive for more.

450
00:28:30.463 --> 00:28:34.365
And then I've had pretty good kinesthetic intelligence where I feel like, okay, I'm

451
00:28:34.645 --> 00:28:36.806
My quads are starting to tighten or this is starting to happen.

452
00:28:36.826 --> 00:28:38.567
If I keep going, I'm going to compromise something.

453
00:28:39.328 --> 00:28:41.189
Let me now dial it back a little bit.

454
00:28:41.309 --> 00:28:42.810
So I feel doing this my whole life.

455
00:28:42.850 --> 00:28:47.532
I do have a good understanding of what my body can push through and handle and what I have upcoming in the next days.

456
00:28:48.373 --> 00:28:49.493
I've just been smarter about it.

457
00:28:50.294 --> 00:28:51.995
And I just realized, okay, I'm 34 now.

458
00:28:52.175 --> 00:28:53.876
Like that, it does make a difference.

459
00:28:53.956 --> 00:28:59.879
And like I always feel, because I have the heart of a 20-year-old and I'm like that, but that age doesn't mess around.

460
00:29:00.019 --> 00:29:00.580
So, yeah.

461
00:29:01.385 --> 00:29:03.047
Yeah, biology is undefeated, right?

462
00:29:03.067 --> 00:29:03.628
And that's good.

463
00:29:03.748 --> 00:29:10.936
That's good because I think it's going to help you preserve from a longevity perspective so you can maybe keep doing paradox in 20 years if it's still around.

464
00:29:10.956 --> 00:29:12.378
We'll see.

465
00:29:12.398 --> 00:29:14.741
So anything that you think that we've left out?

466
00:29:14.761 --> 00:29:18.805
If not, I'll just touch on some quick fire things that maybe we'll have questions about.

467
00:29:18.946 --> 00:29:20.608
Hyperotophy and strength perspective.

468
00:29:21.146 --> 00:29:21.326
Sure.

469
00:29:21.466 --> 00:29:22.027
Question for you.

470
00:29:22.107 --> 00:29:24.708
So you mentioned how you do full body training.

471
00:29:24.728 --> 00:29:25.789
So this might be a series of questions.

472
00:29:25.809 --> 00:29:32.333
So I think if you look at 10, 15 years ago, maybe even five push pull legs was always like that.

473
00:29:32.373 --> 00:29:32.833
Holy grail.

474
00:29:32.873 --> 00:29:35.335
I feel when some of you were starting out and maybe it still is.

475
00:29:35.695 --> 00:29:37.536
But now you look at like Andrew Huberman.

476
00:29:37.796 --> 00:29:37.976
Right.

477
00:29:37.996 --> 00:29:40.097
And he talked about how he does full body.

478
00:29:40.157 --> 00:29:45.521
And I feel like a lot of people tend to follow what he does now since he has a book out on protocols and whatnot.

479
00:29:46.221 --> 00:29:51.547
So when you're looking at allostatic load from doing a full body perspective, how do you prevent soreness?

480
00:29:51.627 --> 00:29:54.449
Or how do you think about when you're doing those three days?

481
00:29:54.469 --> 00:29:57.753
I'm assuming you're not doing them back to back unless, you know, your week calls for it.

482
00:29:58.153 --> 00:30:03.939
But tell me a little bit about why you're doing the full body and then how you spread that out or how you think about programming it throughout the week.

483
00:30:05.020 --> 00:30:05.220
Sure.

484
00:30:05.240 --> 00:30:05.901
Let me take the...

485
00:30:07.308 --> 00:30:09.250
Second question first, why I do full body.

486
00:30:09.430 --> 00:30:20.040
I think from an efficiency perspective, full body allows me to be able to go if I want to superset and not have any competing sets or competing exercises that allows me to do that, right?

487
00:30:20.060 --> 00:30:32.472
So for instance, if I want to superset an upper body movement with a lower body movement, as long as there is a heavy grip intensive thing, like for instance, if I'm doing a back exercise with a deadlift, that's going to be a problem because the fatiguing thing is going to be my grip, right?

488
00:30:32.912 --> 00:30:43.702
But if I'm doing a back exercise with a squat variation or a leg extension movement, I can superset and really not have any type of compromise between the training thing.

489
00:30:44.122 --> 00:30:49.888
Even with upper body, like a push pull, like you had pointed about, if somebody is doing an upper body superset, your shoulders are still pretty involved.

490
00:30:50.328 --> 00:30:50.468
Right.

491
00:30:50.488 --> 00:30:54.111
So they're getting beat up, especially if you have some orthopedic constraints like I do.

492
00:30:54.372 --> 00:30:54.552
Yeah.

493
00:30:54.792 --> 00:30:57.396
So with upper and lower supersetting variation, it doesn't happen.

494
00:30:57.557 --> 00:31:00.822
Now that also allows me to push harder and keep my heart rate a little higher.

495
00:31:00.862 --> 00:31:03.086
That's how I like to move in the gym, right?

496
00:31:03.106 --> 00:31:04.929
So from that perspective, it's my work.

497
00:31:04.949 --> 00:31:05.991
It can be a little bit faster.

498
00:31:07.182 --> 00:31:16.454
The other thing is right now I have a limited amount of time of how much I can spend with actual dedicated workout just because of the things going on outside of the gym.

499
00:31:16.514 --> 00:31:24.364
And so it's like, okay, well, I know that because I'm doing more rehab oriented stuff in the beginning, both for lower body hip issue and shoulder issue.

500
00:31:25.298 --> 00:31:29.282
Earlier on, when you're still rehabbing, tissues respond better to frequency.

501
00:31:29.783 --> 00:31:37.771
And so getting in three times a week, full body workout, as opposed to what my preferred method is to do an upper lower split four days of resistance training, right?

502
00:31:38.051 --> 00:31:42.576
I would, that those tissues will only see potentially the gym twice a week.

503
00:31:43.076 --> 00:31:46.180
Whereas now I can have those tissues see the gym three times a week.

504
00:31:46.440 --> 00:31:47.020
Does that make sense?

505
00:31:47.741 --> 00:31:52.624
So the frequency is like more important to me right now and to be able to get like a full body workout.

506
00:31:52.844 --> 00:32:01.228
Like ideally, when I probably go on later, when I go and leave later this year, I will probably go to like a full, excuse me, an upper lower split.

507
00:32:01.528 --> 00:32:05.350
And I'll probably have an extra two days of built in cardiorespiratory training.

508
00:32:05.370 --> 00:32:06.911
So I'm going to be like training six days a week.

509
00:32:07.331 --> 00:32:08.851
That's kind of like my preferred way to do it.

510
00:32:08.871 --> 00:32:11.332
But right now I can only dedicate three and a half, four days.

511
00:32:11.892 --> 00:32:12.752
That makes more sense.

512
00:32:13.152 --> 00:32:16.653
To your first question, I would have actually a follow-up question.

513
00:32:16.693 --> 00:32:18.894
It's like, why am I trying to prevent soreness?

514
00:32:19.014 --> 00:32:21.114
You mentioned how do I prevent soreness?

515
00:32:21.154 --> 00:32:21.835
I guess not soreness.

516
00:32:21.875 --> 00:32:25.335
I guess what I mean is being fully recovered, getting into kind of that next workout.

517
00:32:25.856 --> 00:32:26.856
From push to pull?

518
00:32:27.316 --> 00:32:28.116
Yeah, from push to pull.

519
00:32:28.156 --> 00:32:32.917
Or like if you know you're going to have shoulders with your pull or with your push, right?

520
00:32:32.957 --> 00:32:35.478
Let's say they are sore and maybe not fully recovered where you can't.

521
00:32:36.078 --> 00:33:00.157
hit whatever goal it is that you want let's say with that pull the next day or the next two days that like what i'm yeah what i mean i'm just trying to think from the audience perspective they're like well i get beat up like how am i going to do another full body i got you yeah i wonder if we're thinking the same thing so traditionally the push pull split that i'm thinking of is you'll do all types of pushing based movements which for lower body would be your squats and lunges and upper body pushing would be

522
00:33:00.898 --> 00:33:02.819
Upper body pushing would be pressing variations.

523
00:33:02.999 --> 00:33:08.782
And then the next day, so if you did that Monday, Tuesday would be all your pulling variations would be all kind of deadlifts and back type stuff.

524
00:33:09.082 --> 00:33:10.523
So that's your upper and lower pull.

525
00:33:11.063 --> 00:33:12.023
And that's how people look at it.

526
00:33:12.043 --> 00:33:14.044
So that's one push pull, right?

527
00:33:14.185 --> 00:33:15.085
And that you can look at.

528
00:33:15.585 --> 00:33:16.566
So that's one variation.

529
00:33:16.726 --> 00:33:21.708
Other people have a push pull upper body, just only upper body push, upper body pull, and then a full leg thing.

530
00:33:22.228 --> 00:33:28.892
Now, if you're doing the upper body push back to back and you're splitting the legs, I would probably structure it such so.

531
00:33:29.572 --> 00:33:31.893
depending on how many days a week you want to train, right?

532
00:33:31.913 --> 00:33:33.674
This is where we had talked about in episode one.

533
00:33:33.694 --> 00:33:35.375
It's like, how much time do you actually have?

534
00:33:35.855 --> 00:33:37.736
Let's say you're telling me you have three, three and a half weeks.

535
00:33:37.756 --> 00:33:40.237
I would say, okay, well, Monday you do upper body push.

536
00:33:40.837 --> 00:33:42.098
Tuesday, your upper body pull.

537
00:33:42.178 --> 00:33:45.219
I would take Wednesday off, either Thursday or Friday, I would do a full.

538
00:33:45.339 --> 00:33:49.401
Again, that gives you enough time that you train hard enough that the nervous system has recovered.

539
00:33:50.122 --> 00:33:55.084
So yes, you're going to have some soreness in the muscles from Monday to Tuesday.

540
00:33:55.884 --> 00:33:56.785
It also depends on like...

541
00:33:57.725 --> 00:33:59.607
when DOMS onset is for you.

542
00:34:00.207 --> 00:34:07.614
The literature will say DOMS onset could be anywhere from six hours to 24 hours, but some people will be on the shorter engine.

543
00:34:07.654 --> 00:34:09.816
Some people don't get DOMS until 30 hours after.

544
00:34:09.936 --> 00:34:10.657
So it really depends.

545
00:34:11.538 --> 00:34:15.601
Even if you do get DOMS, right, so this delayed onset muscle stonars for those who don't know,

546
00:34:16.342 --> 00:34:22.325
Well, that is going to be on the push day will typically be in your anterior delts and your triceps and your chest.

547
00:34:22.805 --> 00:34:27.968
When you're doing the pressing, excuse me, pulling movements the next day, that really shouldn't have much of an effect.

548
00:34:28.308 --> 00:34:28.488
Right.

549
00:34:28.588 --> 00:34:35.211
Now, if your rotator cuff is irritated, it's not going to discriminate between the push and pull depending on the type of movement.

550
00:34:35.251 --> 00:34:39.053
Again, there's more to this than we can talk about in like a 35 minute episode.

551
00:34:39.093 --> 00:34:41.094
We're already much more into that.

552
00:34:41.254 --> 00:34:44.796
But I think that typically there's not much of an overlap and that's probably okay.

553
00:34:45.176 --> 00:34:45.336
Yeah.

554
00:34:45.496 --> 00:34:47.518
Again, trust your user experience.

555
00:34:48.139 --> 00:34:53.325
There is a phase that you have to adapt and your tissues have to acclimate.

556
00:34:53.345 --> 00:34:57.009
So if you're a beginner going into that, shit, you're going to be sort of what you do.

557
00:34:57.610 --> 00:34:59.752
So I think you have to figure out what works for you.

558
00:35:00.052 --> 00:35:00.813
Does that answer your question?

559
00:35:00.973 --> 00:35:01.974
Yeah, that absolutely makes sense.

560
00:35:01.994 --> 00:35:06.620
What would you say, Alice, that's independent, the type of program you would do?

561
00:35:07.200 --> 00:35:10.201
Yeah, I think when I'm thinking about allostatic load, you're looking at the big picture, right?

562
00:35:10.461 --> 00:35:15.922
Typically, again, I wanted to make about, so the way that I actually teach people this is there's external load, then internal load.

563
00:35:16.442 --> 00:35:18.563
So external load is everything that we've just talked about, right?

564
00:35:18.623 --> 00:35:20.583
Weights and loads and reps and that kind of stuff.

565
00:35:20.903 --> 00:35:26.285
Internal load is a thing that are non-quantifiable factors that actually your lunar band is telling you about.

566
00:35:26.345 --> 00:35:27.165
Dude, you didn't sleep well.

567
00:35:27.545 --> 00:35:33.211
Your HRV is off because you've been breathing like really shallow because something is happening because you're stressed out.

568
00:35:33.351 --> 00:35:35.313
Like, I think that's why it's like, what's your internal load?

569
00:35:35.593 --> 00:35:38.276
What's your super centurial state that is affecting that?

570
00:35:38.416 --> 00:35:40.639
And so that's how I try to define that.

571
00:35:40.659 --> 00:35:43.602
I think I did a post on this a while back about people just don't consider that.

572
00:35:43.622 --> 00:35:47.666
So allostatic load is just kind of the umbrella thing where people are only looking at external load.

573
00:35:50.398 --> 00:35:50.578
Cool.

574
00:35:50.718 --> 00:35:50.998
What else?

575
00:35:51.018 --> 00:35:51.799
Do you have anything else for me?

576
00:35:52.279 --> 00:35:53.240
Yeah, that's it, I think.

577
00:35:53.420 --> 00:35:53.640
Yeah.

578
00:35:54.381 --> 00:35:54.641
Awesome.

579
00:35:54.821 --> 00:36:06.728
Well, I think that the other thing that probably worth mentioning, I give this a little shout is like with respect to machine weights, a machine versus free weights, really no consistent difference when you look at the literature for size or for strength.

580
00:36:06.748 --> 00:36:07.809
There's not enough data to call it.

581
00:36:07.829 --> 00:36:12.232
So pick whatever lets you progress safely, that overload that we talked about and keep showing up.

582
00:36:12.872 --> 00:36:15.514
As far as rest, we go back and forth between that.

583
00:36:15.675 --> 00:36:27.385
Earlier, when you look at the essential strength and conditioning guidelines that you had talked about, that range that the graph people look at, for the longest time, they would say, look, somewhere between 30 to 90 seconds is for hypertrophy.

584
00:36:27.425 --> 00:36:29.386
For strength, it could be anywhere from two to five minutes.

585
00:36:29.947 --> 00:36:39.976
Again, it turns out this recent 2024 meta-analysis that I was looking at with Singer and colleagues, there's maybe a small edge for resting longer than a minute, but really no clear added benefit past 90 seconds.

586
00:36:40.496 --> 00:36:43.379
So again, whatever your variation is.

587
00:36:43.439 --> 00:36:59.152
So coming back to my program, if I'm going from one exercise to the next, if I'm going to leg extensions, by the time I'm done that and I go do, let's say a set of 15 reps or a set of 10 reps heavy on my back exercise, well, that's probably taken me 45 seconds to 60 seconds.

588
00:36:59.292 --> 00:36:59.853
That's my time.

589
00:37:00.233 --> 00:37:04.757
I can either dive right into it or I can take 15 seconds, catch my breath, which will pull me right around the 90 second mark.

590
00:37:04.777 --> 00:37:05.738
And I can do that, right?

591
00:37:06.278 --> 00:37:10.843
If I feel a little bit more spent because I haven't slept well or whatever, I'm not feeling great.

592
00:37:11.003 --> 00:37:14.847
If I'm training later in the day, I don't like training in the evening and I just move a little bit slower.

593
00:37:14.907 --> 00:37:15.968
I might take a little bit longer.

594
00:37:16.528 --> 00:37:16.788
I like...

595
00:37:17.776 --> 00:37:21.658
Something I heard Andy Galpin talk about is his philosophy has evolved on this.

596
00:37:21.738 --> 00:37:29.261
And now he'll tell his athletes, just take as little or as long as you need to make sure that quality is preserved set to set.

597
00:37:29.722 --> 00:37:33.644
I think as I get a little bit older, I'm starting to shift a little bit more to that.

598
00:37:34.244 --> 00:37:36.085
Do you get a little stressed out about your...

599
00:37:36.605 --> 00:37:38.246
I used to time it back in the day.

600
00:37:38.306 --> 00:37:39.226
Oh man, I got to run.

601
00:37:39.726 --> 00:37:41.027
Yeah, yeah.

602
00:37:41.107 --> 00:37:42.948
I used to be a little OCD about it.

603
00:37:43.308 --> 00:37:50.715
Yeah, no, I think I heard the same thing from Andy Galpin and that what I do now is really just, I look at my breathing and I just say, am I ready to put a quality set in?

604
00:37:50.855 --> 00:37:52.197
And I've just been using this badly.

605
00:37:52.857 --> 00:37:53.037
Yeah.

606
00:37:53.858 --> 00:37:58.783
As far as longevity, which is the sexiest word of all, there was this 2026 paper I think we had posted about it.

607
00:37:58.803 --> 00:38:03.467
I think Clay Moss actually talked about this as well, where Zhang and colleagues looked at the lowest mortality estimate

608
00:38:04.300 --> 00:38:11.402
for strength training was anywhere between 90 to 119 minutes of resistance training a week with really no added mortality benefit above 120.

609
00:38:12.062 --> 00:38:15.223
So it's actually pretty low bar, right?

610
00:38:15.303 --> 00:38:18.865
And so again, the lowest risk is for people doing both lifting and aerobic work.

611
00:38:18.945 --> 00:38:20.205
So which one's more important?

612
00:38:20.325 --> 00:38:24.286
It's again, both of them with the largest gap being going from nothing to something.

613
00:38:24.766 --> 00:38:29.268
And again, these big studies, when you're hearing these numbers, these are going to be observational studies.

614
00:38:29.428 --> 00:38:33.009
And so you have to keep that in mind, but we'll talk a little bit about the second half of

615
00:38:34.214 --> 00:38:41.457
I think one thing, again, I'll say is maybe one of the most important concepts is understanding aesthetic load, but also understanding constraints.

616
00:38:41.817 --> 00:38:46.600
You and I talked offline about the importance of constraints, is setting those constraints and how they become your clarity.

617
00:38:47.040 --> 00:38:50.321
They allow you to build where that floor is, and then you think about adding bonus.

618
00:38:51.182 --> 00:38:56.184
Historically, what I used to do was think about, okay, what's somebody's ideal workout?

619
00:38:56.204 --> 00:39:00.566
We even talked about this, like, okay, build an ideal workout, and then maybe think about what the backup plan would look like.

620
00:39:01.686 --> 00:39:04.907
I'm actually starting to think that maybe actually build the floor first, right?

621
00:39:04.967 --> 00:39:06.228
Think about what's the minimum effect of it.

622
00:39:06.268 --> 00:39:11.971
It's like, what's your backup week look like when you can't do stuff, when you know you're going to be traveling, when you know you're going to be pressed for time.

623
00:39:11.991 --> 00:39:20.274
So if I'm talking to you and you're like, I'm training for high rocks, I'm like, okay, well, imagine you're doing high rocks and you got the presentation, you got the thing that's going on, you got the meetings.

624
00:39:20.334 --> 00:39:21.695
What's that week training look like?

625
00:39:22.195 --> 00:39:26.223
When we nail that, then we might start adding and look at that as bonus.

626
00:39:26.524 --> 00:39:33.377
From a coaching psychological perspective, this is better because I think for high performers such as yourself and...

627
00:39:34.259 --> 00:39:43.942
For myself, I think that over time, as life starts to build in and take over, cutting feels really uncomfortable to take things away.

628
00:39:44.002 --> 00:39:45.723
When you're like, I can't do this, I can't do this.

629
00:39:45.803 --> 00:39:47.003
It's like the things that you pointed.

630
00:39:47.523 --> 00:39:51.045
So what maybe works a little bit better is like adding in is always nice.

631
00:39:51.325 --> 00:39:52.245
Oh yeah, you're doing good.

632
00:39:52.265 --> 00:39:52.905
Here's a bonus.

633
00:39:52.965 --> 00:39:53.865
Go do another exercise.

634
00:39:53.905 --> 00:39:54.666
Go do another exercise.

635
00:39:54.706 --> 00:39:55.046
That's good.

636
00:39:55.686 --> 00:40:01.210
So I think that's actually something that's been really helpful is like identify, hey, what's your best program and what are your actual constraints?

637
00:40:01.690 --> 00:40:05.113
Let's program around your constraints and then add in where we have extra.

638
00:40:05.133 --> 00:40:06.153
Oh, you've been sleeping really weak.

639
00:40:06.293 --> 00:40:08.275
Oh, you got a high recovery score and you feel good.

640
00:40:08.315 --> 00:40:08.955
Life is happy.

641
00:40:09.616 --> 00:40:12.318
Let's go for that extra half a mile or let's do an extra thing.

642
00:40:12.838 --> 00:40:17.801
So that's something that I've actually shifted over the last maybe five to 10 years as I'm communicating with patients as well.

643
00:40:19.068 --> 00:40:19.608
I love that, man.

644
00:40:19.648 --> 00:40:21.510
I think James Clear, I'm trying to look for his newsletter right now.

645
00:40:21.550 --> 00:40:33.739
He wrote something similar to this about how when building a habit, plan it around your worst week, because that's going to be the lowest bar that you can at least build upon versus looking at the ideal day.

646
00:40:33.799 --> 00:40:36.101
So exactly what you're talking about right now.

647
00:40:36.321 --> 00:40:36.421
Good.

648
00:40:36.441 --> 00:40:36.722
I love that.

649
00:40:36.742 --> 00:40:37.502
I'm in good company then.

650
00:40:38.163 --> 00:40:38.403
Awesome.

651
00:40:38.643 --> 00:40:39.023
All right, man.

652
00:40:39.203 --> 00:40:41.365
I think that probably wraps this up a little bit longer.

653
00:40:41.405 --> 00:40:43.547
And yeah, we'll come back next week for cardio stuff.

654
00:40:43.947 --> 00:40:44.367
Sounds good.

655
00:40:44.928 --> 00:40:45.148
Awesome.

656
00:40:46.659 --> 00:40:48.941
Thanks for listening to another episode of Medicine Redefined.

657
00:40:49.542 --> 00:40:53.326
If you enjoyed this episode, please be sure to check out some of the additional resources in the show notes.

658
00:40:54.046 --> 00:40:58.371
Please also check out our social media platforms where you can find more content like this.

659
00:40:58.991 --> 00:41:03.175
You can follow us on Instagram, Twitter, and TikTok at medredefined.

660
00:41:03.996 --> 00:41:12.960
We also want to thank our team for the production of this podcast, specifically Ethan Ju on video, Harita Yekori on social media, Zanab Lugmani on research, and Saira Khan for newsletter.

661
00:41:13.500 --> 00:41:19.743
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662
00:41:20.544 --> 00:41:26.286
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663
00:41:27.267 --> 00:41:30.248
Now, time for the ever-so-important disclaimers.

664
00:41:31.105 --> 00:41:35.148
This podcast is intended for general public use and is for educational purposes only.

665
00:41:35.789 --> 00:41:39.092
It does not constitute the practice of medicine, nor should be construed as medical advice.

666
00:41:39.672 --> 00:41:45.096
No physician-patient relationship is formed, and anything discussed in this podcast does not represent the views of our employers.

667
00:41:45.697 --> 00:41:50.501
We recommend that you seek the guidance of your personal physician regarding any specific health-related issues.