Reverse Diets, Deloads & New Coach Advice: July Q&A | ETP222

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What is going on, guys?
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Welcome back to Eat Train Prosper.
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Today is episode 222, our July 2026 Instagram QA.
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We have a stack of questions per usual.
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Thank you to everyone who submit.
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But before we dive in, some quick updates from Brian and myself.
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Brian, kick us off, please.
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Yeah, quick updates here.
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Um, I'm heading to Wisconsin on Saturday in a few days from now.
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I'll be there for the week.
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We are gonna take that week off from uh from the show, come back the next week, and I'll have one week of of episode for you guys.
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And then I have two weeks potentially off where we're doing a road trip to a bunch of different canyons around the US, which is gonna be awesome.
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Um and my only other update is that the new Brian's program cycle with that often questioned 15105 rep scheme that I've been talking about a lot is dropping on July twentieth.
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This will be pretty much exactly what I'm doing right now, which is not necessarily the way the program is currently operating, which is a full body program.
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As I discussed, I uh could not stick to my full body program.
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So we're on to like a bit of a split.
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This program will drop for the app on the twentieth, if anyone wants to join me.
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Cool.
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I have two.
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Uh next weekend in Dallas, Texas, I am hosting uh my first ever boys training trip, which it was born of things that after being gone for so many years on the other side of the world, um, which was wonderful, of course.
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I just want to start doing more things in person and getting together with some friends and other coaches to just have a a weekend of training together, cooking food in so think of it as a very health and productive focused boys weekend.
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That doesn't have your typical alcohol, late nights, partying.
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So that's what we're doing.
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At the absolute recomp in Frisco, which is one of the mega gyms down there.
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So that I am very, very excited about.
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And then in September, I have my first US seminar, September 18th, 19th, and 20th.
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This is called Refining Hypertrophy at my home gym here in Utah.
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Called the Refinery Gym.
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It is hosted by myself and fellow IFBB pro Ben Broughton.
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So if that is interesting for you and you are looking to learn hands-on three-day full set three, full-day seminar, get in contact with myself and I can provide you details on that.
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And that is all that I have for updates this week.
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Awesome.
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Let's talk uh question and answer.
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This first one I will kick to you because I want to see if you have something different from uh my answer.
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Can you discuss exercise sequencing for barbell RDLs?
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Some coaches program only at the end of a session.
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Interesting.
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I would actually say that more what I've seen is that coaches program them at the beginning.
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And um the thing is that I think that the answer to this question actually comes down to how advanced you are and what you're trying to achieve with your sequencing.
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So like somebody who's relatively new to training, even up to an intermediate level, I would probably always put the RDLs first because they're so technically challenging that you don't want to be doing them when you're already fatigued later on in the workout.
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As you get more advanced, like one of the my favorite ways to use RDLs is to put them at the end, specifically after leg curls, because now you're able to get more hamstring and glute out of your RDL for less slow back because you're using essentially a little bit less weight.
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Um, another thing as an advance that I really like to do, and this one is I think debatable whether other people like this approach or not, but I like to superset the leg curl into the RDL.
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Um Obviously the weight for the RDL goes way, way down at this point.
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Like I think I was doing a set of six at 295 or something like that, and it was destroying me, which is great if you can get a lot of stimulus out of less weight on something like that.
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But you do have to be quite advanced to be able to make that work because you do go into those RDLs very fatigued and it feels way different than it does if you're doing them even with sufficient rest between those sets.
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I love your answer.
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I I don't disagree with any of it.
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The only thing that I will say is I'm never programming the superset and that's purely for logistical reasons, right?
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I don't have a lot of athletes that have That train at a home gym.
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And if they do train at a home gym, they usually don't have a seated hamstring curl.
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So it's just like the the lack of opportunity.
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Not that I disagree with the approach, but yeah, the more technically proficient you are at RDLs usually also corresponds with a higher training age and therefore more sh more strength.
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I'm Like if I if I'm doing RDLs there at the end, I'm doing RDLs and I'm fucking going home because that means I am smoked now.
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So but earlier in my career or anyone, if if if unless you have a high degree of technical proficiency in that movement, I'm not going to program it for you when there's any level of fatigue present.
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Yeah.
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It's just like if you're really strong like you are, like you just don't want to be doing your RDLs with like four five or four fifty-five or whatever it is.
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Like if you can be fatigued and put them at the end and be able to do them with three fifteen or three sixty-five, that is a totally different experience.
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Yeah.
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All right.
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This one for you.
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Um, where will you get your TRT in the US?
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Any reputable telehealth companies?
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So yes, I am working with Vitality HRT.
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They are local here to Salt Lake City.
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They are a newer company, which is why exactly I I wanted to work with them because uh it's not, how do I want to call it?
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Like It if the company's not large enough where you're just dealing with your layers uh of people, which is what I prefer myself when working with companies.
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I've been with some of the bigger ones in in the past, and as companies scale in size, there's usually more bureaucracy and top-down, how do I want to call them, procedures, and it becomes a little bit less authentic.
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Or varying levels of less authentic.
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And for you know, full transparency, uh, the company that I used previously, which I will not name.
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They have a habit of trying to upsell you on things you don't do not need.
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And I were told abject lies about things on my blood work that would prevent me from achieving fertility, which I knew were not true.
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And when I played devil's advocate and put pressed them on it, they could provide nothing of substance.
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So when that happened, I I was like, all right, you fuckers aren't getting another dime from me with your shady practices.
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So um, yep, Vitality, they've been great.
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I've been Really, really happy with just being with a smaller company.
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And that's what I would generally look for ah if you are in the realm of this, because then you're closer to the actual decision makers, and you're not just working with someone who is based off of sales commission or something.
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So they're financially incentivized to get you on the GLPs and the secretagogues and the analogs and all this stuff.
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So that's my personal recommendation.
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ah But everyone has their own opinion.
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Where do you put something like Merrick Health in this spectrum?
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Merrick has a very good Public presentation.
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The few people that I know that have worked with Merrick have all had experiences that do not match that high-level public presentation.
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That is not I I have not worked with them, so I cannot say, but the there's three that I can immediately think of off the top of my head, there may be a fourth that I can't remember.
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They did not stick with Merrick based off their experiences.
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Yeah, I was personally curious and I think the the listeners will probably find that interesting as well or helpful.
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All right, cool.
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how often do you complete educational courses?
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Any in particular that you'd recommend?
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This is a really hard question to answer.
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In the beginning of my coaching career, I in my educational uh journey, voraciously consumed educational courses because there was a level of proficiency I wanted to be at.
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I was not at that level of proficiency, so I did as much as I could to get me to that level of proficiency.
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Now I would say instead of educational courses, I much rather prefer things like in-person seminars, working with a specific person that has a level of success or client result standard that I strive to create for myself and my clients.
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So I'm usually looking for a person to I I can go work with as opposed to a course.
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If you are newer, I would say something that has a combination of both.
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Like I look back at N1 when I went to the N1.
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Uh I can't, I think it was four days.
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It might have been three days.
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I can't remember.
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It was either three or four days.
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Four.
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It was a it was incredible.
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So it was a lot of it was a lot of drinking from a fire hose, but there was a lot of hands-on practical experience.
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There's things that you learn in person that you just don't learn from a through a screen, sort of thing.
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So I would definitely recommend N1.
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I also really like Joe Bennett, the hypertrophy coach.
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I know him and Cass have a little bit of a not the best history, but I think they both all offer very similar concepts and and and ultimate similar findings on things.
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like for example, if Joe hosts another seminar or something, I'm gonna jump on that now that I'm back in the States to go learn from.
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But that would be my recommendation there.
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What about you, Brian?
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Yeah, I agree a hundred percent.
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I voraciously consumed uh education in my earlier years and like we talked even in the recent episode about kind of my journey through the OPEX OPT certification courses in the early CrossFit days and stuff like that.
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And I actually think that was probably the most impactful learning that I had because it was in person, hands on.
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There was four of them over a two year period.
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So like every six months I was showing up doing like a two or three day course.
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There was uh further education material you had to complete at Home away from it as well and practicals.
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Like remember I had you and a bunch of people do these like practicals for me where I had to analyze you in a number of different aspects and then write a report on it.
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It was so involved.
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Um, anyway, much like you, I also prefer to just learn from more individual sources now and people that I really think can add value to me.
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and uh yeah, I don't I don't Other than N1, like other than the OPT OPEX one back in the CrossFit days was insane.
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I think it even has benefit for people that aren't into CrossFit.
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It's just so broadly applicable to training and energy systems and all that stuff.
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But more recently, the N1 experience has been great.
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And I continue to go to N1 and meet with Cass and do some of his like smaller courses there as well.
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Um, so I I highly recommend N1, whether you're local to the Boulder area or anywhere else, you can fly in for these and they're definitely worth it.
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Yeah, make that's helpful.
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a I have a link too.
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I get a little kickback if you guys do want to go to an N one seminar.
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So you can hit me up and I'll I'll put you a direct link.
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Perfect.
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Yeah, definitely do that.
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Um cool.
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Let me see.
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I think the next question is for you as well, but I don't remember what it was.
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Here we go.
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Top tips and advice for aspiring new coaches.
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Online coaches.
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yeah, online coaches.
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The the biggest thing is you have to be a product of your service, right?
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If you are a new coach and you don't have a coach or have not been coached by other people, it means that you do not believe in its utility and you want to have people hire you to do something that you do not do yourself, which is out of alignment.
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Okay.
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Get a coach.
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If you have not been through a very challenging fat loss phase yourself, and you are only teaching fat loss or coaching fat loss through theory, you are a theorist, right?
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You you do not have practical advice in this.
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You have theory to provide.
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Go through hard fat loss, right?
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Go through the experiences that you will be teaching others so that you can coach from the front.
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In the beginning, when you do not have a lot of clients, you have to be that example, right?
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Because people are not buying your service, they are buying you.
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So you need to make sure that you are the person that you say that you are going to be.
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There we go.
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Yeah, I honestly feel like I I agree with all of that, of course.
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I want to just refer you back to the Chasing Big Goals episodes that we literally just dropped.
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and we also have other episodes in the past where we've covered our journeys into the industry and like advice for new coaches and stuff like that.
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So um I just encourage you to kind of check those out.
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And if you have any sort of specific questions, you know, reach out to us and I'm sure we're glad to help you with that too.
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All right.
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Another one for you, bud.
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can you talk more about how people think they need reverse diets, but they usually don't?
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Yes.
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So something that I want to try and be very transparent and clear about.
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In in this health and fitness space, we have a very bad habit of miscontextually applying concepts outside of the population that they are representative of.
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Okay.
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For example If you are a natural bodybuilder getting on stage, you are at a dangerously low level of body fat, it is highly likely your natural testosterone levels are going to be curb-stomped at the end of that diet, right?
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At 4% body fat.
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If you diet from 20% body fat to 12% body fat, Based off of the evidence that we have, your testosterone level should actually improve because of your reduction in body fat to healthier levels, right?
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So don't take things out of context.
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The reverse diet, right?
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There is metabolic adaptation.
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That is real.
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The length of the diet in terms of weeks and how productive that diet was in terms of a delta in total body mass.
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needs to appropriately match.
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If you lose 10 pounds, you're probably not having much or a significant level of metabolic adaptation that requires a stepwise faction of returning to calories.
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The true benefit of the reverse diet, in my opinion, is psychological.
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Okay?
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And I like to use this as an example.
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If you give a 16-year-old keys to a Ferrari, what's gonna happen?
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They're gonna wrap it around a pole at the end of the week.
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Okay.
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If you give that 16-year-old keys to a 30-year-old Toyota Camry and they drive it for two years and don't wrap it around a pole, and now they're 18 and they get a 12-year-old Honda Civic, right?
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That's manual and a little bit faster.
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What and they drive it for two years, right?
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And they don't wrap it around a pole.
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And then when you're like 32 years old, you get the Ferrari.
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You are less likely to wrap it around the pole at the end of the week because you have been responsible with the increase in flexibility, or in that context, speed, whatever, whatever.
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If you've been dieting hard at 1,500 calories and you've been restricted and your food focus is high and your desires are high.
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And I go, okay, diet's over, 1500 calories, now we're back to 2500 calories.
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Even if 2,500 calories is actually maintenance, and that's within the context of us expecting a little bit of metabolic adaptation.
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If I'm opening the floodgates, you're probably gonna go over that 2500 and you're going to get loose.
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With the tracking and those sorts of things because of this new increase in you know bursting open of the floodgates.
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That 2500 might be 2700 a couple days per week.
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And that 200 calories over now is pure fat gain on the back end of that diet.
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So the the the benefit of the reverse diet is psychological, of giving you a little bit more responsibility that you can handle every couple weeks as opposed to that 18-year-old who has been sheltered going to college without rules and just going butt fucking wild.
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So that like that's that's the actual answer.
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Yeah, I feel like the the thing to remember is that if you're not dieting to like a super lean state, then reverse dieting out of it probably makes sense because you don't need to be like, man, I dieted down to 2,800 calories.
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Now I'm I really need to like now I'm just gonna go to four thousand tomorrow.
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Like there's no reason you need to do that.
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You can go twenty eight hundred to three thousand to thirty two hundred to thirty four hundred or whatever.
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But when you're coming from fifteen hundred, it makes a lot more sense to be a little bit more uh concerted.
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with the amount of calories that you're taking in so that you can actually facilitate recovery.
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and then I we also have an episode, episode one fifty four, which is two years ago.
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Aaron did an entire deep dive on reverse dieting and all of this stuff.
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And I think that the majority of his views are are likely similar to to what they are currently as well.
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All right.
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If protein can't really be stored as body fat the way carbs and fat can, does it make sense to set deficit macros with a super high protein as a method to create an easier way to tolerate a more aggressive deficit?
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Yeah, I would say it it does it make sense.
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It can make sense.
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It doesn't need to.
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Um, but i if you if i I like to say if if carbohydrate are getting to a little bit of what we would call a an embarrassing level, right?
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I if someone's on let's let's let's speak in a male context, right?
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If we need to push you to 175 grams of carbs per day or something like that.
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And let's say you're, you know, like 200, you know, 10 pounds plus or something like that.
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I would much rather push as much as I, not as much as I can, but a notable chunk over to protein so that we can yield additional satiety.
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Because at that let low level of of carbohydrate, having 50 grams of rice with your lunch or something is borderline.
00:20:03.192 --> 00:20:07.238
you know, a a a disservice as opposed to to helping at that point.
00:20:07.238 --> 00:20:17.208
And the increase in, you know, doubling the amount of chicken in a meal or something like that can yield more satiety than would be a very pathetic amount of rice.
00:20:19.911 --> 00:20:22.012
sorry, I'm on a different screen right now.
00:20:22.012 --> 00:20:25.344
Um yeah, I uh I think that makes sense as well.
00:20:25.344 --> 00:20:26.317
I have nothing to add.
00:20:26.317 --> 00:20:27.018
Okay.
00:20:27.018 --> 00:20:28.278
Next question.
00:20:28.339 --> 00:20:34.144
What is your stance on more casual use of GLP ones for gen pop to have an easier time in a deficit?
00:20:34.144 --> 00:20:43.034
Would you ever recommend to a client if they were struggling with a lot of food noise and adherence in a deficit, but you knew they had solid habits and lifestyle in place?
00:20:46.928 --> 00:20:52.851
I've I've I do find it a little bit challenging to answer this question because I I can see both sides.
00:20:52.851 --> 00:21:07.877
I personally, to to give you guys a little bit of of insight into my I guess approach to life, I am very much on it's my body, you know, I I want sovereignty over the decisions that of what I do with my body, that sort of thing.
00:21:07.877 --> 00:21:09.837
And I believe that for everyone, right?
00:21:11.339 --> 00:21:22.228
that being said, I do think we have hit a very slippery slope where the GLP ones are just a crutch for people as opposed to a tool.
00:21:22.288 --> 00:21:22.969
Right?
00:21:22.969 --> 00:21:33.837
So I think if we if we back this up a little bit and look at the end of the question, but you knew they had solid habits and lifestyle in place.
00:21:34.420 --> 00:21:40.569
And this is in the context of a Gen pop client, right?
00:21:40.569 --> 00:21:46.951
So we're talking gen pop as and with that means we're not getting on stage, we're not dieting to eight percent.
00:21:46.951 --> 00:21:50.825
Maybe we're dieting to 12% or something like that.
00:21:51.746 --> 00:22:02.491
If you're gen pop and the goal is 12%, you have solid habits and solid lifestyle, and you're struggling to the point where you need a GLP one.
00:22:02.491 --> 00:22:04.873
I don't think you have solid habits.
00:22:04.873 --> 00:22:07.794
I don't think you have solid lifestyle.
00:22:09.442 --> 00:22:30.275
That being said, if we are talking about an obese person, someone whose current level of body fat is detrimental to the overall well-being of their health, I think using a GLP1 as an adjunct to get us to health faster is a net benefit.
00:22:30.355 --> 00:22:44.257
But I think there's this mid-ground where People y mis misuse it because of its efficacy, and I think that gets a little bit of a slippery slope.
00:22:45.039 --> 00:22:46.780
Did I answer that decently?
00:22:46.854 --> 00:22:51.115
Yeah, I mean it's a complicated question and I also struggle with it a little bit.
00:22:51.115 --> 00:22:57.898
I couldn't help but think about uh my buddy Greg, who is my podcast co-host on Life Reflected.
00:22:57.898 --> 00:23:00.150
And this question may have even come from him, honestly.
00:23:00.150 --> 00:23:02.740
It could have totally been been his his thoughts.
00:23:02.740 --> 00:23:08.663
But recently on our most recent episode of Life Reflected, which I haven't actually released yet, so I should do that this week.
00:23:08.782 --> 00:23:12.844
but Greg talks about how he is essentially this person.
00:23:13.545 --> 00:23:17.815
he's probably in the two 20s for body weight.
00:23:17.815 --> 00:23:24.238
Um he just recently had to get a CPAP machine, which he also talked about on the pod.
00:23:24.337 --> 00:23:52.585
And he believes that by taking low-dose GLP one to help his already pretty good habits and um just help him kind of get to a point where he's a little bit leaner and doesn't need the CPAP machine anymore and all that stuff, and then To be able to hopefully, you know, use the habits that are already in place to sustain the weight loss afterwards and more using the GLP one to kind of help him get there to curb some of his like natural big guy hunger.
00:23:52.585 --> 00:23:56.548
As like a bigger guy in 220s, like he's just been he's been eating food for a long time.
00:23:56.548 --> 00:24:03.273
And he even when he makes good food choices, he still is, you know, he's hungry.
00:24:03.434 --> 00:24:07.238
And um, so the GLP one has has helped him kind of curb that hunger a little bit.
00:24:07.298 --> 00:24:16.461
It's it's a t it's a tough one, and and my my sense is that it probably is helpful in that situation to get him to a point where he no longer needs the CPAP machine.
00:24:16.461 --> 00:24:28.185
And then I guess it's a question of whether the habits and the lifestyle are such that he can sustain it, or does he end up right back where he was, and then it's, you know, in a continued reliance on the GLPs.
00:24:28.884 --> 00:24:32.317
Yeah, I I don't think there's a right answer, honestly.
00:24:33.959 --> 00:24:42.464
and I think the same because the same question kind of goes with should people who are like overweight be given testosterone, right?
00:24:43.026 --> 00:24:56.385
It usually has n can have negative impacts in people with higher body fat percentages, but at the same time, it can help provide that motivation that is not there to go do the things that will get you away from those levels of of higher body fat.
00:24:56.385 --> 00:25:13.696
So with the GLP one, it's Y when you when you need to make better decisions around nutrition to get the body fat off, but you don't have evidence yet that those better decisions Are going to yield a life that's more desirable than the one you have now.
00:25:13.696 --> 00:25:18.500
It's it's trying to do hard work without evidence that the hard work is worth it yet.
00:25:18.500 --> 00:25:26.445
So by incorporating the GLP one, it can get you some evidence that this this is worth my effort and then help get the ball rolling.
00:25:26.445 --> 00:25:29.659
But like I said, I I don't think there's a right answer.
00:25:29.659 --> 00:25:31.498
I think it's a very fluid answer.
00:25:31.498 --> 00:25:32.238
Yeah.
00:25:32.238 --> 00:25:43.505
It's almost like as you were discussing it, it sounds to me like the way that you and I kinda talk about how TRT is so great because it decreases friction for all of these things, like getting started with tasks or doing this or whatever, there's less friction.
00:25:43.505 --> 00:25:49.288
It kind of seems like this that might be the the exact use case for this GLP one as well.
00:25:49.288 --> 00:25:53.559
As like like this dude that I'm thinking of, you know, Greg, he he he works out six days a week.
00:25:53.559 --> 00:25:56.731
He does three days of cardio, he does three days of weights, whatever it is.
00:25:56.731 --> 00:26:02.286
He has good balance, he for the most part eats good quality food, and it's just He's a big guy and he likes to eat.
00:26:02.286 --> 00:26:11.987
And like maybe there's just a little bit too much friction with his ability to consume less food, even if the the food is cr is the correct type of food, you know?
00:26:12.627 --> 00:26:13.488
Yeah.
00:26:13.828 --> 00:26:17.864
this question, these these what are your thoughts questions always are not very helpful.
00:26:17.864 --> 00:26:21.096
But what are your thoughts on a low carb diet, Aaron?
00:26:22.313 --> 00:26:29.919
depending on the context, can be sometimes necessary, sometimes detrimental to to a goal.
00:26:29.919 --> 00:26:37.355
Uh unfortunately the question is ve way too vague for me to provide a a helpful answer, honestly.
00:26:37.355 --> 00:26:38.505
I I agree a hundred percent.
00:26:38.505 --> 00:26:47.950
And for anyone asking questions, anytime you start a question with what are your thoughts on, and then there's just like some random thing that's like a popular fad in the industry, uh, that's not super helpful for us.
00:26:47.950 --> 00:26:56.865
So if you would have said like context for um, you know, weight loss for gen pop or something, I mean at least that gives us a little bit more to work with.
00:26:56.865 --> 00:26:59.155
Um, my thought is that.
00:27:00.837 --> 00:27:16.349
If like if you want to lose weight, you have to either restrict the the the frequency at which you eat, like food timing, you have to restrict a macronutrient, um, or you simply have to move more than you burn.
00:27:16.349 --> 00:27:18.163
Like you have to eat just less food overall.
00:27:18.163 --> 00:27:19.344
So then you have to track.
00:27:19.344 --> 00:27:26.215
So there's either like, you know, eliminate a macronutrient, which could get you away from tracking fully, but you might still have to track.
00:27:26.470 --> 00:27:27.099
but it helps.
00:27:27.099 --> 00:27:29.911
Like if you just go low carb, then you're like, okay, I'm just not eating carbs.
00:27:29.911 --> 00:27:35.512
Like it's probably gonna be harder for me to eat enough food that and hence works as a diet.
00:27:36.492 --> 00:27:38.253
food timing, like that's the one I use.
00:27:38.253 --> 00:27:40.194
I pretty much eat in a six hour window every day.
00:27:40.194 --> 00:27:44.976
I love that because I can eat whatever I want for the most part, and I still uh can maintain body weight.
00:27:44.976 --> 00:27:51.438
So for me, that one works, but I think it's a matter of deciding like which of these approaches is the one that's best for you given your goals at the time.
00:27:54.490 --> 00:27:58.394
Let's kick this one over to you, because I don't think we've kicked one over to you to start yet.
00:27:58.394 --> 00:28:04.438
It seems the dog dogmatism, or what do they call that, dogmatic how do I pronounce that word?
00:28:06.000 --> 00:28:06.694
Dogmatism?
00:28:06.694 --> 00:28:07.981
All right, let's go with that.
00:28:07.981 --> 00:28:11.424
Around D-Loads has completely dissipated over the last few years.
00:28:11.424 --> 00:28:16.950
What are your current thoughts around the D-Load and whether it's necessary and or beneficial?
00:28:18.494 --> 00:28:38.461
Yeah, I think the the history of the D-Load really it it in like the late two thousand teens when RP and Mike Isratel were prominent voices in this space, I feel like D-Load had this whole thing around it of like every four weeks you need to take a D-Load week and you need to reduce your effort and your volume and you really need to recover and all this stuff.
00:28:38.823 --> 00:28:46.726
part of that was based around the RP philosophy, which was that you ramp up your volume every week until you reach a point where you're basically dying and then you're like, shit, I need a D load.
00:28:46.726 --> 00:28:54.355
Um The reality is that if you're just training smart, you probably don't need to deload every four weeks.
00:28:54.494 --> 00:28:56.817
You for sure don't need to deload every four weeks.
00:28:56.817 --> 00:29:03.442
You you might need to deload every eight to twelve if you're training smart progressively to failure, all that sort of stuff.
00:29:03.442 --> 00:29:12.250
But I also am not just not a huge fan of these like massive deloads where you just completely detrain for a week.
00:29:12.250 --> 00:29:15.241
I think that you can deload in so many ways.
00:29:15.241 --> 00:29:18.997
I mean, we've done episodes on this, but You can simply reduce frequency.
00:29:18.997 --> 00:29:23.190
So if you normally train five days a week, you could just train twice a week but still train really hard.
00:29:23.190 --> 00:29:26.751
Um, you could knock an exercise off.
00:29:26.751 --> 00:29:30.734
So you're still training really hard, but you do one less exercise per muscle group.
00:29:31.015 --> 00:29:42.982
there's so many different ways that you can go about to flush fatigue and sort of get yourself in a more optimized state to progress for a number of weeks going forward.
00:29:42.982 --> 00:29:46.705
I don't think you need to to simply do these huge pre planned deloads.
00:29:46.705 --> 00:29:54.770
I think even a reactive deload or a whatever is probably fine and that like, I'm feeling pretty run down, I'm less motivated, or my elbow hurts.
00:29:54.770 --> 00:29:56.332
This week I'll take an easy week.
00:29:56.332 --> 00:29:57.713
Um I do that all the time.
00:29:57.713 --> 00:30:01.748
So I think that that's that's the way I would recommend approaching it for most people.
00:30:02.826 --> 00:30:08.431
Yeah, I have this statement that I think life tends to delo us.
00:30:08.431 --> 00:30:19.698
And that might be you need to go travel for some trip comes up and there you're not gonna train for like four or five days between the flights and maybe at this trip somewhere like remote.
00:30:19.698 --> 00:30:26.863
Um you get sick periodically and we're not training for three to five days, something like that.
00:30:26.863 --> 00:30:32.769
I would say when I for example, this boys training trip that's coming up.
00:30:32.769 --> 00:30:34.019
Thursday, Friday, Saturday.
00:30:34.019 --> 00:30:36.321
Training is going to be incredibly intense.
00:30:36.321 --> 00:30:38.623
Incredibly intense.
00:30:38.623 --> 00:30:49.872
I am gonna take Saturday, Sunday, and Monday completely off of training this upcoming weekend to give myself a little bit of extra fatigue reduction for that.
00:30:49.872 --> 00:30:51.202
Um there.
00:30:51.202 --> 00:30:54.434
So that's a a D-load decision I'm making.
00:30:54.434 --> 00:30:59.959
I tend to find when I am not finding the gym fun anymore.
00:31:00.104 --> 00:31:04.826
It means that I am I'm in need of a psychological deload because I'm not enjoying it.
00:31:04.826 --> 00:31:09.730
Because it's since I've been 16 years old, lifting weights has been my absolute favorite thing to do.
00:31:09.730 --> 00:31:12.082
And when it's not, it means something's off.
00:31:12.082 --> 00:31:21.828
Uh and and then specifically, if you do still want to go a in a deload approach that I really, really like, I don't like the intensity.
00:31:22.376 --> 00:31:26.099
reduction personally because I just struggle with that.
00:31:26.099 --> 00:31:32.444
I struggle to go do a set to a five R I R because it feels like I'm just wasting my time going through the motions.
00:31:32.444 --> 00:31:36.426
So what I'll just cut back to is one hard set of everything and move on.
00:31:36.548 --> 00:31:43.663
So that might be five sets on the on the session, but everything's still to, you know, a one R I R maybe for like a leg press.
00:31:43.663 --> 00:31:46.316
If we're doing a bicep curl, I'm gonna take it to failure.
00:31:46.316 --> 00:31:54.032
But it's such a s fatigue reduction because our volume is drastically reduced.
00:31:54.032 --> 00:32:00.417
So Yeah, I actually do like to reduce intensity, but I like to do it and increase volume.
00:32:00.417 --> 00:32:09.682
So like I've talked about I in prior episodes, but usually, you know, I might do two sets to failure as my my normal, like normal approach for a week.
00:32:09.682 --> 00:32:14.924
And then on my D load week, I might do four sets of three with an eight rep max.
00:32:15.125 --> 00:32:18.537
So I'm still like every set's at more or less a five R I R.
00:32:18.537 --> 00:32:20.067
So it's it's much easier.
00:32:20.067 --> 00:32:24.151
Mentally it's a lot easier, but the weights are still heavy.
00:32:24.151 --> 00:32:28.423
So I still have to like kind of amp up for the set, even though there's that many R IR.
00:32:28.423 --> 00:32:33.104
Like a set of three at an eight RM on a pendulum squad is not like an easy set per se.
00:32:33.104 --> 00:32:34.255
so anyway, that works for me.
00:32:34.255 --> 00:32:42.597
But I I just really think, you know, whatever way works for you to flush the fatigue both physically and mentally, uh, is important and that's what you should focus on.
00:32:42.973 --> 00:32:43.768
Yeah.
00:32:45.119 --> 00:32:55.634
All right, for both of us, what is the biggest thing you've learned since going on TRT that you think others can still apply as a natty in terms of hypertrophy specifically?
00:33:00.894 --> 00:33:02.756
It's not that I don't want to answer the question.
00:33:02.756 --> 00:33:06.907
I think it's a I I think it's like a a misframed question.
00:33:06.907 --> 00:33:19.163
I think the better the better way to ask this question would be like what were your final learnings and applications at late stage natty that would be most applicable, right?
00:33:19.163 --> 00:33:33.251
I I cause when you like when you get this new experience that com in some ways like completely changes your experience with something you're not learning about who you used to be with it.
00:33:33.251 --> 00:33:49.513
So the one thing that I think the thing that I will say, sorry that I'm not actually answering your question, is in my late stage natty years, I had this very interesting period where I was the only natty around.
00:33:49.513 --> 00:33:52.455
Everyone I trained with was on gear.
00:33:52.676 --> 00:34:06.292
That was very informative for me because there's a there's so many of these pre-conceived notions that because I am a natural, I am limited by X, Y, and Z.
00:34:06.292 --> 00:34:10.837
And I first hand realize that none of them are true.
00:34:10.898 --> 00:34:13.510
You can handle really high training volumes.
00:34:13.510 --> 00:34:19.523
You can handle really high intensities if the environment is conducive, right?
00:34:19.523 --> 00:34:22.275
So that was one of the things where I really learned.
00:34:22.275 --> 00:34:25.448
And then since, and with undefeated, right?
00:34:25.448 --> 00:34:37.135
One of the beauties with undefeated is we get a lot of the top people in the top of their game from IFBB pros, Olympians, top nattdies, all come to the gym.
00:34:37.137 --> 00:34:39.018
So you get to see that.
00:34:39.163 --> 00:34:48.585
The top naturals, they're gunning, they're swinging for the fences, they train hard as all fuck, just like the guys on gear.
00:34:48.585 --> 00:34:48.844
Right.
00:34:48.844 --> 00:34:59.177
So that was, I would say, the thing that I learned most is most people's that are natural, their limiting factor is not the fact that they're natural.
00:34:59.177 --> 00:35:08.780
Of course, yes, the rates at which you accrue muscle and and stuff are limited, but what you can expose yourself to and recover from.
00:35:09.422 --> 00:35:13.663
Unless you're in the depths of a deficit, you would be quite surprised.
00:35:15.614 --> 00:35:19.396
Yeah, I don't know if I have a ton to add to this either.
00:35:19.634 --> 00:35:33.688
Uh the thing I've been the most surprised about since getting on TRT is how much of a s like what seems like a productive stimulus can be created with what seems like such insanely low volumes.
00:35:33.688 --> 00:35:45.467
Like the fact that now I can do one work set and basically be completely blown up, it makes me like sometimes wonder why I even do a second work set or a third work set in in some cases.
00:35:45.467 --> 00:35:46.672
'Cause it's fun.
00:35:46.722 --> 00:35:56.880
no, yeah, I just like and so I don't I don't know how that applies to the natty thing, aside from like like I was noticing my volume go down easy even as a natty too.
00:35:56.880 --> 00:36:10.362
Like not in the same sense that I get now where like that stimulus is so strong from like the very first set, but more in that like I just felt like I was getting enough from the precision by which I was training with at that time.
00:36:10.643 --> 00:36:18.909
And um so I wonder if the lesson is really just to continually focus on precision of movement.
00:36:18.909 --> 00:36:25.204
Um, like we talked about recently with the foot position on the what was the last episode we did, the the volume episode.
00:36:25.204 --> 00:36:30.936
Uh we talked about the the foot position on a squat and like the internal rotation and all that sort of stuff.
00:36:30.936 --> 00:36:50.025
And like just being a little bit more uh diligent or vigilant rather with the way that you um connect with your body and movements and where you need to place various things aspects of your your physiology to to make it more effective.
00:36:50.025 --> 00:36:54.043
That didn't really say very well, but you guys kind of know what I was trying to get at.
00:36:54.445 --> 00:36:55.545
Yeah, I think so.
00:36:55.545 --> 00:36:56.657
And that I would agree with.
00:36:56.657 --> 00:37:12.474
You you get to a point where progressive overload becomes so slow that what what do you do when you're trying to get that tenth rep at whatever X weight on a row and it doesn't happen?
00:37:12.474 --> 00:37:17.235
And then you back your you take a D load and then you come back three weeks later, like and it doesn't happen, right?
00:37:17.235 --> 00:37:22.137
Like there's going to be periods like that where you can't just do simply more.
00:37:22.155 --> 00:37:35.469
or heavier, I think you have to go a little bit internally and think, how can I create better stimulus, better contraction, improve the precision of each rep.
00:37:35.768 --> 00:37:44.320
And in that I would say should prove very lucrative at in late stage Natty if you have not gone through those paces already.
00:37:44.320 --> 00:37:45.112
Yeah.
00:37:45.112 --> 00:37:56.360
I just moved a question later on to the next question because I think this actually transitions really well here, which is that is there a point in the journey where a trainee may want to completely stop focusing on progression by weight entirely?
00:38:02.188 --> 00:38:09.094
Potentially, I I don't think that I would ever just not pay attention to my performances.
00:38:09.675 --> 00:38:19.974
But I I don't think it I think it starts to matter less because sometimes there's times where I don't feel great, right?
00:38:19.974 --> 00:38:24.920
And I might think like, okay, let me just load like 80 pounds on here, right?
00:38:24.920 --> 00:38:27.487
And I'll get like 80 pounds for 10.
00:38:28.713 --> 00:38:32.887
And then I see last weekend I'm like, whoa, I did 95 for 12.
00:38:32.887 --> 00:38:33.737
What the fuck?
00:38:33.737 --> 00:38:35.099
Like, what am I doing today?
00:38:35.099 --> 00:38:38.737
You know, where I think it's one of those things where our perception of something, right?
00:38:38.737 --> 00:38:40.454
And I watched this reel.
00:38:40.735 --> 00:38:46.760
It was a a guy, there was a girl on a leg press, and and her coach was was with her, like coaching her through it, right?
00:38:46.760 --> 00:38:57.753
And they were doing like a split, a strip set, and she gets to the final rep with you know, whatever, two and a half plates on on I think if they're on like a it's a it's a leg press.
00:38:57.773 --> 00:39:03.416
And then he fake takes off the twenty five to show like, okay, I took weight off.
00:39:03.416 --> 00:39:07.496
And then she keeps going because she thinks there's less weight on the bar.
00:39:07.577 --> 00:39:09.748
But there's no but he he didn't take the fucking weight off.
00:39:09.748 --> 00:39:10.898
It's still there.
00:39:10.898 --> 00:39:16.130
So there's I I I just I don't it's again, it's a challenging question.
00:39:16.130 --> 00:39:23.297
I I think There's a way there there's a point where it stops being the only thing that you care about.
00:39:23.297 --> 00:39:33.722
But I I can't say that if you completely don't pay attention at all, that you have a good enough barometer for knowing if things are improving or not.
00:39:34.826 --> 00:39:36.157
Yeah, I I agree.
00:39:36.157 --> 00:39:51.137
I think that the importance that it plays diminishes significantly, almost to a point that like you can kind of ignore whether you're progressing, but you do need to at least use the weights that are going to challenge you.
00:39:51.137 --> 00:39:55.240
And so to do that, you have to at least be aware of the weights that you're using.
00:39:55.282 --> 00:40:07.708
As like an example similar to what you said, you know, I I do this hack press machine at home and When I'm doing it, I warm up by going 200, 300, 400, 500, 600.
00:40:07.909 --> 00:40:14.280
And, you know, when I get to the 500 set, like it's really hard.
00:40:14.280 --> 00:40:20.711
I mean, if if if I didn't know that I had to go to 600 after that, 500 would feel like my work set.
00:40:21.152 --> 00:40:23.833
but then I'm able to add a hundred pounds and I can do another set.
00:40:23.833 --> 00:40:27.827
And so obviously 500 isn't the maximum amount of weight that I could do.
00:40:27.827 --> 00:40:36.621
And I just think if you weren't at least aware of the fact that 600 is the weight you're supposed to do, then you could do 500 and just eventually 500 becomes your work weight.
00:40:37.181 --> 00:40:37.711
I don't know.
00:40:37.711 --> 00:40:39.702
I mean, maybe that maybe you could still do 600.
00:40:39.702 --> 00:40:42.864
Like maybe you do your work sets at 500 and you're like, that's hard enough.
00:40:42.864 --> 00:40:48.507
And like if someone had a, you know, one day is like, go do 600 max reps, you'd be like, you could still do it.
00:40:48.507 --> 00:40:50.257
So maybe you don't actually have to.
00:40:50.257 --> 00:40:51.527
Uh I don't know.
00:40:51.527 --> 00:41:03.150
I mean, there's there's probably arguments to both sides, but also from a hypertrophy standpoint, like if you If you can do six hundred but you don't, are you then leaving some gains on the table there?
00:41:03.150 --> 00:41:05.914
And I think that that's probably the bigger question.
00:41:06.065 --> 00:41:06.766
Yep.
00:41:06.766 --> 00:41:08.096
Yep, exactly.
00:41:09.800 --> 00:41:11.039
This one let's kick to you.
00:41:11.039 --> 00:41:21.507
If you had to build the minimum effective hypertrophy program for a busy parent with only three forty-five minute sessions per week, what would it look like?
00:41:24.157 --> 00:41:26.780
I think it would look a lot like what this next question asks.
00:41:26.780 --> 00:41:29.663
So let's just maybe slam these two questions together.
00:41:29.663 --> 00:41:35.748
If you could only use five exercises to build as much muscle as possible for the next year, what five exercises are you picking?
00:41:35.748 --> 00:41:41.474
I mean, I honestly think that creating a 45 minute per week program three times a week is sort of this.
00:41:41.474 --> 00:41:45.217
It's like pick five or six like really good movements.
00:41:45.489 --> 00:41:50.481
You could do them every day, depending on what your your uh your level of advancement is.
00:41:50.481 --> 00:41:54.364
Like you could do five exercises, the same five every day, three days a week.
00:41:54.364 --> 00:41:55.014
Sure.
00:41:55.014 --> 00:41:55.574
That's fine.
00:41:55.574 --> 00:41:56.894
I probably wouldn't do that.
00:41:56.894 --> 00:42:03.108
I think I'd probably pick two exercises that cover actually shit, why don't we just be a little more explicit with this?
00:42:03.108 --> 00:42:07.639
If you had to build a minimum effective hypertrief program in three 45 minute sessions, what would you do?
00:42:07.780 --> 00:42:13.581
So I think one day I would have a uh a full body workout with three movements.
00:42:13.791 --> 00:42:18.751
Another day I'd have a full body workout with three movements, and the last day I'd have a full body workout with three movements.
00:42:18.751 --> 00:42:23.251
And those three movements would probably have a press, a pull, and a leg hit movement on each day.
00:42:23.251 --> 00:42:28.135
I would probably have them change which movement they were doing each day so that it doesn't become cumbersome.
00:42:28.135 --> 00:42:33.076
So maybe one day is an RDL, one day is a squat, and one day is a split squat, something like that.
00:42:33.485 --> 00:42:38.996
maybe one day is a pull-up, one day is a row, and one day is a pull down.
00:42:39.170 --> 00:42:46.894
Uh, and one day is a Incline press, one day is a vertical press, and one day is a flat press.
00:42:47.295 --> 00:42:48.795
something along those lines.
00:42:48.795 --> 00:42:56.438
And I think that you have a really good full body program there, and you don't really need to directly target your arms because they're gonna get plenty of work there.
00:42:56.617 --> 00:43:00.498
And that would probably be the way that I would go about doing it.
00:43:00.679 --> 00:43:05.561
I mean, at the same time, like 45 minutes is not like a short session per se.
00:43:05.561 --> 00:43:11.387
Like you probably could do a more standard bodybuilding program over those days if you wanted to.
00:43:11.387 --> 00:43:18.650
I just don't necessarily think that would be the most effective way for somebody to get the most out of three forty five minute sessions.
00:43:20.367 --> 00:43:22.983
I don't think I could add a single extra word to that.
00:43:22.983 --> 00:43:27.414
I mean it's ver like verbatim of what I have how I would have answered that question.
00:43:27.414 --> 00:43:27.623
Sweet.
00:43:27.623 --> 00:43:28.175
All right.
00:43:28.175 --> 00:43:32.864
Well, the next question, which I sorta looped into that question, we'll kick over to you since you already have your answer here.
00:43:32.864 --> 00:43:38.034
If you could pick only five exercises to build as much muscle as possible for the next year, what are you picking?
00:43:39.255 --> 00:43:47.400
Bell RDL, weighted pull-ups, weighted dips, leg press, incline, dumbbell press.
00:43:47.400 --> 00:43:51.003
And that's like a like a true 45-degree incline.
00:43:51.123 --> 00:43:54.746
And I will answer it's a pretty standard answer, right?
00:43:54.746 --> 00:44:05.431
The reason that I am picking leg press as opposed to a back squat, I would argue the majority of people.
00:44:07.065 --> 00:44:14.882
can get a better stimulus out of a leg press as opposed to a a back squat uh purely out of t technical proficiency reasons.
00:44:14.882 --> 00:44:15.882
Like look at me.
00:44:15.882 --> 00:44:22.887
I I back squatted for like 15 years, 16 years, and I'm just not built to back squat.
00:44:22.887 --> 00:44:29.811
I can get a much better quad stimulus out of my leg press and we already have the barbell RDL in there.
00:44:31.126 --> 00:44:38.224
Would you say that a pendulum or a hack squat is also fine instead of leg press, or is there something specifically about the leg press?
00:44:42.820 --> 00:44:43.842
No, both would work.
00:44:43.842 --> 00:44:44.704
Yeah.
00:44:45.246 --> 00:44:45.644
Yeah.
00:44:45.644 --> 00:44:48.686
any reason that you you chose two pushing movements?
00:44:48.686 --> 00:44:51.077
You have a a dip and an incline press.
00:44:51.077 --> 00:45:00.822
You had to have two of like one muscle group, so like I guess it's just why not like rows and then one pressing movement, like why not two pulling movements and and two pressing movements?
00:45:01.463 --> 00:45:03.092
I really like doing dips.
00:45:03.092 --> 00:45:03.572
Okay.
00:45:03.572 --> 00:45:04.503
Okay.
00:45:05.344 --> 00:45:15.269
you know, my my my thought on this was you don't need the row because you have the RDL and so you're getting a little bit of scapular retraction work there, like on it's kind of like mid-trap, upper trap work.
00:45:16.150 --> 00:45:19.333
I actually think that this is exactly what I would choose as well.
00:45:19.333 --> 00:45:32.137
And I specifically like the choice of the inclined dumbbell press because it just adds such a a great like full upper body pressing structure movement that you wouldn't get if you were doing flat.
00:45:32.137 --> 00:45:37.021
And then I kind of think weighted dip is like the upper body squat, so to speak.
00:45:37.260 --> 00:45:42.885
you're combined with the pull ups, like if you have dips and pull ups in there, your whole upper body is is fine.
00:45:42.885 --> 00:45:45.817
And then the inclined dumbbell press is just like a little bit on top of that.
00:45:45.817 --> 00:45:47.699
So I I think you nailed it.
00:45:47.699 --> 00:45:50.289
I don't know that I would have chosen anything different here.
00:45:50.539 --> 00:46:07.344
Yeah, I kind of just when I looked at this question, I kinda pictured myself like out like outside of civilization for this year-long project and all I have is the these basics in a garage and I and I somehow get provided a leg press too.
00:46:07.344 --> 00:46:10.193
Like what am I how what can I do?
00:46:10.255 --> 00:46:17.447
And I just thought like, you know, this is what a s a dad in the eighties would do and come out like a fucking bear on after the year.
00:46:17.447 --> 00:46:19.237
So that's that's what I picked.
00:46:19.329 --> 00:46:34.052
Well, what's really interesting about this thought experiment is that the first two or three years that I trained, like from scratch when I was fifteen years old, I did, you know, the abbreviated training program where I basically picked six exercises and I did three of them one day and three of them the other day.
00:46:34.052 --> 00:46:35.402
I trained twice a week.
00:46:35.402 --> 00:46:40.603
And so it was RDL on one day, weighted pull up and weighted dip.
00:46:40.603 --> 00:46:45.565
And then the other day was uh it was a squat, but it could be a leg press or whatever.
00:46:45.565 --> 00:46:48.797
It was an incline dumbbell press, and then it was a bent over row.
00:46:48.797 --> 00:46:53.938
And so it was like these exact five exercises with an added row and just split over two days.
00:46:53.938 --> 00:46:55.364
And that's what I did for like two or three years.
00:46:55.364 --> 00:46:55.914
It was great.
00:46:55.914 --> 00:46:58.438
So um very effective way of training.
00:47:00.309 --> 00:47:01.130
All right.
00:47:01.130 --> 00:47:09.422
Given the barn door analogy for post workout nutrition, do you guys still put any value into food timing specifically around workouts?
00:47:09.909 --> 00:47:10.739
Yes.
00:47:11.458 --> 00:47:13.039
Yes, I do.
00:47:13.300 --> 00:47:16.601
Because it still has efficacy, right?
00:47:16.601 --> 00:47:22.342
There is we are f fueling a a training session, right?
00:47:22.342 --> 00:47:25.563
So if if we're let's say we're at maintenance, right?
00:47:25.563 --> 00:47:37.847
But the goal is still to get stronger and those sorts of things, placing the carbohydrate, some of the carbohydrate that you would have at eight PM would be better off placed.
00:47:37.990 --> 00:47:44.596
in the in the in the meal before training, especially if you're only training af before or after one meal or after two meals.
00:47:44.597 --> 00:47:46.898
And then post-workout, right?
00:47:46.898 --> 00:48:09.266
And let's let's let's speak at this through through the context of of the natty so it has the the highest amount of application to the most people, there are hormonal changes that take place during training that allow us to preferentially partition Calories post-training, specifically carbohydrate, because of GLUT4 translocation.
00:48:09.266 --> 00:48:16.750
And what that means is we get non-insulin-mediated glucose uptake into the muscle cells post-training.
00:48:16.750 --> 00:48:32.507
So again, instead of having 40 grams of carbs post-workout and then 70 grams of carbs at dinner four hours later, five hours later, which is what most people do, we get preferential partitioning.
00:48:32.507 --> 00:48:37.076
If we take some of that carbohydrate and move it post-training.
00:48:38.557 --> 00:48:51.822
Yeah, so I think Aaron's a hundred percent right if you're trying to hyper optimize every last variable and you know you're really trying to get that last, you know, half a percentage point or whatever.
00:48:51.822 --> 00:49:04.815
For someone like me who's not competing, I think that as long as you have a really robust pre-workout meal, I put almost zero importance on whether I eat immediately after my workout or not.
00:49:05.000 --> 00:49:19.063
so I would say in most cases, the way that I actually go about it now is I have my massive lunch at noon or eleven thirty, which is like, you know, lean ground beef, a ton of rice, avocado, maybe some fruit or veggie, whatever.
00:49:19.184 --> 00:49:22.317
And then 30 minutes later, I go work out.
00:49:22.317 --> 00:49:24.809
So as soon as the food is digested, I go work out.
00:49:24.809 --> 00:49:27.972
And then I probably don't eat again for like two hours after my workout.
00:49:27.972 --> 00:49:29.766
And I just don't worry about it.
00:49:29.766 --> 00:49:41.393
I my sense is that if I work out that close to my pre workout meal, all of that nutrition in that slow digesting meal that I ate is all swirling around in my body still and getting into my muscles.
00:49:41.612 --> 00:49:44.675
And um I I just honestly don't stress it.
00:49:44.835 --> 00:49:55.561
If I had not had a pre workout meal in as close proximity to my workout, or if I'd done it fasted, then I would put a significant importance on post workout nutrition.
00:49:55.561 --> 00:49:56.681
And so I think that.
00:49:56.681 --> 00:50:02.608
for someone in gen pop situation more like me, I think that that would be the context around it.
00:50:03.675 --> 00:50:04.644
That's a helpful answer.
00:50:04.644 --> 00:50:06.516
I think however many meals you eat too.
00:50:06.516 --> 00:50:14.599
If we're only doing three meals and you train after lunch, lunch and dinner, it makes sense to have larger.
00:50:14.840 --> 00:50:28.947
But if you're, let's say, you're doing, I don't know, five meals and dinner is usually your largest meal, but you train at 10 a.m., it it would do yourself service to not do that.
00:50:28.947 --> 00:50:29.460
Yep.
00:50:29.460 --> 00:50:30.280
Yep.
00:50:30.775 --> 00:50:35.101
what's a health habit you've adopted in the past few years that you'll probably never stop doing?
00:50:41.222 --> 00:50:42.847
Do you have one off the top of your mind?
00:50:42.847 --> 00:50:43.538
I have a couple.
00:50:43.538 --> 00:50:44.117
I have two.
00:50:44.117 --> 00:50:48.119
Um, so the first one that's very obvious to me is cardio.
00:50:48.119 --> 00:50:55.331
Like, up until like granted, I competed in CrossFit, so I I obviously did cardio as part of CrossFit, but it was always like the redheaded stepchild.
00:50:55.331 --> 00:50:58.702
Like I wanted no part of cardio, I just did it because I had to.
00:50:58.882 --> 00:51:08.545
I very much the last four or five years have instituted cardio in a way that is just part of my life now, and I think it's so universally beneficial that I will never stop doing it.
00:51:08.545 --> 00:51:11.414
Um and then the other one is avocados.
00:51:11.414 --> 00:51:16.961
I slept on avocados so hard for the first like forty years of my life.
00:51:16.961 --> 00:51:23.411
I don't even know what I was doing because avocados are like God's gift to humanity and I will never stop eating.
00:51:26.902 --> 00:51:33.820
I do, I do really I like the opportunity of what cardio provides me.
00:51:33.820 --> 00:51:36.240
And I don't think I've ever spoken about this.
00:51:37.463 --> 00:51:45.070
When I'm doing cardio, and I'm not talking like zone two is it's cardio, but it's not really you're you're not challenged that much.
00:51:45.070 --> 00:51:50.425
The time is the challenge because you're like, God, it's 30 minutes, I got another 15 minutes, I just want to get off the stupid treadmill.
00:51:50.425 --> 00:51:52.076
Like that's a bit of a challenge.
00:51:52.280 --> 00:52:03.445
But if I'm doing like zone two sprints, or sorry, not zone two sprints, like a zone five sprints, or some sort of repeat that requires a higher breath rate or something like that, it's it's hard.
00:52:03.445 --> 00:52:04.626
I want to get off.
00:52:04.626 --> 00:52:06.306
I want it to be over.
00:52:06.487 --> 00:52:15.590
And I I will I will tell myself these little compromises, like, Aaron, you don't have to do eight rounds today, only only five rounds, right?
00:52:15.590 --> 00:52:23.090
And then I finish that fifth round and there's that little voice in my head, and it's like, Do the eight rounds, you fucking pussy.
00:52:23.103 --> 00:52:25.646
And I can't say no to that voice.
00:52:25.646 --> 00:52:27.706
And I I do like that.
00:52:27.706 --> 00:52:36.492
Cause if you've ever seen me do my cardio, like I'm a f I'm falling apart for no reason, but it's that voice in my head that I never can say no to.
00:52:36.492 --> 00:52:40.246
And I always take the extra, extra rounds.
00:52:40.246 --> 00:52:41.476
And I do really like that.
00:52:41.476 --> 00:52:49.572
Because that's a I don't know, I feel like that's self-development s sort of thing, like not taking the easy way out and pushing and committing to those things.
00:52:49.572 --> 00:52:51.523
So I do really like that.
00:52:52.599 --> 00:52:53.190
When I'm done.
00:52:53.190 --> 00:52:55.641
I feel very proud of myself when I'm done.
00:52:55.782 --> 00:53:00.626
But a health habit that I would say I've adopted in the past few years, ordering my own blood work.
00:53:01.186 --> 00:53:06.630
I I think health means different things to different people.
00:53:07.052 --> 00:53:17.295
And I think we've reached this part and I'll speak about the United States because obviously that's what we feel most comfortable with where they say health is this, right, for everyone.
00:53:17.295 --> 00:53:23.677
And that means you get whatever one set of labs per year and it's a fucking CBC and a C C P sort of thing.
00:53:24.369 --> 00:53:27.532
I I decide what health is for myself, right?
00:53:27.532 --> 00:53:38.697
And and I will spend my money to go get lab work and those sorts of things to make sure that I can live my life to the level that I want to, and I am in control of that, not my GP that I see.
00:53:39.103 --> 00:53:40.775
honestly zero times per year.
00:53:40.775 --> 00:53:45.556
So that is one thing that I I would say, and I don't think enough people know about it.
00:53:45.556 --> 00:53:47.557
You can go get your own blood work.
00:53:47.557 --> 00:53:50.719
It is very it has become very cost effective.
00:53:50.719 --> 00:53:56.802
Um so if you you ever want to know or you go see your GP and they say, oh you're young.
00:53:56.802 --> 00:54:04.416
You don't need this I you can just go get whatever you want tested and most of the time it's under $200 or something like that.
00:54:04.650 --> 00:54:04.990
Yep.
00:54:04.990 --> 00:54:05.851
Yep.
00:54:06.532 --> 00:54:06.922
All right.
00:54:06.922 --> 00:54:12.554
Any idea of a purchase under a hundred dollars that has improved your training the most?
00:54:12.773 --> 00:54:16.074
I have some off the top of my head if you uh do not.
00:54:16.235 --> 00:54:19.956
So uh for me it's cuffs and straps.
00:54:19.976 --> 00:54:22.007
So I love my cuffs.
00:54:22.007 --> 00:54:25.199
I use them for every cable movement that I can.
00:54:25.199 --> 00:54:29.800
Any lateral delt movement, any Y rays, distraction type stuff.
00:54:29.800 --> 00:54:33.802
I use them for peck flies uh on the cable machine.
00:54:34.025 --> 00:54:36.579
I uh I just use my cuffs as much as I can.
00:54:36.579 --> 00:54:37.670
I love them.
00:54:37.670 --> 00:54:41.293
And I think there's so much value in those on on cable machines.
00:54:41.293 --> 00:54:55.766
And then straps, whether it's VersaGrips or regular old like powerlifting straps, like you just can't get the most out of your pulling movements, especially an RDL, but also like a pull down and a pull up if you're not strapped in.
00:54:56.233 --> 00:55:01.090
Yeah, I I I think to what I have in my gym bag, I keep my Versa grips in there.
00:55:01.090 --> 00:55:02.132
I agree with that.
00:55:02.132 --> 00:55:07.500
And one that I really like, and this is a little bit, I guess, of a personal preference, I do love the cuffs, like you said as well.
00:55:07.880 --> 00:55:10.744
Rubber D-handle grips.
00:55:10.744 --> 00:55:12.715
I hate the steel metal grips.
00:55:12.715 --> 00:55:13.076
yeah.
00:55:13.076 --> 00:55:13.996
Yeah.
00:55:14.300 --> 00:55:14.780
Yeah.
00:55:14.780 --> 00:55:16.692
think the rubber ones, they're much more comfortable.
00:55:16.692 --> 00:55:22.364
And then if I'm doing flies or something, I think this is an errand problem with a a distance to something.
00:55:22.364 --> 00:55:28.706
But the metal one usually digs into like my whatever this the the pinky side wristbone is on my right arm.
00:55:28.706 --> 00:55:31.307
And it like like fucking hurts really badly.
00:55:31.307 --> 00:55:40.931
Uh so I will always use the rubber ones and I think they're like like 18 bucks on Amazon or something like that for for a pretty decent set.
00:55:40.931 --> 00:55:46.014
That I think is a very, very good So then any like anything you would use a D handle for.
00:55:46.014 --> 00:55:49.193
I'm using this rubber one and it it feels much better.
00:55:49.193 --> 00:55:50.306
Yep, I agree with that too.
00:55:50.306 --> 00:55:52.503
All right.
00:55:52.503 --> 00:55:56.884
What's your favorite lazy, healthy meal when you don't feel like cooking?
00:55:57.065 --> 00:56:01.179
Yeah, so I'm gonna go with uh oats, quick quick oats.
00:56:01.179 --> 00:56:09.668
I put water in them, a little bit of salt, I put it in the microwave for 90 seconds, it comes out, scoop of protein powder and some frozen berries.
00:56:11.150 --> 00:56:19.759
If I have a lot of fats I wanted to add, maybe I put chia seeds in there and cook the chia seeds or a nut butter after it comes out.
00:56:20.043 --> 00:56:20.523
Sweet.
00:56:20.523 --> 00:56:21.403
I'll give you two.
00:56:21.403 --> 00:56:26.786
Um my first is is a shake I call the PB Dream, Peanut Butter Dream.
00:56:27.217 --> 00:56:38.893
the basis of it is essentially just ice, like eight ounces of milk, a two tablespoons of peanut butter, and a banana, and a scoop and a half of vanilla whey protein.
00:56:39.012 --> 00:56:41.894
so that'll get you something really, really yummy that's that's healthy.
00:56:41.894 --> 00:56:48.498
But then I'll usually add in spinach, a little bit of like vanilla Icelandic yogurt.
00:56:48.634 --> 00:56:54.034
And maybe some other berries like strawberries, blueberries, raspberries, whatever I've laying around the house.
00:56:54.034 --> 00:56:57.413
Um, and I'll mix all that together and that's fucking money.
00:56:57.413 --> 00:56:57.873
I love it.
00:56:57.873 --> 00:57:07.804
Uh and then the other thing I do is I'll take a David bar, David Protein bar, and uh a handful of almonds and a piece of fruit, and that works really well as well.
00:57:10.054 --> 00:57:10.677
All right.
00:57:10.677 --> 00:57:16.036
Uh does the order of exercises matter when training?
00:57:17.114 --> 00:57:18.246
Yes it does.
00:57:19.547 --> 00:57:32.119
The your priorities go earlier in the in the day, where you have more energy, you're less fatigued, your technical proficiency is higher.
00:57:32.119 --> 00:57:43.447
I think to to really answer this question basic in in a very basic analogy, do the order in which you do the things in your day matter?
00:57:43.588 --> 00:57:44.418
Right?
00:57:44.420 --> 00:57:46.572
If it's the end of the day and it's 8 p.m.
00:57:46.572 --> 00:57:54.543
and you're tired and your child wants attention, are you going to be able to provide the same level of attention that you do at first thing in the day?
00:57:54.543 --> 00:57:57.085
Like any any any arrangement.
00:57:57.105 --> 00:58:04.347
Things that are higher priority should generally go earlier when we have control over the order.
00:58:04.347 --> 00:58:09.768
Obviously, with the analogy that I used, we have a job and things that we need to do that can impact that.
00:58:09.768 --> 00:58:18.289
But when you go to the gym, there isn't you you're not r relegated to the same control over your your exercise order.
00:58:18.431 --> 00:58:21.896
I would put the things that matter most to you earlier in the session.
00:58:23.614 --> 00:58:24.936
Yeah, it absolutely matters.
00:58:24.936 --> 00:58:39.105
Um, but it's interesting that you said the things that matter the most to you in the beginning, because I think that another way that people would often say that, which I think is actually wrong, is the things that are the the hardest or the most technically demanding go in the beginning.
00:58:39.105 --> 00:58:47.192
And so I think you can refer back to our question on the RDL from earlier, as far as like the question was, would you ever put RDL at the end of the workout or the beginning of the workout?
00:58:47.192 --> 00:58:48.050
Like where would you put it?
00:58:48.050 --> 00:58:52.373
And I think the answer to this question of exercise order mattering is exactly the same question.
00:58:52.373 --> 00:59:00.954
Like, A leg curl before an RDL could make total sense if that's the thing in your program that you're trying to to do.
00:59:00.954 --> 00:59:11.393
If you're trying to use less weight on your RDL and the leg curl is the priority, then putting the leg curl before the RDL makes as much sense as somebody else putting the RDL before the leg curl.
00:59:11.523 --> 00:59:17.039
and so order of exercises 100% matters, but there isn't a right or a wrong order.
00:59:17.039 --> 00:59:21.322
There's the order that is in line with your training priorities.
00:59:21.775 --> 00:59:22.266
I love that.
00:59:22.266 --> 00:59:24.094
I think that makes perfect sense.
00:59:27.226 --> 00:59:30.782
And then this next okay.
00:59:30.782 --> 00:59:36.230
how might you strategize a four day push pull legs upper split for bringing up chest and arms?
00:59:36.230 --> 00:59:43.568
I mean, maybe this isn't exactly you because you're trying to bring up your your back, but you're on the similar split with I anyway, curious on your response here.
00:59:45.206 --> 00:59:48.277
Yeah, so I I'll I will answer the question first.
00:59:49.378 --> 00:59:52.509
So with a push pull lower upper split, right?
00:59:52.509 --> 00:59:58.081
And what that means is we have three upper sessions.
00:59:58.081 --> 01:00:06.934
One is dedicated to push, one is dedicated to pull, and one is as a mix for the session that has both, right?
01:00:06.934 --> 01:00:09.304
The the so let's let's start with the upper session.
01:00:09.579 --> 01:00:13.320
I'm going to put chest and arms at the top of the session, right?
01:00:13.320 --> 01:00:19.512
And then my back movements would go after arms, which is sounds counterproductive.
01:00:19.512 --> 01:00:28.396
But in this context, arms, which I'm assuming means biceps and triceps for this context, is more important than back.
01:00:28.396 --> 01:00:31.489
So I'm gonna place that higher in the in the exercise order.
01:00:31.489 --> 01:00:43.873
Uh, and then if you're someone like me, Who 80% of my back movements is really just biceps and forearms, it would probably benefit my back because then I can't do that anymore.
01:00:44.795 --> 01:01:02.177
And then on the the the chest or the push day, I'm going to probably dedicate more stimulative um chest movements to that day and I might even deprioritize other typical push programs.
01:01:02.177 --> 01:01:05.460
So I might not have anything for the anterior delt.
01:01:05.460 --> 01:01:16.210
I may not even have anything for the lateral delt if we really just don't have enough exercise slots based on how long each of those four sessions can be.
01:01:17.190 --> 01:01:27.882
And then maybe on my pull day Again, I put biceps before back because it's a priority.
01:01:29.920 --> 01:01:32.440
So I probably would take a little bit of a different approach here.
01:01:32.440 --> 01:01:40.753
I think I would probably keep the push and the pull day exactly as I would anyways, where they're in the same order from biggest muscle group to smallest.
01:01:40.753 --> 01:01:43.233
I'd probably go back then bicep, et cetera.
01:01:43.233 --> 01:01:48.215
And I would simply just use that second upper body day to do just chest and arms.
01:01:48.215 --> 01:01:50.715
Um and I think either way works.
01:01:50.715 --> 01:01:52.646
I think Aaron's approach is totally fine too.
01:01:52.646 --> 01:02:07.351
Uh I j I just think uh for me, like I would rather make sure that I'm taking care of The non-priority muscle groups on those first two days, and then making sure that the last two days are more dedicated specifically to the groups I need to bring up.
01:02:07.351 --> 01:02:11.864
So that last upper day would probably have no back and no dealt work.
01:02:11.864 --> 01:02:13.635
It would just be chests and arms.
01:02:13.675 --> 01:02:21.106
And then on the push day, uh there would be a sufficient amount of lateral delt work in there for sure.
01:02:21.106 --> 01:02:27.605
Um, and obviously all the rest of the chest and the other pushing muscle groups and the other pulling muscle groups on the side.
01:02:28.583 --> 01:02:40.925
One of the things that I really like you like what you did because when I first read this, my initial the answer I wanted to give were I would change the split if that was the priority.
01:02:40.925 --> 01:02:45.530
And that's kind of what you did without really doing it instead of upper.
01:02:45.898 --> 01:02:58.407
Which chest chest and arms technically is could be considered upper, but you're just like, Yeah, that second day I'm just dedicating or that that that non, you know, f uh filled day I'm just gonna dedicate solely to chest and arms.
01:02:58.407 --> 01:03:00.028
So I I love your answer.
01:03:00.028 --> 01:03:01.650
I think I think it's great.
01:03:01.653 --> 01:03:02.335
Cool.
01:03:02.335 --> 01:03:03.226
Well that's all we got.
01:03:03.226 --> 01:03:10.884
We did have uh a really a l a bunch of questions about about pregnancy and fertility and stuff like that.
01:03:12.465 --> 01:03:18.422
but we're gonna punt those to another week as they could be like super consuming and take half the episode.
01:03:18.422 --> 01:03:20.925
So we'll let Aaron address all these questions at some point.
01:03:20.925 --> 01:03:23.387
We didn't forget about you, but just not today.
01:03:24.467 --> 01:03:28.943
So, all right, guys, that is what we have for July 2026.
01:03:28.943 --> 01:03:30.396
As always, thank you for listening.
01:03:30.396 --> 01:03:34.862
Any questions on any of this, drop below in the YouTube comments, please.
01:03:34.862 --> 01:03:36.764
And Brian and I will talk to you guys soon.