Exercise Is Making You Weaker! -The H.I.T. Files Ep 1

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Welcome to the hit files with Sam Wilson for
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those of you not familiar hit stands for high
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-intensity training This is going to be a brief
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podcast videocast whatever in the world. It's
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called nowadays I don't know I've got if you're
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familiar with my podcast or that's how you found
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me I have the make it out alive or the MOA broadcast
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with Sam Wilson you can find that on Spotify
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You can find that on my youtube channel Sam Wilson
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gear convoy Wilson custom knives You can also
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find it at the website gearconvoy .com. We have
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all the episodes there and it's on almost all
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Apple podcast Spotify Amazon all the different
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podcast providers So there you go. That's information
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on that that particular show I've been doing
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for we're in the second season. I started that
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nearly 2025. It's more of a situational awareness
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outdoors and survival based show Preparedness
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and so forth and I had done part of that in my
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opinion. I'm gonna try and keep this brief so
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we can have some good content in this and get
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down to the actual topic at hand here momentarily.
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But I didn't want that show to be overtaken by
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the high intensity training segments and so forth.
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Being physically fit is absolutely a very important
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part of survival. I have been involved in high
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intensity training and just training with weights
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and barbells and fitness conditioning for well
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over 30 years now. And I've been training myself
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and other people in an on and off again fashion
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for nearly the same amount of time. with fantastic
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results. I don't have any doubts or questions
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as to whether or not high intensity training
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works. It absolutely does if you're willing to
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put in the work and endure the discomfort that
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comes along with doing it properly to failure.
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So that's what this show is going to be about.
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We're going to keep this show. The first episode,
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which is this one, is probably going to be, I
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don't know, 10, 12, maybe 15 minutes, depending
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on how much I ramble on throughout the episode.
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I didn't want to hijack the other show and make
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it exclusively about high intensity training
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because the segments that I did got a lot of
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feedback and emails and questions. If you have
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any emails or questions for us or feedback, you
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can email us at info at gearconvoy .com. We'll
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probably put the link in the description and
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that way you can just do it that way. This is
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just done real informally where I've got a sound
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booth where I do most of my shows and stuff in.
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We're just out in the shop right now, so this
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is going to be real simple. The lighting's not
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going to be that great. The sound probably not
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that great either, but let's go ahead and grip
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it and rip it. So for those of you that don't
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know, what is high intensity training? Over the
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years, this is not a new concept and probably
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very little to anything that I'm going to say
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in any of these episodes in the Hit Files will
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be new information. This has been around for
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a very long time and there have been people that
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are somewhat famous or have notoriety in the
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bodybuilding and weight training and physical
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fitness world that have used this and have espoused
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these ideas and have trained with them and even
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expounded upon them and extrapolated upon them.
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I'm not going to be using those names because
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I don't like using people's names to write on
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their shoulders or write on their back for clickbait
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and so forth. Nothing wrong with any of those
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guys at all. If you do even a modest level of
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research into high intensity training, you're
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going to find all the people that are involved.
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It's very, very public knowledge. There are very
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few secrets in the world now that the internet
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is around. So, that being said, high intensity
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training simply boils down to a couple of basic
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concepts. Probably the most important one is
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you do each set to a point of momentary failure,
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meaning if you do a set of barbell curls, you
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curl until you simply cannot, in good, clean,
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strict form, or relatively strict form, do another
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clean, safe rep. Now, it doesn't mean you do
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25 or 30 reps necessarily, but you need to be
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in the appropriate rep range for the muscle that
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you're training. Now, for some people, this is
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going to be the same basic rep range of 6 to
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10, or 8 to 10, or 10 to 12 for their whole body.
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For other people, it's going to be a different
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rep range, and that can only be found through
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experience. I'll illustrate. Because I keep track
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of all of my workouts, which I strongly advise
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you to do as well, I know for sure that my biceps
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tend to thrive in the four to six rep range.
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Meaning, when I start off with a weight, let's
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say 100 pounds, doesn't matter, it's a nominal
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figure, let's say 100 pounds, if I can do four
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repetitions with a barbell curl for 100 pounds,
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Then I fail on repetition number four. I can't
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get any further up. I can't hold it anymore.
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I complete the rep, but then I simply can't get
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anything close to a number five repetition. Then
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I'm done. The next workout, which will be a couple
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of days later for the biceps, I will almost guaranteed
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hit five or six repetitions with that same hundred
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pound level. When I hit six repetitions, I need
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to go up and wait. So I have a good amount of
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strength but a lower amount of endurance with
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the biceps muscles, okay? My triceps, oddly enough,
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are the exact opposite. They're just getting
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warmed up at 6 to 8 or even 10 repetitions and
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they thrive in the 10 to 12, even 14 to 15 rep
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range. If I hit 12 to 14 repetitions on a triceps
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exercise, whichever exercise it is, I will be
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stronger the next workout and sometimes go up
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5 or 10 pounds per exercise the very next workout
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two to five days later or whatever it winds up
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being on that particular cycle. So you have to
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find those rep ranges and then the again one
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of the biggest cornerstones of this type of working
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out of exercise is doing one clean set to failure
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per body part then moving on and then when you're
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done get out of the gym give yourself time to
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recover forget the gym leave the gym at the gym
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and move on. Okay, because the most important
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part after you've hit that that whatever you
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want to call it You flip that switch that triggers
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growth in the muscles The most important part
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next is to allow your body to recover If you
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are trying to go for hypertrophy if you're trying
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to get bigger and stronger in the muscles Okay,
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you want to you want to trigger growth if you
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do that successful Let's say you do that that
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barbell curl and you hit six repetitions with
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a hundred pounds or whatever it is that works
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well for you and then you go back in the very
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next day and do it again, you're going to be
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weaker and you're going to short circuit that
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whole growth situation. So the secondary part
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of the high intensity training is to give yourself
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time to recover. That'll be in further episodes
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if we keep doing this, but typically you want
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to give yourself two to three or even four days
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in between workouts once you get this down. Now
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most of the time I will do full body or at least
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half body workouts And so whenever you do this,
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two workouts per week, when you get to at least
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a reasonable level of strength, you're not overlapping
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your muscles constantly. And whenever you're
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younger, all you want is to be as bigger, stronger,
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and faster as possible, as quickly as possible.
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And that's understandable. I was the same way
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when I was younger. I wish I could say I was
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still young. But. Once you've been doing this
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for a while, you realize slow and steady is what
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wins the race. And again, we're going to get
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into all of these concepts later on, but the
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overriding point of all of this is you want to
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go in there, keep track of your workouts on paper,
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on purpose, as they say, and then track those.
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Give yourself, hit that failure. Again, do it
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safely. Consult a physician is always a good
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idea. I don't know if anyone's ever done that
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in the history of exercise, but you should. Make
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sure you're safe and you know what you're doing.
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And then after you've triggered that growth,
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you want to give yourself time to recover. And
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that kind of brings us into the point of today's
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episode, which is exercise is making you weaker.
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What in the world does that mean? Well, let's
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dig in a little bit, shall we? Some estimates
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or studies estimate that between 10 and up to
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20 % of athletes are experiencing symptoms associated
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with overtraining syndrome. Other studies suggest
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between 30 and 60 percent of endurance athletes
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will experience overtraining or non -functional
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overreaching at some point during their careers.
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What are the symptoms? Loss of strength, poor
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recovery, fatigue, loss of motivation, and declining
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performance. Now, in my personal opinion, Both
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of those estimates are far, far too low. I think
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it is much, much closer to 100 % of athletes
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that truly get in there and train hard are going
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to experience overtraining at some point. Whether
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they experience the physical or the psychological
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aspects more severely is going to depend on the
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athlete and their particular sport. Let me get
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a quick sip of water here. One of the insidious
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things or I should say the insidious nature of
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over training when it comes to weightlifting
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Is a lot of athletes a lot of trainees a lot
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of weightlifters bodybuilders, etc They don't
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really know what they're looking for Because
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they go in there and they do the standard marathon
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workout that's been in vogue for decades and
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that people have been espousing these these influencers
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online most are a lot of which I should say in
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my opinion are an absolute joke. They have no
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idea what in the world they're talking about.
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They're only parroting what AI has told them
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or something they read in some muscle magazine
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or something that some gym bro told them and
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a lot of these things are complete nonsense.
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They're utterly ridiculous and stupid and they
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will either get you hurt or severely retard your
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training results and progress. They're worthless.
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That's not to say all of these influencers and
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gym bros and whatever you see on social media
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and wherever else, some of them I'm sure are
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very good in getting back into this world of
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physical fitness and training and so forth insofar
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as the online portion of what the media has to
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say about all of it. Recently I saw a bunch of
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stuff online, social media, YouTube and so forth
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where a lot of these guys are absolutely ridiculous.
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The stuff they're saying and doing is not going
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to help anyone for some of them. And for others,
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it's only going to help if you're on steroids
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or growth drugs or whatever else, some type of
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performance enhancing substance. Because you
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would be shocked at how easy it is to overtrain
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the average trainee, the human body. It simply
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cannot stand that much in the way of high intensity
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training if you're doing it properly. Or unless
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you are an extremely genetically gifted individual,
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which by definition most of us are not. just
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the way that it is. It doesn't matter what you
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want. Reality doesn't care about your feelings
00:11:03.690 --> 00:11:05.769
and unfortunately that's the way it goes. Most
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people are average by definition and then you've
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got some people that are so far down the line
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that they have almost basically their genetic
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material is just one or two steps above trash.
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Sorry to say it, that's the way it is. They can
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do almost anything in the gym and they're going
00:11:20.830 --> 00:11:22.789
to get very very little in the way of results
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because unfortunately the genetic material is
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just not there. Then you have people at the opposite
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end of the spectrum. These are the people who
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are the champions in bodybuilding and other sports
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that they can go and look at a barbell and they
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turn into an Adonis. They have almost record
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-breaking performances simply by hanging out
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at a gym. So for the average person though, especially
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if there are no PEDs involved of any kind, one
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of the most important things is recovery. And
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that is really the crux of this episode and we're
00:11:53.509 --> 00:11:55.389
going to try not to run this too awful long.
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I want to relate to you because again we talked
00:11:57.269 --> 00:12:00.529
about the insidious nature of overtraining when
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it comes particularly to weight training, okay.
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Most people they're happy to gain 10 or 20 percent
00:12:08.649 --> 00:12:12.070
in their strength over a six to eight week or
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a even longer six to eight month training program.
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In reality you should be seeing that level of
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strength gain in a couple of weeks. if you're
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working out properly. Now if you're a more advanced
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trainee, if you're getting closer to the end,
00:12:26.129 --> 00:12:28.169
the limit, the upper limit of your genetic ability,
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then it's going to slow down no matter what because
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your body simply can't do anymore. Everyone has
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an upper limit beyond which you simply cannot
00:12:35.590 --> 00:12:38.230
get bigger and stronger without using either
00:12:38.230 --> 00:12:41.090
PEDs or whatever. And even then, if you're on
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heavy levels of steroids or other hormones or
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whatever else, you're still going to have a limit
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where you simply can't go any further. Now the
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closer you get to that limit the more your progress
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tend to slow down and also the deeper you dig
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into your body's ability to recover and bounce
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back from a workout Okay, but again, we're gonna
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get into those in a different a separate episode
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We're trying to lay the broad strokes for high
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intensity training here on this particular episode
00:13:07.889 --> 00:13:12.250
of the hit files now Because it's so difficult
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And because people sites their expectations are
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so low, they expect to basically go in there
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and gain two or three reps in two or three workouts
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or two or three weeks of working out. They don't
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realize how severely retarded their progress
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already is due to probably over training. In
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other sports, though, it's much more dramatic.
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I want to share a brief story with you. This
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one takes us back to the 80s in the early 80s.
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Alberto Salazar. was considered one of the greatest
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distance runners in the world. He had won the
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New York City Marathon three consecutive times.
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He had won the Boston Marathon. He held American
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records and was widely regarded as one of the
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toughest endurance athletes in the world. So
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what happened? Obviously, Alberto Salazar was
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a hard worker. He was motivated. He had the genetic
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gifts to attain a very, very high level of success
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on his chosen field and endeavor. But what began
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to happen? He started to push more and more and
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more. He subscribed to that, if some is good,
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more is better theory. And so if 100 miles a
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week was good, then let's do 120. If I get good
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results doing 120 miles a week, let's go ahead
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and make it 150. And he kept pushing and pushing
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and pushing until guess what happened? His performance
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started to decline. He started experiencing repeated
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injuries, illnesses. chronic fatigue, and declining
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performances. The more he pushed, the less his
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body seemed to respond and seemed to be willing
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to give back to him. He was training more and
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getting less. What was happening? Well, we know
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that these are the classic symptoms of overtraining.
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He had simply depleted whatever reserves his
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body had left to give. Now, in that particular
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case, it was very dramatic what was going on.
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He was starting to decline very quickly in his
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levels of different performances, apparently.
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as opposed to continuing to grow more and to
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improve. In the gym, it's a little bit more difficult
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if you're not keeping track of your workouts
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to understand and to be able to track and chart.
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Whether you're improving or declining, there
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are some guys that go there, they go to the gym,
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let's put it like this. If you want to decide,
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if you want to know if high intensity training,
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if HIIT is right for you, if it's going to work
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for you, if you like to go to the gym every day,
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then it's probably not going to be for you. If
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you like to spend hours upon hours hanging out
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with your gym bros in the gym, it's not right
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for you. If you like to spend your time playing
00:15:41.740 --> 00:15:43.840
on your phone, listening to music and trying
00:15:43.840 --> 00:15:46.440
to pick up people while you're at the gym, this
00:15:46.440 --> 00:15:48.799
is not for you. If you like to hang out and pump
00:15:48.799 --> 00:15:50.539
and pose in front of the mirror and you're more
00:15:50.539 --> 00:15:52.700
concerned with looking good than you are performing
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good, then chances are it's not going to be right
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for you. However, if you want to get the best
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possible results in general, from the least amount
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of time and effort spent in the gym, then you've
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come to the right place. If you want to get stronger
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as quickly as humanly possible without using
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PEDs and other performance enhancing things and
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substances, this may just be the absolute perfect
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thing for you. If you want a fantastic level
00:16:19.870 --> 00:16:23.929
of both anaerobic and aerobic strength and cardiovascular
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fitness, then this is absolutely the best way
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to do it in my opinion. So you think about that
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and you decide what your goals are and you decide
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whether you want to spend hours upon hours pumping
00:16:35.450 --> 00:16:38.629
and posing and flexing in the gym and slinging
00:16:38.629 --> 00:16:41.129
around heavy weights and possibly injuring yourself
00:16:41.129 --> 00:16:44.769
and working out and enduring seemingly endless
00:16:44.769 --> 00:16:48.549
levels of hard work, but with relatively low
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intensity compared to high intensity training.
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And if that's where you want to spend your time,
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then by all means, do whatever in the world you
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want. But if you think that's the most efficient
00:16:56.610 --> 00:16:59.509
way to get bigger faster and stronger Then you
00:16:59.509 --> 00:17:02.450
are wrong and we will be happy to prove that
00:17:02.450 --> 00:17:04.910
to you and help you I'm not making any money
00:17:04.910 --> 00:17:07.009
off this a lot of these influencers and Jim bros
00:17:07.009 --> 00:17:08.710
and other people they found a way to monetize
00:17:08.710 --> 00:17:10.849
this and that's great for them People that have
00:17:10.849 --> 00:17:13.049
other done other things have found a way to attach
00:17:13.049 --> 00:17:15.910
this to a dollar symbol and and dollar sign to
00:17:15.910 --> 00:17:17.890
make money And that's great for them. I have
00:17:17.890 --> 00:17:19.829
nothing to gain I'm doing this because I have
00:17:19.829 --> 00:17:22.369
helped a number of people in the past a relatively
00:17:22.369 --> 00:17:25.700
large number for me By training them and showing
00:17:25.700 --> 00:17:27.579
them how to do this and get in good shape And
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it's done a tremendous wonders for me to be in
00:17:30.200 --> 00:17:32.700
at least reasonably good shape with a minimal
00:17:32.700 --> 00:17:35.519
amount of effort And I want to share with others
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I see the stuff that people are doing online
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and social media and the constant injuries that
00:17:40.980 --> 00:17:44.119
we're seeing and I think to myself You know there
00:17:44.119 --> 00:17:46.799
has to be a better way. We don't want to sit
00:17:46.799 --> 00:17:50.539
here and keep doing this endlessly and so If
00:17:50.539 --> 00:17:52.119
you think that knowledge might be useful to you,
00:17:52.259 --> 00:17:54.859
then feel free to keep listening, like and subscribe,
00:17:55.099 --> 00:17:57.240
or whatever, or not. I don't care. I'm not charging
00:17:57.240 --> 00:17:58.880
for this just like I don't charge for the make
00:17:58.880 --> 00:18:02.460
it out of live broadcast gearconvoy .com. So
00:18:02.460 --> 00:18:03.819
that's going to go ahead and wrap up this episode
00:18:03.819 --> 00:18:06.220
of HitFiles. We'll be back with more.