High Intensity Training Explained | Drew Baye | Full Length HD

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Drew Baye is easily one of the most knowledgeable exercise authorities on the planet, has extensive experience training clients one on one, and is the author of the world's most popular high intensity training blog.

Drew has had the opportunity to meet and learn from the some of the most knowledgeable people in history regarding exercise, including Nautilus inventor Arthur Jones, Ellington Darden, Ken Hutchins, Jim Flanagan, Joe Mullen, John Little, Greg Anderson, Doug McGuff, Ryan Hall and others.

Visit Drew at http://www.Baye.com

i had just got done ocr apologized to
drew

doing to do him

the skies possum

disguised way very well-known personal
trainer orlando and internationally to

actually

through its great logging day dot com is

one of the best blogs i believe ever
written

on exercise legacy kind of long stretch
but i wanted to be true

ivory purely every some of those
multiple times

so left early on us for a long time so
gastric

undergo or a lot of stuff that anthony
the contra break it down into little

more about cracked that there's more of
the

than the theory

as was start out there saying at town

zeke

is not nearly as important as game
obviously

yeah there are people out there who are
not very good shape it they've got

they're going to outdo somebody who
doesn't thingy appts

everything else is equally got two
people get the same name

the one with the better physical most
likely turned up for a moment home so

anything that you can do

to improve

now as far as the city valentine not
talking about body will lie in the end

the sense that most people think of

lot of people think body going and they
think about

the uh...

political free pageants

that you see in the bodybuilding
magazines

most women look at these guys and they
do not find an attractive

if anything they're disgusted by now

it's in a unnatural level of development
that's not something that's healthy is

not something that's normal

and it's not something is going to get
anywhere with most women

outside of maybe a couple freaks that
are really into that kind of thing

so we're not talking about

developing

massive physics also not talking about
getting down there

los single-digit body fat levels

having the ads is nice but

ultimately it doesn't make

that fugitive differences long as you
have a low enough body fat level that

look reasonably good

used to be obsessed with used to be

rediculously stripped him of my dad to
the point where

most of the time

everything i it was away everything i it
was measured out and i maintained

where on a six or seven percent all the
way through college until

i was out with a couple my coworkers in
our boss on their way into a restaurant

course

given the weight of a hard time not have
to have chicken have to know how many

ounces that's coming out of the
vegetables also their stuff

and he finally got sick at least army
said not at some point in price

and i said why don't you know i need to
keep it has started the whole body fat

andy's dot said

thanks

most women a decided whether they're
going to fuck you are not

long before this senior apt

and after that i didn't worry about too
much

and honestly then make quite that much
of a difference

as you want to have some muscle

you want to be relatively wayne

but there's no need there's really no
benefit to going to come into that kind

of extremes at a competitive bodybuilder
one

to break it down into different topics

building muscle and losing fat

and starting with the building must

you've got a couple basic principles and
most of this comes down to stress

physiology

they're trying to build muscle what
you're trying to do is send a message to

your body

that the amount of muscle currently have
is inadequate to meet the man said to

environment displacing out

and we do that by exposing your muscles
to a stress

tension that is greater than what
they're accustomed to during day-to-day

activity

we're trying to say the body

this a lot of muscles inadequate to do
the job that it has to do

and he talked about intensity

the odd difficulty level and mentioned
going to failure earlier

if you're working your muscles against
the level of resistance working and i

guess uh...

something that is not so difficult

something that they're accustomed to

you're not sending a message to your
body that it needs to produce an

adaptation

if it is straps

that is not

greater than what the body normally
counters

there's no benefit there's no reason to

improve the body's capability to adapt
or capability to handle that stress

and a lot of ways

it's like getting a suntan

if you were to go outside

a cloudy day

so the middle of january

and you have a

typical level someone not too intense

not they're really low either not enough
that's been stressors enough is going to

stimulate any kind of production of tam

same kind of thing is the case when you
look at what has to do something that's

moderately challenging but not for the
what your muscles are accustomed to

and this is what you see most people
doing when they go into the gym go down

to go through the motions and do a
couple sets couple different exercises

for biceps just a couple things

but they never really worked anywhere
near far enough

to produce anything near

amd meaningful work

baltimore their bodies and say

this is something that we need to change
to be able to handle in the future

general aidid

or how many people here are familiar
with priya prince for the eighty twenty

roll

general

about

eighty percent your results come down to
about twenty percent of the things that

you do with trent

of those twenty percent the absolute
most important thing

and i think that everything else is
going to be based on his that intensity

if you do not have a high enough
intensity high enough a level of effort

into training

and nothing else to do is going to make
any difference the exercise selection

won't make any difference

the number of exercises how often you
train

nothing else will matter

if you don't have a very

hi level of intensity

and by a high level of intensity i'm
talking about working them also

it is beyond it

significantly beyond anything that your
body counters on day-to-day basis

for example

if a person

could lift two hundred pounds easily

fifty times twenty times up in a
particular exercise

if they continually do that same wait
for that same number

over and over again

they're not challenging their body to do
something that is significantly beyond

its current capability

however

if they attempt to lift

say a hundred fifty-pound and that
particular exercised and it was so

difficult that after

say seven or eight strict repetitions
they got to play

where it became began to become
difficult to left

muscle start burning their breeding
petting and yet they continued to

attempt to lift it was so they got one
or two more exposed

and then it started to slow down

and they continued to try but they could
barely move it

and they still attempted a completed
another repetitious only got two eleven

or so

and we've got to the point where no
matter how hard they were contracted

if you would put gun to their head and
say do another repetition

and they could not continue beyond best

is the point that you want to get to

exercise and going to that point

you are essentially telling the body

that this is an absolutely

essential

that we are able to adapt to this so
that in the future

works close to the same level of
difficulty

we are able to handle it better

so your body

has no idea

that what you're doing is looking a
barbell or working against the machine

amply discussed about

evolution

anything in biology

exercise included only really makes
sense if you look at it and an

evolutionary standpoint

three million years

the only time that we works

that hard

is that something was trying to email us

or if we're trying to kill something
else to eat yet

from us survival standpoint those two
things are absolutely essential

obviously

something you to your dad if you can't
beat other things

and mainly again getting protein getting
fat spike telling other things he's done

anything

that is extremely challenging that was
that difficult is perceived by your body

to be able i forget situation

your body is only going to produce an
adaptation like an increased muscle

sized if it seems is absolutely
necessary because more muscle mass

is expensive metabolically for your body
to be able to maintain

now through training

hard enough

then there's going to be a limit to how
much your body can tolerate

the two biggest mistakes most people
make a third workouts

or to do way too much exercise too often

and that's

possible because they don't train hard
enough

if most people retrain as hard as they
ought to

have to cut their volume at least in
half in some cases much much more than

that

you're going back to you

again suntan

if you're lifting hard enough

if you're exposing your body to a
significant amount of stress the civic

leader muscles ability to

produce force to move against that
resistance

you're going to be stimulating and
adaptive responses exposing it to a very

very intense stress

if you're going out and getting a suntan
if you're laying out

noonan audits on a clear day

your supposing your skin to

a stress is stressing skin's ability to
protect your body

yes uh... radiation

up to a point very hard trainees and
stimulating adaptive response up to a

point

laying out an intense sunlight is
constantly in adaptive response

beyond some point

you're not stimulating any further
improvements

you're starting to cause damage that
your body's gonna require more energy to

recover from and if you expose your body
too much too often

you're going to end up with rather than
an improvement in terms of the death of

response

land up with a breakdown of the relation
with tissue in the case of exercise

too much

too often

rather than getting stronger eventually
get to the point where you get weaker

become more fatigue

case of a sudden sunlight eventually
instead of tenants and a burn yourself

long-term

innova skin cancer desparately leather
light skin

now if a person is training hard enough

and if they're not training hard enough
again

that's the main thing if you take away
nothing else yeah

frame extreme apart

if a person is not training hard enough

there's not going to be any

significant benefit but if they are

they have to be very very careful with
the amount of exercise they do

so that they don't go beyond the point
where they're stimulating improvements

into the point where they're just
breaking things down

now in addition to being careful about
the amount

it's important that a person

allow adequate time for their body
afterwards to recover from that stress

and

be able to produce the adaptive the
adaptation to it

again

coming back to something else but this
is the same with pretty much any stress

up to a point your body is able to
tolerate and adapt to stress

well any stress if you're exposed to it

amp too long

too often

eventually the exposure to that stresses
can overcome your body's capabilities

for dealing with

you're going to end up with damage to
whatever tissue whatever systems being

stressed

suntan

over time and effort burns and all sorts
of skin problem and the case of exercise

and specifically we're talking about
muscle overtime you just breakdown not

only muscle tissue but you have an
inflammatory response that

caused problems with the nervous system

bunch of other problems

eventually if you over trained enough
instead of getting stronger and you will

get weaker you'll have a loss of muscle
mass

now in practical terms as far as how
much exercise and how often

if there is completely from person a
person

again something i think it's easiest for
example

someone who has say yeah mediterranean

or

say it

african background is going to be able
to tolerate a lot higher intensity of

sunlight

and for a longer period of time more
frequently than somebody

from norway or somebody irish

my wife is filipino

you can be outside all day long

down august

clear skies

she's never had some plant life she
responds very quickly sheets

very very dark

never burns

i'm about a quarter irish

quer dusk were german border french

i don't have

anything and my background i want to get
better tolerate

you know a lot of sun exposure

if i were to try to do the same thing it
she was far spamming

odin the burn

and same of exercising varies from
person a person

what is too much for one person

might not be for another

now i know average

majority of people

are not going to benefit from training

for more than maybe twenty five

thirty minutes at a time

doing typically one separate two sides

of one exercise for all the major muscle
groups that's right in the middle

to the extremes you do have some people

who can train

four or five days a week and make
progress

even frightening in our hour and a half
at a time

for these people are not normal

and the other hand you have some people
who actually require up to to even three

weeks between workouts to make any kind
of progress at all

and that's a very very

limited amount of exercise these people
are pretty rare to there are one for end

of the spectrum

most people write about in between

the important thing for any individual
level and to be able to tell if you're

doing too much

too often is keeping accurate

records

of your workouts accurate records your
progress

yet if you're trying hard enough

you have to make sure your own overdo it

you have to not did too much we have to
not be too long

practically

to know whether you're doing too much or
too often

you have to know whether you're
improving on a regular basis

wells fargo muscular size increases are
concerned

even at very very good radha progress
not concede changes

on a daily

or a weekly basis

that's right

you might gain

yes starting out

incomes muscle not some people more time
people last

but that's not something that's really
easy to measure

so that you can't make adjustments on a
weekly basis if you're waiting in a

week's months at a time

to make measurements and adjust

you're wasting time getting to a point

where you can make a change where if
you're paying attention now

funny i work at work out basis you can
make a little short

if you're getting stronger

i work out to work out basis

you know you're training hard enough

you know you're not overdoing it where
yours over stress in the body and

preventing the adaptation from being
produced and you know that you're

allowing adequate time to between for
the body to completely recover

and produce that adaptive response

starting out

every exercise you do

you should write down

the exercise

the amount of weight used

my repetitions perform

the following workout

same thing

you write all went down

and you compare

if you're getting stronger

you know that you're not doing too much
you know you're training hard enough

you know you're lying at the rest of the
twenty if not

one of those things is missing rather
not stimulating improvement

you're doing too much over stress in
your body are now allowing it british

improvement or you're not adequate time

to recover from the effects the workout
preceptor

now in practical terms out they were on
a roll where we start with us now how

much to be starting out to be able to
compare

most people starting out

the best with a few exercises

and then gradually increasing now

up to the point where they start saying
that they're not making any improvements

and then they know that that's about the
top that's about as much bolinas they

can tolerate

and then from there

minimally

obviously you have to do nothing
exercise that you're working all the

major muscle groups

if you're not working a muscle it's not
improving

so that sets are absolute baseline need
to have at least a certain number of

exercises

this is actually what lesson what most
people assume that

you could actually work

all the major muscle groups in your body

ref small handful of exercise
effectively

minimal

if you get out of one heavy

compound

based on multi joint the confinement

a squat where the devil if you'd had
pollutes your hamstrings your quadriceps

and most people don't think about but
when you're doing any kind of squatting

or pressing movement

it's not just the hips and he's bending
but also the angles you're involved in

your account

if you're doing a press in the movement

in both a horizontal

univer complain

your work in your chester working your
shoulders are working your triceps

in doing so if you're doing essayist and
then press in the bar we are also

working the abdominal muscles and other
muscles are opening tame posture

if you're going to pulling movements
also in a horizontal

and vertical playing a role of some sort
of pulldown

you're going to work

everything in your upper back

the back of your shoulders church pews
yes

if we go from top to bottom would you
say

barbell squat worldwide press

a chace prasanna shoulder press other
barbell bench press

and outstanding press barbell ortiz
chest pressed former president xin

then if you're doing a rolling movement
a machine or cable roll bar below

and they

vertical point movement ira chin up

applaud

uphold them the xin between those who
get pretty much everything

from your traps all the way down

to your account

the polling movements between just those
two

forget everything your biceps your
forearms are involved in a time doing a

point movement

between just those two pushing movements
to get your triceps twice

you've got the front top of the shoulder

rebel toys are covered and time again
point movement as well as in academic

press movement and when when you get
pretty much entire perhaps

so that would be your absolute minimum
starting out

a portion of the whole

and both horizontal

and brutal planes

and a compound

pressing movement for the legs

after that

after a few weeks getting those down

you can start adding another exercises

based on your body

now some people

we're going to find that certain muscle
groups develop a little faster than

others

dot typically people going to be a
divide into two categories

you've got to people who have

greatest porcelain development they have
an easy time and developing their chest

easy time developing their laps

but very very difficult time

their arms

sometimes shoulders

forearms

and then you have some people who have a
really easy time developing their arms

very very much difficulty

developed a new chest

whether or not the exercises that you
add focus on any specific muscle group

should depend on

how it seems to be developing

in proportion to the others

now the benefit to adding an isolation
movement for these exercises

is not getting more exercise

in most cases adding more exercise is
not a positive thing

the benefit of an isolation exercises

is that you can make the exercise

harder

for the specific muscle being worked

if you don't appoint movement

jasper or i like arroyo or or up or down
chin up

anything like that

your biceps rubber back cleared out

traps promised bunch of stuff is
involved

not all those muscles are being worked
absolutely

maximally as would be a little different
depending on the person thing and bali

proportions depending on how
specifically rp are performing the

exercise

they're all going to be worked

hard enough they're going to pause
improvements not those muscles

but if you happen to have a particular
muscle group say in one person's cases

there by six in the other person cases
or less

you might benefit from having an
additional isolated exercise for that

muscle group again not because it's the
extra exercise

that is improving it

it's because

and isolation exercises allows you to
work that particular muscle

but you have to be careful again adding
exercise over time they are keeping

track

making sure progressing on that

with the lags

if persons adding an exercises i
generally don't recommend performing

more than one

heavy

compound movement

as you're doing what brasser squabble
workout

wouldn't want to add

dad lets on top of that

may be doing

now what it stands for the white girl
depending on where you're saying

and not as much progress

so we start out we've got our compound
pressed movement for the likes of gotta

questionable and a horizontal and
vertical upline

one survey at that was a

now in the case a particular person naps

biceps triceps are coming along as much

they would add an

bicep bernadette coral from myself

triceps any extension you don't need to
be picky about

and why i grabbed narrow gravel hammer
curls or any of that stuff will go into

why that's not born later on

as far as the legs adding an isolated

exercises

if you want me something specific for
the quadriceps allayed extension machine

and for the hamstrings

other like chroma stream

or

possibly a stipulated that left which is
going to be as demanding as a regular

dad left

it's a little bit more isolation
exercises goodson hamstrings but

still you know i don't watch with the
volume

now overtime so over a period of at two
to three months to gradually adding

bowen

you get to a point where someone start
noted

noticing on your charts okay or not
making up my strength increase anymore

that's going to start backing it down a
little bit

if you're stopping improvement it down

your other not training hard enough

you're doing too much three not allowing
adequate recovery time

gradually built up the volume a little
bit over time to the point worth saving

maybe

at the most about ten exercises again we
start with her five

compound like movement pushing pulling a
horizontal plane

comes to five

so we have another bicep exercise
triassic exercise name you're doing

something specific for the quadriceps
hamstrings

and then maybe cabs form

and after a while you start to see a
slowdown in progress

valerie start to go on the other
direction

and cutback

how do you cut back with the count

what's a particular exercise not
progressing

if you're saying that you're not
progressing and uh... bicep exercise to

them

now assuming you're training are not the
problem is that your other doing too

much for now allowing adequate time to
recover for that specific muscle group

in which case

that would be where you'd cut back

and there's different ways we can cut
back to drop the exercise from the

workout

you could drop it to every other work
out

or this is where you can start dividing
things up between two workouts

i would recommend still doing full-body
workouts in dividing it up you wouldn't

move

one of the compound pushing movements
one of the compound bowling movements to

won't work out

and do the other thing i was so what's a

one workout we've got our compound like
movement

we've got our press in our polls they're
doing both in a horizontal plane

other work out

doing the press in the fall

and vertical plane and then you have

they are still some room to be biceps
and process along with that water steps

hamstring specifically

your bringing down the total amount of
volume of work that you're doing for

work out

so they're very following

everything so far

so to recap again got to be as hard as
possible the workout should be brutally

hard if somebody were standing there
with a gun to your

during a workout telling you

you have to get another rap

you want to go on to get to the point
where even if they're doing that you

could not get another repetition in good
form now never want to sacrifice form

for the second repetition

you want to do enough

you're working all the major muscle
groups in this does not

during a single exercise for every
single one

but doing exercises in the work out that
address all of them again if you're

doing compound movements you're dressed
in a lot of different muscle

simultaneously

and then making sure you're getting
adequate recovery time between workouts

for recovery time starting out

three times a week is fine

if you get to the point

where after working out for a couple
once you start to see a slowdown

you start to cut

you don't divide the routines up let's
hear it going between a name to be

retained

an disapproving sample of something like
like that out there on

say one routing we've got our squats

and a beta

jesper asked him to roll

for the three compound movements

on top of that i do bicep curl might do
price of extension

and since the squash lecture tomorrow
upright posture to be a little bit more

quadriceps eddie

if you want to hamstring exercise along
with that

let's say you know you can tolerate that
one

the other work out

standing press waited shopper pull downs
or something like that

and since you do in the directed by
surprise of exercise in the workout

maybe do something for forearm since
work out lot of people neglect forms

but as far as how much of your body is
visible most the time

people are is your forearms more often
or a c_ wrapped or anything else and it

pays to work on them so that you haven't
overall well balanced appearance of the

art

fade away so we do curls an expansion
slot for internet workout

since doing a deadly have to be a little
bit more green hamstring heady

you're thrown isolation exercises should
be more quarters of exercise

and then also we throw in

in camps or something like that

anyways you've got

a little bit less calling you got two
point reviled how much volume can

tolerate

and then again start to slow down a
little bit

that's usually when it's time to start
adding yesterday's arrest of the plane

as were most people have a real hard
time people start saying i've got to be

in jail

if i'm not being there exercising

i'm not going to be improvement

you have to allow time between workouts
for your body to recover from

an increase in at engine

to the stress of the workout

the workout itself

does not actually cause any kind of
improvements directly the work out

something that your body perceives as a
negative avent it's a face

extreme stress not only in the muscles
ability to do their job

all the other system supporting your
cardiovascular system you nervous system

in your liver was being stressed when
you're going through work out

your bones pretty much

yeah pretty much everything

it is a negative thing as far as your
body is concerned

the workout does not directly clause any
improvements the work that is just a

messenger to stimulus

it's a way of telling your body

the environment displacing a demand on
that that if it does not respond to it

if it does not improve its ability to
handle

eventually is going to kill

again back to the evolutionary
standpoint your body has no idea you're

looking a barber machine thinks you're
trying to kill something else

which is essential if you're going to
bring food

or them something else is trying to kill
you

it's the time of the twenty

it's the rest is a recovery is where
your body is producing those

improvements

and you're better off and more

accounts for about eight missing

workout too often and not have that
happen

again with son sam

suppose that after a bit of
experimentation you file

that if you are a way out

bout twelve minutes per side

and get out of the sun that that's about
as much as you can tolerate before you

start to burn

and you can a pretty good pace after
that

you wouldn't go out layout twelve
minutes flip over twelve minutes

come back inside and then go out five
minutes later and do it all over again

if your attempt to do that in mind even
though you only get it for twelve

minutes on each side of time

you still in the big burned because it
would mean a lot of your body adequate

time to recover from that stresses
adaptation to it

now if

you work out

you're producing

micro trauma

tears in the muscle

and without getting a whole lot of the
physiology of it

these are what start

the adaptive response

box as part of that process your body
has to repair that damage

that requires a certain amount of time

as a result of that damage you have
inflammation

the inflammation has an effect on your
means system

actually involves immune system

that has an effect on your nervous
system

and all of these things are things that
it takes your body certain amount of

time to recover from

if you work out

and then sell your body needs two or
three days

button workout again

you know i ve day later

your body is still trying to recover
from all those affects the previous work

out that hasn't even gotten to the point
where it's

fully produced any kind of improvement

you are digging a hole deeper and deeper

placing more and more stress on your
body for to recover from

and never letting it get to the point or
is able to produce the adaptations that

you're trying to do in the first place

if your training as hard as possible

you have to be careful about the amount

because of your training hard enough is
placing a significant stress in your

body that has to recover from

if you do not allow your body to recover
from that straps

than the you're spinning your wheels not
concede improvement and worst case

scenario too much too often

you could actually make yourself weaker
over time

if any of you have already bodybuilding
magazines business out like your sights

and sounds

absolutely ridiculous while arnold or
the scare that guy has been working out

for years and then two hours a day

and working out six days a week some of
these guys have been split retains

again like i mentioned earlier

there's a lot of variation some
individuals can do more and they can do

it more often

some individuals can do as much

in general

you're better off doing laps

and doing it less often

than doing more

if you're doing west last softened

the worst thing as you might have a
little slower rate of progress

because you're not taking advantage uric
overtime say that you could recover

after a day at work out again

if you have an extra day in between

well in her overall rate of parts might
be a little bit slower because

yeah you're not reading as frequently as
a recovery ability will allow

suppose you're somebody that needs three
days between workout three bodies

completely recovered but is that have
adaptation

but you are working out with only a day
or two hundred twenty

you're not going to any improvements at
all

so you're better off

with a little actually cover time

training a little bit less often and a
little bit last in your body could

tolerate

then trying to do too much

not because we're not really looking to
find

i can remember of its migrants arthur
jones i mean note these names sab miller

anybody

big goal

answered i guess

either mike or arthur's prime mike

saying after a concert

but the goal is not to find out how much
exercise we can tolerate

but to find out

the minimum amount we need to be able to
produce a better sit out the vote right

outside

for government among out we need to be
able to produce the desired result

arthur okay

and again lol inside stuff very pretty
much everything mike said he got from

from arthur

speaking which does anybody know who are
for john sayles

raise your hand if you know who arthur s

figure one two three four five

how many people here for a job leader

as part of my yet bob

very very few people

would be all tell you who are jones's

most people who do bodybuilding can tell
you joel readers

and you know we hear is a big part of
the reason that about ninety nine

percent of what people believe about
body-building is bullshit

most of what i said again goes
completely against almost anything that

everybody is red and the muscle magazine

almost anything that a person's heard
from a competitive bodybuilder

and pretty much anything that you read
in any of the body building mag

bought books about ninety nine percent
bodybuilding books that you buy it

and there's a reason for that

actually couple reasons first and
foremost

most of the bodybuilding magazines

do not exist to provide

valid scientific information

exercise they're there

very much a silly supplements

and that's about it

the other reason ales most of these
people have absolutely no idea

what they're talking about allot of that
has to do with something that's called

uh... selection bias

after we don't want to basketball game

sales people run up and down the court
berlin wall

unnoticed

they're extremely tall

most of you have the sense not to say
well

i bet they are running up and down a
court dribbling a basketball makes

people taller

bought that's exactly what people are
doing

when they look at somebody like
schwarzenegger

brain yates if anybody knows meadows

or your current crop of i'm going to
have been saying

you know i but he looks that way because
of all the strain that is doing

these guys with the way they do

because of genetics first and foremost
and steroids on top of it

the training that they do

is not appropriate for about ninety nine
percent of the population

now in most areas

if you want to succeed in something if
you want to succeed in particular

business

particular in beaver it makes sense to
look at people who are successful and

try and pad and what you're doing

after

what they've done

that work for their own must be a good
way to train

arnold goes to see training

two hours a day six days a week

that must be a good way to build a lot
of muscle

the difference in exercises that
genetics is such a huge factor

and that these people are very

very very small percentage of the total
population

and then on top of that steroids

now if you were to take a typical
bodybuilder

and apply the exact

same principles that we're talking about
now

training extremely hard

doing only enough that they're
stimulating improvements in all the

major muscle groups but not over
stressing their bodies and then along

adequate time for recovery in between

they would also get the best possible
rate of progress

thing is you would find that

how hard

how much and how often for them even
without steroids

is higher than the average person

back to the tanning

if i were to try it

to lay out

and follett an increment operand that
would prevent appropriate for my wife

scoping out

i would end up bar

i simply do not have the same genetics i
don't have the same tolerance for or the

ability to recover from a response to
the same exporters online she does

in about ninety nine percent of the
population

do not have the tolerance for

do not have the ability to handle the
bombs

or the ability to recovers quickly

as that small

very very small percentage of the
population that you see in the body

building magazines

for most people it's too much to
auckland

for most people train that much that
often

they're not going to be able to train
hard enough

and again going back to the very
beginning if you're not training

extremely hard none of the rest of it
makes any difference at all

now if we had steroids on top of that

which

you don't read a lot about the
bodybuilding magazines or hasn't done

you know i have spoken until maybe just
the past couple of years in a landfill

serves make a huge huge difference

the body builders are using steroids are
capable of training

volumes and frequencies that

would make the average person sick

after a very short period of time

i have worked twelve people past

prior to their using steroids

and then stayed in communication i've
been trained matter they started the

state in communication with them after
they started using steroids

now typical example one particular
individual light rain

we found that if you were to do about
six exercises

once every five-six days or so he made
pretty good progress

if you are trained more often than that

he was if you're a train maybe once
every three or four days

it stated he stay about the same

or for edta many more exercises

and if you are training more frequently
than that you actually start to go down

a little bit

but wants a five six days or so is good

frequency for him

and naturally

no steroids

we got her not to wait about two hundred
and ten

weigh in

and he's about five tap

after he started using steroids within a
year

he was computed

and contests and wave to twine

ripped condition

ten pounds heavier than we hadn't had a
fairly wind condition within a few years

after that he was about two hundred
eighty two hundred ninety pounds

lean condition

rest of the year

and hit increases training to about

four days a week bring about an hour
hour and a half of time which totals as

extreme as a lot of body builders but
allot higher

much much higher than what he could
tolerate without the steroids

it's been a few years

his for gotten a lot

and now he's getting exercise advice to
people and when people asking will how

often do you work out how often and what
do you do all these things is telling

people well i do

now this exercise that exercise

generally amounting to a program that
goes to val

hour and a half or so four days a week

usually doesn't mention the people

that multiple steroids that is taking
the growth hormone or any of the other

drugs

and he also fails to mention the people
that prior to taking the growth hormone

all the different stories and all these
things

that's the would not progress unless he
allow at least about four or five days

between recovery

not going into any of this and giving us
a fuck

people you've got people who

probably don't have the same genetics as
he does

are taking steroids

but they're taking that advice in trying
to apply it

and that's what you get

following the bodybuilding magazine
advice to you

none of these people but you see in
these magazines

are natural competitors

none of these people

our training

in a way that would be suitable for
somebody who is not an steroids

and take advice from them but training
again would be the last thing that

anybody want to do

you and i got very quickly and
overturned

and possibly instead of making any
improvements you end up weaker you end

up with smaller muscles are time

any questions on

anything so far

and it's going to jump in the questions
after dance experience

icy touch him

on the socks increments in her

francis your biceps says starting
contact

on the matter and i was asked about when
you get that but to almost late you

actually pasand ki here

just talking about

resort

usually is cutting it back

because if you got again

there are three things you have to hang
out

you have to stimulate the improvement to
be produced and that requires your

training hard enough

you have to make sure you're not over
stressing the body and preventing it

from being able to produce the
improvement

so not doing too much volume which is
where the comeback exam

and bam you have to make sure you're
going to adequate time for for

recovering adaptation

now the only way that you might be able
to

pass that plateau without either coming
back the volume reading more arrests

would be a train

which for most people

and requires doing some little bit
higher intensity training techniques

that like negatives things like rest
pause

usually it's not bang out if a person is
training hard enough to begin with

but if you if you do find that you're
not progressing on a muscle group

if cutting back

either on polymer frequency doesn't help

occasionally doing something that
increases the intensity well

this is getting into a bit more advanced
search for them

most people

if their training very very hard with
normal repetitions

you lift the way

lor the way repeat

nothing fancy as far as their assistance
from a partner of timing or anything

most people they just ran hard regular
repetitions

really go for months before they get to
a point where they would need to do

anything

like that but done

if you're a make it harder missus
jumping way way way ahead here

but there are some techniques that you
can do negative only responsible

get into a little bit but again

the three things

and come back to that

preprints pulled a twenty roll

these three things will make more
difference than anything else at your

first

that just training is brutally hard as
possible

not overdoing it

at enough recovery time

talk a little bit about the exercise
selection

and the mention before about at the end
something from biceps and i've been

really that important for you

curls hammer curls

cable corals reversed roles all this
other stuff a lot of people get carried

away

with a number of exercise that they do
per muscle group

all sorts of different variations

part of the city and come back to muscle
magazines every month and awesome exits

in newark article

jurors will see in chester or some
article

without some up bodybuilder claiming
that they use a particular to bring up

some body part

and most nurses bullshit they make it up

so they've got an article to put the
supplement advertisements and sometimes

they work it right into the article
sometimes just between the pages a lot

of times not even the body builders that
are writing exercise

they've got to come up with different
stuff every month to be able to keep

selling um which is a big part of the
reason for new exercises for new

combinations new repetition set schemes

if you want to know

the best way

to work in a particular muscle

you look at its function you perform an
exercise that addresses that particular

function of the muscle

or more importantly

people think about biceps

as if it's and isolated muscle

your biceps working conjunction with a
whole lot of other muscles to flex their

you could get picky and look at
different things like well if you change

hands that jim this are quite so there's
more involved in this one

or if you change shoulder position a lot
of different things will happen

facts on the involvement of those
different muscles

it makes almost no difference at all

as long as the waivers have enough

they'll tell you

you've got to do why her curls to work
your order by september narrow grip to

work the inner had you gotta

now have a neutral reps at work here
rocket brady alice maury gotta have a

coney grabs her

bring brought fiasco

all this stuff is bullshit

if the way it is

every single muscle that is involved in
a particular movement

is going to be significantly stimulated
to improve

and it is highly unlikely without
exercise like a bicep curl

or any variation in caroll

that's you're going to find one of those
muscles that you need to work just a

little harder than the other

most people if you ask them

couldn't point out any specific one of
the muscles that flex your arm and say

well you know my biceps are coming up
really well but i got

work my bra chiasso crockery elsewhere

if you are doing a story

barbell curl

a movement that involves flexion the
elbow

you are doing

everything that you need to everything
you could possibly benefit from for your

biceps

and the saying goes almost everything
else

posed ones go right

yeah top down as far as exercise
selection

main muscle groups talked about so your
tracks

there's a lot of people ignore

but it makes a big part of the shakers
of the shoulders

if you're doing anything involving an
awkward move on the shoulders

somewhat back room at your involving
attracts

now if you know you don't listen if you
do is ending breast-feeding or wrong

but rats are already being worked very
very heavily by the exercise

if for some reason the person doesn't
have the same trap development or the

tracks are keeping up with other muscle
groups they feel there is a little bit

more direct work

the function of the trapeze gets the
upper part

what most people but i think that when
they say traps

is simply to elevate the shoulders

all you need

is a shoulder shrug

you'll see articles where people talk
about how five doesn't variations of

different exercise vertical massacre but

yet cases traps shrug

one simple exercise

a little bit further down delta lines

almost everybody overworked or shoulders
you don't need a lot of different

exercise for the shoulders back if
you're already going on

those couple account on exercises

if you're going to push

and appol

and a horizontal plane

you've got your front door closed in the
bush you've got

rebel towards bachelor muscles when
you're doing the poll

if you're doing an overhead press of
movement

you've got the front you've got to be
that mel a little bit of a baptist doing

outstanding press and then didn't hold
out

you've got the backing down

the only time that a person who really
need to add in any additional shoulder

would be it may be their shoulders who
really

movement

lagging behind despite all that

and again the benefit of the additional
shoulder movement is not more volume for

the muscle

usually increasing volume is a mistake

the benefit of during the direct
exercise for the shoulders

would be that you can make it harder for
that specific muscle

best exercise for that purpose of
persons or

strollers relating behind

would simply be elaborates

function of the shoulders

specifically the delta lines

is to bring your upper arm here about
here actually from here on a personal on

your shoulders they're just holding our
new place

lawyer to pieces and some other muscles
continued movement

but if you hold dumbbells armistice
collaborators

your cover

muscle magazine articles on shoulders or
have you given front raises it and

that's where he said he didn't know
sirens everyday all sorts of ridiculous

stuff

if you've got those two compound present
movements collaborators

you're set

moving down a little for the white house

biggest muscle group in the upper back

now second would probably be trapeze
yesterday his ears actually ka

i write on this

and put their owner

this carol showed up

so i wasn't planted

shouldn't

camera

our price

everything for us

so going back to starts out

was gone next out will talk about
specifics later traps

astrid

doesn't need to be anything fancy

over further down

delta lines and this covers

everything you don't need separate
exercises for your front

rear delt toys

side

you're already getting those during this
compound movements

best single exercise with alkaloids

is letter all understand

abbreviated that

going a little bit further down

your last

ramasamy upper back to the functions to
pull the arms down back if you are doing

a rolling movement and if you're doing
any kind of

vertical ployment government chin up

pulldown

amplifying where you're pulling
downwards

you're more an adequate work in the last

now if you need to go

to do something directed and some people
you'll see fast arm development of

development or so

beyond the function

the primary function was muscles have
multiple functions primary function last

disciplinary arms from any position away
from the torso

balenda

addressing that function most effective
way would be a pool verma xin

out better for the almost four shame

typically poor machine

you're seeing that

there are paid out to place the elbows
back in the upper arms against the

driver forward on back

barring that there's an exercise holding
dumbbell pullover

they could do worry what's called a
cable plover if you've got

capital machine with a high point

and hold on to borrow move it down and
back again what we're doing is we've

taken the muscle looking at what is its
function

and the case of laughs

bringing all those down back

so pull

standoff on the same area

the lower part of the tracks and traps

actually form a bday

diner

prosser back coming from the neck out to
the and uh... you know as far as a

scarecrow and then coming back down to
point out there about biographer

accepted vertebrae

the lower part of that system fallen
short of ways

back and downward someone

and again we've got that out if you're
doing the rolling movement its gets

cover

you really don't need much additional
for that most people are going to say

well i need to sell enough they cannot
permit backing to do something isolated

for

if a person need to do something for
that again

depressing the shoulders

is the main function that

if you do in any kind of downward
movement

or anything coming back anything where
the shoulders moving back we're going to

process

you've got that involved

and if you would do

pulling the shoulders back

virgil is backing down

if you were to do a vent role

or if you're too do make sure i get
against is not for the top dress for the

but the lord traps

just from a bent position where you are
holding on to bar

holding on to

industry tracking the shoulders

you're very much covered with that

so at the lower traps

and a lawyer

going down actually going up the arms
again

biceps

if you've got a quarrel you're set you
don't need to get fancy where they don't

need a hammer curls

and however scrolls are in this stuff

biceps

if you're doing

just regular

regular curls

himself

your cover and the same goes for the
triceps people talk about and triceps

muscle back in the upper army of three
different parts you get the other

the reveal

and then belong at the one who runs down
the back

and i people say i only got to do this
movement for your order in this movement

for your inner haven't

this movement forward

which is again

your triceps three muscles but they all
attached to the same ten that one ten

that just attach is to balance the back
of the old one

your hand position

if you got to poms out neutral palms
down

changes with

change in the the radius

your all now

the bone at the price is attached to

is not affected all by hand position

hands down

neutral grip underhand roomates
absolutely no difference anybody tells

you

now use this group of aggregate discover
that heather triceps has absolutely no

idea what the fuck they're talking about

it is

just elbow extention

and that's it

out there is an exception

shoulder position has a little bit of an
effect on because one of the heads of

the triceps across the back and
shoulders

and if you have a different short
position with exporting to the triceps

any effect on the length of muscles
going to have a little bit of an effect

on

how strong is in different positions

as long as the waiter using during the
exercises heavy enough

it's not going to make any difference
between being a single movement

involving extension straight into the
elbows you're working all three heads of

the triceps about as effectively as you
need to

now years ago

specialists eight decades ago

breuer parts the last century

and forget the nineteen twenties yet
always strongman circus of performers

who had the seats that were rival

a lot of the drug-free bodybuilders
today

phenomenal development and all the major
muscle groups and a lot of them

that if they had read magazines that
they get overlap

they they were doing very

very simple routines

in some cases

handful of exercises

usually consisting of

and very similar to what we talked about
sorting out

a few very simple basic pressing and
holding rooms

lot of times incorporating some
gymnastic tight movements not gymnastic

in the sense of flips and

things like that but

parallel bar depts

hinged and precious things like that
again very simple

pushing her point movements

and triceps

any kind of extension

doesn't make that

specular a difference

going a little further down for art

again you don't want to neglect the
forms that you have to be careful not to

overdo into doing it for me when your
group is involved

but again if we want to be if you got
say forms are coming up as quickly as

you'd like to do you want to focus on
them specifically

we're not having exercised at volume

or adding an exercise to do something
directs to make it as hard as possible

for those muscles

the majority of the massive forearms

can be worked

by just doing it for children driscoll
movement and an extension movement

this kind of a weird subculture and
strength training right now to get this

whole group of people who are obsessed
with him to grip training

actually have

meets where these people get together
compete in different feats of strength

karen telephone books and

am bending nails pulses stuff like that

and while these guys have books courses
and also to crap they'll they'll sell

online

i know one particular i couldn't name
names or anything but prolly has two or

three books just on

frank just a hundred transformed trying

themselves

guys prolly

a couple dozen overpriced products

if you do curls

and if you do extension

with the forearms

you're going to get better development
than if you did all of us dozens of

different exercises with

they're all different possible movements
with a bunch of crap in his books

and it's going to take a whole lot less
time

again look at the function of the
muscles are trying to work

you take an exercise that simply
addresses that function

for arms

espace nahi early

but again

curl

extend the rest you've got pretty much
everything there

moving a little bit further down

hips and thighs

holt on a muscle from the waist down

and a lot of people avoid leg training
because when done properly it is painful

and brutally hard

if you've ever done a set of squash
properly afterwards

you should feel

like you've just been hit by a truck and
you should have a hard time standing up

afterwards

if you can walk normally after doing
some spots you have not

nephew doing just that one compound
exercise or if you're doing a dental

left again you are doing pretty much

everything you care for all the major
muscles in that area

but again if a particular must say
partnerships hamstrings

is not coming up as much as you would
like to

put a direct exercise in there

again not to add home but to be what
work that specific muscle harder

quadriceps

main function extending real simple

light extension you really don't need
anything fancy there's a bunch of

different things you could do

that uh...

costs

substance was yes for extensions

and same with the hamsters and strains

little bit more involved

flex the name but they also flexing up

you can work in the equally well or

extensor

you were completely well from my the
direction of the day length per roll

or whom was called deflated about
difference between the regulars deflated

and left

is simply

the amounts of movement around the waist
or hips relative to the navy's

regular dad left

you'd be coming down

to bounce barnes who did not mention not
see a lot of meat and a lot of hate

movement difference between that

and stuff like that left

this template that left could actually
have packet movement but i have very

very little movement around the navy's
mostly groups

hamstrings

hamstrings

deflated dept

as for the previous year

sam's an sl de alpha slash it right

going a little bit further down cast

we'll hear a lot of people talking about

i do see that have sc for your slate at
san

standing status for your guest cnn s_
l's different crap

if you're doing asean chaos

it tasted gastric meanest the bigger are
part of the cat out of the world that

which is why people recommends that you
have to select

thingy as if you're doing the standing
calf raise

you're working the soyuz and i guess it
mean yes the bigger outside part

both relatively quick park

when one we take the old other exercise
avail masa group out there and the

others and then you got both anyway so
there's no reason to do both

it for capital a standing calf raise

or if you got a machine that you can do
precedent just uh...

who run the ankle

your cover

self

notice

i've left out

below back

and the aps

though most people

get weird about it

thanking

i got to do all these crunches leg
braces torso rotation

and stuff

just a ridiculous number of exercise for
the abdominal muscles

if you'll never get a single abdominal
exercise in your life never

the other crunch hello grayson eraser
any of these things

but you reduced your body fat level low
enough

you have great looking at

the appearance of the ramps has almost
nothing to do

with abdominal exercise

the abdominal muscles are very very
small muscle group

because there's not a lot of muscle mass
there they have very little effect on

your overall metabolic great

direct work for the abdominal muscles
does nothing to selectively burn fat

over that area

the appearance of a six-pack

of having a separate blocks of muscle

is a result of the formation of
connective tissue information as well

got a couple blocks the muscles lines of
connective tissue in between

if your body fat is low enough

that will be obvious having a little bit
better and all development in terms of

moscow size

both backed up a little bit

if you don't have low enough body fat to
begin with

it's still will not be a parent

you could spend years

working your ass

and develop them to you about

the largest that you could possibly
develop those muscles

and if you didn't have sufficiently low
body seven still make it absolutely no

difference at all

but again if you'd never get a single
director dol exercise in your life

but you are women off you have a great
out

you're on

you watch theaters like

skinny skateboard kids who've never
touched a barbell

who have been asked

certainly has a very leader just really
really

down they have very very low level of
body fat

if you again never get a single donnell
exercising electric everett apt

editor competition

enough

june of ninety five

and barbarism and this was the
specifically to prove a couple points

that being one of them

leading up to the competition

for about six months prior to it

i did not do single crops i didn't know
directed dollar exercise in fact

i waited six exercise once a week the
entire time

a stiff like embargo that left

a leg press

h at sprouts

they see the perot

a pull down

anton

it catholics and that was

for the entire

no other exercise no directed down a
larger size

placed five out of twelve

my weight class and that was that a
national competition so

not too bad

had better absent most people in my
weight class and that was without having

done

no one directed dollar sized leading up
to it

the body fat was lost

and that was what made all the
difference in the world

now as far as a ballot exercise

there's really only one reason to do it
and again it has absolutely nothing to

do

with appearance

and is simply for the health of the back

if you were to do a direct abdominal
exercise

which would balance of the doing
doubtless you're already working below

back muscles relative affect relatively
effective way

if you're doing aback extension of shane
you've got discovered

but back

in a barrel exercises are more for the
health of the low back

than anything else

since we're talking about work since
we're talking about bodybuilding

not going to do all that but again

you really don't need to worry a lot
about doing directive donnell exercise

from the standpoint of appearances data

one of the most overrated

were sold things

an exercise everybody building every
fitness every visit magazine pickup is

going to have something i ask

and it is

ol

ways today

wasted paper

if you don't have a lot of bodies that
none of the tentative sat on even if you

do have low enough body fat

it doesn't make

that big of a difference on the
appearance of your balance is

i know

i guess that bacterial official

basics or what

doug recovery body by science
financially campaign mentioned earlier

there is a big part

the specific exercises again don't

a lot of different exercise to work for
this purpose but generally what you need

is

a compound and by compounds multi joint
compound

something that involves a hip sandbox

to and for a

sampling of push

and paul

that are horizontal

four and five

you to push it down

and the whole

that are

and with just that

and all major massacres and going back

if u began overtime find any particular
muscle group is not developing as

quickly as you like or along with the
rest of the body

you can add an isolation exercises bad
again not because the additional volume

is about that

because

the direct exercise line work those
muscles parts of israel has crept one

and yet i don't have to size up too much
because most people

overdo it

chest

by people protesting biceps

just

going to be doing a pushing movements

and most people in a way over this chest
shoulders by such a price on the most

overworked muscles

now next steps

simple function brings an arms length
decision out back away from the body

down across

all you need is one

fiscal horizontal abduction

movement bringing the arms down across
the body

it can be a dumbbell fly

it could be a cable flight can be a
machine

but that's it

one of those you don't need to have a
whole bunch different exercises

and doing a lot of it from exercises
from a lot of different angles of the

wreckage difference you'll see some
articles

bodybuilding magazines really might have
been doing it doesn't different

variations on test flights

now all at different angles different
positions also makes absolutely no

difference for that matter

this is all sorts of debates between
people

boundary inclined for opportunist verses
doing out flat bench press purses

decline bench perks and all that

the incline bench press

involves

at the upper portion is called
curriculum portion

of the chest slightly more flat bench
press

but it involves the rest of the chest
allot labs

if you're doing a flap that she doing

an odd decline bench even

you're doing

the larger portion the chest and still a
significant bomb in the upper portion

there's really no significant benefit
anybody for anything additional inclined

on top of that and it's more likely to
be a negative and positive

again because as a running

but not really making that big of a
difference

and work in the upper part of the chest

sodium

if we're going to just with us

was thrown up on top here

any kind of flyin

any any questions about any of this
stuff so far

oregon to

bulb more less about practical
performers

today i got an idea yet a train hard

make sure you don't overdo it given up
exercise with all the major muscle

groups

but no more than you need to get
adequate rest and keep records of a so

you know your proving no if you need to
adjust that well

how do you go about doing exercises

there isn't more debate about this than
almost anything else to get people say

you got to be extremely fast track to
get people seem to get to do

streaming is slow right some people say
and you get a decisive metrics some

people saying get an impartial range
other people saying it for range

people talking

about all sorts of different repetition
that ranges

different

uh... timing between sets bunch of stuff
most of it

is complete and utter bullshit

generally

the most important thing

there were looking at doing any exercise

inas exposing the muscles to a high
enough level of tension

that you're able to stimulate an
adaptive response

but not so much that you're going to
cause an injury

and generally you want to do that over
the greatest rate range of motion that

you can

without going into a position where you
might end up reconcile

there's a a

couple different factors

there's also fatigue

and the direction has an effect on that
there's also a micro trunk which i

mentioned before so that terry

tissue but the most important factor

more important than anything else is the
tension on the muscle

and that tension is affected by a bunch
of different things most importantly

the way to get your user

you need to use have enough weight

and for most of people had enough

needs a wage that is

minimally

absolutely minimally about sixty percent
of what you can lift one time

maximally

for most people again about maybe eighty
five

really pushing and if you get up to
about ninety percent

now there's different ways to determine
that's

most of them not very practical likely
to cause an injury

a lot of peoples in with your one retin
access district testifying out how much

you know what they need to use it

but

more practical

if you would get the averages

most people can do about ten repetitions
herself

seventy five eighty percent of their one
repetition maxima

if he starts

with a moderate weight

and you should at first

you wanna focus on your form

before you start borrow everybody's to
start with a lot of white

and gradually build up to the point
where using something that is so heavy

that you can just barely complete
attempt repetition

you're probably right around the

that eighty percent ranch

now as far as specific number of
repetitions

that's really not as important as the
time

if you look at a bunch of different
research

there is

a broader range now of repetition ranges
there's a broad range of times that work

for most people

now we're shooting for the middle

and we're also taking some other things
into account

you don't want to have the way so heavy

that you cannot

do at least a few repetitions one
because it's very very very having your

forms likely fall apart earlier were
likely poor strained something

not because the white study

but because if it's really heavy people
tend to

sacrifice for trying to repetitions

if it's too white

you're just not going to get much of a
response a

again too heavy for most people

if you cannot view at least

therefore five repetitions in good form

waste fraud to have it

now buying good form

slow strict control room and i'll get
into that little bit later

now if you can do a lot more

than at twelve fifteen repetitions of
soil

the way is most likely to light

using moderate repetitions page

about three second lifting movement
bathroom second lauren movement

a person that is doing between

begam minimal

ground fire repetitions of so maxim
around ten repetitions

is going to be using and every enough
where they're going to stimulate a

significant improvement

there's not going to be so happy that
they're likely to have the reform ball

partner in the carrying something else

to be on the safe side i would go just a
little bit higher with that repetition

range

and make it about seven

to ten repetitions

the time

is also important factor

most people mostly is repetition ranges
represent a timeframe of about thirty

two ninety seconds

if the waves have enough but you can't
go for at least about thirty seconds in

good form

form tends to start fall apart

if u

can go for a while longer than ninety
seconds which lifting lowering about

three seconds within about fifteen reps

it's probably to light we're not going
to get as much of a response as possible

if you're taking about three second
looks like

about that

it's not really slow but is not fast
tyler

it's slow enough that you are in control
of hunger moving over the floor and

motion

and that is the most important thing

you want to be in control of the barbell
and control machine in control of your

posture

control more than anything else

is mostly

important aspect of four

if you're going to fast where you cannot
maintain strict control

more likely into something

more likely to

kinda cheating through parts of the
range of motion missing out some of the

benefit of the exercise

you don't want to go any faster

that you can control the way

another benefit or moving more slowly

is going to be able to focus more on the
muscles are using during the exercise

when people and you typically see blue
sky swinging the wakes up and down when

they do that

knowledge of attendance sheet involve a
lot of extra body movement in their

worst expressed the muscles they're
trying to work and put it on other

muscles

but when you're going that quickly makes
it very difficult to focus on

and dole will like

an intensely contract the muscles that
you're trying to work

when you're doing and was used bicep
curl for an example

you're not just trying to lift the way

lifting the weight is not the

and did not the goal of the exercise
that movement is being done

specifically for the poor

working your biceps as hard as you
possibly can

watch most people though and i really
don't seem to be

working their biceps but working there
back you'll see people

swing in their their back way back in

an all sorts of stuff to cheer up in
some time to see people get a little bit

of a new bend in there

makes it easier to throw heavyweights up
but they're not really working there by

six at heart

if you took these people who are tough
to anybody in the gym has been corals

that way

don't get stuck

album back up against a wall so their
backers

for out

maybe their feet up as a little bit and
ask him to try and do it properly once

they will not be able to most people the
way that they quarrel

or able to use the way that they're
using because they're using a lot bigger

and stronger muscles in the biceps to
lift that they are doing almost what's

called a reverse clean one

park on ebay movement were to malta

a lifting of the barbell using mostly
momentum

now if you are slowing it down

you're going to be aware of your body
position

you're going to get the better field if
there's anything moving that should be

and you're going to be able to better
phelan focus on the muscles that you're

trying to contract during the exercise

if you're not just trying to lift the
wait for the sake of lifting the white

we're looking to wait for the sake of
placing as much

demand as much attention on the biceps
in this case is possible

and slowing down

a lot easier do

makes that's

now there's another benefit to slowing
down that a lot of people don't talk

about

actually not

you know a little bit more about this
the ldp_ type they have some things

called the force velocity kare

and this mainly applies

when your muscles contract you've got
fibers inside the muscles

that are being pulled in

across each other buys will attachments
that grabbing for grabbing for gramm for

fall down

across borders

bhaskar muscle shortens

the last year able to perform these
cross bridges

the slower a muscle shortens the more
prosecutors are able to be formed

and the more of these across bridges you
have pouring the muscle fibers long

tether

the higher the force they can produce

the higher the force they can produce
the heavier the way you can handle

and the more attention you can put on
your muscles

if we were to have a graph

and say this was the serum this was

perfectly motions just holding the
barbell

not a trial of two just holding it there

and this was one hundred percent

ask as you can possibly shorten your
muscles

and we were to measure the amount of
portion muscles could produce

at these different speeds

used to be a current that looked

or they request

the curb generally look like that

faster your muscles are contracting

the last force they can produce

the greatest

force your muscles can produce in a
shortening a lifting movement

is apt slow-speed possible

now why not

barely moved and why not just a real

real slow well

there's some reasons to avoid that

there's actually a group

called super slow

gilda

they asked for a long time advocated a
ten-second lifting

and a ten-second lorne extremely
extremely slogans fees claiming that by

going

back slowly

europe to minimize the force muscles
were sposed or more specifically the

joints

minimized montana everything else which
is true up to a point

the problem out

by going that slow you're also

performing many

fewer repetitions over a period of time

for example if you're lifting transect
or in ten seconds you perform up three

repetitions per minute

if you were to lift in about three
seconds for about three seconds uganda

performing about

ten repetitions per minute

when you do

the repetition

as the muscles or a lower and

specifically in that lauren

is where you have those who tears in the
fire but i mention earlier micro time

correct

and that micro trauma occurs as a result

of those fibers being pulled over
stressed for actual lengthening against

tension

across bridges those same attachments
that hold a short note

act as ranks when the muscles
lengthening

if you can imagine

as they're attaching unbending and
releasing in attaching burning in

relation to shorten the muscle

it would be like a person grabbing a run
on eleven full-length

grabbing number one letting go for it

now has the muscles lengthy extension

it's not be opposite it would be like
going back down the ladder

it would be like you're holding all
somebody's pulling on your feet

until you can't hold on the what don't
you burp again you are going to grip

again

except

if you had

hundreds of arms

instead of letting go they were just
hearing officer coming down

during that negative during that war a
movement you have the microphone a

little tears in the muscle fiber that
contribute to

an increase in muscle size

so you don't want to go to a slow

slow enough that you're in control

slope nothing anyone like loopholes
trainer care something slow enough

lower on this force blossom kurt so they
were able to handle a heavier white

in strict form you can use heavier
weight and exercise slower because of

that forceful ah seeker

the reason that faster way to allows you
to move in even heavier weight

isn't because the target muscles are
doing that much more work

but because the faster movements
typically involved

yall a lot of other muscles and extra
body movement to get another so there's

a difference

we don't mind on a slower nothing
control slow enough that you reduced

likelihood pulls in tears slow nothing
you can handle a heavier weight because

of the sport's velocity occur

but not so slow

that we're not doing

more repetitions over a period of time
so you have more that michael drama it

is

a balance between the two of those

so anyways

most movements we're talking about three
seconds thing

about three seconds lower

if you're doing a compound movement we
walk out

fondness for them

you're doing a compound real walking out

if you're doing a press

out of the arms and legs when you walked
out the bones are supporting most of the

resistance you don't really have much
tension on the muscles there

you don't spend a lot of time here you
get a lockout

the reverse direction start loving way
back down but if you're doing a polling

movement were to be an isolation mantri
you have resistance that this position

you hold it there you squeeze as long as
you can

versus uh... as far as hard as you can
for a second to before letting it back

down

moving on from from speed everything
else we talked about again within about

seven to ten repetitions

at about three seconds lifting three
second warrant pace which are actually

looking at

is about forty to sixty seconds of
continuous work during the exercise

if the exercises hard enough

but i'm i'm finished with that you're
going to be pretty wiped out even from

just a single exercise

going from that's for the next exercise
right away

has some benefits but there's also some
problems

you don't want to rush you don't want to
get from within the next next attacks

with no rest inbetween if your goal is
getting as much muscular size as

possible

but you don't want to hang around the
rest of five ten minutes in between

either

you want to allow and not rats that
you're able to catch your breath

and now for us that you feel you can put
a hundred percent effort into the next

exercise

but you don't want to sit around for a
long time in between if you would get

too little rest

van you're going to end up performing

you know fewer and fewer repetitions are
performed worse and worse and subsequent

exercises

because of overall systemic potatoes

of the entire body in general

fatigue

if you allow too much rest inbetween
exercises you're not going to take

advantage of an increase growth hormone
or to stand strong and you get who's

moving a little bit more quickly

so again like a lot of things it's a
balance between the two

unless your goal is just increase your
capacity for work

which again here we're just talking
about looking better

just more muscle

you want to know how long enough time to
feel we can handle reasonably

heavyweight annex exercised

but you don't wanna la lot of rescue
should be a hundred percent recovered

shouldn't feel like

they haven't done anything you should
still be breeding pretty yeah

bring someone have religious not
completely gas

and this very special person starting
out it might be a little longer as your

condition improves

it might be a little bit shorter began

and off that you feel you're recovered
enough to

put forth a a good art efforts but not
so much that you feel completely rested

on the plane

any questions about anything as far as
uh... that former repetition

settling something like that so far

facing i talk about is the order the
exercises

typically

in a person writes up work it out

though their own and they'll do this
exercise in the next exercise in the

exercise after that

and people typically do the same
exercise and say more all the time

generally mistake

for this reason

if you are really trying as hard as
possible

and every exercise is going to take
enough energy that even if you know all

the rest

is going to negative way affect your
ability to perform every exercise that

follows

you're always going to do better on the
first exercise workout than in the last

and if you always do all the exercise in
the exact same order

then the ones that you do earlier

those muscle groups are going to
progress a little bit faster

every time you work out

we'll look at how you get on that work
out the previous time

whatever exercises you did the worst on

previously should be the ones that you
start with

and they are

down the line from the ones you get the
worst onto the ones who did the best

time this is going to resolve

in a change in exercise order over time

now some people would criticize this is
making it difficult to keep accurate

records

how do you know that you didn't improve
on an exercise because of the change in

order

versus being a little bit stronger

short term that is a problem

over a long a period of time

if you're really overtraining if you're
doing too much into often than exercises

have stopped breathing

by changing the order

you're going to allow

focus where you need it most on work out
to work out basis

and

now this is

not just theory

there's a guy named joe mall used to
work for models for years back

and he has been doing this stuff since
the nineteen fifties

and he is actually conducted studies
with groups the body builders in groups

of trainees frias compare people doing

same workout they did the same workouts
a method of repetitions

the only thing that varied as the order
one group to the same exercises

same order every time the other group
very bare exercises

based on their previous performance

the difference was significant their
bodybuilders that change the order

so that they are always working the
exercise they did the worst on the

previous work out first in the current
work out

may significantly better parks

when you're keeping track your workouts
not just running down the exercise

you know the way repetitions but you
want to write down they were you

performed on them

so that the next time you work out you
can look at that you can see

now this is what i did last time

and you also might wanna switch if
everything is going up really well even

if you don't have significant
differences

it helps to change these things around

there are couple exceptions however

some exercises

have to be done after others

because performing them will make it
difficult or impossible to do the other

ones correctly

forearm exercises

should almost always be done at the end
of a routine

if you're working your forearms before
your chin up free dual role or anything

like that is not to be able to log on as
well

and

if you include any of donnell exercise

the abdominal exercise should be held
off until the end

especially if you're doing barbell
exercises to do any kind of standing

exercise

your dial muscles problem involved some
degree destabilizing the body especially

ballooning and overhead pressing

abdominal exercises form exercises kept
towards the end of the workout

getting a little bit had things here

but

if you are

at keeping track of all these things

then you're not going to be able to
identify patterns as far as

it one at a particular exercises are
isn't unproven

so you have to absolutely

again going back to top or growing make
sure that if you don't just have the

exercises everything written down but
you have the order that their rent

and

every year

works on a regular basis

how many of you

brigade charts were journal every time
you work out

dept most people don't go to our terms
of sales everybody there without one

now do you keep track of the order the
exercises

when you're writing it down

easiest way to do this is

instead of having a journal format

is to have a chart print it out

with distinct grows distant columns

and in every couple

as draws up

take wrapped up

summarize here is the first up is
absolutely important

again we're looking for to be able to
determine if your training hard enough

not overdoing it getting enough rest his
progress

if you are not progressing if you are
not stronger every single time to work

out

either able to use a little bit more
weight

there may be about now

two-and-a-half five more pounds thing on
the exercise

if you are not able to perform at least
one more repetition in good form

something is wrong united other not
training hard enough we're doing too

much for your not giving enough
recovered metallica

you have to absolutely

make sure that you are keeping accurate
records without accurate records you

have no idea

if what you're doing

is working

they'd be like if you're training for or
race

but you'd never kept track

if you were not

recording your time on a regular basis
you would not know

if your training

was improving it

or making use lower

and it's the same with the workouts

ideal i do want to see if you know

muscle increases and reduction body fat
or time

if you waited

long enough to see it that range before
he you know

look at these and made adjustments

then you would not be able to

detecting correct problems of the
workout

quickly enough

that you could take advantage of that
time

by keeping track of thanks by keeping
accurate records will be able to see and

improve on or correct volunteer work out

in a white men and they are

rather than wasting months spinning your
wheels of raising a lot

not really getting any bigger market in
history to do something about it

this allows them to immediately

identifying correct any problems with
that

so yeah with every single act every
single workout

yet i have a role for the exercises

and you have to have the columns now
what was the only one cept for exercise

so all you need is one column for
workout you've got the dates

and then

exercise name

and just

one square for that exercise

the trial

and you wait does here

the mud pounds you know we've ever
played a machine would ever use them

b number of repetitions a performer in
good form

goes here

and i usually just put sequence right up
in the corner

if we if i a l

now don't have a chart that's already
pre printed the block four

what you have to absolutely

keep track of everything

because that's the only way that you
know if you're doing everything else

right if you don't have records

and there's no way

and even some of the good memory how
many people can remember exactly

you know what exercises they did what
order the number erection weight

three weeks ago

very few people

unless they've been doing the same stuff
over and over and over and over again in

which case tonight

the cap all of us

real quick

and we'll go to questions

first and foremost absolutely more
important than anything else because if

this is not there nothing else is going
to make any difference at all you have

to have a

intensity

if you are not training as horrible as
possible

then none of the rest of it doesn't make
any difference

if you are training as hard as possible
there's going to be a limit to how much

you can do up to a point

you're stimulating improvements beyond
sandpoint

you're just spinning wheels and if you
do too much you can actually prevent

revised producing some of those birds

so after intensively we have lol

volleys

or keeping the workouts brief

always enough bill you're hitting all
the major muscle groups but no more

one hard sell

or exercise will do that

and for most people seven to ten
repetitions

is a reasonable repetition range will
keep you in a time frame

where you were using an adequately
heavyweight

but it's not solo that you are

risking

pointer tearing something not again the
weight is not the issue with injuries

but the formed by the really heavyweight
tends to contribute to bad form of

people

now if you are working hard enough to
stimulate the improvements

and you are being careful about you've
on your not overdoing it you're not over

stressing the body

afterwards you need to have a recovery
time

the workout

does not

stars not directly

produce any improvements in your body
just like laying out in the sun

does not handy

it's a stress it's a negative thing your
body perceives it as a threat

and it produces that adaptive response
more muscle responses from training at

tiana as a response

gave it to us honest broker

at the protective mechanism against the
workout does not increase muscle site

your body's increases muscle size in
response to it as a protective mechanism

against the workout

but only after

you were able to completely recover from
that stressed

and then give your body enough time to
produce that an adaptive response

men on top of that

the shots

because if your training hard enough if
you're not overdoing it in a long

adequate recovery

you are going to be stronger on every
single exercised every single time you

train if you're not

then you're not doing something
correctly

the only way to know if that's the case
is if you're keeping records of it if

you're not keeping records are at

then whose guessing at him and it's been
a realist

those charts will allow them to look at
what you're doing objectively

look at some numbers from meaningful
measurement of progress and to make

decisions

about how to train

about how to adjust that based on how
your body is responding

that will allow them to improve your
progress rather than just guessing or

going by feel saying you know

maybe i'm not getting results may be a
you know if i try this at right now

those who are you

as you're progressing to see exactly how
the workouts

how the amount how the frequency all
these things are affecting the body

so that you can adapts to work out how
your body responds like i mentioned

earlier

and again i was something out

with now poisons

with abrasion with exercise of any kind
of physical stress

there's a variation between people

one of you

might be somebody who requires

two or three weeks between workouts are
completely recover and cnn_ that the

response

highly unlikely

very very high

one you might be able work out

hour and a half couple days we can still
make really good progress

also unlikely most people

very very quickly

point of diminishing returns

when they get to about three times a
week

and most people there's not much of a
difference between two and three times a

week

going more than three times a week is
almost always a mistake and going the

other direction

for must you guys are younger

policy makers like

forty fifty like that so it's not too
much mission age but usually

unless you are older you don't need to
worry about going too far in the other

hand

until you are a lot more advanced

as you progress

most people make the mistake of adding

more exercise continuously

and the training more frequently

they had a point where they can't get
any stronger and i think well

i need to do more more often but again

when a person typically is the point
where they cannot continue to improve

it's not because they need more exercise

not because they need to

exercise more frequently but that's
usually an indication that they hit a

point

where they're training hard enough

that they need to back off a little or
get their bottom recovered between

indeed only way they can possibly know
that

is if you keeping accurate records

of your workouts so in order of big

seem an order portents

intensity first and foremost

people workouts brief make unsure yet at
the time of recovery

and then keeping track of all of it so
that you know

all the rest of this being done
correctly

aka and

now will go on time here so

start taking questions of uh... itself

yet

panel cover

dark charts

on the website

disappear

and it's updated

dot com and that's certainly what you
need

beijing download there and he asked for
map

so if you need a annual does something
to bring out that's convenient varchar

two b go there you go to the downloads
section is print now

uh... responded confirmed from
understand you correctly

this and that you

increase the time

between the workouts to recover falling
as you keep increasing the way

basically is does that mean at a certain
point

you'll just be at the

pete give your strength that you because
you can add more

time between the workouts it is our
flight

yet most people

follow a curb

now this assumes that a person's
training profit

a lot of times

again if person isn't keeping track

anything correctly they'll see very
gradual linear progression over time

the typical person working out there
doing things even halfway right

from their first year

to maybe their second many ethics and
maybe after thirty eight

usa_ progression that works

and sort of

like that

if they were to do things correctly they
would see much much more rapid

improvement

but because there's a limit to how much
anybody can prove

tends to drop off after about two years

bank contact

since

the mid nineties with instructors all
over again i'd states

can all of us who do similar type of
trash

and most of them

see a pattern

and if we say this is the zero to six
months

this is if

one year

and this is a two years

most people if they're really trying to
call it the intense correctly

organising

curb

now looks like that

they're going to see the most rapid
progress overlap

first six months of their training

start to gradually taper off

until yesterday to your point

from the two-year point on

it is a constant

fight to add a pounder to to the
exercise

to add a few reps here in there

you're still see progression but it's
gonna slow down a bit

if you can maintain the kind of progress
that you could

draining properly

over the first year for all the rest of
the years ago as an end up looking like

rose

after awhile

there's only so much muscle that anybody
can happen

at my own case when i started it

actually when i started exercising so
what they might

i was about thirteen fourteen years old

had no idea what i was doing

and just so turned to what everybody
else has been typically phone

bodybuilding magazines

and then a high school follow what the
football coaches recommended

most of it was completed ann arbor
bullshit

there was very little emphasis on very
high intensity training

routines were typically in a multi
setups yall hour and a half to our

workouts

spotlight wheels for years doing this

i was

at the end a high school maybe about a
hundred and forty eight pounds or so

and be any college right about the same

after years of following typical
bodybuilding routines

but nineteen ninety three

i read an article in iron and may be
seen by a guy named mike mansur mike

masters of former mr olympia at the time
he was training dorian yates who was

uh...

pig mr olympia at the time

what he was recommending was radical
departure from everything else that i

had

up to that point but he stated it very
very well

and he made some strong arguments for
basically cutting back volume

cutting back the frequency a lot of
thanks very similar what we talked about

and so i cut back

pretty drastic

previously had working about

hour and a half two hours or so for five
nights a week

with very little to show for it

and pretty much

and that now sending of this error is
plus onsite promotions like stick figure

i had

now pretty much know muscle on and on
about five seven-and-a-half not wrong

albany ca nine five cell

half of them forty eight pounds of the
compounds is not much

within about the first six months

i'm doing this type of training

increasing my protein intake increase in
calories in general

i was able to get up to a hundred eighty
two hundred eighty three pounds

wall

keeping my body fat levels right about
the site

still had abt asked that

she's actually we've gotten involved in
training to begin with

seeing what i did it bother people
started asking questions

spent a lot of time talking to other
people

people start working hours maybe in
stuff they wanna was doing

one thing to lead to another

now i'm going to ask but

now that was over the first

six months or so

now since that time

it is taken until all of this now within
the past couple years

two points

firms in the one nineties

so we're looking at uc irvine unlike the
other server but the first six months

gradually dropped off

and then it's been pretty much a fight
for every pound since them

and at one point i was able to go up
over two hundred pounds a little bit but

some of that increases body fat to excel

one count too much in there but

typically chrissy with people who are
doing high intensity training

if they're doing it correctly fastest
progresses in nicaragua for six months

ago gradually taper off

and then after that

it's a little bit of improvement here a
little bit they are steady but

definitely slows down a lot there's no
way

that a person to maintain that kind of
rape forever us

and i've got this ridiculous potential
for muscular size that's right

poster

case on just getting out starting staff
on the one i know

how you pay is on the day the workouts
relative to most soreness about her

starting out

i don't recommend person goes all out
one hundred percent for the first couple

weeks

initially

the way that you used

should feel moderate

the tenth repetitions that should start
to feel heart

the first couple times workout you want
to be more focused on getting for now

moving smoothly moving in control

and then gradually increasing away

and if you do this over the first two or
three weeks

you're not going to hang out

that much selena starting out

usually when a person has a lot of
soreness is a big jump in doing a

hundred percent right off the bat

as far as the muscle soreness

as it gets a little bit more intensely
gradually to see a little bit of an

increase in soreness at first and then
that will gradually drop-off

right now

barely ever have any soreness after
workout must lead to an exercise that i

haven't done for a while

usually starting out with clients there
is not but not very much soreness

initially

and then they start to get a little bit
more after the first few weeks one

starts to get a little bit harder and
that graduate drops off to work so if

you start out

with uh... more moderate gradually build
up that high level of intensity should

be a problem now if you do have a
workout rehearsed really sore

you don't want to extend your recovery
time

until the soreness is gone

a lot of people do that

that there is really not

and much of a benefit to going

that much larger soreness typically is
not

that much of an indication of recoveries

in fact in some cases if a person's
extremely sore to the point where it's

interfered with their ability to
function perform their job do something

working out a little bit earlier will
help alleviate that sort

no idea why only that

that usually doesn't

from a recovery sharepoint not ideal

but if you're a soreness is interfering
with something like work or spores and

like that

senator

sometimes would be beneficial

i think uh...

at what point

are you putting too much recovery time
on the senate as it

difficult to too much recovery time

probably not

varies from person a person but you are
less likely to have too much recovery

time to look

usually what woolsey with clients that
go away for a period of time

and even sometimes people who are gone

a month or two is when they come back

they are just as strong or stronger

your body is very very resistant to
putting on muscle mass

if you are training even extremely hard

the body was reluctant to add tissue
unless absolutely needs and the reason

for this is that muscling metabolically
expensive

more muscle mass

costs more and protein cost more in
calories your body to maintain and from

a survival standpoint body doesn't wanna
be

fuel inefficient

your body is not going to maintain
tissue that it doesn't see as an

absolute necessity

was very reluctant to add up

even with very very hard time

at the same time as hard as it is to
improve

once it has a it is reluctant to let it
go unless ur inactive for a long period

of time

if you were to work out

you know really hard for several weeks
build up to a certain amount of strength

and then stopped working out for about
four six even sometimes eight weeks

if you're a star working out again after
that

usually pick up right where you left off
in some cases

even be stronger

because after that last work out the
barn covers a produces an increase in

strength

and then that stays there unless you
completely immobile

after a longer time is going to go to a
start going down but usually a lot

longer than what most people think

if you don't work out you know after a
week or so you can start to suddenly get

weaker

if you don't work out after a month
knocking suddenly start to get weaker if

you start to wait awhile or if you're
completely inaccurate or surrounding

absolutely nothing

bike if any of you had a cast her in a
period of time noticed significant after

three

acid extreme case most people interested
in that nothing

i was asked about his

all work out the shoes

shoes do similar things

if a person wears shoes it's almost like
wearing a cast wagon too far off track

part of the reason that people when they
start wherein i believe you provide

fingers have sore feet at first

is because their body so accustomed to
being supported by the shoot you kind of

access

brace foreign doesn't work that does not
so sure that your honor

as yet

probit off-track with a similar thing if
your body

is completely immobilized for china has
never been

typically what we find out as people are
a lot more windows

now cardiovascular or metabolic
adaptations

come very quickly we can vary

very quickly improve somebody's
conditioning

there were capacitor cardiovascular
metabolic condition of this type of

terrain

couple weeks we will produce

an improvement for this type of training
to produce an improvement in your

cardiovascular vision so your ability to
perform work that you couldn't match

with the same number of months of
traditional endurance training

if gone

with a high level of intensity

however

when you stop doing it if you're a stock
for a couple weeks

your window

would drop off relatively quickly when
you came back he would be

just as strong if they are stronger

but you get a lot more wounded a lot
more quickly thank-you notes

after starting that pics right back up
after a few weeks ago typically find

that people take an extended period of
time off

they don't lose a lot of strength

a lot of times they come back stronger

what tends to go first is curry vascular
slash metabolic conditioning

that's where you get the biggest hit if
you're not training for all

but even that

right back after a few workout so

began with the frequency you're better
off

last training then your body can
tolerate them more and you're better off

getting an extra day or two recovery and
not getting enough recovery time

and it's a somebody that ideal they say
your body needed to raise a recovery

between workouts before they were
completely recovered

produced the maximum response

if your way next today before working
out again it's not gonna hurt you

stolen proof

if your weight real long might not
improve as quickly as you cook but would

still improve

but if you were too

a parade that skin

and then

apply disintegration again before it
completely recovered

and kept doing it that frequency

instead of gradually producing the celts
began just uh...

your bonds label adapting to protect
yourself against that stress

you just where the skin down eventually
to point to going right through the

muscle and tissue

same will exercise

up to a point if your training hard now
for stimulating and adaptive response

beyond some point or if you don't allow
for that recovery an adaptation between

you're just going to over stresses
distrustful volume of distress exceeds

the bottles capability to handle it

financially whatever it is your systems
being stressed breakdown

mine

interviews but

request

but

he asked about meal for consumers any
benefit to you in more frequent present

was a lot of articles and

finally magazines and websites about
different frequency of meals

it depends on the goal

from bodybuilding standpoint

you need to take in

adequate protein marker today to not
just replace what's being excreted

but also to allow your body to have a
little bit extra built new tissue tissue

with

by your body can only handle an influx
of so much at any one particular time

it's a little bit more than one people
assume now

it's not really necessary eat

near every two or three hours like some
bodybuilders do and act there are some

people and this is a little bit more
extreme and who only eat one or two

times per day spins polyhedron

but they're taking and massive amounts
protein in that one meal massive amounts

of fat

if you're using adequate amounts

of protein

adequate calories to support an increase
in size over time

it's not going to make that big of a
difference if you're eating three meals

a day versus if you're getting five

six meals a day or more i have not seen
any research that shows any significant

benefits more frequent meals

even from the standpoint of metabolism
there've been him

a lot of talk about real fruit in sales
of

deals with affects on insulin

now if you take an yelp fewer very very
large meals you're more likely to have a

a significant increase in insulin but
even if you

sickest two or three meals a day if
you're not feeling too many refined

carbohydrates attempts and sugars during
those meals you're unlikely to get

either to hire an insulin response or
haven't up to one too risky to cause any

problem so

either from our standpoint protein
intake or stand point of view keeping

insulin levels remain elevated there's
no need to go super frequent might

five-six one more time spurred identity
on

even if you do in just two or three
which again is it going towards the

other extreme

as long as it balances overall scores
mean you can only be approaching or

mister fung

ripped out

all off and ask questions