1 00:00:00,840 --> 00:00:05,880 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,840 --> 00:00:18,200 Speaker 1: I am Tom Holland, and this is Fitness Disrupted. So 3 00:00:18,280 --> 00:00:23,360 Speaker 1: if I went into my bookcase that is filled, of 4 00:00:23,400 --> 00:00:29,639 Speaker 1: course with books on exercise and nutrition and psychology. But 5 00:00:29,760 --> 00:00:36,639 Speaker 1: I pulled from my books personal trainer type books right, 6 00:00:36,760 --> 00:00:41,760 Speaker 1: all the different certifications, and then pulled some textbooks from 7 00:00:41,760 --> 00:00:44,880 Speaker 1: exercise science and my master's work and things like that, 8 00:00:45,360 --> 00:00:51,120 Speaker 1: and I looked up sets and repetitions and specifically the 9 00:00:51,240 --> 00:00:59,680 Speaker 1: proposed repetition continuum. Tough to say, but pretty easy to explain, right, 10 00:00:59,720 --> 00:01:03,160 Speaker 1: And this goes to the question that I get frequently 11 00:01:03,280 --> 00:01:07,200 Speaker 1: and that many of you want to know, And it 12 00:01:07,240 --> 00:01:11,680 Speaker 1: goes to how many repetitions should I do? And how 13 00:01:11,720 --> 00:01:16,960 Speaker 1: many sets should I do? And within that and those 14 00:01:17,000 --> 00:01:21,520 Speaker 1: two questions is how much weight should I lift? How 15 00:01:21,560 --> 00:01:26,440 Speaker 1: heavy should I go? So we're talking about the load 16 00:01:27,080 --> 00:01:30,600 Speaker 1: the amount of weight, and then we're talking about sets 17 00:01:30,640 --> 00:01:34,480 Speaker 1: and reps and that is actually something that people often 18 00:01:35,720 --> 00:01:40,280 Speaker 1: reverse get wrong. Just they call sets repetitions and vice 19 00:01:40,400 --> 00:01:46,800 Speaker 1: versa oftentimes, But repetitions are how many times you do 20 00:01:47,200 --> 00:01:53,280 Speaker 1: a movement within a set? Right, So is it eight repetitions? 21 00:01:53,400 --> 00:01:57,120 Speaker 1: Is it twelve? Repetitions. Is it fifteen or is it more? 22 00:01:57,760 --> 00:02:01,760 Speaker 1: And then how many sets of those should you do? One, two, 23 00:02:01,960 --> 00:02:07,400 Speaker 1: three or more? And yes, of course I'm going to 24 00:02:07,520 --> 00:02:11,920 Speaker 1: use the two words that I use so frequently. It depends. 25 00:02:13,400 --> 00:02:18,639 Speaker 1: But the amazing thing about this topic is what I'm 26 00:02:18,639 --> 00:02:21,679 Speaker 1: going to talk about and one specific study that came 27 00:02:21,680 --> 00:02:25,480 Speaker 1: out very recently by someone we all know. If you 28 00:02:25,800 --> 00:02:29,080 Speaker 1: listen to my prior podcast, I I think he was. 29 00:02:29,360 --> 00:02:31,200 Speaker 1: He's definitely one of the first three guests I had 30 00:02:31,200 --> 00:02:33,520 Speaker 1: on the show because he's that good. Dr Brad Shone 31 00:02:33,520 --> 00:02:39,760 Speaker 1: felt so a study by the pre eminent researcher I 32 00:02:39,800 --> 00:02:44,519 Speaker 1: would argue in this topic of hypertrophy and strength and lifting. 33 00:02:45,400 --> 00:02:48,080 Speaker 1: And I will talk more about him shortly if you 34 00:02:48,560 --> 00:02:52,360 Speaker 1: didn't hear that podcast or haven't heard me talk about 35 00:02:52,440 --> 00:02:57,400 Speaker 1: him in the past. But what I'm going to talk 36 00:02:57,440 --> 00:03:03,480 Speaker 1: about refute, or at least if it refutes, what is 37 00:03:03,520 --> 00:03:07,520 Speaker 1: in those textbooks when it comes to reps and wait 38 00:03:08,280 --> 00:03:12,720 Speaker 1: how much you have to lift to achieve certain results. 39 00:03:12,880 --> 00:03:17,000 Speaker 1: So this is a really important show. They're all important, 40 00:03:17,919 --> 00:03:24,200 Speaker 1: but it goes against the science that has been in 41 00:03:24,240 --> 00:03:26,520 Speaker 1: those books and is in those books. I don't know 42 00:03:26,560 --> 00:03:29,800 Speaker 1: of a textbook actually that has what I'm going to 43 00:03:29,840 --> 00:03:33,600 Speaker 1: give to you. So that's why it's exciting. And this 44 00:03:33,680 --> 00:03:37,200 Speaker 1: goes to yes, science changes. This is rare. This is 45 00:03:37,320 --> 00:03:40,880 Speaker 1: rare when it comes to fitness in that most often 46 00:03:41,640 --> 00:03:46,320 Speaker 1: the contradictory information you're getting is garbage and it's contradictory, 47 00:03:46,360 --> 00:03:50,680 Speaker 1: so they can sell a product or a program or 48 00:03:50,720 --> 00:03:55,680 Speaker 1: a potion. But this is science coming to you from 49 00:03:55,720 --> 00:04:01,200 Speaker 1: a researcher I know and respect incredibly. And I'm gonna 50 00:04:01,320 --> 00:04:04,200 Speaker 1: end with this before I go to a break, quick break, 51 00:04:05,800 --> 00:04:09,160 Speaker 1: if I do say so myself and I will the 52 00:04:09,280 --> 00:04:15,720 Speaker 1: findings that Dr Brad Schoenfeld came up with and found 53 00:04:16,640 --> 00:04:21,640 Speaker 1: I always believed. I always believed and I actually put 54 00:04:21,680 --> 00:04:27,240 Speaker 1: into practice many years ago because there's a large amount 55 00:04:27,320 --> 00:04:30,880 Speaker 1: of common sense in what I'm going to tell you 56 00:04:31,600 --> 00:04:35,680 Speaker 1: in what refutes how heavy you have to go to 57 00:04:35,800 --> 00:04:41,520 Speaker 1: achieve results. So I can say I told you so, 58 00:04:42,880 --> 00:04:45,520 Speaker 1: and you know what. This is how I've been lifting 59 00:04:46,000 --> 00:04:50,240 Speaker 1: my entire life with this belief, and I have seen 60 00:04:50,240 --> 00:04:54,600 Speaker 1: the results both myself and with my clients back when 61 00:04:54,600 --> 00:04:57,520 Speaker 1: I was training as a personal training Alright, quick break, 62 00:04:58,240 --> 00:05:00,520 Speaker 1: When we come back, do you have to it's heavy 63 00:05:00,720 --> 00:05:06,120 Speaker 1: to build muscle or increased strength. New research says, we'll 64 00:05:06,160 --> 00:05:18,760 Speaker 1: be right back, all right, talking about sets and reps 65 00:05:18,800 --> 00:05:23,719 Speaker 1: and building muscle and or building strength. So let's get 66 00:05:23,720 --> 00:05:29,880 Speaker 1: back to this proposed repetition continuum. Now, personal trainers who 67 00:05:29,920 --> 00:05:33,039 Speaker 1: are listening to this group, exercise instructors, anyone who has 68 00:05:33,080 --> 00:05:39,479 Speaker 1: studied those textbooks, gotten certified, knows exactly what I'm talking about. 69 00:05:40,600 --> 00:05:43,800 Speaker 1: And I have thrown these numbers out for years as well. 70 00:05:45,200 --> 00:05:50,120 Speaker 1: But with that caveat that I will get to all right, 71 00:05:50,200 --> 00:05:53,400 Speaker 1: So I'm going to read a lot directly from this 72 00:05:53,480 --> 00:05:54,960 Speaker 1: study when I when I give it to you, because 73 00:05:54,960 --> 00:06:00,200 Speaker 1: it's so good, it's so good, and and and dr at. 74 00:06:00,200 --> 00:06:03,280 Speaker 1: Schoenfeld doesn't surprise me that it is written as well 75 00:06:03,320 --> 00:06:06,359 Speaker 1: as it is, because he is uniquely qualified to do 76 00:06:06,440 --> 00:06:09,920 Speaker 1: these studies. But the repetition continuum, you've heard it before. 77 00:06:09,960 --> 00:06:13,400 Speaker 1: Most likely it proposes that the number of repetitions performed 78 00:06:13,720 --> 00:06:18,039 Speaker 1: at a given magnitude of load will result in specific adaptations. 79 00:06:18,720 --> 00:06:24,240 Speaker 1: That's the exercise science mumbo jumbo. But it's pretty darn simple, right, 80 00:06:24,279 --> 00:06:27,560 Speaker 1: So they continuum as this there's basically three buckets. The 81 00:06:27,560 --> 00:06:35,480 Speaker 1: buckets are strength, hypertrophy, and endurance. Right, Hypertrophe is the 82 00:06:35,520 --> 00:06:41,039 Speaker 1: buzzword or the the exercise science big word for building muscle. Okay, 83 00:06:41,279 --> 00:06:47,800 Speaker 1: muscle hypertrophy. So when we're talking about repetitions, what those 84 00:06:47,839 --> 00:06:52,080 Speaker 1: textbooks and what we've been told for years is that 85 00:06:52,240 --> 00:06:54,440 Speaker 1: if you want to build strength, if you want to 86 00:06:54,480 --> 00:06:57,160 Speaker 1: really be, you know, get stronger, one to five reps. 87 00:06:58,680 --> 00:07:02,880 Speaker 1: If you want to build muscle, eight to twelve, if 88 00:07:02,880 --> 00:07:10,360 Speaker 1: you want to work on muscular endurance, fifteen or more repetitions. Now, 89 00:07:11,680 --> 00:07:14,520 Speaker 1: the first time I read that, which was decades ago, 90 00:07:15,680 --> 00:07:18,320 Speaker 1: I thought, as many of you may as well, what 91 00:07:18,400 --> 00:07:23,240 Speaker 1: about seven reps? What about thirteen? Like, is there no benefit? 92 00:07:23,360 --> 00:07:25,360 Speaker 1: Is because it's one to five, then we don't have 93 00:07:25,720 --> 00:07:29,240 Speaker 1: six or seven, and then it's eight to twelve, and 94 00:07:29,320 --> 00:07:33,560 Speaker 1: we don't have thirteen or fourteen. Just something I always 95 00:07:33,720 --> 00:07:38,520 Speaker 1: thought was a little odd. I mean, shouldn't they shouldn't 96 00:07:38,520 --> 00:07:42,800 Speaker 1: they connect? Shouldn't it be like one to eight twelve? 97 00:07:43,000 --> 00:07:47,400 Speaker 1: You know, you get my point, all right, But let 98 00:07:47,440 --> 00:07:50,720 Speaker 1: me read just a little further to clarify what you 99 00:07:50,720 --> 00:07:57,080 Speaker 1: would find in these textbooks about this repetition continuum. So 100 00:07:57,280 --> 00:08:02,400 Speaker 1: a low repetition scheme with heavy loads, right, So the fewer, 101 00:08:02,440 --> 00:08:05,440 Speaker 1: the repetitions, the heavier you have to go, right, And 102 00:08:05,480 --> 00:08:08,880 Speaker 1: so when we're talking strength one to five repetitions per set. 103 00:08:09,240 --> 00:08:11,520 Speaker 1: Now here's where it gets a little confusing. But I'm 104 00:08:11,560 --> 00:08:17,920 Speaker 1: gonna clarify with eighty to one of a one repetition maximum, 105 00:08:17,960 --> 00:08:21,360 Speaker 1: and that optimizes strength. That's what the textbooks say. So 106 00:08:21,640 --> 00:08:26,720 Speaker 1: what does that mean? One repetition maximum? So that's the 107 00:08:26,880 --> 00:08:29,600 Speaker 1: maximum amount of weight you can do for one repetition. 108 00:08:29,600 --> 00:08:32,000 Speaker 1: So if it's a bench press, if it's a squat, 109 00:08:32,640 --> 00:08:35,680 Speaker 1: those type of movements are the ones often used in 110 00:08:35,720 --> 00:08:40,920 Speaker 1: these testing protocols, but you know there's many other movements 111 00:08:40,920 --> 00:08:44,839 Speaker 1: and exercises as well. Bicep curl, leg extension often used 112 00:08:44,840 --> 00:08:48,400 Speaker 1: in these tests as well. So one rep maximum, what's 113 00:08:48,440 --> 00:08:51,559 Speaker 1: the maximum amount of way you can do for one repetition? 114 00:08:51,600 --> 00:08:54,079 Speaker 1: So let's throw out round numbers. Maybe for a bench press, 115 00:08:54,080 --> 00:08:57,960 Speaker 1: it's two hundred pounds, right, so that's your one rep maximum. 116 00:08:58,240 --> 00:09:00,559 Speaker 1: So fift of that would be a hund it pounds, 117 00:09:00,840 --> 00:09:03,400 Speaker 1: all right, So these are the numbers they are using 118 00:09:04,520 --> 00:09:12,480 Speaker 1: two base these repetition continuums and effects off of one 119 00:09:12,640 --> 00:09:18,480 Speaker 1: glaring weakness with this whole approach that I would say, 120 00:09:18,520 --> 00:09:21,080 Speaker 1: and this doesn't go to the studies themselves. It just 121 00:09:21,120 --> 00:09:25,800 Speaker 1: goes to the real world. Right, And there are three 122 00:09:25,800 --> 00:09:31,560 Speaker 1: buckets to my philosophy that I have kind of evolved 123 00:09:31,559 --> 00:09:35,160 Speaker 1: with over the years that it started with evolution. Right, 124 00:09:35,240 --> 00:09:38,760 Speaker 1: So I look at evolution, I look at the empirical evidence, 125 00:09:38,800 --> 00:09:40,520 Speaker 1: which are studies, and then I look at what we 126 00:09:40,559 --> 00:09:42,960 Speaker 1: can do in real life, what we can do and 127 00:09:43,000 --> 00:09:45,720 Speaker 1: what we do do and right, so, how many of 128 00:09:45,720 --> 00:09:50,280 Speaker 1: you know what your one repetition maximum is? This is 129 00:09:50,320 --> 00:09:54,319 Speaker 1: really important. There's nowhere in the studies where they actually 130 00:09:54,440 --> 00:09:57,960 Speaker 1: ask how many people know? And then it's knowing for 131 00:09:58,000 --> 00:10:01,439 Speaker 1: all of these different exercises. Now we go by feel, 132 00:10:02,920 --> 00:10:05,319 Speaker 1: we go by field, and and that seems to work 133 00:10:05,679 --> 00:10:13,280 Speaker 1: pretty well if you are doing what is proposed when 134 00:10:13,280 --> 00:10:15,920 Speaker 1: it comes to muscle failure and things like that. But 135 00:10:15,960 --> 00:10:21,240 Speaker 1: this is really important overlooked point in my opinion. How 136 00:10:21,280 --> 00:10:23,880 Speaker 1: many people know what they're running one rep max is 137 00:10:24,240 --> 00:10:28,679 Speaker 1: and then are utilizing this repetition continuum based on that. 138 00:10:29,080 --> 00:10:30,800 Speaker 1: So you're like, okay, well, I know that I can 139 00:10:30,840 --> 00:10:36,240 Speaker 1: squat to seventy five for my max and I am 140 00:10:36,280 --> 00:10:40,640 Speaker 1: going to then create a training plan based off of that. 141 00:10:40,720 --> 00:10:43,880 Speaker 1: Now I see people on social media. I have friends 142 00:10:43,880 --> 00:10:48,480 Speaker 1: who do do this, but they're a rarity, right. They 143 00:10:48,520 --> 00:10:52,600 Speaker 1: are the power lifters, the cross fitters, people like that 144 00:10:53,600 --> 00:10:56,640 Speaker 1: who are dialing in those numbers. But I'm going to 145 00:10:56,760 --> 00:11:01,240 Speaker 1: tell them and tell you lies in the face of 146 00:11:01,320 --> 00:11:04,880 Speaker 1: the conventional wisdom when it comes to buildings, strength and muscle. 147 00:11:05,880 --> 00:11:07,520 Speaker 1: I had a tough time coming up with the title 148 00:11:07,559 --> 00:11:11,079 Speaker 1: for this show because you want it to be relatively short, 149 00:11:11,120 --> 00:11:13,920 Speaker 1: but there's a lot going on here. But those are 150 00:11:13,920 --> 00:11:17,199 Speaker 1: the two things I pulled out because that's generally what 151 00:11:17,240 --> 00:11:21,480 Speaker 1: people will understand. Right. What are my goals? Is my 152 00:11:21,520 --> 00:11:25,280 Speaker 1: goal to be as strong as possible and maybe compete 153 00:11:25,480 --> 00:11:29,520 Speaker 1: in those type of events. Put up the biggest weight 154 00:11:29,600 --> 00:11:34,280 Speaker 1: I can. Is it to build muscle? Is it? You know? Vanity? 155 00:11:34,360 --> 00:11:37,520 Speaker 1: Is it bodybuilding? Is it a mix of the two? 156 00:11:39,840 --> 00:11:44,880 Speaker 1: And the great news is it doesn't really matter getting 157 00:11:44,880 --> 00:11:47,840 Speaker 1: ahead of myself though when it comes to strength and 158 00:11:47,920 --> 00:11:52,240 Speaker 1: building muscle. All right, but we all know we've seen 159 00:11:52,320 --> 00:11:57,440 Speaker 1: those videos and seen the magazines over the years, although 160 00:11:57,440 --> 00:12:01,400 Speaker 1: those are generally gone. It's online people lifting crazy amounts 161 00:12:01,440 --> 00:12:03,600 Speaker 1: of weight and you're told that you have to to 162 00:12:03,679 --> 00:12:07,240 Speaker 1: get strong, you have to go bigger, go home, right, 163 00:12:08,600 --> 00:12:14,120 Speaker 1: no pain, no gain, been around forever, and what this 164 00:12:14,160 --> 00:12:17,960 Speaker 1: research says is that's not true. It's just not true, 165 00:12:18,840 --> 00:12:23,400 Speaker 1: and that's exciting. Okay, so let's get right to the study. 166 00:12:23,559 --> 00:12:27,800 Speaker 1: The study is loading recommendations for muscle strength, hypertrophy, and 167 00:12:27,880 --> 00:12:35,360 Speaker 1: local endurance a re examination of the repetition continuum. Again, 168 00:12:35,760 --> 00:12:40,280 Speaker 1: I can't love Brad shown Feld more because I've read 169 00:12:40,320 --> 00:12:43,839 Speaker 1: so many studies to you the titles and they're purposely 170 00:12:43,920 --> 00:12:50,040 Speaker 1: made to be uber scientific and obvious reasons, but this 171 00:12:50,080 --> 00:12:52,760 Speaker 1: one isn't. This is pretty straightforward. Most people are gonna 172 00:12:52,800 --> 00:12:56,400 Speaker 1: understand that to some degree. Loading recommendations for muscle strength, hypertrophy, 173 00:12:56,480 --> 00:13:00,640 Speaker 1: and local endurance a re examination of the repetition continuum. 174 00:13:00,800 --> 00:13:03,240 Speaker 1: So does that hold true? Do you have to go 175 00:13:03,360 --> 00:13:05,640 Speaker 1: super heavy for one to five reps to get strong, 176 00:13:06,440 --> 00:13:09,320 Speaker 1: or go eight to twelve repetitions to build muscle, or 177 00:13:09,400 --> 00:13:12,880 Speaker 1: over fifteen repetitions to work on your endurance. Let me 178 00:13:12,920 --> 00:13:16,920 Speaker 1: read two paragraphs from the study. By the way, this 179 00:13:16,920 --> 00:13:22,760 Speaker 1: study was in Sports Journal February. Super recent resistance training 180 00:13:22,840 --> 00:13:26,920 Speaker 1: is well established as an effective interventional strategy to enhance 181 00:13:27,040 --> 00:13:31,320 Speaker 1: muscular adaptations. These adaptations include, but are not limited to, 182 00:13:31,800 --> 00:13:37,840 Speaker 1: increases in muscular strength, size, and local muscular endurance. Evidence 183 00:13:37,880 --> 00:13:44,400 Speaker 1: indicates that optimizing these adaptations requires manipulation of resistance training variables. 184 00:13:44,440 --> 00:13:47,480 Speaker 1: The magnitude of load or amount of weightlifted in a 185 00:13:47,640 --> 00:13:51,200 Speaker 1: set is widely considered one of the most important of 186 00:13:51,240 --> 00:13:56,880 Speaker 1: these variables. Support for the repetition continuum is derived from 187 00:13:56,920 --> 00:14:00,600 Speaker 1: the seminal work of dorm who proposed is that high 188 00:14:00,679 --> 00:14:06,240 Speaker 1: load resistance enhances muscular strength and power, while low resistance 189 00:14:06,320 --> 00:14:12,240 Speaker 1: exercise improves muscular endurance. Here's the most important line, though, 190 00:14:12,920 --> 00:14:17,160 Speaker 1: when it comes to this belief this continuum, have it 191 00:14:17,200 --> 00:14:20,680 Speaker 1: in red and bold in my notes for that reason. 192 00:14:21,600 --> 00:14:25,080 Speaker 1: And this is from final sentence from this intro. I 193 00:14:25,120 --> 00:14:28,080 Speaker 1: mean read the whole sentence, one more half of it. 194 00:14:28,160 --> 00:14:31,600 Speaker 1: Who proposed that high load resistance exercise enhances muscular strength 195 00:14:31,680 --> 00:14:36,080 Speaker 1: and power, while low resistance exercise improves muscular endurance, and 196 00:14:36,200 --> 00:14:42,520 Speaker 1: that these loading zones are incapable of eliciting adaptations achieved 197 00:14:42,520 --> 00:14:46,960 Speaker 1: by the other. In other words, you're not getting strength 198 00:14:47,600 --> 00:14:51,080 Speaker 1: by lifting eight to twelve repetitions or more than fifteen. 199 00:14:52,640 --> 00:14:57,640 Speaker 1: You're not gonna get hypertrophee by going above fifteen, and 200 00:14:57,640 --> 00:14:59,040 Speaker 1: you're not really going to get it in the same 201 00:14:59,080 --> 00:15:03,200 Speaker 1: way if you go lower loads, not what the research 202 00:15:03,280 --> 00:15:10,240 Speaker 1: now shows. Okay, So again really quickly talk about Brad Schonfeld. 203 00:15:10,280 --> 00:15:12,320 Speaker 1: Brad Schonfeld was a trainer back when I was a 204 00:15:12,320 --> 00:15:15,800 Speaker 1: trainer in New York City many years ago, and worked 205 00:15:15,800 --> 00:15:18,080 Speaker 1: in the gyms and then went on and is now 206 00:15:18,400 --> 00:15:22,200 Speaker 1: one of the top professors researchers into hypertrophy, has so 207 00:15:22,280 --> 00:15:26,920 Speaker 1: many books, has so many papers. But what I absolutely 208 00:15:26,960 --> 00:15:32,359 Speaker 1: love is, let's be honest, there are many professors who 209 00:15:33,120 --> 00:15:35,880 Speaker 1: never did what they research. I'll leave it as simple 210 00:15:35,920 --> 00:15:41,000 Speaker 1: as that, right, the the Ivory Tower issue. But Dr 211 00:15:41,040 --> 00:15:44,880 Speaker 1: Brad Schoenfeld, you know, worked in the trenches, as they say. 212 00:15:44,920 --> 00:15:47,200 Speaker 1: And so I would argue, and if you really read 213 00:15:47,280 --> 00:15:50,480 Speaker 1: his work, you see it that he comes with a 214 00:15:50,600 --> 00:15:55,120 Speaker 1: unique set of skills, right, and that translates into his 215 00:15:55,240 --> 00:15:59,200 Speaker 1: research and how it's written and his findings. And I 216 00:15:59,200 --> 00:16:02,200 Speaker 1: would argue, fly to league like me, his biases to 217 00:16:03,360 --> 00:16:07,720 Speaker 1: find the truth, find what's most effective. He doesn't go 218 00:16:07,840 --> 00:16:09,920 Speaker 1: in with a bias that, oh, yeah, you gotta lift 219 00:16:09,960 --> 00:16:13,720 Speaker 1: heavy to be strong. No, he's saying, I'm gonna look 220 00:16:13,760 --> 00:16:16,600 Speaker 1: at the data. I'm gonna you know, go against maybe 221 00:16:16,640 --> 00:16:19,040 Speaker 1: conventional wisdom, but for the reason of trying to figure 222 00:16:19,080 --> 00:16:23,200 Speaker 1: out is it true? And again, when I first read 223 00:16:23,240 --> 00:16:26,320 Speaker 1: this decades ago, that you know one to five, eight 224 00:16:26,320 --> 00:16:29,160 Speaker 1: to twelve more than fifteen, it didn't quite make sense 225 00:16:29,160 --> 00:16:35,200 Speaker 1: to me. Why not because especially for people who are 226 00:16:35,200 --> 00:16:40,120 Speaker 1: just starting out, my thought was common sensically, wouldn't it 227 00:16:40,200 --> 00:16:42,960 Speaker 1: stand to reason if you lift heavy things, heavier things 228 00:16:42,960 --> 00:16:47,320 Speaker 1: than you are accustomed to, you're gonna get stronger full stop? 229 00:16:48,600 --> 00:16:51,160 Speaker 1: Does it have to be really heavy? Doesn't have to 230 00:16:51,200 --> 00:16:54,520 Speaker 1: be of my one rep max, which most beginner exercises 231 00:16:54,560 --> 00:16:56,800 Speaker 1: don't know and probably shouldn't know, because you're not gonna 232 00:16:56,800 --> 00:17:00,600 Speaker 1: be max benching when you start out most people. There's 233 00:17:00,680 --> 00:17:02,640 Speaker 1: strength and the interesting coaches obviously who would do that 234 00:17:02,680 --> 00:17:06,520 Speaker 1: different reasons, But you get my point. How many of 235 00:17:06,520 --> 00:17:10,960 Speaker 1: you know what your rep max is? Many who are competitive, yes, 236 00:17:11,000 --> 00:17:18,760 Speaker 1: but most don't, Okay, And so Brad Schoenfeld perfect person 237 00:17:19,880 --> 00:17:22,120 Speaker 1: to be doing what he's doing, all right. So I'm 238 00:17:22,160 --> 00:17:28,000 Speaker 1: just gonna give you those three buckets one final time, Strength, endurance, 239 00:17:29,160 --> 00:17:32,560 Speaker 1: and hypertrophe, al right, because you want to know the difference, right, 240 00:17:32,840 --> 00:17:35,800 Speaker 1: And so I'm gonna give you against straight from the 241 00:17:35,840 --> 00:17:38,440 Speaker 1: study because it's so well done. Let's start with strength. 242 00:17:38,520 --> 00:17:40,440 Speaker 1: So strength is what they say you get when you 243 00:17:40,520 --> 00:17:44,120 Speaker 1: lift really heavy one to five repetitions. Strength can be 244 00:17:44,200 --> 00:17:48,639 Speaker 1: broadly defined as the ability to produce maximum force against 245 00:17:48,720 --> 00:17:52,760 Speaker 1: an external resistance. Okay, that's the definition of strength. That's 246 00:17:52,800 --> 00:17:55,119 Speaker 1: to the left right. If you're looking at the actual 247 00:17:55,240 --> 00:17:59,520 Speaker 1: visual representation of this continuum, and it's been referred to 248 00:17:59,560 --> 00:18:03,119 Speaker 1: as the ink zone, indicating optimum gains in this parameter 249 00:18:03,200 --> 00:18:07,040 Speaker 1: are attained by the performance of one to five repetitions 250 00:18:07,080 --> 00:18:09,800 Speaker 1: per set. It is theorized that training in the strength 251 00:18:09,880 --> 00:18:14,800 Speaker 1: zone enhances neuralmuscular adaptations that facilitate force production. So when 252 00:18:14,840 --> 00:18:17,920 Speaker 1: you're training this zone, it's going to help you produce 253 00:18:18,200 --> 00:18:23,639 Speaker 1: maximum force. Strength is most commonly assessed via one repetition 254 00:18:23,720 --> 00:18:27,920 Speaker 1: maximum testing that involves the performance of dynamic constant external 255 00:18:27,960 --> 00:18:33,040 Speaker 1: resistance using either freeweights or exercise machines. All right, Meta 256 00:18:33,080 --> 00:18:36,200 Speaker 1: and analytic data of this metrics shows a clear advantage 257 00:18:36,200 --> 00:18:39,919 Speaker 1: to using heavier compared to lighter loads when the number 258 00:18:39,920 --> 00:18:44,800 Speaker 1: of sets are similar between conditions. That's important. Okay, here 259 00:18:44,800 --> 00:18:47,720 Speaker 1: we go. It should be noted that while heavy load 260 00:18:47,760 --> 00:18:53,400 Speaker 1: training is clearly requisite for maximizing one repetition maximum. Significant 261 00:18:53,440 --> 00:18:56,240 Speaker 1: strength gains in this test are routinely observed with the 262 00:18:56,320 --> 00:19:01,600 Speaker 1: use of low loads okay greater than to repetitions per set. 263 00:19:02,080 --> 00:19:06,600 Speaker 1: Even resistance trained individuals show increases in strength when training 264 00:19:06,640 --> 00:19:10,880 Speaker 1: with very light loads, albeit to a lesser extent than 265 00:19:10,920 --> 00:19:13,640 Speaker 1: with the use of heavy loads. You get stronger by 266 00:19:13,680 --> 00:19:17,680 Speaker 1: lifting heavy things. It doesn't have to be ridiculously heavy. 267 00:19:17,720 --> 00:19:22,679 Speaker 1: This is important. Okay. Research in highly trained individuals is 268 00:19:22,760 --> 00:19:25,760 Speaker 1: lacking on this topic, but it seems likely that continued 269 00:19:25,840 --> 00:19:30,480 Speaker 1: maximum strength improvements become increasingly dependent on training closer to 270 00:19:30,560 --> 00:19:35,200 Speaker 1: a person's one rep maximum as one approaches their genetic ceiling. Okay, 271 00:19:35,320 --> 00:19:38,480 Speaker 1: so again, for those of you who are competing, for 272 00:19:38,520 --> 00:19:42,560 Speaker 1: those of you who really want to pr in a lift, 273 00:19:44,200 --> 00:19:47,440 Speaker 1: the more you work out, the more advanced you are, 274 00:19:47,600 --> 00:19:54,600 Speaker 1: the more you need to do some not all heavier 275 00:19:54,680 --> 00:19:58,040 Speaker 1: lifting in those rep ranges. The vast majority of everyone 276 00:19:58,040 --> 00:20:04,639 Speaker 1: else don't have to to significantly increase their strength, And 277 00:20:04,760 --> 00:20:06,800 Speaker 1: you go, why is that important? I'm gonna get to that, 278 00:20:07,119 --> 00:20:10,639 Speaker 1: but jump ahead first and foremost not getting hurt. I 279 00:20:10,680 --> 00:20:14,080 Speaker 1: can't hold back not getting hurt, so you're gonna get 280 00:20:14,760 --> 00:20:19,720 Speaker 1: a heck of a lot stronger without that potential the 281 00:20:19,880 --> 00:20:25,320 Speaker 1: cost benefit from lifting super heavy Okay, final sentence for 282 00:20:25,480 --> 00:20:28,760 Speaker 1: strength in this paper. When considered in total, the literature 283 00:20:28,880 --> 00:20:31,400 Speaker 1: does seem to support the existence of a strength zone 284 00:20:31,440 --> 00:20:35,720 Speaker 1: for increasing one rep max. Consistent with the concept of 285 00:20:35,800 --> 00:20:41,280 Speaker 1: a repetition continuum. Lift heavier things, you're gonna get stronger, right, 286 00:20:41,560 --> 00:20:44,320 Speaker 1: But that's when you get to the top of your 287 00:20:44,320 --> 00:20:48,119 Speaker 1: potential for most people, all right. Muscular endurance that's a 288 00:20:48,119 --> 00:20:51,040 Speaker 1: little more complicated, right, Like, who cares about that? Now? 289 00:20:51,080 --> 00:20:54,040 Speaker 1: When I did coach, I coached a lot of runners, 290 00:20:54,119 --> 00:20:58,560 Speaker 1: especially endurance runners and triathletes, especially those going long distances. 291 00:20:58,640 --> 00:21:03,520 Speaker 1: So these would be people bowl that are more interested endurance. 292 00:21:03,520 --> 00:21:08,200 Speaker 1: But then just anyone, right, this is muscular fatigue. How 293 00:21:08,240 --> 00:21:11,000 Speaker 1: long can you do something without getting tired? All right? 294 00:21:11,480 --> 00:21:15,159 Speaker 1: Local muscular endurance operationally defined as the ability to resist 295 00:21:15,240 --> 00:21:18,320 Speaker 1: muscular fatigue. What I just said when using a sub 296 00:21:18,359 --> 00:21:21,800 Speaker 1: maximum resistance is purported to be best developed at the 297 00:21:21,920 --> 00:21:24,679 Speaker 1: right aspect of the repetition continuum. All right. So the 298 00:21:24,760 --> 00:21:29,320 Speaker 1: higher reps fifteen or more proposed adaptations associated with such 299 00:21:29,359 --> 00:21:32,800 Speaker 1: training have been attributed to an improved buffering and oxidative 300 00:21:32,840 --> 00:21:39,160 Speaker 1: capacity and increase in capitalization and mitochondrial density and enhanced 301 00:21:39,240 --> 00:21:42,800 Speaker 1: metabolic enzyme activity. You have no idea what that means. 302 00:21:43,520 --> 00:21:48,879 Speaker 1: Your body undergoes physiological changes by doing low level exercise. 303 00:21:48,920 --> 00:21:51,880 Speaker 1: This goes for cardio and strength. And again I'm gonna 304 00:21:51,920 --> 00:21:53,840 Speaker 1: jump ahead. This is why we want to do all 305 00:21:53,880 --> 00:21:57,720 Speaker 1: of the above, ideally a mix of everything. There are 306 00:21:57,760 --> 00:22:01,959 Speaker 1: different benefits to everything we do. You at different intensities 307 00:22:02,000 --> 00:22:06,040 Speaker 1: and different strengths. Muscular endurance can be expressed either on 308 00:22:06,080 --> 00:22:09,960 Speaker 1: an absolute or relative basis. This is interesting. Absolute muscular 309 00:22:10,040 --> 00:22:13,320 Speaker 1: endurance involves performing a set with as many repetitions as 310 00:22:13,359 --> 00:22:15,680 Speaker 1: possible at a fixed load. So an example of this, 311 00:22:15,800 --> 00:22:19,800 Speaker 1: people is the National Football the NFL. Combine, Right, you 312 00:22:19,840 --> 00:22:23,480 Speaker 1: have a bench press to assess muscular endurance. It's two 313 00:22:24,119 --> 00:22:27,120 Speaker 1: pounds regardless of what you weigh or what your one 314 00:22:27,200 --> 00:22:30,240 Speaker 1: rep max is, and you do it to failure. And 315 00:22:30,280 --> 00:22:34,720 Speaker 1: the load is independent of the athletes weight or his 316 00:22:35,440 --> 00:22:41,239 Speaker 1: strength levels. And so relative muscular endurance is assessed by 317 00:22:41,280 --> 00:22:43,920 Speaker 1: lifting a load at a given percentage of that one 318 00:22:44,000 --> 00:22:47,919 Speaker 1: repetition max. All right, so combined to doesn't matter how 319 00:22:48,000 --> 00:22:49,960 Speaker 1: much you weigh, are what your one rep max is. 320 00:22:50,520 --> 00:22:54,359 Speaker 1: That's absolute muscular endurance, and then relative is relative to 321 00:22:54,400 --> 00:22:57,520 Speaker 1: what your one rep max is, all right, And so 322 00:22:57,560 --> 00:23:01,320 Speaker 1: the findings suggests that a repetition continuum for local muscular 323 00:23:01,520 --> 00:23:05,360 Speaker 1: endurance seems more relevant to the lower body. I'm giving 324 00:23:05,400 --> 00:23:08,919 Speaker 1: you the takeaways. There's a long paper and study and 325 00:23:08,960 --> 00:23:11,760 Speaker 1: it's all over the place people, so I pulled out 326 00:23:11,800 --> 00:23:17,160 Speaker 1: what you need to know. So for runners this really interesting, right, triathletes, 327 00:23:17,359 --> 00:23:20,480 Speaker 1: the findings suggests that if you're going to do endurance 328 00:23:20,520 --> 00:23:25,120 Speaker 1: training with strength, it's more relevant to your lower body. Right, 329 00:23:25,160 --> 00:23:27,560 Speaker 1: So you don't need to do or shouldn't probably do 330 00:23:28,119 --> 00:23:32,600 Speaker 1: fifty reps of upper body stuff, but there's research that 331 00:23:32,680 --> 00:23:35,720 Speaker 1: says for the lower body stuff, if that's what your goal, 332 00:23:35,800 --> 00:23:40,320 Speaker 1: is more applicable. And it's not clear as to why 333 00:23:40,320 --> 00:23:43,160 Speaker 1: there may be low dependent differences in muscular endurance between 334 00:23:43,160 --> 00:23:46,360 Speaker 1: the upper and lower body. The limbs, well, no such 335 00:23:46,359 --> 00:23:49,639 Speaker 1: effect is seen with respect to strength or hypertrophe. For 336 00:23:49,760 --> 00:23:52,560 Speaker 1: the research is required, all right. What maybe it has 337 00:23:52,600 --> 00:23:54,280 Speaker 1: to do with the fact we walk on two legs. 338 00:23:54,359 --> 00:23:57,440 Speaker 1: This is like jumps out to me. You know we're evolution. 339 00:23:58,400 --> 00:24:00,679 Speaker 1: You know we're not on all fours. Maybe you know, 340 00:24:00,880 --> 00:24:06,720 Speaker 1: are our type one muscle fibers in our legs, calves, 341 00:24:06,720 --> 00:24:08,600 Speaker 1: something to do with the who knows, all right, final, 342 00:24:08,680 --> 00:24:12,600 Speaker 1: let's bring this all together. Muscle hypertrophe building muscle that 343 00:24:12,680 --> 00:24:15,360 Speaker 1: refers to the growth of muscle tissue, which can manifest 344 00:24:15,400 --> 00:24:19,600 Speaker 1: in a variety of ultra structural adaptations. Right, you're gonna 345 00:24:19,640 --> 00:24:22,800 Speaker 1: get bigger. The mid range of the repetition continuum from 346 00:24:22,840 --> 00:24:25,680 Speaker 1: eight to twelve reps is commonly referred to as the 347 00:24:25,760 --> 00:24:29,359 Speaker 1: hypertrophy zone, reflecting the belief that such a loading scheme 348 00:24:29,440 --> 00:24:33,240 Speaker 1: is ideal for building muscle. All right, And he goes 349 00:24:33,280 --> 00:24:35,280 Speaker 1: on to say, this is in the a C s 350 00:24:35,480 --> 00:24:39,600 Speaker 1: M guidelines, one of the certifications I have been certified 351 00:24:39,640 --> 00:24:42,879 Speaker 1: by them. They do a bunch really great certifying body. 352 00:24:43,240 --> 00:24:45,960 Speaker 1: And they also say the use of moderate loads is 353 00:24:46,000 --> 00:24:51,520 Speaker 1: recommended for hypertrophe training. Early evidence from longitudinal studies suggested 354 00:24:51,760 --> 00:24:56,520 Speaker 1: that light load training produced suboptimal skeletal muscle hypertrophy. So, 355 00:24:56,520 --> 00:24:59,480 Speaker 1: in other words, if you lift light suboptimal, you're not 356 00:24:59,520 --> 00:25:03,400 Speaker 1: gonna build a muscle the same way, all right. Multiple 357 00:25:03,400 --> 00:25:07,000 Speaker 1: studies have subsequently been published on this topic, with the 358 00:25:07,119 --> 00:25:13,040 Speaker 1: vast majority indicating similar hypertrophy across a wide spectrum of 359 00:25:13,160 --> 00:25:19,560 Speaker 1: loading ranges. Okay, you're getting bigger. You're building muscle across 360 00:25:19,640 --> 00:25:23,920 Speaker 1: that continuum, not just in that middle zone. The aforementioned 361 00:25:23,960 --> 00:25:28,040 Speaker 1: meta analysis by shown felt at ol Okay, Brad himself 362 00:25:28,600 --> 00:25:33,320 Speaker 1: found no difference in whole muscle hypertrophy between studies comparing 363 00:25:33,400 --> 00:25:37,800 Speaker 1: high loads, which is greater than six of one rep 364 00:25:37,840 --> 00:25:45,800 Speaker 1: max versus low loads, which is less. Okay. This reinforces 365 00:25:45,840 --> 00:25:50,440 Speaker 1: the lack of relevance of loading as a standalone variable 366 00:25:50,640 --> 00:25:55,919 Speaker 1: for hypertrophy. Okay. And moreover, some analysis found these results 367 00:25:55,920 --> 00:26:00,560 Speaker 1: held true independent of body region, both upper and body Okay. 368 00:26:00,600 --> 00:26:04,960 Speaker 1: Final sentence Here the paragraph the effects of volume must 369 00:26:05,000 --> 00:26:10,320 Speaker 1: be taken into consideration when interpreting data on hypertrophy loading outcomes. 370 00:26:11,560 --> 00:26:15,199 Speaker 1: Volume expressed as the number of sets performed, is an 371 00:26:15,240 --> 00:26:19,960 Speaker 1: important driver of muscle hypertrophy with an established linear dose 372 00:26:20,080 --> 00:26:26,880 Speaker 1: response relationship. Okay. On a set equated basis, lighter load 373 00:26:26,960 --> 00:26:30,720 Speaker 1: sets would necessarily result in greater volume loads compared to 374 00:26:30,800 --> 00:26:35,080 Speaker 1: heavier loads due to the higher number of repetitions performed, 375 00:26:35,640 --> 00:26:42,040 Speaker 1: therefore potentially influencing results. So, because you're going a little 376 00:26:42,160 --> 00:26:46,440 Speaker 1: lighter or a lot lighter, depending you have greater volume. 377 00:26:47,920 --> 00:26:52,160 Speaker 1: So this goes to body builders, right, they do more sets, 378 00:26:52,600 --> 00:26:55,439 Speaker 1: they don't necessarily go heavy, although they do both. But 379 00:26:55,480 --> 00:26:58,119 Speaker 1: they're also taking performance financing drugs. I have to always 380 00:26:58,119 --> 00:27:02,400 Speaker 1: say that. All right, But a takeaway there is sure 381 00:27:02,440 --> 00:27:04,760 Speaker 1: you may be going heavier, but your volume is decreased. 382 00:27:04,920 --> 00:27:08,320 Speaker 1: So if your goal is to build more muscle, go 383 00:27:08,400 --> 00:27:11,480 Speaker 1: a little lighter and do a little more more work 384 00:27:11,880 --> 00:27:14,200 Speaker 1: comes down to the work. All right, one more break. 385 00:27:14,359 --> 00:27:16,360 Speaker 1: When we come back, give you the conclusions and pull 386 00:27:16,359 --> 00:27:19,720 Speaker 1: it all together. Have this makes sense? All right, we'll 387 00:27:19,720 --> 00:27:33,679 Speaker 1: be right back. All right, Finally, here's the conclusions. Going 388 00:27:33,720 --> 00:27:37,600 Speaker 1: to read his paragraphs because they're so good to paragraphs. 389 00:27:38,000 --> 00:27:41,879 Speaker 1: With respect to hypertrophy, the compelling body of literature indicates 390 00:27:42,480 --> 00:27:46,760 Speaker 1: that similar whole muscle growth basically getting bigger building muscle, 391 00:27:47,160 --> 00:27:50,880 Speaker 1: can be achieved across a wide spectrum of loading ranges, 392 00:27:51,480 --> 00:27:56,080 Speaker 1: and that goes for just above of your one rep max, 393 00:27:56,119 --> 00:27:59,639 Speaker 1: so a lot lighter than most people think. These findings 394 00:27:59,680 --> 00:28:02,280 Speaker 1: are in dependant of age and training status, so it 395 00:28:02,280 --> 00:28:04,959 Speaker 1: doesn't matter if you're just starting out or if you're advanced, 396 00:28:05,880 --> 00:28:08,800 Speaker 1: or how old you are. Thus, as a matter of principle, 397 00:28:08,840 --> 00:28:13,119 Speaker 1: there is no ideal hypertur feed zone. But here's the 398 00:28:13,160 --> 00:28:16,159 Speaker 1: important stuff that it gives into the practical. This is 399 00:28:16,200 --> 00:28:18,800 Speaker 1: so important. So you got the evolution, you've got the empirical, 400 00:28:18,840 --> 00:28:21,400 Speaker 1: but what what can we do in everyday life? That's 401 00:28:21,440 --> 00:28:25,560 Speaker 1: what's most important from a practical standpoint. However, a case 402 00:28:25,600 --> 00:28:29,359 Speaker 1: can be made that moderate loads provide the most efficient 403 00:28:29,400 --> 00:28:32,959 Speaker 1: means to achieve muscle development, given that light load training 404 00:28:33,040 --> 00:28:36,639 Speaker 1: involves performing many more repetitions compared to the use of 405 00:28:36,640 --> 00:28:40,280 Speaker 1: heavier loads, which in turn increases the time spent training. 406 00:28:40,440 --> 00:28:43,640 Speaker 1: So there are those protocols fifty reps, a hundred reps. 407 00:28:44,520 --> 00:28:46,800 Speaker 1: It takes a lot of time, and it's also a 408 00:28:46,840 --> 00:28:52,120 Speaker 1: different kind of discomfort. It's a different kind of discomfort here. 409 00:28:52,880 --> 00:28:55,320 Speaker 1: It's the next sentence, getting ahead of myself. Moreover, the 410 00:28:55,400 --> 00:28:58,760 Speaker 1: high levels of metabolic acidosis that accompany the use of 411 00:28:58,880 --> 00:29:02,680 Speaker 1: lightloads tend to cause discomfort, which in turn can negatively 412 00:29:02,880 --> 00:29:06,400 Speaker 1: impacted adherence. That burning is what they're talking about, and 413 00:29:06,440 --> 00:29:09,520 Speaker 1: people go to burn, well, that must mean results no 414 00:29:11,080 --> 00:29:16,320 Speaker 1: metabolic acidosis. So this is exactly what this show and 415 00:29:16,400 --> 00:29:19,120 Speaker 1: my philosophy and what my research and what my approach 416 00:29:19,280 --> 00:29:24,840 Speaker 1: to fitness is all about. You can go super high reps, 417 00:29:24,840 --> 00:29:27,080 Speaker 1: it's gonna take longer. You're not going to get better 418 00:29:27,160 --> 00:29:30,920 Speaker 1: results most often, many times, most programs are doing that 419 00:29:30,960 --> 00:29:33,920 Speaker 1: to avoid bulk. But now what what you're learning is 420 00:29:35,280 --> 00:29:37,560 Speaker 1: flies in the face of the bulk myth. In other words, 421 00:29:37,560 --> 00:29:40,920 Speaker 1: you can build size by going lightweight and many reps, 422 00:29:41,760 --> 00:29:43,200 Speaker 1: but it takes a lot of time, doesn't feel good, 423 00:29:43,400 --> 00:29:45,960 Speaker 1: It takes a long time. Then you can go heavier, 424 00:29:47,720 --> 00:29:52,480 Speaker 1: which is a different kind of discomfort and incredibly increased 425 00:29:52,640 --> 00:29:56,479 Speaker 1: likelihood of injury or chance of injury. Or you can 426 00:29:56,560 --> 00:30:01,320 Speaker 1: do what I do and what this research shows moderate 427 00:30:02,920 --> 00:30:07,800 Speaker 1: moderate weight okay. Alternatively, evidence suggests that heavy load training 428 00:30:07,840 --> 00:30:12,400 Speaker 1: requires more sets to achieve comparable hypertrophy to moderate loads. Again, 429 00:30:12,400 --> 00:30:14,880 Speaker 1: a time thing. I don't have time to exercise, well, 430 00:30:15,240 --> 00:30:19,440 Speaker 1: go moderate. Not only is this inefficient from a time standpoint, 431 00:30:19,480 --> 00:30:23,800 Speaker 1: they're referring to going heavy with less reps. Okay, but 432 00:30:23,880 --> 00:30:26,760 Speaker 1: the combination of heavy loads with high training volumes heightens 433 00:30:26,880 --> 00:30:30,040 Speaker 1: joint related stresses. Does that sound familiar to anyone? So, 434 00:30:30,080 --> 00:30:32,640 Speaker 1: in other words, if you go super heavy and fewer reps, 435 00:30:32,800 --> 00:30:36,120 Speaker 1: but it's volume that matters, it's gonna take a longer time. 436 00:30:36,240 --> 00:30:38,360 Speaker 1: And we haven't even talked about rest intervals. Don't have to, 437 00:30:39,680 --> 00:30:43,960 Speaker 1: but high training volumes heightens joint related stresses and increases 438 00:30:44,000 --> 00:30:47,520 Speaker 1: the potential for overtraining. He said it to. It's there. 439 00:30:48,080 --> 00:30:52,400 Speaker 1: Both acute and longitudinal data suggests a potential hypertrophic benefit 440 00:30:52,440 --> 00:30:56,160 Speaker 1: to combining loading ranges as part of a structured resistance 441 00:30:56,160 --> 00:30:58,880 Speaker 1: training program. Do it all if you want to, you can, 442 00:31:00,080 --> 00:31:02,520 Speaker 1: so don't just do one. But you have the reasons 443 00:31:02,560 --> 00:31:09,520 Speaker 1: now cost benefit of low, moderate, and high. The practical 444 00:31:09,560 --> 00:31:12,680 Speaker 1: implications of findings remain questionable. Further studies needed. Okay, yeah, 445 00:31:12,680 --> 00:31:15,600 Speaker 1: they're still figuring out. And again, like if you saw 446 00:31:15,720 --> 00:31:18,040 Speaker 1: if you go and read the actual research, it's all 447 00:31:18,040 --> 00:31:20,960 Speaker 1: over the place, but I pulled out what you need 448 00:31:20,960 --> 00:31:28,120 Speaker 1: to know and final final paragraph. Additionally, why it generally 449 00:31:28,160 --> 00:31:33,200 Speaker 1: seems that the theory proposed in the repetition continuum is 450 00:31:33,240 --> 00:31:36,320 Speaker 1: not necessarily valid for high pertrope. Training with low loads 451 00:31:36,320 --> 00:31:39,560 Speaker 1: tends to produce more discomfort, displeasure, and a higher rating 452 00:31:39,560 --> 00:31:42,480 Speaker 1: of perceived exertion. Again, it's just supporting that high rep 453 00:31:43,680 --> 00:31:49,640 Speaker 1: low weight is not the answer either higher rating and 454 00:31:49,680 --> 00:31:53,800 Speaker 1: perceived exertion than training with moderate two high loads. Therefore, 455 00:31:53,840 --> 00:31:57,200 Speaker 1: from a practical standpoint, again, training with moderate loads is 456 00:31:57,280 --> 00:32:00,960 Speaker 1: likely to be more enjoyable, which might also impact long 457 00:32:01,040 --> 00:32:05,120 Speaker 1: term adherence. Final sentence, I put in bold. This is 458 00:32:05,120 --> 00:32:07,560 Speaker 1: showing Feld's takeaway. It was at the start, I pulled 459 00:32:07,600 --> 00:32:09,120 Speaker 1: it and put it putting it at the end. Here, 460 00:32:09,400 --> 00:32:12,920 Speaker 1: based on the evidence, we propose a new paradigm whereby 461 00:32:13,040 --> 00:32:17,480 Speaker 1: muscular adaptations can be obtained and in some cases optimized, 462 00:32:17,840 --> 00:32:22,440 Speaker 1: across a wide spectrum of loading zones. So, in other words, 463 00:32:22,480 --> 00:32:26,920 Speaker 1: those zones are not set in stone. You get the benefits. 464 00:32:26,920 --> 00:32:28,360 Speaker 1: What did it say at the start and read that 465 00:32:28,400 --> 00:32:31,040 Speaker 1: I read, let me read it one more time, and 466 00:32:31,120 --> 00:32:34,480 Speaker 1: that these loading zones are incapable of listening adaptations achieved 467 00:32:34,480 --> 00:32:37,479 Speaker 1: by the other No, not true. You can get bigger 468 00:32:37,520 --> 00:32:43,040 Speaker 1: by lifting lighter loads, more reps, heavier loads, fewer reps, 469 00:32:43,080 --> 00:32:45,560 Speaker 1: but more sets. It's about the volume of work. It's 470 00:32:45,600 --> 00:32:51,880 Speaker 1: about fatigue, it's about overload. Okay, so the takeaway mix 471 00:32:51,960 --> 00:32:57,160 Speaker 1: it up. But when in doubt, go moderate. I have 472 00:32:57,240 --> 00:33:00,840 Speaker 1: been lifting. Call it the goldilow X amount of weight. 473 00:33:02,160 --> 00:33:03,840 Speaker 1: And you know what they don't talk about here that 474 00:33:03,880 --> 00:33:08,560 Speaker 1: I have to throw in muscular time under tension. It's 475 00:33:08,600 --> 00:33:10,840 Speaker 1: about how many muscle fibers you recruit when you go 476 00:33:10,920 --> 00:33:13,520 Speaker 1: super heavy, many people who aren't capable really of doing it. 477 00:33:13,720 --> 00:33:17,000 Speaker 1: There's more momentum when you go super light, there's less 478 00:33:17,040 --> 00:33:19,440 Speaker 1: muscular time under tension. Unless you go to a ridiculous 479 00:33:19,520 --> 00:33:26,840 Speaker 1: number of repetitions, go slower. My six second rep is 480 00:33:26,880 --> 00:33:30,160 Speaker 1: a great example. One or two seconds on the up, 481 00:33:30,360 --> 00:33:33,040 Speaker 1: three to four on the down. That's with a moderate weight. 482 00:33:33,200 --> 00:33:35,000 Speaker 1: If you go too heavy, you can't do that. If 483 00:33:35,040 --> 00:33:37,760 Speaker 1: you go to light, you won't feel that. And I 484 00:33:37,760 --> 00:33:40,600 Speaker 1: don't want to get hurt. And so the great news 485 00:33:40,640 --> 00:33:42,560 Speaker 1: is is that you can get stronger. This is it 486 00:33:43,680 --> 00:33:47,240 Speaker 1: by lifting moderate weights. For a long time, that was 487 00:33:47,280 --> 00:33:51,160 Speaker 1: the yes. As you approach your genetic potential, as you're 488 00:33:51,360 --> 00:33:55,320 Speaker 1: getting towards your pr, then you've got to do some 489 00:33:55,400 --> 00:33:58,080 Speaker 1: heavier lifting. And there's also the psychological in that that 490 00:33:58,240 --> 00:34:00,400 Speaker 1: don't need to get into that. It's not just theological 491 00:34:00,400 --> 00:34:03,440 Speaker 1: with psychological about moving heavyweights. And anyone who's done that 492 00:34:03,520 --> 00:34:06,120 Speaker 1: knows what I'm talking about. I was going to go 493 00:34:06,160 --> 00:34:09,880 Speaker 1: into nonlinear periodization. I'm gonna save that for another show. 494 00:34:11,000 --> 00:34:15,840 Speaker 1: That's too much. Save that, all right, But if you 495 00:34:15,920 --> 00:34:19,920 Speaker 1: lift things that are heavier over time, you're going to 496 00:34:20,000 --> 00:34:25,040 Speaker 1: get stronger, so you don't have to risk injury by 497 00:34:25,080 --> 00:34:28,600 Speaker 1: lifting things that are super heavy for you. You will 498 00:34:28,640 --> 00:34:32,760 Speaker 1: get stronger for a long time by lifting moderate weights. 499 00:34:33,600 --> 00:34:37,840 Speaker 1: Doing two to three sets one is good, two's better, 500 00:34:38,000 --> 00:34:40,640 Speaker 1: three's probably best for most of you. Again, depends on 501 00:34:40,719 --> 00:34:43,640 Speaker 1: your goals and if you're just starting out, one set 502 00:34:43,680 --> 00:34:45,960 Speaker 1: is totally fine, One to two is totally fine. I 503 00:34:46,200 --> 00:34:49,040 Speaker 1: find doing three sets back to back my numbingly boring, 504 00:34:49,840 --> 00:34:53,560 Speaker 1: so I will rotate exercises. I'll do bicep curls, tricep kickbacks, 505 00:34:53,600 --> 00:34:57,440 Speaker 1: some abs, then I'll go back to bicep curls, tricep kickbacks, abs, 506 00:34:57,640 --> 00:34:59,239 Speaker 1: and then I'll do a third set. But doing three 507 00:34:59,239 --> 00:35:02,319 Speaker 1: in success, I can't do it anymore, can't do it. 508 00:35:03,560 --> 00:35:05,640 Speaker 1: But there you have it. This is the science, different science, 509 00:35:05,680 --> 00:35:11,200 Speaker 1: new science. One of the few exercise science paradigms that 510 00:35:11,600 --> 00:35:16,120 Speaker 1: contradicts what is in my bookcase right behind me now 511 00:35:17,160 --> 00:35:19,880 Speaker 1: in so many books. But again it went to common 512 00:35:19,880 --> 00:35:23,320 Speaker 1: sense for me. You don't have to lift super heavy 513 00:35:23,360 --> 00:35:27,360 Speaker 1: to get stronger, and you can lift a little lighter 514 00:35:28,040 --> 00:35:32,719 Speaker 1: to build muscle too. It all goes to the overload 515 00:35:32,760 --> 00:35:35,480 Speaker 1: principle that I talk about so frequently you need to 516 00:35:35,600 --> 00:35:38,040 Speaker 1: challenge your muscle. That meme you see all the time. 517 00:35:38,080 --> 00:35:39,719 Speaker 1: It doesn't challenge you, it doesn't change you. Yeah, but 518 00:35:39,719 --> 00:35:41,760 Speaker 1: it doesn't have to challenge you that much. It doesn't 519 00:35:41,760 --> 00:35:43,160 Speaker 1: have to challenge you to the point that you might 520 00:35:43,160 --> 00:35:48,320 Speaker 1: get hurt. And so for people like me who people 521 00:35:48,480 --> 00:35:50,200 Speaker 1: come up to I've said it before in the gym 522 00:35:50,239 --> 00:35:53,839 Speaker 1: and say, why are you lifting the lighter? Like, can't 523 00:35:53,880 --> 00:35:56,719 Speaker 1: you go heavier? You? You look stronger than that. I go, 524 00:35:57,080 --> 00:36:00,239 Speaker 1: I'm good. I'm doing a slower rep with at her 525 00:36:00,320 --> 00:36:04,560 Speaker 1: form and I'm getting size and strength at the same time. 526 00:36:04,880 --> 00:36:07,000 Speaker 1: All Right, there you go. You can get size and 527 00:36:07,000 --> 00:36:11,560 Speaker 1: strength with moderate weight. That's the final sentence takeaway for 528 00:36:11,640 --> 00:36:16,719 Speaker 1: your cocktail parties. All right, non linear peritization. I'll get 529 00:36:16,719 --> 00:36:18,480 Speaker 1: to that next time. Do you want to reach out 530 00:36:18,520 --> 00:36:21,920 Speaker 1: Tom h Fit Instagram and Twitter, Tom h Fit, questions, comments, 531 00:36:22,400 --> 00:36:25,160 Speaker 1: love to hear from you. That's also you can go 532 00:36:25,200 --> 00:36:27,760 Speaker 1: to Fitness Disrupted dot com. Email me through the site. 533 00:36:28,120 --> 00:36:30,719 Speaker 1: The micro Workout Plan is my most recent book, approaching 534 00:36:30,719 --> 00:36:33,920 Speaker 1: a hundred reviews on Amazon. Would love would love to 535 00:36:33,960 --> 00:36:36,319 Speaker 1: break that soon. I have goals I put it out there. 536 00:36:36,600 --> 00:36:39,399 Speaker 1: If you've read it and and enjoy it. I would 537 00:36:39,400 --> 00:36:42,160 Speaker 1: greatly appreciate a couple of minutes to post a review. 538 00:36:42,200 --> 00:36:44,880 Speaker 1: It's big for authors. As I am working on my 539 00:36:45,040 --> 00:36:49,680 Speaker 1: next book proposal. I didn't get worked up on this one. 540 00:36:49,719 --> 00:36:52,040 Speaker 1: This one was just straight science. This is good. I 541 00:36:52,040 --> 00:36:53,560 Speaker 1: think I feel like I need to get worked up 542 00:36:53,560 --> 00:36:55,800 Speaker 1: for the next show. All right, again, thank you for listening. 543 00:36:55,840 --> 00:36:59,719 Speaker 1: Remember my one bias is bringing you the best results. 544 00:36:59,719 --> 00:37:02,360 Speaker 1: And when it's Brad shaw Nfeld and it's something that 545 00:37:02,440 --> 00:37:05,560 Speaker 1: contradicts what I learned years ago, I was gonna say 546 00:37:05,560 --> 00:37:08,400 Speaker 1: I was wrong, that they were wrong. I learned it. 547 00:37:08,600 --> 00:37:10,799 Speaker 1: I took it into you know, took it to heart. 548 00:37:10,880 --> 00:37:14,560 Speaker 1: It didn't sound perfectly sensical to me. But now we know, 549 00:37:14,800 --> 00:37:16,919 Speaker 1: all right, and it's great news. It's always great news. 550 00:37:18,080 --> 00:37:21,040 Speaker 1: Thank you for listening. I'm Tom Holland, exercise physiologists, certified 551 00:37:21,040 --> 00:37:25,200 Speaker 1: sports and nutritionist, lover of everything fitness, and I have 552 00:37:25,280 --> 00:37:28,600 Speaker 1: the greatest job in the world. Thank you for listening, 553 00:37:28,640 --> 00:37:35,279 Speaker 1: and believe in yourself. Fitness Disrupted is a production of 554 00:37:35,320 --> 00:37:38,520 Speaker 1: I Heart Radio. For more podcasts from my Heart Radio, 555 00:37:38,880 --> 00:37:42,280 Speaker 1: visit the I Heart Radio app, Apple Podcasts, or wherever 556 00:37:42,360 --> 00:37:43,960 Speaker 1: you listen. To your favorite shows,