Well...Basically
Well...Basically
172:Question Time, Overtraining, Undertraining, Body Motivation & More
Ever caught yourself trying to pull off a stunt from your favorite action flick during a workout, or wondered if your gym habits are sculpting or straining your body? Our latest episode gets down and dirty with the truth behind those silver screen-inspired exercises, dishes out the skinny on pre-gym nutrition, and breaks down the muscle-building balance between too much and just right. Plus, we're not just pumping iron in this session; join us as we share tales from symphonic highs to the zen of a calm weekend, and how these experiences shape our perspectives on staying fit amidst the chaos of daily life.
Hip hop has long been the soundtrack to our streets and souls, but when the beats drop into a feud, do we get lost in the drama or find a deeper connection to the lyrics? We’re examining the pulse of hip hop beefs, reminiscing on the genre's evolution, and even weighing in on how Reese Witherspoon is making her mark on the film industry through her shrewd literary insights. And there's a twist – we're taking a peek into the transformation of a 'ladies room' into a female sanctuary that's as much about art as it is about privacy. It's a cultural cocktail that's sure to leave you both stirred and shaken.
Now, let's talk about the body beautiful – or should we say, the superhero-sized myth? Confronting the illusions of celebrity fitness trends, we're advocating a less is more approach to getting the gains you're after. And speaking of gains, we're diving into the science of strength versus hypertrophy training, perfecting the art of personal progress without the burnout. Curious about the elusive feijoa fruit? We're also embarking on a culinary quest, unearthing the exotic flavor that's got us all scratching our heads. Tune in for a rollercoaster ride through fitness, culture, and a little bit of delicious mystery.
this is well, basically, with your host, mike de silva and sam weeks on today's show.
Speaker 3:We answered some very, very tasty questions from you guys. We haven't done for a while, so we thought we'd dig deep into our fitness knowledge and get fitness specific. We had a couple of them. We had a question about movie physics and inspiration. We had another question about eating before training, what the optimal ratio is and what you should be eating. And then we had one more question about doing too much or too little in the gym to see progress, specifically the hypertrophy or muscle building. That was a very good one. Are you doing too much or are you doing too little? You're just going to have to listen to this episode to find out. We hope you enjoy today's show this is World Basic.
Speaker 3:Well, basically, nice. Well, basically, welcome. We're in a new room. How do you feel about it?
Speaker 2:I love it. I can see both of you now. I can look at you both in the eyes. Yeah, it's nice. Hey, it's terribly organized.
Speaker 3:Mikey, do you want to b***h before we get going? Have you had a b***h before? We should be sponsored by these this is I should reach out to nabisco spring hill farm.
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Speaker 1:That is a mini rhyming word. Yeah, I got lost in the bees.
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Speaker 3:You eat one bag of these, you're going to explode.
Speaker 1:I'd just rather have.
Speaker 3:Cadbury's. Wow, for someone who's not an official, we'll just out their name if they say no to giving us money.
Speaker 2:If you can hear their name in this, we are sponsored by them. We're getting thousands and thousands of dollars To add to our pile that we're making from this show. I don't know what to do with it all.
Speaker 1:I count my money on the weekends.
Speaker 3:How's everyone been? What's been happening? What's been doing?
Speaker 2:I went to the symphony Sam, you didn't join me, unfortunately.
Speaker 3:No, I had to do a gig, didn't I? So I couldn't join you at your gig.
Speaker 2:It was good, it was sibling bonding time. I went with my sister, so it was wholesome Cute. It was very cute. The lady who'd like at the door you know, like the very front they check your ticket and then when you get up to the door, they just ask you oh, do you know where you're sitting? And you go, yeah, I'm fine. As I was walking in, the lady didn't say that to me, so she said can I grab your ticket? And I thought she was going to say do you know where you're sitting? So I was like oh, no, I know where I'm sitting, uh, and then she was like no, excuse me, I need you to come back here and show me your ticket. I was like, oh, my god, I'm so scared, rap over the nut. I was like it's never happened to me. And she was like I've worked here for 20 years and it happens every single time. And I was like, oh, okay, oh all right, be proud.
Speaker 3:She's, jaded, she's, and she's a ticket ticket checker she was doing. Why did she got a promotion? An incredible job she must be really bad at it if she hasn't been promoted I can only blame all the ticket checkers before.
Speaker 2:That didn't follow procedure clearly. Yeah, they've been promoted because they're actually great.
Speaker 1:She was doing great. One bad egg spoils the bunch yeah.
Speaker 2:One bad grape, I think it's pomegranate. One bad fruit I thought it was persimmon.
Speaker 3:Yes, it is.
Speaker 2:I guess it depends when you're from, yeah, so yeah, that was my last night and then I did some Handy work, also With my sister. A very wholesome week, yeah right she's bought a house and she was like, oh, I don't know how to fix these things. And I was like I'll give you the tip For fixing anything In the house. You just have to Pull it apart Until it starts working. That's when you call the handyman.
Speaker 2:You just give that shit a go, literally we did, we just went through and we like pulled things off stuff and vacuumed inside fans and just did all the bits and then everything was working. You're a very good sibling, oh, aren't I? I'm the best to one of my siblings the other two Once a year.
Speaker 3:Meet them at Christmas situation no family tea, Mikey. How is your family tea, Mikey? How is your my family tea?
Speaker 1:Yeah, you don't want to get into that family tea.
Speaker 3:I don't want your family tea. How have you been? What's been going on? Any new developments, anything exciting?
Speaker 1:No new developments, just working and being a bit busy.
Speaker 3:Nice Doing the things Very good. Busy at work is good. What about you, simon? The best Monday I've had and I was telling you about this actually, because I actually had a quiet weekend, which has not happened for about eight months, I don't think, because I had rehearsals both days and I was in bed very early both nights and I woke up on Monday and I was like whoa, I'm refreshed.
Speaker 2:This is what a weekend feels like.
Speaker 3:That's not a lot of. It's my own fault, but like I've had something on most weekends, so well, there's like a gig I have to go to or something that I feel will be good for us to go, to go see DJ Jacob USB do all that shit music.
Speaker 2:Did the good feeling you had on Monday like encourage you to give yourself space on weekends more?
Speaker 3:Yes and no. It sounds like a no, it's more no. Yeah, I don't know. It's going to be taken into consideration. Let me mull over it.
Speaker 2:Let me take that on advisement.
Speaker 3:Let me mull over it, I will.
Speaker 1:Welcome, welcome, welcome.
Speaker 3:Mikey, stop looking at the bunnies, Episode number 172. Wow, amazing work. Wait why I keep messing up this bit. I'm supposed to get it wrong.
Speaker 2:Now the bit's you getting it wrong, getting it wrong.
Speaker 3:Yeah, I'm here, andrew's here, mike is here and we're going to talk about some stuff while listening to Soul Classics. We're going to listen to this song on repeat, so you feel like you're in a K-hole. Nice, just kidding, we'll turn it off eventually. Welcome to First Time Listeners. Second Time Listeners 3rd, 4th, 5th, 6th, 7th, 8th, 9th, 10th, 11th, 12th, 13th. You guys listen every week. We love you the most. Big kiss, kiss, kiss, kiss, big kisses. We'll never stop loving you.
Speaker 2:Never Stop.
Speaker 3:Loving you. Speaking of love and hate, who is listening to this rap beef? Is anyone paying close attention to it or is it just me? What rap beef.
Speaker 1:Drake and Kendrick Lamar. Are they still?
Speaker 3:going. Yes, Well, I think it's over Kendrick's. In my eyes, Kendrick Lamar has officially won. I can't speak on a lot of the content because it's not relevant to me, but in one of Kendrick's songs he's got this running. I wouldn't call it a gag because it's quite a serious accusation about Drake being A pet file.
Speaker 2:Yeah, he says it in the song.
Speaker 3:We're quoting Kendrick here but he's got like a line in it when he's talking about notes and says A minor.
Speaker 2:Yeah, he says that like he's going to sing his next song in A minor.
Speaker 3:A minor, so it's like a bit of a play on words.
Speaker 1:He's getting on into what's her name's DMs, wasn't he Millie?
Speaker 3:Bobby Brown yeah there's a bit of stuff that's like quite suspect. You don't need to be doing that, but like I wouldn't, yeah, but I wouldn't, I don't, I don't believe it, but like there's enough, the Ratbeef stuff's really an interesting one, because there's a really I don't know if you, I'm very clued into all of this because I love hip hop music a lot, but there was a very famous feud in the nineties between Tupac Shakur and Biggie Smalls.
Speaker 3:Who won that? Well, they both did. But Tupac famously opened his I might bleep this out his opening line on his diss track to Biggie was I fucked your B word, you fat mother effer Right. And he definitely did it. He was very good. But because it's a hip hop beef, people are like, oh my God, did that happen? So it's kind of like the same stuff, but like for this instance of Drake.
Speaker 2:This is a lot more intense, though I feel Ooh, is he a pedophile? Yeah, that's what it looks like.
Speaker 1:Well, maybe less so in the fact that in the 90s you got shot.
Speaker 3:Yeah. But so Drake tried to flip that musical line that Kendrick used and he said something about people that he said be sharp, which is not a note, because there's only C, yeah and B and B flat. B sharp is the same as C and if I see that in a sheet of music I want to punch the person who charted it. It's very annoying. It shows his lack of musical knowledge Exactly For a musician. It's very poor, so he lost.
Speaker 2:Also for a pedophile quite poor.
Speaker 3:Yeah, really he should know about those things.
Speaker 2:Wow, so it's over finally, I think, so we can stop hearing about it.
Speaker 3:On the on the I can stop talking about it.
Speaker 2:No, I like hearing about it from you because it's a passion project from you, but when I see it come up on social media, I'm like I'm done yeah, chloe thinks it's super weird that I'm so into and I was like you don't understand.
Speaker 3:I've listened to hip-hop since I was like 13 years old this is my shit.
Speaker 2:Yeah, you're like, this is my. Uh, this is my war and peace, yeah, I and I'm like I don.
Speaker 3:I still don't often listen to hip hop music. I like Dippin' it Out, but this has really got me like, oh yeah, I really like this music. It's really good gym music actually.
Speaker 1:I got stuck in the 90s. I can't get into the new stuff. I'm too old. What Wu-Tang Clan?
Speaker 3:Yeah, 100% yeah. Wu-tang Clan is very good gym music. I rate it.
Speaker 1:It, it. It's good and angry and motivating. Yeah, there was a lot of anger in the 90s.
Speaker 2:I feel like they were more outspoken, then I feel like I should curate a lot more homophobia in the rap lyrics in the 90s, to be honest yeah like if you listen to any of it I don't know. I feel like it would give music a good edge if they had more of like f-word slurs in there.
Speaker 3:Oh my god, they were a plenty.
Speaker 2:I'm like oh shit, you watch like 90s sitcom movies like right, 90s rom-coms and they just like call a gay character a faggot like the, the protagonist will do it. Oh my god, I'm like queen. Wow, did they what?
Speaker 1:what sitcom?
Speaker 2:uh, I feel like it's in legally blonde, but maybe not. That seems seems like a big stretch. I'll find something.
Speaker 1:Yeah, we'll just tar Reese with a brush.
Speaker 3:She'll do it. I reckon she would. She's made a lot of money off of books. Did you guys know that? Yeah, do you know how?
Speaker 2:she does it. She obviously has a platform, like a reading platform, that she'll be able to spread books widely. And what she does is she doesn't make money off the books themselves themselves. She goes to the author and she says, oh, I'm going to spread your book far and wide, I'm going to put in my book club, I'm going to make sure people are reading your book. All you have to do no money upfront for these poor authors. All you have to do is sign to me the rights of first pick if you want to make it a movie. So you have to come to me first if you're going to make a movie and I get first pick to be producer of the film or executive producer or whatever. And so then all of these like good books to get made into films are like reese she like, slaps her name and makes all this money from the film.
Speaker 3:And when was she doing this? Does she have harry potter or lord of the rings? No, what about dune.
Speaker 2:I feel I couldn't name the books that she has, but that's how she made her money off it. It wasn't by like the authors having to I'm trying to think of any like good.
Speaker 3:Oh man, there's probably heaps of movies and books. What is it the?
Speaker 2:Truth in Our Stars, the one about cancer, the Fault in Our Stars, oh, when she's got the like dune thing.
Speaker 3:But I mean that one the nose.
Speaker 2:Oh yeah.
Speaker 3:But that's not for moisture.
Speaker 1:It's for.
Speaker 3:That wasn't great, though, was it, it's for living. Yeah, it made a lot. She did.
Speaker 2:That would have been a big, big paycheck hey, do you guys hear about the, the ladies room in uh, the museum of old and new art?
Speaker 2:so this is, this is the you're talking about, referring to the gallery that was women's only that we discussed on a few episodes, yeah yeah, yeah, um, there's been a development this week, so obviously the the finding was handed down that they were not allowed to have a ladies only space and sell tickets to it. And then this week they came out and they said oh so actually we're changing it and the ladies room is going to become a bathroom slash church for women only, nice, which is genius.
Speaker 3:It's just so smart. It's actually fucking crazy that that's a hoot that they have to have to jump through. Yeah, for that to happen.
Speaker 2:Well well, they're also challenging the finding. Yeah, so they're challenging the outcome of the, the whatever um on its own, but to kind of skirt it, they're going to become a bathroom slash church, which I just I love that yeah, stick it to that one guy. That was really yeah, yeah he's a new south welshman as well. He's from our state of course he is so that's a little update on that.
Speaker 2:I'll keep you posted on anything else that happens, because I reckon he'll come back with his own lawsuit and be like excuse me, I couldn't piss in that why doesn't he just, why doesn't he just uh transition so he can go? That means he's really keen to go I mean, I guess you can just identify as a woman like you're not like checking your genitals when you go in.
Speaker 3:Yeah well, he doesn't have to, he could just it's probably anti that as well yeah, but which would be yeah a bit. I feel like a big step for him all the articles I read.
Speaker 2:They had it on the bbc and the bbc was like the ladies lounge holds all of like the best pieces in moma. I was like, oh, that seems that's rude. I want to see the the Picasso. They'll let you in they wouldn't.
Speaker 1:They wouldn't If you just say you're a, or do they actually have one?
Speaker 2:I don't want to be in that room Like these women having a nice polite time looking at art, and then I come stomping in there yeah so.
Speaker 1:No thank you so bad.
Speaker 2:Yeah, I think Really is Speaking of.
Speaker 3:Do you guys like my transition? That's why I have music. Question, question, question, question. I should really make that, now that I know how to use Ableton.
Speaker 2:Is that your?
Speaker 3:voice. It is Wow. I did it in about three seconds. Maybe that's what makes it good.
Speaker 1:I like it. I like it a little rough and ready.
Speaker 3:Don't we all? We got three questions from you guys and we thought we'd answer them, because that's what we like to do from time to time when we run out of ideas, because we do talk on this podcast every week and, as interesting and enthused as we are about that, sometimes we need some inspiration and it's really great to draw upon you listeners I think it's more compelling to hear what people actually need.
Speaker 2:Yeah, like I can talk about confidence, or I can talk about like men and women's spaces still one of our most listened to episodes confidence man love that well, we'll do some other emotions soon yeah, what did we talk about um? Shame. Shame's a good one. Shame's coming up, don't worry guys.
Speaker 3:Yeah, shame for shame we're gonna shame all of you anyway. Question number one it's nothing to do with shame, hey gang. New listener here. Is it okay to be inspired by movie slash tv physiques?
Speaker 2:I think if you're going for like a homer simpson, like bob's burger, side go crazy yeah, you've really, really been specific about that, you know if that's the vibe kind of realistic, almost like cartoonishly unrealistic, how their bodies form. Yes, 100%, aim for the goals. If you're looking at like a Liam, Hemsworth, it's Chris actually.
Speaker 3:Who's the super jack?
Speaker 2:Oh.
Speaker 3:No body shaming, liam, but I think Chris is the one who's quite famous.
Speaker 2:No one's going to fuck Liam.
Speaker 1:We've also talked about him a lot on here, shared the juice.
Speaker 3:Yeah, quite possibly Speculation.
Speaker 2:Do you? Why don't we start it out? Do you guys aim for your bodies to look like any celebrities?
Speaker 1:No, absolutely not.
Speaker 3:Do you see it as problematic, Mikey, to do that? I mean, we've kind of touched on this topic before a little bit.
Speaker 1:Yeah, I mean I don't want to lecture people on what they should aspire to, but it is pretty unattainable.
Speaker 3:This is if we're talking about, like you know superhero physics and that sort of thing.
Speaker 1:Yeah, you're not going to get there.
Speaker 2:You have a lot of assistance, yeah, various means, yeah drugs there is, I think, value, though, in having a goal that is like unattainable, you know, having something to strive for because you'll never get to your body goal. You'll always be shifting the goalpost a little bit unless you don't have a body goal.
Speaker 1:Yeah unless it leads to severe depression and you just hate yourself just don't, just don't be sad.
Speaker 2:I just think, if you're depressed, go out and have a walk.
Speaker 1:You should just smile yeah, that's absolutely the way to cure it. This is.
Speaker 3:This is something that sort of uh. I mean, for me has, uh, several times in my life been a thing that I have done, like you know, started off trying to look like arnold and then, um, moved on to um, various I did. I did the wolverine workout. I remember for a period of time what's the Wolverine workout? It's way too much and it didn't make me look like Wolverine so weird. But it's really funny because if you actually look at the majority of these workouts, like men's health do these big exposés on like how these people are training and I watch it and I go this is fucking shit like what's the bad?
Speaker 3:work a lot of it. I'm like this is actually not good for most people to put on muscle, because a lot of the trainers are using overhyped or like new tech to like train these people. And we kind of touched on that, I think, a couple of weeks ago with like that kimmel dan jani guy but like it's not very practical and it's not. A lot of the programs are like way too complex and when we want to talk about if we are going for a body goal, let's say, of putting on muscle consistency and keeping things nice and simple, so you go more often is the best thing, but going and doing like a thousand things for a million sets it's not going to help with that and that's often what a lot of them doing and it also I.
Speaker 3:When I watch them, I'm like this is can't be really what you did for this, either this or you just on a shitload of drugs, yeah, but I I think the whole having motivation from seeing something is an idea that I don't hate, but it's. I just don't see how like, for example, I watched Roadhouse the other week with Jake Gyllenhaal and Conor McGregor. It's terrible, Like that's really bad.
Speaker 2:What's it about?
Speaker 3:What's Roadhouse? So Roadhouse is effectively about this. It's like a bar in the Florida Keys but there's a big gang guy who's trying to knock it down so he can build a whole strip of hotels. Anyway, they bring Jake Gyllenhaal in, who's an ex-UFC fighter, to come and be the security guard. He doesn't know any of that, he's just like stopping fights from happening.
Speaker 3:He's fucking jacked and like so ripped, and I was like, oh yeah, I should try looking like that again. Um, which I'm like playing with the idea of and I'm still like I don't know if that's a good idea to get that lean. And also, when you look at them, you need to realize that this is something that they don't look like all the time, like he would have done that to get into that incredible shape for that shoot. But a lot of these physiques are not sustainable in any way.
Speaker 3:My go-to, since like going through this whole journey and doing the podcast, in terms of like inspiration, is like I was following this French guy on YouTube and he does these programs which have actually very well done, but they're to look like anime characters. So, and because you can't like, you know that you're never going to look like that, but it's kind of fun because he like, looks at the, he's like this physique can't be real. But if you wanted similar proportions, here are the things you do in terms of like volume and how to train them in order to get there. So I did that for a while and I was like, oh, this is actually fun because I know I'm never going to look like that, and it actually ends up me doing a whole bunch of different stuff that I wouldn't have done normally in the gym.
Speaker 1:Oh yeah.
Speaker 2:That's fun. I think you kind of chill about it. Yeah, yeah, exactly, I think as well. I don't know, maybe it was when I first started working like Andrew, but you just may never look like them because your muscle insertions are just going to be in completely different places, or you might just have a really tiny specific muscle somewhere. That means that your arms aren't going to get big.
Speaker 3:You're very tall. Example for you. It's actually extremely harder for tall people to put on muscle, or it looks a lot different on a taller frame than it would on someone who's a lot shorter.
Speaker 2:I'm going to get that surgery where they like. Take out a little bit of your shin we can cut off your feet right now.
Speaker 3:I've got a knife downstairs. Yes, please, we'll do it on the show Andrew Stubbs.
Speaker 2:Episode 200. We're de-footing Andrew Losing a leg.
Speaker 3:So what's the clear-cut answer?
Speaker 2:I would say don't On the balance of probabilities, like, if you have to pick, just don't just try to build your own body, you know yeah if you're really mentally stable, you're set, you know, are confident that you're not going to get an eating disorder out of it. You can aspire to be whatever you want. But if you're like a normal person, I just say it's probably a risk you don't want to take.
Speaker 3:Don't follow the diets they share either. Just another note, really don't fucking do that.
Speaker 1:And you did touch on a bit. Some of those celebrity trainers aren't necessarily they're terrible, they're.
Speaker 3:It's all fluff and garbage. A lot of it's all fluff and garbage. I think I've seen one where I'm like oh my god, this is the first one I've seen where they actually it was.
Speaker 1:Dave batista, you're better off with just a with a good hypertrophy program. Yeah, because a lot.
Speaker 3:The majority of those are not at all and they're trying to sell you fluff. The trainers to like distinguish themselves from other trainers. Anyway, great question, Love that Shit. Question number two Okay, what do you guys eat before training? Is there an optimal carb and protein ratio? Is there a trick to being? Oh no, that's a good question. Sorry, I carried on the way I copied these others, Apologies. So what do you guys eat before training? Is there an optimal carb and protein ratio?
Speaker 2:I gotta say I don't even know what a carb and protein ratio is I have before I train. An up and go is my go-to, just because I need like a little bit of sugar. I guess that's carbs. Yeah, I just need a little bit of sugar to like keep my blood sugar up. And it's because and I've told the story when I first started working out with sam, I would come on like two pieces of toast for the whole day. I'll come at like 5 pm on two pieces of toast for the whole day and then I would do the workout, and obviously I never worked out before either.
Speaker 2:Andrew almost disappeared twice.
Speaker 2:I would like get to probably the last workout of the session and I would be like pushing, I would be like hangs or something, something really easy, and I would just go like gray complete, my eyes would lose focus completely and Sam was like, hey, bless him was so calm while it was happening. But was like, hey, I just I think you're done. But was like, hey, I think you're done, I think you've done a great job. Hey, do you want to just lie down on the floor and put your feet up against the wall? And I was like okay.
Speaker 3:I'm going to go get you an apple. It was an orange, because your mother would send you like a fruit basket or something that was like right in the middle of COVID. Hey, yeah.
Speaker 2:And then I would eat an orange of toast. I'm sad. And you were like, okay, well, can you try for me to just have like two meals in the day before you come? And then I would do that. And then I started having fruit before, like as I was walking over, which was nice, um, and then I was like I want something, a bit more protein, but still has the sugar. So up and go, protein is my go-to now. Um, but yeah, just something to like give me a little bit, but not too much. I just don't want a lot in my stomach when I'm working out.
Speaker 3:Like timing is like slightly important with this and but like it also depends on the food you're eating. I've did a bit of looked at a bit of literature before this. The determining factor of the across a lot of things that I've read uh, it was a lit review. It said that actually not being hungry while you're training is ideal yeah, yeah.
Speaker 2:So you don't want to be full. Yeah, you just don't want to have any feelings of hunger, which means you have to plan like two hours before it's.
Speaker 3:I think about an hour and a half is a okay time, depends how much you eat. So I mean, that's just going to take a bit of experimentation, but I would say I need about two hours yeah, I feel okay, definitely some carbohydrates, for sure, that should be top of the list. Protein is not that important see the kiwi fruit.
Speaker 2:They're the easiest because you can eat the whole thing it's true except that little knob where it's connected to the stem that gets thrown into some person's bush.
Speaker 3:No that I bite that off at the start and just go oh my god up and just go psychotic that's a really a really good fruit.
Speaker 2:Uh, I also have nectarines. Are really nice fruits fruits, great apple.
Speaker 3:You could have some like white rice or something like honestly anything if you have any knowledge about what a carbohydrate is. Some carbohydrates are good and if you want to add something else, a sandwich would be good, like a tuna sandwich would be good.
Speaker 2:Yeah, you also used to say to have just a black coffee just a black coffee if you needed something to pick up in the morning.
Speaker 3:Yeah, yeah, yeah, I tend to go for.
Speaker 1:Yeah, I just try to eat consistently through the day, for my brain management as well and it just helps my energy levels. So so slightly smaller meals and I try to encourage people because some people have trouble adding in more food. So I'm like even split it into two equal portions of like carbs, protein and some other little bits and pieces, and just a little bit smaller.
Speaker 3:Don't always nail it, but that kind of works for me yeah, yeah, and if you're like that, it's a great idea to, because I know a lot of people get up in the morning, go straight to the gym because they just don't have time. If you're able to try and eat first, or, even better, like if you're doing strength training, train in the evening Because you've eaten two meals and probably a couple of snacks beforehand, I am willing to bet you'll feel a huge difference between training faster and having a meal. And if we want to talk about building muscle specifically, progressive overload is really important and if you have food that you can use for fuel to lift weights, you are going to do it better.
Speaker 2:Maybe that's why I do my evening sessions after dinner, so I get a third meal in there. Maybe that's why I perform better, perform better. Sam was I don't want to say telling me off. Sam had picked up that I was performing a little worse when I would come pt with him in the afternoon than I was on my own sessions that I was doing in the gym on a sunday evening now his theory is, it's because I give myself probably a four minute break between every set.
Speaker 2:He's obviously giving me like a 90 second break. Um, but maybe my theory now is just that I have dinner before I go yeah, yeah.
Speaker 3:No, I think it might be the break.
Speaker 2:It's me like just laying down and becoming completely refreshed between every single set you're training like a power lifter yeah good question.
Speaker 3:We hope you helped with that one. Do a bit of experimentation, okay. Question number three is that I just did the Hannibal Lecter.
Speaker 2:You did, disturbing me well.
Speaker 3:What the hell's going on with me today. Question three Is there a way to know if you are doing too much or too little in the gym? Talking about training with weights and getting big, can you ever do too much in the gym Talking about training?
Speaker 2:with weights and getting big. Can you ever do too much in the gym?
Speaker 1:Yeah, so too much for me would be. You're not progressing in weight or reps maybe, and mentally like you, just don't want to be there.
Speaker 2:I think that's the big one.
Speaker 1:Yeah.
Speaker 2:Once you start to like psych yourself out of going to the gym, you need to pull back a little bit.
Speaker 1:You just don't want to be there. It's a massive effort just to get there. Um, that's a big red flag for me. What was the other one? Too little, too little, too little. You probably want a wee metric. I don't think it hurts to have do a little measurement a little bicep measurement or something. If that like, for example, if that's what your goal was, to increase it, then you can see. Well, if it's not going anywhere, then you might not be doing, or it could be the wrong sort of thing. Yeah.
Speaker 2:I like a one rep max. I like that as a nice measurement of how you're doing, because that will progressively go up and up.
Speaker 3:Yeah, that's if you're talking about strength, but like also strength training and hypertrophy training, like are two different things really? Like you will get stronger doing hypertrophy training, but if you train for true strength and doing one rep maxes, generally that won't go up, unless you're training very specifically like that, like we're about to do that, andrew, and for you because like when we did it you were very untrained you will have gone up heaps.
Speaker 3:No doubt, but for someone who is quite trained and you're not training very untrained, you will have gone up heaps, no doubt Nice love that. But for someone who is quite trained and you're not trained specifically for that, you won't necessarily get a huge increase in strength. But it is a very interesting question because there is actually a definite sweet spot for hypertrophy Now do we know the sweet spot?
Speaker 2:No, okay.
Speaker 3:We don't.
Speaker 2:Oh, as in humans don't, but there is one.
Speaker 3:There is one, but it's very different for each individual person, and I'm going to go out on a limb and say rips Sets. Let's talk total sets as a metric for volume. So that's how many times you do like. If you don't know what a set is, it's actually quite hard to explain if you're not like into well, a rep is one one repetition like how many?
Speaker 3:yeah, it's a set would be how like it might be a block of those reps yeah, so a lot of people I find who are training for a hypertrophy often do way too much like it's actually a thing and then they do too many.
Speaker 3:Like they'll do, five they'll do too many sets, or they'll do like workouts that are like it's the classic thing. And then they do too many sets, like they'll do five sets or something. They'll do too many sets. Or they'll do like workouts that are like it's the classic, like you pick up like Arnold's bodybuilding encyclopedia and like the first workout's like a 50 set workout.
Speaker 1:And you're like Jesus, what, yeah, I can be done after two sets sometimes.
Speaker 2:Sometimes there's a warmup set or two in there, but sometimes after two I'm like and sometimes I go to the gym on a Sunday and I will do like one set of something and I'll be like I'm not doing this one anymore, I'm going to move on to the next one and we'll see.
Speaker 3:But I think it's a good experiment If you are someone who are doing like, let's say, upwards of like a 30 set workout, trying to do a little bit less, because that can actually result in more muscle growth, because when you do train hard and you do all of these exercises and sets, your muscle takes a lot of damage, and for you to go back and retrain that again or like to absolutely hammer it, you'll find that you won't progress because you're just doing way too much. Too little is an interesting one. It's not something I've dealt with heaps. I mean like because I've worked in gyms in the city and it's often been me just going, hey, let's fix this, cause it's way too much, but yeah, too little.
Speaker 2:I think if too little, it's just if you're not moving towards the goal that you're like. If you, if you've got a mental goal where you want to feel better about yourself for working out and you don't feel you're getting closer to that, maybe you need to work out a little hard. I mean, that's take that with a grain of salt. Obviously you don't want to be like, oh, I'm still depressed, I have to go to the gym seven times a week. Now. That doesn't work. But if you're doing it for, like, um, hypertrophy, like you're trying to grow your muscles and you're not seeing them grow, maybe you need to do a little bit more. If you're trying to increase your strength, you might need to do a little bit more.
Speaker 2:But I think a big thing in this is keeping consistency so having set times, you're going to the gym and being able to go regularly because the goals you're aiming for. It's not going to be a steady, even climb to the top of the hill. You're not going to see the same progress at all points as you're going and what often happens is people will see newbie gains at the beginning and they'll say, oh my God, I'm rising this mountain like there's no tomorrow, and then they'll see themselves plateau for like two months and they'll go why am I bothering? Like what's the point of going? But if you keep the consistency and keep on the journey, then you'll move back to another point where you start rising up the mountain again and then you'll have a bit where you drop down a little bit and then you go and plateau for a little and you go up. But that, like the gains are made in the consistent, in the like kind of plateau.
Speaker 3:Not if you're doing too much, though let's preface that If you're doing too much and your progress is stalling, that will just be a definite stall. This is a trap that people often get into. Being consistent with doing too much is dumb. So it's like consistency is really good, but if the volume is too high you're not going to progress. It's like full stop. That's it. You know and I know.
Speaker 2:if the volume's too high, how do you know if it's?
Speaker 3:too high. Yeah, if you're not progressing for an extended period of time being consistent, but this is we're talking very specifically about training right now. There are so many other factors that contribute to this. You might not be eating enough food, like there's, like there's other things to consider, but if you feel like you're eating really well and you're training, like you're training really consistently, you could're training. Like you're training really consistently. You could be doing too much. That could be it. You know.
Speaker 1:Yeah, A good example happens at the gym. Often it's kind of not exactly related because this person was quite specific. But I find a lot of these new guys are trying to both do strength training and hypertrophy, but they don't quite know the difference and they're getting a bit confused between the two of them.
Speaker 2:I'm going to level with you. Until you said they were different. Today, in my mind they were one and the same.
Speaker 3:Think about strength training as like in between one and five reps and anything above that, I mean you still gain muscle and strength, but that's very specific. It's a different energy system. You covered it well before when you said oh, strength training is when you're trying to get the number on the bar up.
Speaker 2:You do that in hypertrophy yeah, yeah, yeah, but when you're specifically only focused on that goal, and hypertrophy is when you're trying to get your muscles big yeah, sort of.
Speaker 3:it's still very much a rep thing. So, one to five, definite strength somerophy. As soon as you creep above that number you get into that hypertrophy range. And then there's this other thing called endurance, but you can also put a muscle on that as well. But, yeah, one to five. So if you think about someone who's like a power lifter, right, they want to get on a podium and lift a one rep max for as heavy as possible. So Eddie Hall, who's the English dude, who's I think he's still got the deadlift record. He I can't remember how much he pulled, it was a ridiculous amount, but he would have been very specifically training to lift up that weight for one rep. So he would have trained in that range and that is very specific strength training and it's what a lot of powerlifters do.
Speaker 2:Yeah, just to sum up sometimes too much can be trying to do too many things. Too many things. Max deadlift. Don't take a guess, it's like 500 kilos or something.
Speaker 3:Wow, spot on, that's exactly it yeah, 1102 pounds yeah, it's on video.
Speaker 2:His nose starts bleeding as he picks it up I think my most my nose might start bleeding watching that yeah it's real hectic, but yeah Cool. And if you're really struggling and you're in Sydney, give Sam or.
Speaker 3:Mikey, a call, hit me up. I'm actually I mean, I talked about it last week, but there is a program going up on the website soon, oh, exciting, and it's perfectly catered to your volume requirements Not too much, not too little, but also just right, just right. It comes in phases, which is another thing we'll talk about. When it gets dropped, because I'm going to go through the whole thing, we can talk about it. Okay, great questions, wow, amazing, we love that. That was great. Very good questions A Amazing, didn't we love that? That was great. Very good questions. A lot of explaining from us. I feel like we haven't done questions in a while and it's good to use my big stupid brain sometimes. Thank you so much for listening to. Well, basically, if you ever want to find Andrew, what's your address?
Speaker 2:The bareback investor. Baby no.
Speaker 3:I want your physical address. Oh, yeah, it the bareback investor.
Speaker 2:baby, no, I want your physical address. Oh yeah, it's 102.
Speaker 3:Brighton Lane. That's a lot. People are going to go there now. Yeah, all of our fans are going to turn up, all of our millions of listeners. You can find Mikey at WellBasically Mikey. You can find me at WellBasicallySam. I haven't done a fitness post this week. I need to do one. I need to do one. I need to wreck my brain and think about that. The website is wwwwellbasicallyparentcom. It's a green website, green like a dinosaur, green like grass. Also green like Green apples. I was going to say Granny Smith.
Speaker 2:Oh, that's more poetic. I think it's the bridge of apples. Yeah, yeah yeah.
Speaker 3:The genre Feejahers Green. Like feejahers. Yeah, yeah, yeah, the genre.
Speaker 1:Feijoas Greenlight. Feijoas, have you had?
Speaker 2:a Feijoa before.
Speaker 1:I don't know what a Feijoa is. A Feijoa is a. It's so good, it's a form of Fruit.
Speaker 3:Yeah, no, yeah, it's a fruit, but it's also. It comes from a specific family of. Anyway, can we look that up? Does anyone want to look that up? Type Feijoa in Quickly. We'll find out, but people want to know what a Feijoa is. I don't even know how to spell it Feijoa.
Speaker 2:F-E-J-O-A.
Speaker 3:What family?
Speaker 2:Feijoa is a green and oval shaped. Oh my God, we're running out. Oh, it's like a pear.
Speaker 3:Wait, it's in a pear. It comes from a group of fruit.
Speaker 2:Kingdom plantae. Oh my god, venus.
Speaker 3:Vajoa oberg, the oberg family, yeah, the classic obergs. Yeah, like the instrument. Well, basically, I don't know.