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Saying it outloud!
Saying it outloud!
EP 96: Mastering the Art of Effective Muscle Building and Recovery Techniques
Are you tired of winging it in the gym and not seeing the muscle gains you desire? Discover the power of a tailored weight training program in this eye-opening episode of Saying It Out Loud! We share our weekend adventures, from visiting the river to indulging in delicious cookies, and discuss why we love training newbies - helping them set the foundation for fitness success.
Learn how to optimize muscle building and recovery by pushing yourself to complete reps beyond your perceived limits and taking adequate rest between sets. We explain that it's not just about finishing a set of reps - it's about the force and muscle fibers recruited with each set. Taking too little rest and lifting heavier weights can be counterproductive, leading to overtraining. Find out how foam rolling, getting enough steps, and prioritizing recovery outside of the gym can enhance your progress.
In this conversation, we emphasize the critical role of sleep and nutrition in muscle building. Muscle isn't built in the gym, but rather through sufficient sleep, protein, and calories. We dive into the concept of progressive overload and the importance of tracking biofeedback to identify areas for improvement. Sticking with a movement for a few weeks before switching exercises and ensuring your nutrition and macros are on point can fast-track your gains. Tune in and transform your fitness journey today!
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What's going on, everyone and welcome to saying it out loud. A podcast created to help people who want to learn more about fitness and life. Our podcast will help you build a foundation and turn fitness into a lifestyle and help you conquer your life. I will be your host, leo, and my co-host.
Speaker 2:Stephanie, and we're the owners of a HALA athletics coaching business built on our belief that clients aren't just a dollar sign and they're human.
Speaker 3:Now onto the episode.
Speaker 2:What's going on?
Speaker 1:everyone and welcome back to saying it out loud Memorial Day Monday coming to you. Live from San Antonio, texas, and today's episode is a banger, still when you're all been waiting for.
Speaker 2:Is that a banger?
Speaker 3:Yeah, this is probably the most important episode Now You can count how many times you've said that Yeah, oh, like no, i always have to say that myself, for all 96.
Speaker 1:So probably get to that. just catch you up on our lives this weekend. Yeah, this weekend we went to the river. Well before that, we have our client staying with us, megan, and she's a character, and she brought her two dolls with her a shepherd melon, mute melon, mute melon mute Alaska, Alaska melon mute and a boxer not boxer rock wild.
Speaker 1:Our German shepherd mix is Duke and precious And it's been interesting with our dogs. Some days are friendly, Some days are not so friendly. Duke, Duke, they eat alpha, Yeah, But they're all friends, They all play with each other.
Speaker 1:So it's been a blast. Actually It's been fun having her around And we just watched a pair of my activity one or two because she hadn't seen them And got a kick out of that. She left the light on. Oh you know, it's really scary. But then we went to the riverwalk Saturday Just to show you the riverwalk. We did cookie reviews. PDX and hey, sweetie, we had more cookies left over And they were a little bit better. But listen, nothing compared to his cinnamon roll cookies.
Speaker 3:I'm still thinking about them. I can't order this again. No, my that best cop cheesecake was freaking fire.
Speaker 1:This cop cheesecake was freaking fire.
Speaker 3:Well, guys, remember this podcast. Remember this podcast, because when he says that I don't even, i don't know where it's, well, i made that cheesecake more than any of the cheesecake.
Speaker 2:Yeah.
Speaker 1:And my after after eating those cookies and have my cheesecake. But fire. I would never in those cookies.
Speaker 3:So cookies are good.
Speaker 2:Well, so I got in the day.
Speaker 1:I'm not making these fools, that's a point in my period. But, like I said, we went through the walk and then we went to hot daddy's burger place. Bro had to melt in a burger in the freaking Parmesan fries fire bro.
Speaker 2:Taco for icing.
Speaker 1:Nacho fries Fire, fire, freaking after the fire, and then They did.
Speaker 2:Yeah, are you sending one? And?
Speaker 1:I finally hit three. Sixty five for three.
Speaker 2:I'm bench press, so you're cutting up.
Speaker 1:So it's been a week Fun, interesting, and I don't think anything special. What's happened? No, i think it means. So yeah, let's get to this episode. Question of the day How long have you been in the gym and not made any progress? Well, not talking about progress that you think you made, but or what people have told you How long have you been in the gym and not made any progress? Or how long have you been in the gym and that got the way you wanted to get? OK, fine, let's see Which should be honest. Talking about How to build muscle Who? I've been waiting for this one, and you might think it's some granules, complex Topic about to get into, but it's not. It's very simple and boring, just like Training. The best training is methodical in simple, and, just like the best training Being methodical and simple, the process of growing muscle is just as methodical and simple.
Speaker 3:So just takes a lot longer.
Speaker 1:That's what we're gonna talk about Now. She's gonna kick it off Because I like passing to her out of nowhere, and then we'll go from there. So without further ado, stephanie, okay.
Speaker 3:So first aspect is training, very important. Again, i don't understand and I've seen this happen a lot. There's a lot of modalities of training. That's the way training, but yoga, pilates, not gonna stuff, not really gonna build muscle from that I can't. I can't promise you that. This is not that you know, stress, weight, everything. So and like the hit classes on top of that, like it's not You're trying to build muscle or tone or whatever it is, those things are not gonna help you get there. So weight training is what you want to focus on mainly, and A lot of people will just walk in and do whatever, or they'll follow some program online, sweep workouts, whatever it is you're going and doing. That might work if you're like a newbie, for, like You know, a couple months or so, Yeah maybe a first year.
Speaker 3:Second movie games, depending on like I don't know everything else, but you're gonna hit a wall very fast and that's honestly why I Personally like training people that are like new out to the gym, because I Like helping them from the start so they can like set themselves up from success Instead of like 10 years later you're stuck and you've tried it all and you don't know what's going on. So training is very important. You need a structured program, not just doing whatever the freak you want to do or see and the internet whatever, like. It has to be specific to you And we talked about this a million times. That is very important. Also, you can't just do the same week Every week for the rest of the months.
Speaker 3:I know a lot of women are afraid of lifting heavy and And they think that if they stick to the same weights and do higher reps that they're magically gonna get toned. That's not how that works. What's whoever? sadly, you need to progressively overload regardless. You need to slowly go up and wait, and also, women, specifically, like They don't really move up and wait as much as they should. So I've had plans that they stay doing five pounds, even though they're moving through everything super easy For like a month or two months and every time I'm like you can go up or like, but I feel kind of like fatigued. At the end I'm like, yeah, but It's not enough stimulus, like you've been doing this for a month. So you need to like stress your body at some point in time, even if it's just going up and wait. Training and failure, changing your rough schemes. If you're not doing it with a coach, whatever it is, choose a method and stick to that and like, slowly build on to that.
Speaker 1:Yes. So How do we? how do we actually build muscle? You have to force your body to adapt. Like she just said, if you constantly do the same thing Over and, over and over again, you're by psych. I don't need to change anything. So I'm gonna use the exact same amount of calories, the exact same amount of exertion, the exact same everything, because I don't need to change. Okay, so if you go from a month of doing the exact same thing over number again, but then next week or the next month, you know, you know what, i'm gonna try to progress the whole thing and you add on a 10, 15 pounds more than what you weren't doing now your body's like what the freak is going on? I need to adapt to this new weight. So guess what it does? Builds that muscle up.
Speaker 1:Yeah so that's the simplicity, that's how. That's how simple it is. No, the biggest struggle with a lot of people and they think it's some Scientific why reaching they got to do everything under the sun to build muscle. You don't okay, just literally. If you focus on Exercise selection and Progressive overload Just those two things is all you need to worry about building muscle. You don't need to add in 50,000 intensifiers And you don't have to worry about doing so-and-so's workout. Okay, just focus on a plan that has efficient exercise selection that allows for progressive Overload, and you will be able to build muscle.
Speaker 1:Now, on top of that, you got to make sure that you're training You as you yourself is training effectively. Now, a lot of literature, depending on who you talk to training to failure or to rep shy of failure. Whichever camp you believe in, regardless, you need to be in a realm of close to Failure, because the closer you are to failure, the more your body has to adapt and push itself harder and harder, harder. So it's like okay, this is hard, i need to do something about it.
Speaker 1:So that's when your body goes through the adaptation process to start building new muscle. But if you never get close to that, your body doesn't need to adapt. So your body's like, oh, this is easy, i'll just stay around that, no reason to add on muscle. So Most people in their life haven't trained to failure so they don't know what that feels like. So if you have a program so for example, three sets of eight, and you're just cruising for all three sets, your body's not going to adapt.
Speaker 1:So how, for example, my programming for will do bench press depending on How I feel that they independent on my top set. So my top set say those smooth, i'm like, okay, that was too easy. Then I'll add in the back offset To get my body to get that one has a little extra volume and then to that back offset is usually taken To failure or close to failure. So it gives that extra stimulus that it needs to force that adaptation. But on some days my top set is a freaking straight up fight for my life And I don't add in the back set back offset because the top set was more than enough. But that's, that's what works for me.
Speaker 1:So you need to find in your programming sets and rep schemes that get you close to failure And maybe take a set or two to failure, but this is all stuff that you need to figure out. So, without Grabbing Workouts from this influence, of that influence, i'm gonna try this today. I'm asked my father's what I'm gonna do for this day. We need to sit down and figure out a plan that works for you, with exercise selection And progressive overload in mind.
Speaker 3:Yeah, that's why we have our clients send us workout videos. Honestly, i think gauge super important. Yes, because of that reason, it's a lot of my clients like if Things are in line and I don't see like they're just making much progress muscle-wise, usually when I look back at videos I can tell why, like they're kind of just Going with the flow type of movement Or they're doing a weight that they've been doing for freaking forever And I know they can do more weight and they're just kind of like scared or whatever it is. Which which happens. It's fine, like if you don't have a spot or whatever it is like you can get in your head. I totally get that. But even if it's just not completing your reps for that day and you just got close to That's still a win. I would take that Versus like doing the same way that you were doing last week. So I definitely recommend doing that. We don't training, or I was gonna say one more day rest or to the training.
Speaker 1:So for the, she brought up the reps, which is important. So a lot of people get too fixated on the number of reps that you gotta do, so say You gotta do a set of 10 reps and then you only get Six and yeah, i didn't reach my reps. That's, that's good. That means you failed at six. That means you push your body further. Then you would have if you were to just hit 10. So 10 would have been too easy. So, since you feel that six, that's where the force, that adaptation that you're looking for. So the next week, what do you try to do? you try to hit seven and try to hit eight, then you try to hit nine up to 10 and then, once you hit 10, you need to add on more weight.
Speaker 3:That's if you're a princess. Yeah, that's, that's if you're a princess.
Speaker 1:But you can use it for a reference of eight or six. So you hit four and you were supposed to hit eight, and you keep going until you hit that eight and then you add a more weight. It's that simple.
Speaker 3:And also resting in between sets. So a lot of people will talk about progressive overload. As to why the methods is shortening your rest period. I honestly don't recommend that whatsoever. Like it can be beneficial for some sort of metabolic training if that's what we're trying to achieve, but for most, the most part, if you're trying to build muscle, you want to get like a set number of Time in between. It really depends on your recovery rate and how you feel and also the exercise that you're doing too, because some exercises can be a lot easier for you to recover versus like an exercise like a squat or a deadlift or whatever. That can be very toxic for your body. So don't kind of don't cut your rest short Just because you feel like that's gonna burn one muscle or fat, because that's what's advertised, like that's this counterintuitive and You're just gonna limit, hinder your strength and hinder your performance overall, which is not what you want, because you end up actually burning through muscle instead of body fat.
Speaker 1:So, yeah, there's a difference between felling during your set and then performing your next set, but being exhausted because you didn't wrestle enough. That's not the involuntary slowdown on the bar or whatever you're doing that you're looking for. So with your rest, the reason why you want to take a long rest is because you wouldn't be able to perform that weight with the maximum amount of force or muscle fibers as possible. Again, so because you need that stimulus. But if you're exhausted, you're not gonna get that recruitment from the muscle fibers that you're looking for, so there's no reason for your body to adapt.
Speaker 1:And then Taking short of rest periods and lifting heavier weight is when you're seeing this starts to get real taxed. That's when you get into the next set of exercises, that's when you get to overtraining territory, territory territory, and then that's when you got a. That's when you're gonna start missing days in the gym And then you're gonna look at the tmg load or you injured or not. So It's really important, especially for a natural lifters just literally anybody in general to prioritize the recovery aspect outside the gym, in Inside the gym, with your rest times.
Speaker 3:Yeah, which leads to actual recovery. So, depending on your recovery rate, your stress level, your whole lifestyle and maybe, and also your hormones and where they're at it really did, it will determine how many days you can actually afford to be at the gym training versus out and how. Because I will literally lead and I've seen this happen so many times to people that really want to train and they love training. Whatever they start going through Muscle instead of body fat, like I don't wrap it right, which is very frustrating to them. But this is a recent one. Like you need to listen to your body. You need to understand that your body cannot handle five to six days a week. Sometimes they can just, i know, three to four, and that's okay because if it's programmed correctly, you're still gonna make progress.
Speaker 3:But recovery is also important and also when I say recovery, like it's not an active breast day that a lot of people go ahead and do like just Literally relax, you need to get some steps in awesome. Prioritize that as like actually just relaxing foam roll, chill, whatever it is, because your body needs it. You're still utilizing calories to recover and build muscle, but just thinking that the only reason you're gonna build muscle is being in the gym is counterintuitive, because they're gonna build more muscle, just fiber recovery. So that's very important. On top of that sleep wish, you do have an episode about it, right?
Speaker 1:Yeah.
Speaker 3:Sleep is very important as well, like we cannot build muscle if you are not getting accurate, accurate amount of sleep And you're not recovering. So, like a lot of people love especially military because we have a lot of military clients we get taught to function on low sleep and We get taught to just push through caffeine out, whatever it is and that might work like One or two years, but it's gonna take a toll on your body.
Speaker 3:Exactly, i'm gonna take a toll on your body. It just, hormonally wise, adjust your lines muscle wise, so it may seem cool. It's not what you want.
Speaker 1:if you want to build muscle, i Think the most important thing take away from that is that muscle is not built in the gym. Muscles are built when you are asleep. The work that you put into the gym sets off the process, but it's the food, the protein I'm out of calories and sleep. That actually is where you get your muscle from. So if you're not prioritizing your sleep, you're recovery outside the gym. You ain't building muscle. Yeah, no matter how many adaptations you go through, if you don't have that sleep and the right amount of nutrition to go with it, you're not building muscle. So you're just wasting your time. So if you're in there six days out of the week but your body's extremely stressed out And you're not sleeping well, but just good luck with whatever you're pursuing in life, because it's You're gonna hit a lot of walls. Yeah, because you're not recovering.
Speaker 1:So I should say, if you go to the gym four days out of the week or three days out of week, whatever it is, if it is programmed correctly, you are going to make progress. Why? because you apply the principles of progressive overload. You're you're. You're almost guaranteed Be progress if you do it correctly. Yeah, now everybody knows progress is not linear. That's an I mean. I wish it was. I wish I could select to put a five zone every week and Be a four or five already. But that's not how it works. Why? because you have to take an account How well you recover Your nutrition stress your stress and if you're even getting adequate stimulus.
Speaker 1:So of course you're gonna run into plateaus. But once you hit a plateau, you have to know how to overcome that. And how do you overcome that? by looking back at your bio Feedback we have multiple episodes on that To see what part of your training needs to change. Do you need to go into a metabolic phase to add on a new stress or to get the nutrition Partition nutrition Nutrient partitioning so you can get more fuel to the muscles and train harder, adapt your body to stress like there's? there's multiple avenues that you can take, but if you don't have the data, then you don't know what to change and a lot of people think well, i don't need to write down my reps, i don't need to write down, okay, don't track any biofeedback. So when you had a plateau, good luck. Figure out what the hell to do and what do they do. I'll just change workouts.
Speaker 3:Okay, ten years later, you look exactly the same which is something that, for goddess a don't change your training every week or Constantly like. That's something that's very important. You need to get your body time to properly progress within the movements. It's not like a four-week process, it's not like a weekly process, like even though you think you're bored. Your body needs that consistency.
Speaker 1:Just depends on if you want to set up a mezzo cycle or not. By all means, set up a mezzo cycle and do whatever you need to do. But In reality, all you need to really do is stay with a movement. This is what I say stay with a movement until you can't progress in it for four weeks. Then we can switch out the exercise or then we can look at the data and figure out what's going on.
Speaker 1:But don't just switch after the first week, because if you're not taking into account how well you slept, your recovery, your stress Or what's going on for that one week where you maybe You're not able to get your weight, then you're wrong, because it could be those factors that are playing the part and why you didn't Hit your reps or sets that week. Just give it another week. Make sure you get your sleep and make sure you get nutrition down pat, and then next week You might be able to hit those numbers again. So there's a lot that goes into it, but the main thing that you have to ensure that you're doing if you want to build muscle is the principles of progressive overload. So that's not integrated into your program. But I don't care what the hell else you're doing, you're not gonna, you're not growing.
Speaker 2:So another thing is nutrition.
Speaker 3:Nutrition is, again, just as important as rest. I See a lot of men specifically that want to grow and they focus on total calories in the scale weight. That's not Yes, that's not enough whatsoever like calories. Total calories It's important to is an extent, but your macros are very important to and what you're eating is very important to. It's not like if it fits in your macro type of thing, eating whatever. No, that's That might work if you're a newbie or if you're on steroids, but for the majority of the people you need quality food, specific macros and specific nutrient changes according to whatever is going on in your life your recovery, all of that stuff for you to actually build muscle.
Speaker 3:You can't just try to stay super lean year round because you're afraid that the skill is going to go up and then expect that you're going to gain muscle, but at the same time you can't just focus on the skill weight number going up constantly as a measure of muscle, because most people are limited on how much muscle.
Speaker 3:Even if you're on steroids, you're still limited on how much muscle you can put in a year and the rest is going to be body fat. So every time you diet down, if you put on a lot of body fat and you have to diet down harder because you didn't schedule things out accordingly, you're going to burn through muscle and not body fat and make yourself look worse. So that's something that's very important. I see a lot of women do the same mistake that constantly trying to chase that number in the scale, trying to diet, they like fall off the diet, go back on a diet, etc. And then 10, 20 years down the line they don't understand that all the hard work, they're eating clean, etc. While their body's not responding. It's like you already burned through so much muscle and all you have left pretty much is body fat. Like now we need to take our time sweet ass time to get your body to like literally burn through that and actually start putting on muscle, which takes time.
Speaker 1:Yeah, that's the thing with the scale. It's a tool. That's one of the bio feedback tools. We talked about it in bio feedback episode. The scale only tells you one number how much you weight. It doesn't tell you the scale to muscle mass, the lean body mass. It doesn't tell you body fat, then times why you've gained or lost it, until you any tells you how much you weight. So if we're using that marker to determine your progress, then you're wrong. It is just a bio feedback tool.
Speaker 1:Can you be? is it should be utilized, and for the right reasons? Yes, if you're trying to. If you're in a deficit, use the scale to see if it's going down, or if you're in a circle, it's okay. Use the scale to see if it's going up, but that's all that should be taken into account. If you're not taking pictures, measurements, then you're wrong. Okay, that's bottom line. Those are going to give you more information on your body composition than the scale will. Point blank period, okay. And then with the macro nutrients. This is why these people who do intuitive eating and whatnot, it's not good if you're a competitor.
Speaker 2:It's not good if you're you have goals, if you have goals in the gym?
Speaker 1:why? Because certain macro nutrients do certain things for your body. Okay, you need an adequate amount of fat for your hormones, you need an adequate amount of carbs for energy And then you need an adequate amount of protein to make sure that you can build that muscle and recover. So these macro nutrients have specific roles that they play. People don't just give you macro nutrients and give you random numbers. Okay, and endurance athlete or runners they need more carbohydrates because of the amount of energy expenditure they do in a day and they need that fuel. So runners might have like four, 500 carbs And then, depending on where you're at and your body will occur or whatnot, for competing, you're going to be taking down those carbs. You get tired and tired because carbs hold water.
Speaker 1:So it's a whole spider web of stuff that goes on to certain people who give us certain macros, but we hear the macro numbers out for a reason And to just think that you can oh, they fixed my macros. Let's not do that. Okay, it's 2023. Let's be smarter about the way we train and about the way we do nutrition And let's put the ego to the side and realize that these, everything that we do, is a tool to be used to get you to where you want to be, like there's no right or wrong if it's getting to you, getting you where you need to be and used in the correct way to get you there.
Speaker 1:So, like I said, i'm running a podcast. People like to do things their way And then you introduce a new way to them And they want to go against that, like, well, i've been doing this for years and it's working for me, okay, but it's not working anymore. So what do we have to do? We have to try something new more. You're going to continue to look exactly the same and be in the same boat, so let's try something new.
Speaker 3:Or get worse off, or become worse off.
Speaker 1:Oh, yeah, so it's like put.
Speaker 1:Put everything that you've learned to the side and try to be open mind to new ways of approaching the issues. Okay, like I said, this podcast episode is about how to build muscle in the most effective way to build muscle is progressive overload. Some people don't have that programmed into their training, they just don't. They go to the gym and they do a workout. They chase the pump or they try to get a good sweat in, or they just want to feel fatigued and exhausted And all my my late day I couldn't walk. But yeah, because you did 18 different free k and work exercises not because you actually strategically exhausted your free k and legs.
Speaker 1:Like, it's just about being smarter, okay. And just because you're being smarter doesn't mean that you can't, can't, cannot, not have fun with your training. It's just if you're gonna have fun, at least get The muscle gain out of it.
Speaker 3:Like, don't just go to the gym to have fun and not get anything out of it other than over training yeah also something that we talk about a lot, but it's Just as important in this training, nutrition and rest It's your digestion and hormones, because if that's at a walk, knee can be doing everything right and You're not gonna be moving, and that's. That's something that a lot of people don't Realize like how much, because we don't. We don't notice it like externally, we're not seeing it just like a scale. It would be like we're not noticing that internal changes are happening, but it's still happening just as fast usually, and a lot of people are Seeing or I think they're doing the right things, etc. But they're overlooking their digestion and hormones that if your body Is not ready for you to build muscle, it is not gonna be ready.
Speaker 3:It doesn't matter How intense your programming is, how many days are going to a gym. You're doing all the right things. Your body is gonna fight you Like to the end, because it's job is to survive and we technically Do not need muscle to survive. Honestly, to the point that what we we are reaching or what we're trying to do is like build a physique, like that's not the goal, for our body will talk for so. You can't fight against that, we can't fight against physiology if that's what's happening with you. You need to understand that, accept it and start trying to lean into things that's gonna actually help you, versus Go against it and try to like fight against your body because that's your body's gonna win. Sally's.
Speaker 1:It's crazy. It's crazy to what people. Some people believe and, regardless of what you believe, make save. You come to us and you don't believe in the functional medicine aspect And it's like okay, listen, regardless of you believe it or not, we're trying to fix your digestion. Because why is digestion important? Well, if you're eating, you're not absorbing the nutrients, it's not getting to your muscles and you're not gonna be recovering.
Speaker 1:You can have the perfect macros but so it doesn't matter if you Do or don't believe, or if you don't believe in what we are doing, but we're still trying to help you get to where you want to be. We're just taking a different route.
Speaker 3:Honestly then other people take even if you don't believe in it, it's still happening in your body. Yeah, and our route?
Speaker 1:is the whole body approach. So we start with the fixing, the systems that need to be fixed in order for the body to function properly. Because how many of these personal trainers or how many of these coaches that don't believe in this are, you know, working? if you, if you've ever had blood right, then then you and you've seen it You probably have a scare, because a lot of people will get their blood work back and they realize, oh, my liver is not functioning well.
Speaker 3:If they're read correctly, Yeah my kidneys are functioning well.
Speaker 1:I thought it was messed up. My adrenals are messed up. Okay, our approach is to fix all those systems in the digestion, so everything is working optimally.
Speaker 1:Imagine how much better off you would be and building muscle and being an athlete if your whole body Was functioning optimally and that's the approach we take, like they think it's some some voodoo wizardry that we do over here, when in reality We're just trying to heal your body, to get you to function as often as possible and to help you progress in the body But in your bodybuilding career or whatever you're pursuing in, just like in general, for a longevity better.
Speaker 2:That's all we're doing over here.
Speaker 1:But some people go against that. Like we're trying to, we're out to get them, like, brother, we're trying to help you. I mean, just because you don't believe in it. We have clients that we've helped. Like we have the physical Proof that what we are doing is helping them. So would you rather get a whole body optimization Or just lose some weight in, gain some muscle? That's still feel like crap. I mean, come on, it's not that difficult to choose. But yeah, bottom line on how to build muscle, you need to ensure That your training program is optimized for progressive Over all, just overall optimized.
Speaker 3:Okay, i'm just progressive.
Speaker 1:How do you do this? You need to force your body to go to an adaptation. So either you're going to increase the intensity, the reps, the reps, or the sets, doesn't? only that's the intensity. The more weight, the harder it is.
Speaker 3:I don't know that okay.
Speaker 1:Well, wait, reps and sets. Those are just mess with those three Okay.
Speaker 3:Don't be doing 10 by 10.
Speaker 1:No don't Add in these crazy intensifiers Until you get to where you want to be. Or Maybe add in one, but if you're gonna add in one, just focus on that one. So I won't be doing giant sets, drop sets, whatever.
Speaker 2:Super sense, don't try to add in all?
Speaker 1:okay, just adding one and focus on that for that block of the training. The next block of the training, you know another one. Okay, see, you got to keep it simplistic, because the simpler it is, the easier it is to keep that on, and the more data you have, the more or Easier it is to figure out what's going on with your training. Is it, is it being effective or not?
Speaker 1:And that's that okay, don't do anything else wait, reps sets, focus on that and Focus on training close to failure. Okay, maybe a rep shy, maybe two or shy. If you're not doing that, those, those, those two things combined, then you're up. If you try the muscle, that is, if you try the muscle, okay, what you did, but focus on those two things. You will grow if everything outside the gym is on point as well, and that's that, yeah, and that is how you build some muscle. Okay, if you like this episode, don't forget to like, comment, share and they have five star review until next time.
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