EP 66: Why Strength Training Beats Quick Fixes After 35 | Peptides, Recovery & Body Composition with Brad Davidson

Trainer Brad Davidson returns to The Loop Podcast to break down why lasting body composition change comes from strategy, patience, and recovery, not punishing workouts or quick fixes. Stephanie shares how Brad helped her rebuild strength after her injury and completely change the way she thinks about exercise, food, and her body. Together, they explain German Body Composition training, progressive overload, why lifting weights can outperform excessive cardio, how rest periods and training cycles affect results, and why fitness needs to change as we get older. They also discuss peptides as recovery tools, nutrition, DEXA scans, building muscle while microdosing a GLP-1, and the new Loop Health workout program designed to take the guesswork out of strength training. If you're tired of working harder without seeing results, this episode is about learning how to train smarter and build a body that supports your life.

This episode is for educational purposes only and should not be considered medical or fitness advice. Consult qualified healthcare and fitness professionals before making changes to your training, medications, peptides, or wellness routine.

Peptides Discussed

• CJC-1295
• Tesamorelin
• BPC-157
• TB-500
• GHK-Cu / “Glow”
• GLP-1 receptor agonists including Stephanie's discussion of microdosing

Join Loop Health to start Steph & Brad’s workout: https://loop.health/movement

And interested in getting a Dexascan?  Use code LOOPHEALTH20 at www.dexafit.com for 20% off.

Join Stephanie & Loop IRL, check out our upcoming events here: “https://www.theloopway.com/events”

Transcript

SPEAKER_00 0:00

Welcome to Luke Podcast, where we dive deep into all things health, wellness, and fitness. Plus, the fascinating world of peptides. Each episode, we bring you insights from experts and guests from across the industry to help you optimize your health and longevity. I'm your host, Steph. Now let's jump in. Welcome back to Loop Way Podcast. I have my trainer, Brad Davidson, on this podcast again. But this time we're gonna talk about something a little bit different. I get asked all the time what my workout is progressive overload training, the German recomp. That's what Brad is known for. That's what my workout group does. And I'm telling you guys, it works so well. So I was thinking, like, okay, I tell a lot of my clients, go find a trainer where you live and do progressive overload. Now, anyone can do progressive overload, but it is a true German body comp style that Brad teaches us that works so well. And I decided on a loop health app for all members, you are gonna get my workout. And so what it is is Brad comes on, we shot it with Caesar, very professional, we walk through it, and it is going to be a woman's version. So you see me working out and my boyfriend, JP, his version, and we walk you through the entire series. And the way it works, and Brad's gonna really get into it in this episode and really deep dive into all the questions on why you should be doing this, is that it is three weeks at a time. It's two different workouts. You can do it twice or four times. I do it four times, and it's basically gonna live in an archive where you can do it over and over, but every three weeks we'll update it and you'll move you through it. So you will find if you do this on a regular basis along with peptides and eating your protein, your body composition will change. So I'm so excited to have Brad back. We're gonna walk through all of this for you, make it really easy. You'll have to go and sign up at the Loop Health app. We'll link everything in the show notes of how to get on there. But I'm telling you guys, check it out. I already have my friends doing it. They're like, God, this is actually really accessible. You do not have to be a professional weightlifter or even weightlift at all. There's something for everybody, and it'll all just depend on the level. Your level we tend will depend on how heavy you want to use with weights, and we'll guide you through the whole thing. So I'm babbling now. No further ado, let's welcome Brad Davison to the Loop Way Podcast. Thank you for making the time. Of course. Got to see you this morning at our work group workout.

SPEAKER_02 2:29

Yes, that was a great workout, by the way.

SPEAKER_00 2:30

It was a good workout.

SPEAKER_02 2:31

Yeah, uh, I was super happy with the progress you guys are all making.

SPEAKER_00 2:35

It's kind of fun.

SPEAKER_02 2:36

Yeah, like just I was just sitting there realizing how strong you guys are all getting. I don't even know if you guys realize it because you know, it's just you're consistently doing it. Yeah. But we had 105 pounds on the squat bar, and some of you were pushing 20 reps with that. The last set was the max rep. Yeah. One person did 21 reps with 105 pounds. Nancy. Uh Jody. Nancy got 20, Jody got 21. That's great. Um, that's pretty awesome.

SPEAKER_00 2:58

I think I wasn't paying attention and I did 12.

SPEAKER_02 3:01

You did you did 13, but oh, 13.

SPEAKER_00 3:03

Well, if I knew it was competitive, well, I know, yeah. You missed out on the competition between Nancy and Jody. What I love about that group is like, I think sometimes like you think you're an anomaly, or you're like, oh, it's and then you're watching, like, we're all different body shapes, different sizes. All of us are living pretty busy life. You know, it's not like we're like a slave to the gym. To so to watch, and we should maybe I can pull the picture. I should ask them if they'll let us, but like the before and after, I think it's been a year and a half. We've been training with you guys. You guys, every single person's body composition is different.

SPEAKER_02 3:35

Definitely, yeah. And the which is awesome. I'm super, but what I love the most is the strength difference in all of you.

SPEAKER_00 3:41

Yeah.

SPEAKER_02 3:42

Like none of you are small and brittle anymore.

SPEAKER_00 3:44

You guys are all and we're middle-aged women.

SPEAKER_02 3:46

Yeah, it's pretty badass. Like, I'm super proud of it.

SPEAKER_00 3:49

Thank you. You're she's proud of yourself too. So I think all of us have done a good, really good job.

SPEAKER_02 3:52

Yeah, and and the key thing with that whole group is the trust thing. Yeah. What like what we're gonna share today, and whenever I work with a new client, it's like, whoa, that's so different. Like, I don't know, like, how can you be so sure? And so there is a lot of trust that has to come into play with this.

SPEAKER_01 4:07

Yeah.

SPEAKER_02 4:07

But I think that the the telltale sign is a couple of things for me is that I'm older as well, I'm 50, so I experience it, I've gone through it. My clientele is all typically 35 to 65. And they're all living life, they're under a lot of stress. They're go-getters, they travel a lot, you know, they're doing things. And that was the biggest surprise to me was the reality of how much stress impacts the metabolism. And that doesn't get factored into the equation. And so much of the fitness world I feel is based on applying as much stress as possible to the body and giving no relevance to the aftermath. They want it to be hard. And I hear it all the time. It's gotta be hard, I gotta be sweaty. If I feel like I'm gonna puke, it's the best workout ever. And I like constantly here in the gym, like, oh my god, I'm wiped out. That workout was so hard. And in my head, I'm like, you just got screwed.

SPEAKER_01 5:01

Yeah.

SPEAKER_02 5:02

As I learned more and studied under certain mentors, I the the messaging was very clear. It's the better you can recover from a workout, the better the result is gonna be. That it's not so much how much can you handle in the workout, it's how well can you recover from the stress you applied during the workout. And that's a big missing component. Uh, I think also I've been very lucky on the mentors I've got to study under. Uh, one of the things I did when I was younger, which I'm glad I did, was that I didn't go the college route. I started it and I got an argument with the professor, and I was right, and I didn't like that. I'm like, why am I paying you all this money? And you're telling me I have to answer this wrong on the test when real-world theory, and I gave you a real world example of how this doesn't work. Why am I paying you for this? So I stopped and I decided I'm gonna go out and find the best in the world and study under them. And I think that was very huge for me. I spent a lot of money studying under the best in the world, who are the best at getting results in different arenas, like body composition change, athletic endeavors, uh, you know, uh tactical athletes, like special forces, things like that. Like, I got to learn from the best of the best. And when you get to that level of working the best of the best, it was never about just kick the crap out of people, blow them up, leave them laying in a pile of sweat, not being able to function. That was never the messaging. It was always around strategic strategy to create the change you need in the human body. And oftentimes, like when you're working with professional athletes, you have like eight to eleven weeks to create big change.

SPEAKER_01 6:24

Yeah.

SPEAKER_02 6:25

So there can't be any guesswork. You have to be able to say, okay, 11 weeks from now, I'm gonna have you at this point. This body composition, this, this you know, you know, uh speed, this vertical jump, this strength. And the only way you can get there is to have a methodical approach to it. And so all I've done with my training is just I've treated all of us like we're high-level athletes because I think we all want to move really well. And I took the philosophy that I learned with them and incorporated it into people like us, and it's been phenomenal. Because it is looking at stress as the greatest enemy. If an athlete is too overstressed or too overfatigued from being tired, they will not perform as well on the field. They're slower, the reaction time is less. It has a big negative effect on them. In our world, we're not gonna notice that, but we're gonna notice things like we're more forgetful, we're more irritable, we don't sleep well. Yeah, like all these things come into play, and then that's being looked at.

SPEAKER_00 7:15

You know what's we used to say that the professional athlete, you know, I put everything into my clod because it's like my clod is like keeping everything entrapped between my DEXA scans and everything, and it comes back and it's like you have a body composition of a professional athlete.

SPEAKER_02 7:28

Yeah, yeah.

SPEAKER_00 7:29

I was like, all right, Brad.

SPEAKER_02 7:31

Your body composition is very comparable to uh high-level Olympic athletes of the daily Olympics. It's crazy, it's super crazy.

SPEAKER_00 7:37

And it's like when you see the clod telling you this based on all the data.

SPEAKER_02 7:40

Yeah, yeah. It's it's to be able to get there, you have to do you have to be very strategic with what you're doing. You can't just will yourself or work yourself into that position. That doesn't happen. You have to be very strategic if you want to get your body composition that low and stay that low. Otherwise, you're gonna get sick. I mean, it's it's incredible what can happen when you train inefficiently or over stressfully. And um, I hear it all the time, like, oh, I don't know if that workout was very good, I didn't really sweat. I'm like, what does that matter? Well, that means it's a good workout. I'm like, well, explain that to me. How you know how how does that work? Like, I don't understand.

SPEAKER_00 8:17

And it's so confusing. You know, I was talking to a client today, and it's just like the health and wellness space, especially on social media, is like so what's the right word I want to use? Like not even busy. It's just like erratic and everywhere and everything's throwing, and everyone wants a quick fix, and you're just kind of going, like, I don't know what to believe anymore. And I'll be honest, like I'm I believe it now because now I've been living this. When do we start building myself back? Like two years ago?

SPEAKER_02 8:48

Yeah, I think so.

SPEAKER_00 8:49

Uh two years ago? Like I still cannot believe that like I have the strength that I have and I have a body composition that at my age I'm really proud of and I'm confident with, and like and doing and and not killing myself and like living a really like balanced life. Like I live a really, really balanced life. There's nothing extreme in my life. Um, the only thing I can say is I'm consistent.

SPEAKER_02 9:13

Yeah. And I think that that's probably the most important fact. One, you gotta be patient. Quick fixes don't work in this realm, they do not work. One of the best lessons I learned is the more stress you apply to the metabolism to create change, the bigger the rebound is gonna be when you stop.

SPEAKER_00 9:27

Yeah.

SPEAKER_02 9:28

That's why over stressing the system creates the big roller coaster.

SPEAKER_00 9:31

And we see that peptides a lot.

SPEAKER_02 9:32

Yeah, all the yeah, you see it across the realm. And workouts, yeah. Yeah. But the more stress you apply to the metabolism, the bigger the rebound's gonna be when you stop.

SPEAKER_01 9:39

Yeah.

SPEAKER_02 9:40

So if if you want to methodically apply it, you have to apply just enough stress that your body can handle to create a little change and then recover really well from it. And then progressively over time increase that.

SPEAKER_01 9:51

Yeah.

SPEAKER_02 9:51

That's how you create change. And then if you stop, you go on vacation for two weeks, you don't come back 15 pounds heavier. You come back the same weight. So that's the biggest message I want to get across to people with what we're doing when we train is that we are managing the stress response. We're applying just enough stress to create change. And you guys aren't training seven days a week. No, it's two to four times a week.

SPEAKER_00 10:11

Yeah.

SPEAKER_02 10:11

So then you, and then you guys are all really good about peptides help with recovery. Yeah. Optimizing sleep helps with recovery, good nutrition helps with recovery. Everything you guys are doing is helping to optimize the recovery. And that's where the greatest benefit lies is apply the right stressor in the training, which we'll talk a little bit about that because that becomes a big variable as well. Right. And then focus a lot on recovery. Now you work out a whole lot less, get a whole lot better response, and you enjoy life a whole lot more.

SPEAKER_00 10:35

Oh, it's I think what's interesting too is that like my mentality flip-flopped with you, where it was like, I mean, I had no choice because I had to build up, right? So it's like, okay, I'm gonna, I'm like, I'm working out to build my body, not to tear it down. Yeah. And then the same thing when I eat, like, I eat to fuel my body because I know it's really important of what I'm putting into it. And so instead of like, oh, I'm eating to diet, or I'm eating to like, it's a very different mentality. I never had it really until I started working with you of like think of the, and I try to tell my my paint or my clients this is that think of the opposite. Like, you're not working out to burn the food off from the night before. You're actually working out to utilize the food that you ate the night before. And that mentality worked so well because I got it. And I was like, okay, and then I never felt deprived eating, and then I never felt like workout was a punishment.

SPEAKER_02 11:26

Yeah. And then after the workout, you're then eating to recover from the workout.

SPEAKER_00 11:29

Yeah, like I just had a whole bowl of chicken.

SPEAKER_02 11:30

Yeah. It's like it's food is our greatest resource. Yeah. But somehow along the line, it became the devil. But you can't look great without eating right. No. You can't look great by starving yourself.

SPEAKER_00 11:42

And those DEXA scans don't lie.

SPEAKER_02 11:43

They don't lie at all. Yeah, and they're trippy. And it's and you and you see how hard it is to create change on a DEXA scan.

SPEAKER_01 11:49

Yeah.

SPEAKER_02 11:49

This is not an easy process. No. Anytime someone's like shows me, Oh, do you see this new program? You lose like 30 pounds over nine, nine or uh 12 weeks. I'm like, I'm out. Like, don't even go there.

SPEAKER_00 12:00

There's no quick fixes in anything in life. And I think it's gonna be lifestyle. The sooner we realize, I think people realize that, and like anyone that you see on social media who has a lot of muscle on them, they haven't done that overnight. And that's usually been like a long time. And unfortunately or fortunately, like for people, it's like, yeah, wear it as a badge of honor because you've worked hard. Yes, but like you gotta work hard for it.

SPEAKER_02 12:24

Yes, 100%.

SPEAKER_00 12:24

Yeah, I want it.

SPEAKER_02 12:26

But you don't have to live in the gym. No, that's the other methodology, the other truth that people need to hear.

SPEAKER_01 12:31

Yeah.

SPEAKER_02 12:31

Okay, if you want to be a bodybuilder, you're gonna have to live in a gym. You're probably gonna have to use steroids, you're probably gonna have to eat a lot, yeah, stuff you don't enjoy. It that's not a healthy to me. Bodybuilding is in a healthy realm, and I get a lot of flack for that, but it's it's not. And most people agree with me that bodybuilder and the fitness modeling and the cuts and all that stuff, that's not healthy living. No, that's an example of a sport.

SPEAKER_00 12:53

Yeah.

SPEAKER_02 12:53

I wouldn't tell someone to go play an NFL that's healthy living. Like that's traumatic. And bodybuilding, I wouldn't tell somebody to go become a bodybuilder to be healthy. Uh it's a sport and it's support. If people want to do it, I love that stuff.

SPEAKER_01 13:04

Yeah.

SPEAKER_02 13:05

But I wouldn't ever tell you to go do those things to be healthy.

SPEAKER_01 13:08

Yeah.

SPEAKER_02 13:09

So the conversation we're gonna have is gonna be around how do you train to look good, feel good, be able to move really well in life, decrease your risk of injury, and and enjoy life. So that I'm so tired of seeing people working out and they're so tired all the time that they have no energy to go do anything they love to do.

SPEAKER_00 13:24

And I look, you know, these influencers sometimes that are on social media and they're well, you know, I go, I eat, I don't eat after 4 p.m. And then I'm in bed at nine, and then you listen to their and they're like 25. And I look to them like, do you have a life?

SPEAKER_01 13:39

Yeah.

SPEAKER_00 13:39

Who doesn't like eating at four? Eating by yourself every night at four? Because I mean, do you ever go out to dinner? And then they're so afraid to get out of that world. Like so unit's just, I mean, as a 51-year-old woman, I'm like, that is so unnecessary. Yeah, and that's what I think too is like, I'm sick of these young people talking about the things that work that are so extreme. You're 25, anything works.

SPEAKER_02 14:00

100%. Yeah, and then that's the method we're talking about is for people 35 to 65. The rules change. Oh, yeah. Like once once the reserves wear out and our hormones start to drop and things start getting out of whack, the rules change. Yeah, you gotta be a lot more strategic with it. You take a 21-year-old, anything you do with them, they're gonna change. If they're eating decently well, like it's it's pretty easy at that point. Yeah, but when you get a little older, we all know this, it's harder. Like, it's it's much harder.

SPEAKER_00 14:29

Well, everything that not everything, but so many things just don't work anymore. And like the amount of tears I have on my coaching calls that I like, I empathize because it's just like so frustrating, right? And you're just like, you're seeing often men and women, your midsection going in the wrong direction, and you're going like, oh my gosh, like, is this the rest of my life?

SPEAKER_02 14:46

And do you notice that there's always a lot of effort in those situations? A lot. They're doing all the exercise.

SPEAKER_00 14:51

And we see people, Jim, you and I look at each other like, they're still here.

SPEAKER_02 14:54

Yeah. They're putting the effort in.

SPEAKER_00 14:57

Yeah.

SPEAKER_02 14:57

But then they're being told that it's their fault. They're not training hard enough, they're not eating well enough. It's like, no, it's this, it's a strategic problem.

SPEAKER_01 15:03

Yeah.

SPEAKER_02 15:04

And we just haven't learned. Um, yeah, I like example. I remember the first when I first started speaking years ago, my first year on the road, I didn't know how to manage that. My body fat went up, my labs became horrible. I was a dysfunctional wreck.

SPEAKER_01 15:16

Yeah.

SPEAKER_02 15:17

I didn't know how to manage it. The rules are different if you travel all the time. Yeah. They're very different.

SPEAKER_00 15:21

Trust me.

SPEAKER_02 15:21

So it took me a year to figure that out. Like, oh, this takes a whole different strategy to be on the road and stay healthy versus when I'm home all the time.

SPEAKER_00 15:29

Do you know what I'd kind of do with my strategy? I don't know if I've never told you this recently if it's right or wrong. But like I was on a family vacation recently, and it like it felt to me like a lot of indulgence, like a lot of like a lot of meals out, a lot of meals, some out more alcohol than I would normally do. Now I was still able to get into a gym most of the time, not that lump into the gym. And I thought to myself, I'm like, I'm gonna kind of treat this like a bulk. So like, even though I don't like do, but I'm like in my mind, I'm like, I'm gonna treat this like a bulk. And so when I was in the gym, I had the, I didn't have as many, I had to say 30 minutes, 40 minutes, let's just say I'd lift heavier.

SPEAKER_01 16:01

Yeah.

SPEAKER_00 16:02

And I'm like, I'm gonna lift because I'm a I know I have extra calories, I'm just gonna lift heavier. Yeah. And then when I get back, I'm gonna go back to my normal routine, which will probably feel like a cut from my body. And it kind of works. But I don't even know. That's just me trying to adjust it.

SPEAKER_02 16:16

Well, that's a very smart thing to do if you're eating more calories or not as good as you usually are. You're an insulin-sensitive type of person because of how well you've trained. So when you go off and if you just lift weights, all the extra calories, extra carbs are just gonna go to feed the muscle. Yeah, they're probably gonna grow a little bit.

SPEAKER_00 16:28

I feel like I'm actually talking about my bread, I was, I feel stronger right now.

SPEAKER_02 16:31

And you're under less stress and you're recovering better. Yeah. Right? So it's it's a good tool to use. Yeah. Lifting weights, I think, is the most valuable asset we have in the fitness world.

SPEAKER_00 16:38

Yeah. All right, podcast listeners, we've got so much to talk about. My gosh, the fall actually is right behind us, or I guess right in front of us, I should say, not behind us. And we are working on our IRLs and my retreat. So we are gonna be doing an IRL in Newport Beach at the Pendry on September 20th. So excited, the weather's so good. Lori and I are gonna be providing a great workout with you guys. I've got some special guests leading the workout, as well as our new swag. Lots of gifts, lots of vendors, and it's always a good time to just get our community together. And then Dallas Girlies, we have one on October 3rd. New location, new venue. It's gonna be fantastic. And then I'm also gonna be doing my retreat in Aspen. A lot of you have been asking about it. I was kind of back and forth if I was gonna do it only because I've been so busy, and then I'm like, you know what? Like, that's my heart and soul. I love this retreat. It's only 12 people, it's very intimate, but it's gonna be a ton of not only peptide knowledge, but we're gonna bring in some other guests, lots of activities, enjoy Aspen, really good food, and just really get to know one another. I think what was cool about my first retreat, if those of you who followed along, is I created a loop group after, and they're all really good friends. A lot of them are actually my coaches now. So if it's something that you're interested in meeting other like-minded women, taking care of yourself, deep diving into peptides and a few other surprises, it's a really, really great three-night experience and four days in Aspen in the fall. It's awesome. There'll be much more to come on that.

SPEAKER_02 18:06

And I know a lot of people are intimidated by it. It's hard to understand. I know, I know how hard it is to understand because I've been studying for so many years. I mean, I'm 35 years into this and still learning and understanding, like, oh, there's better methodologies for this, especially as I get older and things start to change. There's a lot of misunderstanding.

SPEAKER_00 18:24

Okay, I have a question for you. So, because this happened to me, and I would love to know for you. Like, I do get a lot of clients that just say, I just don't like lifting. That used to be me.

SPEAKER_01 18:33

Yeah.

SPEAKER_00 18:33

And now I love it. And I think I also love it because for two reasons. A, it changed my body composition more than anything I ever did. Yeah. So it works. And then B, what does it release endorphins-wise? I mean, does it release a natural GLP? What is what am I getting from the workout? Because it's doing something also for me mentally.

SPEAKER_02 18:54

Yeah, there are endorendorphins involved. Um, I can't remember exactly from a brain standpoint how those work, how the dopamine, acetylin, all that is enhanced. Um but the benefit, the biggest benefit we're gonna talk about by lifting weights is the hormone response.

SPEAKER_01 19:09

Okay, yeah.

SPEAKER_02 19:11

So I I learned years ago, a gentleman named Charles Polliquin, one of my biggest mentors of all time. This guy trained over 400 Olympic athletes in 22 different sports, like medalists.

SPEAKER_01 19:21

Yeah, yeah.

SPEAKER_02 19:21

So he like this guy was like the guy. Um, so when I finally got a chance to study under him, I was like, I was all in. And he had this methodology called German body comp training. So if an athlete would come in and their body fat was too high or they had to lose weight for a contract scenario or something like that, he would install this German body comp process. And so he taught us that whole process. And what he told us was that there's two pathways you can really use to drop body fat. One's the aerobic pathway. We all know about that. You do all the, you know, cardio is supposed to help us drop body fat, but at the same time, you're losing muscle mass and strength. So the net return is not great. And you're more hungry. Yeah, there's lots of issues with that. So this German body comp pathway, it uses the anaerobic pathway. And by doing this, he's using weights in a certain strategy that's driving more lactic acid in the body and then pushing lactic acid around the body. They're short, they're pretty intense, not intense as like but like muscular burn, you know, that type, like muscular fatigue. But pushing that lactic acid response, the body's response to that is to produce more growth hormone than normal to help bring the lactic acid down and recover from it. And we all know growth hormone, if you study the hormone, the GH secretagogs, how beneficial those are for body composition and maintaining muscle mass.

SPEAKER_01 20:36

Yeah.

SPEAKER_02 20:36

So this is another way one of the main ways we train is to optimize that hormonal response, which gives us the increase in growth hormone and all those things.

SPEAKER_00 20:45

So would you recommend, Brad, in just in this conversation, if someone was to decide to use a peptide and they're starting to lift weights, would you say you suggest them using, you know, a CJC epimorin, a tesomorlin, or an just epimorlin to give them that extra bonus if they wanted to? If they wanted to.

SPEAKER_02 21:01

Yeah, I'm a I'm a big fan early on with the CJC epimoralin.

SPEAKER_00 21:04

So I think that helped me. I haven't used it since really my first. I did it two rounds, so I haven't used it in a year and a half or a year.

SPEAKER_02 21:11

Yeah, yeah. I I've seen what I've seen with my people that use that one, they sleep better, so they're driving better recovery from the workouts and plus all the body composition benefits as well. But I think that's a really nice tool.

SPEAKER_00 21:22

Especially when you're first starting.

SPEAKER_02 21:23

Yeah, and then after that, you can move into the test moral and the other.

SPEAKER_00 21:25

And I don't think it's to keep it. Like I said, I haven't used, I haven't, I don't use it at all, and it hasn't changed.

SPEAKER_02 21:30

Yeah.

SPEAKER_00 21:31

Once I had that foundation and muscle, it helped me put on. Yeah, I feel like you don't have to go back on again.

SPEAKER_02 21:36

Yeah, I I feel the same way about those, but um, I I periodically like to use them when someone wants to train like this and recover better. I think it's a really nice mix.

SPEAKER_01 21:43

Yeah.

SPEAKER_02 21:44

Yeah. Uh how you create the German body comp response is that you just superset and you'll you'll notice we do this the majority of the time. So this is kind of the base of the programming.

SPEAKER_00 21:52

And they'll notice right when they first do these first two extra first two. How would you call them a cycle or a day? Or how I didn't always explain to people.

SPEAKER_02 21:59

The the

SPEAKER_00 22:00

First, like when we did the one that's up in the app right now, it's our first three weeks that we have.

SPEAKER_02 22:05

So that is we're starting people off with a basic German body comp workout. Awesome. So what it is, it's multiple supersets that pair an upper body movement with the lower body movement.

unknown 22:15

Okay.

SPEAKER_02 22:15

And you'll notice the big key thing in those realms is the tempo and the rest periods. So that the tempo is very slow and controlled when we're lengthening the muscle, and it's very fast when we're shortening the muscle. So, for example, if we're doing a goblet squat, we're going four seconds down, fast up. It's hard. It's super hard. Controlling that tempo creates more of that anabolic response we're looking for, creates more lactic acid, makes the muscle burn. We want the muscle to burn. And then we take a short break, and in the beginning, they're a little longer breaks because we need the recovery, and then we move to an upper body movement. And now all of a sudden, the body is generating lactate in the upper body. So now the body's pushing blood and everything to the upper body with that new lactate, generating more lactate. And then we take a short rest period and we go back and forth on those for a certain number of sets and we move on to the next group. So we're training the whole body that way in this fashion. But it's super critical you take the longer rest periods in the beginning because the body's ability to buffer lactic acid probably isn't online very well. Meaning that if you don't take long enough rest periods, it can make you nauseous in the beginning.

SPEAKER_00 23:16

Okay, get more involved in that because I think that was a hard part for me in the beginning to really like, I was so used to like, I do in a lot of places in my life, just like power through things.

SPEAKER_02 23:27

And most people want to do it that way.

SPEAKER_00 23:28

Yeah, so explain because I I now do that even when I don't train with you. Yeah. Explain the importance of taking that time and how long that break usually is.

SPEAKER_02 23:36

So early on, the importance is for the body to recover well enough to be able to handle the clearing of the lactic acid being produced. If you if you go too short in the respiratories early on, you're more likely to get nauseous and sick. So you'll they'll see in the training as they go on, the respiratories in the German body comp phases will get shorter and shorter.

SPEAKER_01 23:54

Okay.

SPEAKER_02 23:54

So they're typically somewhere between 30 to 90 seconds, um, is what we want. As you're at your stage, we're more advanced into it. Now the respiratories become important because your nervous system needs recovery to be able to handle heavy enough weight. So if you're cheating rest period, you're actually cheating yourself and being able to use as heavy weight as possible for the rep ranges to get the most return in that lactate production. So we want to be able to use heavy enough weight to challenge the muscle. And as you get more advanced and stronger, you need heavier weight. So now the rest periods become important to be able to get enough recovery neurologically to be able to handle the heavier weights throughout the whole workout.

SPEAKER_00 24:28

Okay, that makes sense.

SPEAKER_02 24:29

Because if you cut the, if you cut the rest and now you start cheating yourself on the weight load, you're cheating yourself on the whole workout. So people think rest is bad, less rest is better. And actually, Adatley, you want to optimize your rest periods because now you're not cheating the weight loads you're being able to use. Absolutely. So you get more result from the workout.

SPEAKER_00 24:46

And I think this is a big piece, you guys, is that when you work out this way, you're not focused on burning calories. And I do brad things it changes the way you eat. Because it's not like, oh, well, tomorrow I'm gonna go run five miles and burn it off. I just like, I don't know. I think it's a that's a big piece of it, I think.

SPEAKER_02 25:04

Yeah, that's and that's I think another focus of area is focusing on caloric burn. Like, I just did a hard workout yesterday, it crushed me. Weight-wise, strength wise, I burned 300 calories. Yeah, people think, what a waste of time.

SPEAKER_00 25:18

Aura ring, sorry guys.

SPEAKER_02 25:19

Yeah, so it's like people think, well, this isn't hard enough. They don't understand is the way I challenge my muscle mass that for the next 24 to 36 hours, I am burning calories sitting, just sitting at a much higher level. So, overall, in that 24-hour period, instead of just increasing the burn for that short period of time for the cardio that then goes right back down, I've elevated that metabolic uh caloric burn for much longer. So, net or the 24 hours, I'm burning a lot more calories and the wheat bands, all that stuff, they're not gonna catch on to that. But muscle mass that is trained is the most metabolically active tissue we have. And so when you train with weights, you're challenging that system, you're burning more calories than if you just go for a jog. Now, if I were to go for a jog, it looked like I'd burn three times as many calories. But unfortunately, it stops when I stop, comes right back down. There's no sp and now I didn't challenge the muscular system. Yeah.

SPEAKER_00 26:11

And you're starving, and in your mind, you're like, oh, I my whoop just told me I burned 700 calories. So you think, oh, I have 700 calories more to play with. It doesn't work that way.

SPEAKER_02 26:21

It doesn't work that way. And typically what they find is when you train like super high intense with cardio and stuff like that, you tend to overeat because of the hunger response. And so it backfires you. There's there's lots of studies out there that show like long-term studies that show like women, especially women that train like that for over a year and aren't given any coaching advice on how to eat. The people that do the high intensity cardio, like a ton, they end up weighing more at the end of the year than they are than they did before they started.

SPEAKER_00 26:44

Oh my gosh, and because of overeating. And even for me, like I remember then you'd intermittent fast, right? So intermittent fast. Then I would go and run with coffee in my stomach only for you know for 45 minutes to an hour, come back. By the time I showered, it was probably like, I don't know, 10 or 11. And you then when I I'm ravenous. Yeah. And you're eating your first meal, and like I remember like what I eat now compared to what how it's like you're almost in this hamster wheel, you can't get off.

SPEAKER_02 27:11

100%. Yeah.

unknown 27:12

Yeah.

SPEAKER_02 27:13

And it's just your body responding to the stress you're putting on it to protect itself.

SPEAKER_01 27:17

Yeah.

SPEAKER_02 27:18

Our bodies don't hate us. Our bodies are if you don't like how you look, right? The body's doing something to protect itself from you.

SPEAKER_01 27:24

Yeah.

SPEAKER_02 27:25

And the choices you're making. So if you don't like how you're looking, you gotta look at your lifestyle, how you what how you're living life and find where the mismatch is that your body doesn't like that it's protecting itself from.

SPEAKER_00 27:36

When I think too, is like when it goes back to Brad and I talking about trusting your like the process for all of this, is guys, and I say this to a lot of my clients, and I hate saying because it sounds so trite, but like the definition of insanity is doing the same thing over and over. If you are going to the gym four plus times, three to I say any three plus times a week, and you think you're eating well and you don't like what you see, it's not working.

SPEAKER_01 28:01

Yeah.

SPEAKER_00 28:01

Like, are you going there to like tread water and not look worse? But if it's not, you should be looking, your body composition should be getting better and better each week that you're in the gym. Yes. Because you're doing something right. If you're if it is not changing, guys, you're doing something wrong. I'm just gonna say it. Like, because I you see it every day. I mean you you go in and you look around and you're like, you're here six days a week? Yeah. Holy crap.

SPEAKER_02 28:28

Yeah, it's they can't recover from the stress. So the body's protecting itself from the volume.

SPEAKER_00 28:33

And I used to be that person, so it's easy to talk about.

SPEAKER_02 28:35

All of us were, I think. Yeah, especially if you're into fitness. Um if you don't like to lift weights, that's gonna be a choice you're gonna have to face. I don't like doing cardio.

unknown 28:45

Yeah.

SPEAKER_02 28:46

If I choose not to do it, that's a choice I might have to face down the road from a cardiovascular health standpoint. If you don't like to lift weights, you're more likely to have diabetic issues, you're more likely to um have frailty issues, like it's pretty dangerous. So that's a choice.

SPEAKER_00 29:02

Do you guys, I think you're eventually gonna like it? Because I feel like when you get results from something, like give it me, you're gonna give it six plus months. Yeah. But when you start to see your muscle cut, you're like, then you become like, oh, I like this. But everything, I don't know, more in in life, like most things that I think bring me the most like results and joy took hard work and like getting a little bit of grit to get to the other side.

SPEAKER_02 29:26

Well, I and I think as human beings, one of the things is lacking advice. We're meant to deal with hard things. Yeah, that's that's missing in in the average American life right now. There's not a lot of hard things we have to deal with.

SPEAKER_00 29:37

I mean, your groceries get delivered, your food, like yeah, it is kind of crazy.

SPEAKER_02 29:41

So we kind of live in a state of comfort.

SPEAKER_00 29:42

And I'm also sure, too, like, I'm not saying Pilates girls don't do Pilates. I'm just saying, like, switch it out so at least two to three times a week you're lifting. And then if you want to add in your Pilates, just don't have it the opposite. Like, yeah, make sure that you have that piece in it.

SPEAKER_01 29:56

Yes.

SPEAKER_00 29:56

Um, and then unless, you know, unless you've got the muscle mass that you want and the bone density, there's some anomalies who Pilates works great. I mean, when you're 25.

SPEAKER_02 30:04

Yeah. Yeah, I think this and you're 50. I like my female clients doing Pilates, yoga, things like that as an adjunct to the just lift weights twice a week. That's all you really need to create the benefit, and then go do all the stuff you love. But you have to challenge the body with weights to truly get the maximal benefit of fitness. Cardiovascular training is not gonna give you the benefits that weightlifting can give you.

unknown 30:24

Yeah.

SPEAKER_02 30:25

And unfortunately, if you have to weigh what's gonna work better, weightlifting is gonna dramatically outperform all the other ones. It's it's just it's just proven. Yeah, like it is just I I can't even explain how drastically different it is, the outcome by which route you choose to emphasize. Yeah. I think the second most important thing about how we've built out this app is something called accumulation intensification. I believe this is the difference between a great strength coach and a basic workout.

SPEAKER_00 30:51

Awesome. I can't wait to hear this.

SPEAKER_02 30:52

Yeah, so accumulation intensification, I want you to think of accumulation. Accumulation. Okay. So accumulation is focused on building work capacity.

SPEAKER_00 31:01

Okay.

SPEAKER_02 31:01

And then intensification is focused on building neural strength. So one's kind of building muscle, one's driving strength response. So one's more training the muscular system, one's more training the nervous system. So enhance the muscle, then teach your brain and nervous system how to use it more efficiently in life. Okay. Um the body adapts to any stressor you put under it in about three to four weeks. So every workout is good for about three to four weeks. If you continue to do it, the return on investment is drastically dropped. The body's just no longer challenged. So we break the programs up in the app to three-week training cycles. And so we go three weeks uh in an accumulation scenario. And what accumulation means is like rep ranges are gonna be anywhere from eight to fifteen percent. You're gonna do three to four um sets of the exercises, tempo is gonna be very slow eccentrics, uh, rest period's gonna be anywhere from 30 to 90 seconds. Um, this is gonna feel like a higher volume. You're probably gonna sweat a little bit more on this one, but just think more volume. You're doing more reps across the board.

SPEAKER_00 32:02

Now, would you because I I've had a question about this, is and I know my answer enough, it's right, but when someone's starting off, how do they know? Because they let's say they don't have a trainer there, and they're like, okay, I'm gonna start Stefan Brad's program, I'm gonna start it twice a week. Where do they know what weight to start off with? And when do they know if it's too light or too heavy?

SPEAKER_02 32:21

Yeah, so this is experimental.

SPEAKER_00 32:22

Okay.

SPEAKER_02 32:23

Even though I'm a brand new client of mine, it's experimental. I have no idea. Not like I'm some genius and knows, oh, you're good, you did this weight. Pick a weight you you strategically know is light.

unknown 32:34

Okay.

SPEAKER_02 32:34

Warm up with it. Do like one set of a light warm-up set, and then in your head, I'll say, okay, this exercise, the rep range is 12 to 15. What do I think I could do this exercise for 12 to 15 reps in? Choose the weight and then you go. If you can't do 12 reps, it's too heavy, you gotta go lighter. If you get to 15 reps and it was you could have done four more, it's too light. Yeah. So everything you're gonna see in general is gonna be in a bracket of 12 to 15, 10 to 12, 8 to 10. The goal is to find a weight that lands within that. And if you could get to 15, you could do one or two more. I'm good with that weight. And just repeat that for a few sets. And then from there, once you have that, now you come back to the second workout. And you're in the same exercise, the same 12 to 15 rep brains bracket. You say, okay, last week I did um 20 pounds for 15 reps, 20 pounds for 12 reps, 20 pounds for 12 reps. This workout, I'm gonna do 20 pounds. I'm trying to get 15 reps of each. Yeah. Once you do that, next workout, you come back, now you go with a heavier weight and you start over.

SPEAKER_00 33:39

And guys, I like this piece because we talked about this in the class today. I sometimes work out when because of my traveling without Brad. And so I do a similar, I do a series that I, you know, that I'm pretty used to, and I went up from 15 pounds to 17.5. I know that I've had been going up. And I remember when I started going up, I could only get to like a 12 at 12 reps, and I'd be like, oh my gosh. And the other day I got to 15. You know what I loved? Is I'm like, I got stronger.

SPEAKER_01 34:08

Yeah.

SPEAKER_00 34:08

And I was like, wow, I got and I got to 15, pretty much like no, I mean, I I couldn't go up to 20 yet, but I I'm like, oh, I'm getting strong, like there's a reward to it because you see, not you know, see it, but you're like, wow, I can do two more reps. That's a big deal.

SPEAKER_02 34:22

I think that might be one of the reasons why some people don't like lifting, is because they have no tracking mechanism. They know are they getting better at it? When you're running doing your cardio and stuff, you can see, oh, I ran farther or I ran farther in shorter periods of time. But if you're not like paying attention to what you're doing and documenting it, you don't know week to week, am I getting any better? Yeah, I'll ask people all the time, like, okay, you've been training now for a year. How much stronger are you now than you were a year ago? Oh, I have no idea. Oh, okay. Well, that would be frustrating. Like you're just kind of running blind. So when you can start to see, like, oh my gosh. And one of my favorite things to do with people when they start feeling like, I don't know if I'm getting anywhere. I'm like, oh, whoa, whoa, whoa, let's pull up your first, your first week of training.

unknown 34:58

Yeah.

SPEAKER_02 34:58

And then they see how light the weight, they just don't remember. They see how like, oh my God, I'm so much stronger. That's the benefit of tracking.

SPEAKER_00 35:06

And the DEXA scan.

SPEAKER_02 35:07

Yes, because it's motivating to see, wow, I am getting stronger.

SPEAKER_00 35:10

Yeah, it works.

SPEAKER_02 35:11

It works. Like you, but you they I see it all the time, and luckily I document everything. So when someone's like, I don't know if this is working, I'm not getting any stronger. I'm like, what do you mean? I just don't feel like I'm any stronger. I'm like, oh, oh, here, let's look back. Yeah. And then they're just like, oh, they don't realize because it's slow and methodical, how much more they're doing six months later than they were when they were.

SPEAKER_00 35:28

It's also kind of too like because we look at ourselves in the mirror, every once in a while, like you may go, oh gosh, something's flipped through change. Yeah. But for the most part, it's when you look back on a photo, right? Or you look back on blood work, you look back on a DEXA scan, you look back on your notes. Yeah, then you're like, oh my gosh, wow, come so far.

SPEAKER_02 35:46

And then you're proud of yourself. There's a reward there, there's a dopamine here, like, oh, I'm killing it.

SPEAKER_00 35:50

Yes.

SPEAKER_02 35:50

Yeah, I love it. The second three weeks that we focus on is called intensification. So again, this is building neural strength.

SPEAKER_00 35:57

Okay.

SPEAKER_02 35:58

So now focus is anywhere from two to eight reps. Um, set ranges are three to five, sometimes six. Uh, tempo is still controlled, controlling the eccentric, fast up, but you want to try to push the fast up fast.

SPEAKER_01 36:10

Okay.

SPEAKER_02 36:11

Uh, then we have rest periods, rest periods are a little longer, typically like 90 seconds up to two. That was hard for me in the beginning. It's super hard for most people. But remember the neurological system, the nervous system takes the longest to recover.

SPEAKER_01 36:22

Yeah.

SPEAKER_02 36:22

Muscular system recovers much quicker than the nervous system. So when you're working on enhancing the nervous system, that it needs that rest. So that's super important for this realm. This is gonna feel um heavier, stronger, but less drained.

SPEAKER_00 36:39

Okay.

SPEAKER_02 36:40

Okay, so so everything's kind of based on cycling through those three-week periodization scenarios. So you'll see that in the training is that you'll go three weeks at a high rep range and then three weeks at a lower rep range, then three weeks at a higher rep range, and we're manipulating that every three weeks periodically. And here's the cool thing about the app is that so much of the research early on done on accumulation intensification was used on athletes on drugs. And if you're on a steroid, the ability for your nervous system to handle bigger jumps is there. If you're not on steroids and you try to handle these big jumps, you get fried. So I got the uh the luxury of learning from a group called Kelo, they're out of Miami now. They used to be here in Huntington Beach. They have done all the research and found how much of a jump you can make phase to phase with people that aren't on drugs to create a positive response. Because when you go from accumulation to an intensification, if all of a sudden the weight jump is too much, yeah. Like if you go from 12 to 15 reps to two to four reps, that's too big of an intensity jump, it'll fry your nervous system.

SPEAKER_00 37:41

But I can't imagine like being so heavy that you do two to four reps. Yeah.

SPEAKER_02 37:44

Yeah, yeah. Like that, being an extreme example of like that would backfire. So we know what those percentage jumps are and they're all built into the programming. And what was cool about this is you all you guys gotta do is just do it. Yeah. And it all it's all laid out for you, but I'm just giving you the behind the scenes of how much work goes into the world.

SPEAKER_00 38:02

We'll get on there and do some lives and you know, jump into the um comment section and stuff. So you'll be able to add ask Brad a ton of questions. But like, I'm sorry, it's such a gift.

SPEAKER_02 38:10

Yeah, I'm excited to share it with everyone.

SPEAKER_00 38:12

I mean, I'm excited. I, you know, you don't know when you get into something. When I first asked, you know, would you be open to doing this? I didn't know if you'd be like open or what. And then Caesar, thank you for filming it, and you don't know how it's gonna turn out. Yeah, and then when we see it, I was like, damn, this is actually good.

SPEAKER_02 38:27

Yeah, yeah, it's it's really phenomenal. And it also gives me an opportunity because a lot of times, even my clients, when they hire me, they have no idea what I'm doing.

SPEAKER_00 38:33

Yeah. Explain the science.

SPEAKER_02 38:35

Eventually at one point, they're like, What's behind all this? Like, explain to me what you're doing. And then I get into this, you're like, holy cow, I had no idea.

SPEAKER_00 38:43

Well, because I think it's confusing as a client, like what makes a good trainer? Like, we don't really know, right? So you're like, and I assume sometimes that like, and not now I don't, but in the beginning, like, oh, everyone's a everyone's a good trainer. It's really the results are based on like someone's lifestyle outside of the gym. Like, oh no, no, no. The trainer makes, I'd say equal to more than what's happening outside of the gym because they're getting access to get you to be better outside of the gym because you are working with each other. So you're talking about things.

SPEAKER_02 39:14

And I think one of the a really good principle to know if you have a good trainer is not so much how hard is it, you know, how hard do they push you. It's when you go on vacation for more than a week, what happens? If your weight climbs up, that's a sign that you've been drastically overstressed and the body's trying to recover from it. Right. You should be able to go on vacation for 10 to 14 days, not do anything, and your weight should not drastically change.

SPEAKER_00 39:40

And by the way, I tell people when you get back, do not get in the scale for two to three days because you got some water weight from the plane. Yeah, 100%. So when I say like when you do, but three days later, you can't.

SPEAKER_02 39:50

You should be all balanced out and back to normal.

SPEAKER_00 39:51

Exactly. All right, podcast listeners, we have Loop Health. It has launched our online app. I'm so excited. I'm proud. It's something where you are going to find where you have a community at your fingertips. So imagine all these different chat groups where you can go in and talk about your GLP's not working, men's help, menopause, brain, beauty, you name it. There's a place you can go in and not only talk to our coaches, our doctors, but our community in general, because peptides are not a one size fits all. We're gonna have blood work at cost, make it really easy, a place where you can actually input your peptides, figure out your how to reconstitute them. It'll give you a reminder of when to take them, when to reorder them, and everything is gonna be easy and at your fingertips. We'll have live reconstitution calls and just live chats in general on different topics. I'm gonna bring in guests, nutritionists, trainers, all of that. And I actually have my workouts on my app now. So you can follow along with Brad in your own gym on your own, doing the exact same workout that I do, progressive overload that works. There's a men's and a woman's version. We keep it really simple for beginners, all the way to advanced lifter. So we're trying to create something for everybody. Every Loop Biolabs customer will get a free 45 days in the app to really experience it and jump in and realize that you don't have to actually take peptides alone. It's much better to do it in a community. So check it out. Okay, so we're gonna talk about my DEXA scan real quick because I think it's a good piece in this whole thing. Um, and I do have a code now for my DEXA scans. But um, Brad was really good about you know encouraging me to do a DEXA scan. I've never done it before, so I've done three in the course of a year. I think my first one I did of August last year. And what I've loved about it is, especially with my knee injury, it kind of also helped me to understand like where my weight, like where more muscle was or was less. But it was, you know, gave you your bone density, your percentage fat, your percentage muscle, um, and then your, I guess, your balance of your body. Is that kind of? Yeah, where it's all dispersed and so my last one, and I've talked about this a little bit, but I I mean, I called Brad and you'd have thought like I had won like the lottery. So, you know, my first exascan was, you know, it was great. I mean, it kind of showed me I I was I was actually proud of my first exascan. It was after last summer, and I'm like, I have a good amount of muscle on. I my body fat was good and my bone density. And then my second one, it was like my body fat had gone up a little bit, which was actually good for me. And um, my bone density had kind of stayed the same. My weight was exactly the same, which is weirder. And so I was like, and I said to you, I'm like, oh, this is I'm kind of bummed. I thought I'd had more muscle on on my second one. So my third one, which I had just done around my birthday in May, is what I call Brad screaming, so excited. Like I had put on a pound of muscle and I had taken off a pound of fat. My weight was exactly the same on all three decks and skins, but I had changed my body composition. And I think that's the piece, and my bone density got better. Is that what I want to talk about here, guys? Is that like that was done through lifting weights, recovering, and eating while on a microdose of a GLP, by the way. Yeah. And no secretagogs.

SPEAKER_02 43:00

And I wanna, I wanna, one of the reasons I was so excited was because people hear one pound, but that's not much is hard. But the lifestyle you were living, the stress you were under, the travel, the speaking, all the things you're doing, yeah, that's why I was so impressed. I was shocked. Because to be able to handle that volume of work, that volume of travel, the stress you're under, all those things are fighting against your metabolism. So when you see someone make a positive change in that realm, that's fucking awesome. Part of my French. Thank you. But people don't understand like how big of a deal that is. I deal with that all the time because my people like you, they're super hard charging, high achievers, a ton of stress, super successful. It's a different world. So to create change in that environment is unreal.

SPEAKER_00 43:47

Thank you. Yeah, and also what I when I would tell everybody is that like I don't want to say if I can do it, you can do it, but what I'm saying is like, if I can do this under like a like you said, a ton of stress, a ton of travel, and if you Saw me like I am not a slave to the gym, I'm not a slave to a diet, I'm pretty much just balanced in everything, but I I think it's the can it was the consistency, it was and eating. Like you guys, like I said, on a microdose of a GLP, you you have to eat, and and eating protein and the right things. And so I guess I want to say it out of like not patting myself on the back or putting putting patting yourself on the back for the workout, but saying, like, guys, we're giving you these workouts and we're giving you the tool set with the peptides and telling you how to eat and all of this, like anybody can do it. Yeah, it's like I'm not special. If you saw what my body composition was before my accident, how weak and skinny I was after, like I've gone through it all. It's not like I was like, oh, well, you know, you were an athlete your whole life and this is easy. No, this was hard. Yeah, but it was also like man, you can do it.

SPEAKER_02 44:52

Yeah, 100%.

SPEAKER_00 44:53

I think it's important for people to know. Like, yeah, anyone can do it.

SPEAKER_02 44:56

100%. I agree with that. It's just a matter of trusting the system and following it.

SPEAKER_00 45:01

Well, you laid out, Brad, so well. And I want everyone to understand, not all trainers are the same. I think that's where I really, really want to say. Like, even if you have a trainer, show them the app, show them this type of workout, have them go look up German BodyCom.

SPEAKER_02 45:19

You can find it, you can find information on it all over the internet. Charles Polkin was super famous before he passed away. It's everywhere.

SPEAKER_00 45:26

Yeah, but I guess not a lot of people do it.

SPEAKER_02 45:27

Yeah. I I think anybody that's in interested as a trainer, interested in the realm, like Kilo Strength Society out of Miami is one of the best places to go as a as a coach to learn a lot of these philosophies we're talking about at an extremely deep level.

SPEAKER_00 45:40

Yeah.

SPEAKER_02 45:40

Um the other thing, the next thing I want to talk about variable-wise, is on the app, there are a few key things with every exercise that are drastically important.

SPEAKER_00 45:49

Okay.

SPEAKER_02 45:50

Reps. I think reps might be the most important variable of all lifting. Because reps equal reps and tempo, meaning how fast you move the exercise, equates to time under tension.

SPEAKER_00 46:01

So the rep is the number, is the number. One, two. Uh-huh.

SPEAKER_02 46:04

So they they all come with a rep range.

SPEAKER_00 46:06

Okay.

SPEAKER_02 46:06

And the rep range with a tempo lands you in what's called um a time under tension zone. And that is what's that the amount of time the muscle is under tension dictates the response that's happening from the exercise. Love. Okay. So for example, if the exercise takes 20 seconds or less, that is considered relative strength. It's pretty much all neurological. It's nervous system based, it's strength, power, speed, things like that. 20 to 40 seconds is considered functional hypertrophy. It is a mix of the neural and a mix of the metabolic or the musculature. So now you're creating muscle mass and strength. If it's 40 to 70 seconds, that's considered hypertrophy, which is now muscle building, not as much neural activity, but more muscular building. 70 seconds beyond is now muscular endurance. So why this is so important? As you're we're trying to get a specific response out of the muscle. So if you do 10 reps, three seconds down, one second up, bang, 40 seconds of time and set time and retention, we know we're creating a hypertrophy response. We know that we're gonna focus on building lean muscle mass, right? So those are super important. So follow them.

SPEAKER_00 47:11

Okay.

SPEAKER_02 47:12

And then we have sets. Set volume. So again, we talked about accumulation intensification. There are gonna be less sets, some phases, more sets, other phases. It's because if you're training the neural system, you need more exposure to the heavy weight to create the neural adaptation. And then we have rest period. We talked all about rest period. So those variables, reps, tempo, rest, and rest periods are hugely important.

SPEAKER_00 47:34

What I love is we take all the guesswork out of it. The only thing you decide is on your weight, what weight you're gonna choose, which we discussed earlier of how to choose that. Other than that, guys, it's brainless. Hit play and show up.

SPEAKER_01 47:46

Yeah.

SPEAKER_00 47:46

Like that, that's what I love about it. Because sometimes I think a lot of us go into the gym, and if you don't have a trainer, you're kind of like you watch people, everyone's kind of like looking, you know, you're where this is like, no, you're gonna go in, yep, you know what you're doing, and gather way, then you're out.

SPEAKER_02 48:00

Yeah, it should be 45 minutes or less.

SPEAKER_00 48:01

Yeah, then you're out.

SPEAKER_02 48:02

Yep. You follow the tempo for the exact rep ranges and you keep that weight in that challenge and rep range bracket. We know exactly the response we're giving that human body because of that variable, right?

SPEAKER_00 48:11

So, what are your thoughts a little bit on the warm-up and the cool down? Because we kind of just jump right in. What do you like? What should they do the first five minutes before they get up?

SPEAKER_02 48:17

You can move around a little bit, kind of warm the body up. I I my favorite way to warm up is just do a light set of the exercise that you're doing.

SPEAKER_00 48:23

Okay.

SPEAKER_02 48:24

Um, so typically, just let's say your first two exercises, just do the first set doesn't count. It's just light reps to kind of give you a trigger where you're going and then get going.

SPEAKER_01 48:32

Okay.

SPEAKER_02 48:33

I found warming the movement up is the best way to warm up. But if you want to do extra things like jog on the treadmill for a few minutes, stretch out, I met Dan, you can do all that stuff too, but it's not necessary. Yeah, I found the most efficient way is just start light and kind of build up and then get into it.

SPEAKER_00 48:47

You know, it also helped me too, right? When we first started, was like being on BPC because I was I was able to recover without being sore.

SPEAKER_01 48:54

Yeah.

SPEAKER_00 48:54

Because I think the worst thing is like when you work out and you wake up the next morning and like you try to use the bathroom and you can't get up from the toilet, you're like, oh, you mean that feeling of soreness sometimes keeps you out. So I think that peptide for me was really helpful when I first started.

SPEAKER_02 49:09

I love like the BPC, the TB500, yeah, the glow, like all those peptides are great adding in recovery to how we train. Because as we get older, it's harder to recover. Yeah. There's gonna be more inflammation, there's gonna be you know more damage being done, longer time to heal. So I'm a huge fan of those.

SPEAKER_00 49:25

And everything is a tool, guys. I think that's how I look at things is like this workout with Brad is a tool in your toolbox. You're how you know how you're eating and protein and like really getting more interested in how you're fueling your body, it's just a tool. Yeah, pet side, a tool, supplements, a tool, yeah. Mexican, a tool. They're all tools. Like, and just like throw it in your toolbox and then like take it out when you need it.

SPEAKER_02 49:45

Yep, 100%.

SPEAKER_00 49:46

And not over like, I think we get so overstressed. Like, and that's what I'm really hoping. I was talking to um a friend who's actually gonna kind of partner with us in some stuff. And we're just talking about the wellness industry, and I alluded to earlier, just like how chaotic it is, and how I think people are now coming back and being like, no more 12 steps, no more, right? I mean, it's like it's just like I mean, it's the red light, it's the cold plunge, and it's a sauna, and then it's a this, and it's like it's just a vibration machine. And like, I mean, at what point do you like people called it the fuck it's I kind of liked it. It's like when you're the case, the fuckets, and you're like, it's just too much. Yes, it's just too much. And what I do love about your workout as a tool, I never feel like it's too much. It's like 45 minutes, like, and I do like and I tell people this like go in with your I go with my makeup on sometimes for the day. Like, yeah, if I get a little bit of sweat, it's like walking down the street to a meeting. Yep, you can go on the commitment versus a hot workout class for me. I'm like, that's another 45 minutes.

SPEAKER_02 50:45

Well, I always tell people you should feel better after the workout than you did before the workout. You should have more energy from it. I I don't believe in pushing people to the point where they're wiped out on the ground and can't function.

SPEAKER_01 50:54

Yeah.

SPEAKER_02 50:54

Because that means the rest of their day is ruined. That's me. I know that I've applied because I have the records, I know I've applied a stimulus to create some progressive overload, which we're gonna talk about that principle next. Um, and then they still have the energy to go out and live life and enjoy life. Yeah. I'm a really big fan of enjoying life.

SPEAKER_00 51:08

Uh yeah, that's I think you and I agree upon that. Because I think I think that sometimes comes with age.

SPEAKER_02 51:12

Yes.

SPEAKER_00 51:13

Um, you got to figure out what works for you, but like life is to be lived.

SPEAKER_02 51:16

100%.

SPEAKER_00 51:17

And that's a huge philosophy for me. All right, let's talk about this progressive overload.

SPEAKER_02 51:21

Yeah, so it's the fifth principle.

SPEAKER_00 51:22

Because we hear about progressive overload.

SPEAKER_02 51:24

Yeah, it's a big key word. Yeah. Um, so I want to share with the listeners how progressive overload is built into this program. There's five ways it's built in. Okay. And it's not always all five. It's one of these variables is built in as we progress at all times. So the first one we all know of it's load. It's more weights and on the same exercise. So just adding more weight every time. Okay. The second one is volume. More sets or more reps of the same weight of the same exercise.

SPEAKER_01 51:50

Yeah.

SPEAKER_02 51:51

So if you think like one of the mindsets is every time I do it, I gotta, every exercise has to be heavier. No. If one exercise is heavier than you did last week and all the other ones are the same, progressive overload.

SPEAKER_01 52:04

Yeah.

SPEAKER_02 52:05

If let's say you did 12 reps of 20 pounds last week and this week you do 15 reps of 20 pounds the same exercise, boom, we got progressive overload. And so it doesn't have to be every exercise, it's not constantly trying to get heavier and heavier and heavier. That's dangerous. Yeah. It's that can happen. Trying to create a little more weight on one of the, even just one of the exercises of the whole workout, and the rest of them stay the same. Progressive overload. If you get a few of them to go that way, awesome, we're killing it. Again, increasing volume, it's doing more reps of the same weight. Three, density. And what you'll see, the one of the ways we build this in is creating shorter rest periods over time. So density is doing the same number of sets and reps of the same weight in shorter periods of time. So some of the cycles you'll see, you'll see like week one, it's 60 seconds rest, week two, it's 45 second rest, week three, it's 30 second rest. We just create a progressive overload by making you do more work in a shorter period of time.

SPEAKER_01 53:00

Love that.

SPEAKER_02 53:01

Okay. Then we have tempo. We can alter tempos. So doing an uh like let's say you're doing a chest rest two seconds down, one up for 10 reps, and then we have you go four seconds down, one up, 10 reps, time enter tension just drastically changed. We're creating progressive overloads. So you'll notice the tempo variables are changing a lot through the cycles as we go.

SPEAKER_00 53:21

Yeah, you'll notice I'll show it with Brad some days, and he's like, Oh, it's high rep day. And I'm like, oh God. And it's hard for me because it's like, oh my gosh, we're not doing leg press for 20 or 25, you know, heck, or 30 sometimes. And I'm just like, oh my gosh.

SPEAKER_02 53:32

Yeah.

SPEAKER_00 53:32

But I'm challenged.

SPEAKER_02 53:33

Yep. Yeah. So that's an example of volume to create progressive overload. It's the same weight load, I'm just making you do more reps with it. Um, then we have range. So going like increasing the range of motion, uh like doing a squat a little deeper. That's an example of a way to progressive overload. If if you know, over you're doing like half a squat to start, and then over time you start dropping into full squat, we're getting some progressive overload. And then last one is complexity of exercise. So there's uh you can regress or prog progress certain exercises for less stimulus or more stimulus and progress that way. Uh, like for example, uh lower abs. I don't remember if it was this podcast I talked about, this or another one, but you know, we start up, remember we start off with the one you just lay on the flat bench, just lift your lift your legs up for like 20 reps?

SPEAKER_00 54:15

Barely do it.

SPEAKER_02 54:16

Yeah. So we started with that. And then we went to the gar hammer raise. And now you're on an incline, and now you're doing the low ab raise on the incline position. That's in a that's a progressive overload by improving. Now we're increasing complexity. Now we're hanging. Yeah, now you're doing the hanging leg raise. So we've increased complexity over time with that specific movement to create a progressive overload so your lower abs are stronger.

SPEAKER_00 54:35

Which is fun. I thought of you the other day because I was at the gym without you doing the hanging thing. The hanging, you know, and and and I was a person who would never do abs. I was like, I was kind of the philosophy, like, oh, abs are like made in the kitchen, and abs are like incorporated into every um workout, I mean every lift just because you're using your core. Which is true, 100%. Which is true. But it is interesting because I said to you, I was like, why can I be lean and have muscle in other places? But my abs are, I mean, some days are defined and some, but they're not as. So now I've been working on my abs. I'm gonna say they're coming along. They're coming along.

SPEAKER_02 55:10

Your abs are a muscle.

SPEAKER_00 55:10

It's a muscle. And it actually is so I I I was wrong. Like, I like that you got us working them, and like I loved how you started at the foundation and moved us to a place that like those hanging ones are hard.

SPEAKER_02 55:20

Well, now you guys are all pretty good at the hanging leg rays.

SPEAKER_00 55:23

Yeah.

SPEAKER_02 55:23

So now you're doing like the sides and yeah, so then we yeah, we changed the range of motion a little bit, but next complex next next um progressive overload is gonna be we're gonna start to weight load those. So that's coming in your future, just FYI. Oh my god.

SPEAKER_00 55:35

I mean, the last thing that we did where it was like hanging, and it was like mid middle side, side 10 by seven. I was like, oh my god, I hate it.

SPEAKER_02 55:45

Yeah, that that like that's a classic sign, like your rep range is so high. Now it's time to overload it with a different type of progressive overload.

SPEAKER_01 55:51

Yeah.

SPEAKER_02 55:51

Um, and then um also within the workouts, you'll notice we don't do it, we do abs maybe once a week.

SPEAKER_01 55:56

Yeah.

SPEAKER_02 55:56

Like one exercise once a week. Because so much abdominal work is built into all the other training, we don't spend a lot of time just cranking on the core. That's not gonna create a better-looking ab. It's doing a lot of the big movements and then periodically every week, every phase, working one version of an ab exercise to create the strength.

SPEAKER_00 56:14

And then it us also takes getting your body fat to a place where you can see your abs.

SPEAKER_02 56:17

Yeah, body fat.

SPEAKER_00 56:18

And by the way, some abs, guys, are super genetic.

SPEAKER_02 56:20

Yeah.

SPEAKER_00 56:21

So I think when you see people who have like crazy, crazy abs, yeah, and the rest of their body it maybe isn't as defined or something, like oftentimes it's very genetic based.

SPEAKER_02 56:30

I think abs, calves, or yes, we talk about calves.

SPEAKER_00 56:32

You know, I Brett and I have these calves that like yeah, he came out from the womb and I'm it like I got mine in soccer, and like I do not ever work a calf muscle and it's like yeah.

SPEAKER_02 56:41

Like whether I whether I'm working my calves or not, they always look exactly the same.

SPEAKER_00 56:45

What's we're talking about? This and that's a digress because I want to get back into the science of this, but like where would you say like genetics plays a role? And when you see all these men and women that you train, all shapes and sizes, like what piece do you think is genetics versus like the lifestyle?

SPEAKER_02 57:00

Like a large part of it's genetics in regards to how someone looks.

SPEAKER_00 57:04

Yeah.

SPEAKER_02 57:04

Um, like no matter how hard I train, no matter how how I eat, no matter if I take steroids, I'll never look like the rock. Like, that's just the reality. So there's there's a big component of genetics. So comparison is the is the root of all your life, I think. It's a thief of joy, yeah. So genetics are gonna be a big component on how you like you can't change that. But then lifestyle is gonna have a huge impact as to how good you can make your genetics look. Yeah, yeah.

SPEAKER_00 57:29

I love that. I think that's a really good way to say it is like, yeah, we're all genetics are great, and we all have a deck of cards, and it could be like, you know, dementia runs in your family, but like everyone has their thing. So no one's sitting here, guys, perfect by any means. Everyone has their thing. But what I do love, and I go back to like if you look at the group of the 10 women who have all shapes and sizes, how much their body compositions change and how strong and great they all look. And more importantly, like they feel so good. Yeah. So I never want anyone to feel that, like, hey, this is not for them because I got dealt a crappy set of genetics.

SPEAKER_02 58:02

Yeah. Well, in this program, we're basically giving them what you guys did.

SPEAKER_00 58:06

Yeah.

SPEAKER_02 58:07

We're not putting them where you guys are now, but we're starting them with where you guys started. So they're gonna follow the same trajectory and same progressions that you guys as the weight room class did.

SPEAKER_00 58:17

You guys are lucky. Like this, I wish I had had I'm lucky I have it now too, but like it is such a gift.

SPEAKER_02 58:23

Yeah, it's really cool. And every every new series that comes out will explain what the point of it is, what the focus is, what the outcome is gonna be. Um, because it's like I gave you the general, like the most common phase we use. But like, so phase like phase one, you're gonna see a German body comp. Phase two, you're gonna see what's called the superset series. It's more of a focus on increasing lean muscle mass a little bit. I want to get it, I want to take advantage of that early on to get some lean muscle mass on people because of the metabolic enhancement that it creates in regards to caloric burn. So you're gonna see like phase one of this GBC, and then phase two is gonna be the superset phase. And the focus is that is to increase lean muscle mass, and then we go back into a German body comp phase. So what you'll typically see is um German body comp to some specialty type of uh scenario to German body comp to some other specialty type of scenario, but they'll have the library too.

SPEAKER_00 59:11

So you can like if you you can go and let's say the app you're seeing that we're on, like, you know, just go into the library and start. Yeah, start start from day one. Start from say one. I don't care how much you've been training, guys. Start from day one.

SPEAKER_02 59:22

Yeah, because there's always your weight. Yeah, there's also something we don't talk about that's called structural balance built in. So it's it's I know the most common weak links in the human body that don't get trained well. And so those are built in early on. So, like the stuff that stabilizes the knee, the low back, the hip, the shoulders, the ankles, those are mixed in as well. And you want to create good structural balance as you get into the more of the high end, like the uh more advanced stuff, structural balance has to be built in for that stuff to be safe and effective.

SPEAKER_00 59:50

Also, all a building block.

SPEAKER_02 59:51

It's all a building block. So start start with day one and progress through it. Uh, it's not gonna hurt anyone. I remember years ago when I first met Kelo, I started over. I was super fit. I had just finished the US Bobsla team. I started over. I started with just the bar. I was going from squatting 450 pounds to just the bar. And I just worked my technique. I was having a lot of joint issues and stuff like that. So he's like, look, just start over. What are you in the rush for? You got the rest of your life. So we started over, I did a bunch of structural balance, I did really light weight loads and just built myself up. And I'm glad I did that because seven years later, I haven't had an injury, knock on wood, um, which is awesome to me.

SPEAKER_00 1:00:25

Yeah, well, and that's just, I mean, speaking from someone who was injured, that's the goal. So not be injured. So you can do the things that you really love.

SPEAKER_01 1:00:32

Yes.

SPEAKER_00 1:00:32

Versus, like, you know, that's why sometimes I don't play some of these pickleball sports because I'm so scared to get injured. But I think it would be fun too on this community is like watching people's like, not that I'm a big before and after person, but I want to hear the success stories, right? Which which we'll get to experience firsthand. We obviously do with our group, but I think to have this like community where you could be anywhere in the world, yeah, training the way we that we train.

SPEAKER_02 1:00:55

I for 20 years now I've been using this methodology and I just haven't found anything better. Um, so I I'm I'm a real I'm really excited to share the community. Yeah.

SPEAKER_00 1:01:04

The Brad disciple.

SPEAKER_02 1:01:05

No, if you're a professional athlete, things are gonna be a little different. We we might do one German body comp phase if they need to improve their body composition. It's gonna be a lot more focused on structural balance, and then then geared more towards building muscle, building strength, building speed and power. So this this this is if you're looking for that, this isn't that.

SPEAKER_00 1:01:21

But I also think what's interesting though, Brad just didn't have to interrupt, and then Cedar really is gonna make us finish because you added that 30 minutes ago. But um, what I love is you guys, these like professional NFL players will come in and work out with Brad after we just did like the mommy group or you know, the midlife group. And I think that's what's really cool too. Is that like if you are also really interested in like working with Brad too, like this is a great introduction, and there's a way that you guys can reach him, and I'm sure you do things virtually as well. But like there's there, you run the whole gamut, which I like, which I love. It's like it's no one else is no one's too little for you.

SPEAKER_02 1:01:56

Yeah, I didn't tell you guys this, but last time Garrett came in to train and saw you guys, so he got there a little early, you guys were still training. He made the comments, like, dang, those ladies get after it.

SPEAKER_00 1:02:05

I mean, I'm really proud of our group, I think.

SPEAKER_02 1:02:08

Yeah, I'm too.

SPEAKER_00 1:02:09

The most is I think just seeing the confidence. And like, I think you saw, I mean, we had one woman in tears in the beginning of just like so frustrated with her back injury and how she felt, and now she's like in there today rocking it. Yeah. I think so much too is just like feeling good, you know, in our own skin in a middle age. Like I think sometimes women feel like, and men maybe too, but like we feel like hasbins. Like, you know, we're not the hot 35-year-old, like we're the the meeting, maybe a MILF is like a compliment at some point where you're like, all right, I guess I'll take it as a compliment. But like, you know, you just never want to feel that way. You want to feel like you're living the best years of your life because really midlife to me is like you've put in so much of the work.

SPEAKER_02 1:02:49

It's time to enjoy it.

SPEAKER_00 1:02:50

Yeah.

SPEAKER_02 1:02:51

And it's it's so much more enjoyable when your body's working how you want it to work, yeah. Allowing you to do things you want to do, whatever that is.

SPEAKER_00 1:02:56

I like that. Yeah. Well, I'm so excited to have you part of our app. And inside of it, guys, by the time this comes out, you'll be welcome in it. Check out that piece of it. Like I said, we'll do some live QA's in the community groups, and we'll continue to have you on. And I think we'll watch this whole group kind of. I know. I like it. Well, uh no, guys, thank you for joining us for another episode of the Loop Way, and hopefully we'll see you on our app soon. Thank you for listening to Loop Way Podcast. For the listeners today, I have a 10% off code. Use the code podcast at checkout at loop biolabs, where you can buy research peptides that are clean, have COAs, and really any category that you want. They're my favorite, it's where I go to, and it's our trusted source. Thank you, and let's keep learning and growing together.