In this lively discussion, the hosts tackle a plethora of topics, including the pros and cons of high-end gym equipment like the Prime Pulldown 2.0. Genetic factors in bodybuilding aesthetics spark debate on nature versus nurture. Listeners are offered practical tips on integrating cardio into a busy strength training schedule. The conversation flows into the complexities of dieting plateaus and effective training techniques, revealing the impact of myo-reps and innovative lat pulldown strategies. Personal experiences and practical advice keep the energy high!
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question_answer ANECDOTE
Brian Borstein's Training Adaptation
Brian Borstein adapted his bike season lifting program several times to manage fatigue and monotony.
He currently uses a five-session, two-week split mixing leg and upper body work with arms and delts on leg days to save time.
question_answer ANECDOTE
Aaron Straker's Injury Mindset
Aaron Straker struggled with mental challenges during injury downtime despite living in Bali.
He used a strategy of not looking at the gym equipment or people to manage his mindset at the gym.
insights INSIGHT
Genetics Shape Physique Baseline
Genetics mainly determine bone structure and muscle insertions, affecting physique shape.
Hard work builds muscle, but genetic structure sets the baseline appearance and leverages progress.
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We are back with our Monthly Instagram Q&A episode for June 2024. Today we cover 13 questions almost exclusively on resistance training. A bit about cardio, and one nutrition question about successfully evaluating plateaus in clients pursuing fat loss. Thanks for listening!
TIMESTAMPS 0:00 - Life/episode updates 14:42 - Now that you’ve used the Prime Pulldown 2.0 a lot more at N1, is it worth the price tag ($4950.00)? 18:44 - Home gym equipment wish list vs must-haves (Prime Prodigy HLP, REP Fitness Ares 2.0) 25:50 - Can you look at someone and determine if their physique is genetics vs hard work? 33:17 - Is OHP/Chins superset going to limit strength due to long head triceps fatigue? 36:23 - Looking to hire a coach for cardio. Know I need to do it for health/longevity, but not doing it. I walk 12-15k steps a day and lift 4x/week. Cardio is solely about health. Do you have any thoughts, or advice on coaches? 41:07 - What’s the next experiment? 43:00 - A lot of talk now about Full Body and Upper/Lower splits being optimal if done properly (not necessarily volume equated). Paul Carter, Jake Doleschal, and Borge Fagerli being the most vocal. The idea seems to be something like 2 sets 3 times per week or 3 sets 2 times per week is much more effective than 6 sets once per week because of fatigue management and drop in effectiveness of each set during a given session. What are your thoughts on this? 52:37 - If going from training to failure to 2-3 RIR, how much volume to add to equate? 56:58 - Can magnesium combined with sugar (say like chocolate) cause lucid dreams resulting in poor sleep? I've noticed if I have the both together my dreams get really wild. 59:10 - Do you follow a specific protocol when clients in a deficit hit a plateau? I.e lower calories first or increase steps / cardio? Thanks! 1:04:54 - How much growth do you think you’d be leaving on the table by doing myo-reps on all movements for time efficiency? (Obviously not ideal for big compounds, but curious what you think that trade off would be in practice.) 1:07:19 - And relating to that, what would you consider would be an equal stimulus for straight sets vs myo-reps? For example, do you think 1 main/activation set with 2 mini sets would be similar in terms of stimulus compared to 2 straight sets, assuming the same proximity to failure on each set? 1:11:49 - On a lat cable pulldown with one arm, how important is it for both legs to be on the same side of the bench? 1:13:52 - All of a sudden my forearms hurt when doing any type of bicep curl.
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