#458 Rating The Most Important Training Variables [for Building Muscle], Exercises That Give Me Anxiety & More!
Feb 8, 2024
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This podcast discusses the most important training variables for building muscle, pre-workout snack ideas, rest interval recommendations for different goals, and the exercises that give the host anxiety. Also, the host shares his SuperBowl prediction and adds a new company to his 'Sh*t List'.
Fuel your early morning workouts with a balanced dinner the night before, pre-workout snacks like honey and BCAAs, Rest intervals remain consistent for muscle gains, and including challenging exercises enhances mental resilience.
Deep dives
Effective Pre-Workout Nutrition Strategies for Early Morning Workouts
For early morning workouts, ensure to have a balanced dinner the night before to fuel your session. Drinking water, having a cup of coffee with cream, or a supplement like tyrosine can provide energy before your workout. Consider consuming a teaspoon or tablespoon of honey with sea salt for a quick pre-workout snack. Sipping on BCAAs or EAA drinks during your workout can also help maintain energy levels.
Proper Rest Intervals for Strength Training Sets
Rest intervals should remain consistent regardless of weight loss or muscle building goals. On average, allow 90 seconds to 2 minutes of rest between sets for optimal muscle building and strength gains. Incorporate supersets or fillers to maintain intensity and productivity during workouts while optimizing recovery.
Exercises that Elicit Anxiety Before Performance
Some exercises naturally induce physical nervousness and anxiety before execution. Common examples include Bulgarian Split Squats, high-rep leg presses, squats, leg press, 225 bench test, and the Sally Push-up Challenge. Including challenging exercises in your program can push boundaries and enhance mental resilience.
Balancing Calm Training with Intense Challenges
While the majority of training may focus on calm, controlled workouts, incorporating challenging exercises is vital for growth. Strive for a balance where 10-20% of your sessions include intense challenges like high-rep tests or dreaded exercises. This approach promotes mental toughness and ensures well-rounded progress while mitigating burnout risks.
Super Bowl Prediction: Kansas City Chiefs vs. San Francisco 49ers
Despite rooting for the San Francisco 49ers, the recent performance of the Kansas City Chiefs in the playoffs suggests a rejuvenated and motivated team. Predicting a Kansas City Chiefs victory with a score of 31-21 in the Super Bowl matchup.
This week Joe kicks off the show with some exciting news for gym owners... He then adds a new company to his "Sh*t List" before answering 4 listener questions. TOPICS INCLUDE: 1) Rating the 4 most important training variables [for building muscle]; 2) Pre-workout snack ideas for those who train first thing in the morning 3) Rest interval recommendations for different goals [Fat Loss vs Hypertrophy vs Strength] 4) The exercises that give Joe "pre-game butterflies/anxiety"... Plus Joe's SuperBowl prediction! *For a full list of Show Notes + Timestamps visit www.IndustrialStrengthShow.com.