Full transcript
0:00Have you ever noticed when you're
0:01driving in your car that if someone cuts
0:02you up, they're a [ __ ] [ __ ] Yet, if
0:05you accidentally cut someone else up,
0:06you just didn't see them. This is called
0:08the fundamental attribution error.
0:10Basically, this is where the problem
0:12with working out begins. You see, we
0:14treat ourselves very differently to
0:15other people. And when it comes to
0:16program design, it's the crux of the
0:18problem. The reason I've left this on
0:19the board is between videos, the only
0:21thing I use this for is writing down the
0:23work I need to do in a session. There
0:25are 10 questions you should have in your
0:26mind. And some of them when we get to
0:28them, you'll think, "Oh, I didn't really
0:29think of that one." And in this video,
0:30I'm going to answer them and leave you
0:32better off with your world of training.
0:33It's worth noting that since 2014, I've
0:36done over 5,000 one-to-one personal
0:38training sessions, and I'm going to
0:39condense everything I've learned into
0:40only a matter of minutes. So, let's get
0:42into that first question. What is the
0:43difference between a training program
0:45for muscle growth and a training program
0:46for fat loss? Now, this is where some of
0:48the evidence-based community are going
0:49to lose their head, cuz I'm going to say
0:51nearly nothing. I'll show you. So, there
0:54are some different components that are
0:55going to determine whether or not you
0:57build muscle. The first thing is
0:58training volume. How many reps and sets
1:00of a given exercise you're doing. I'm
1:01going to oversimplify quite a lot. We're
1:03going to have recovery, which is going
1:04to be how much you sleep and also how
1:05much rest you get between training. If
1:07you don't get enough recovery, it will
1:09hinder your gains, quote unquote, and
1:11then very simply the amount of calories
1:12that you're consuming. Now, if I was
1:14your coach, everyone seems to think I
1:16would only pull this lever. I would only
1:18reduce your calories. Now, there is one
1:19slight layer of complexity to that, and
1:21I'll explain it. Some people say not all
1:23calories are born equal. Well, they're
1:25not born for a start. And second of all,
1:26it's a unit of measurement. It's a bit
1:28like saying to someone, oh, not all
1:30kilometers are born equal cuz some
1:32kilometers are uphill and some of them
1:34are downhill. Still a [ __ ] kilometer,
1:35you pleb. I'm And this isn't just going
1:37to be some fitness fat talking about
1:39macros. All right, just bear with me.
1:40I'm here to help you and I'm doing it
1:42for free. And any questions you have can
1:44you ask? And the macronutrients we have
1:45are protein, fats, and carbs. Now, I
1:48would never tamper or change the amount
1:49of protein that you can consuming
1:51because whether your goal, let's say
1:53Declan right here, his goal is to bulk
1:55Hogan or to get Shreddy Krueger, his
1:57protein remains the same. Cuz if he
1:58wants to get Shredsville, Tennessee to
2:00go on a lad's trip to IBA, I need his
2:02protein high for satiety, preservation
2:03of muscle tissue, I need that boy eating
2:05protein in every meal. But then if
2:07Declan then comes back and says, "I want
2:09to get the quadfather, too." I'll say,
2:11"Bro, you're going to need the protein
2:13to put you in a positive protein balance
2:14to support all of that muscle growth
2:15that's going on. I want you to think
2:17about fats and carbs being your energy
2:19macronutrients and protein being the
2:21constant variable that stays the same.
2:22Think of it like this. If this was a
2:24Toyota Prius hybrid, carbohydrates would
2:27be your petrol motor. Fats would be your
2:28electric. So when you're leaving the
2:30city and you put your foot down on the
2:31motorway, you need the carbohydrates.
2:32But then dayto-day between exercise, you
2:34need fats. So they both got their own
2:35roles in there. Now the question you're
2:37thinking within that question is which
2:39one do I cut first? The truth is
2:40whichever one you want because studies
2:42have shown if we keep calories the same
2:45and protein constant whether we go high
2:47fat or high carb and bring down the
2:48other macronutrient makes no difference.
2:50So I'll be completely honest with you.
2:52Anyone that's used my coaching app when
2:53you say you want to lose fat or build
2:55muscle program you get is almost
2:57identical. The only lever you would ever
2:59pull is to reduce total fats and
3:00carbohydrates on daily basis. The
3:02training program doesn't need to change.
3:04There isn't a certain amount of reps
3:05that burns fat and a certain amount of
3:06reps that builds muscle. Think of it
3:08this way. You are either getting bigger
3:09or smaller. To get bigger, you need more
3:11calories. To get smaller, you need less.
3:12You can't grow and shrink at the same
3:14time. Your bank account is either going
3:15up or it's going down. It can't do both
3:17at the same time. So, you don't need a
3:18fat loss workout. You need to reduce the
3:20amount of calories you're having for the
3:21amount you move. First link that's going
3:23to be in this video is a calorie
3:24calculator where you can double check
3:25the numbers you might have been told or
3:26if you haven't been told before against
3:28my numbers. Question two, the split. We
3:31are going to use weights to give your
3:32body a stimulus in almost every area,
3:34legs, upper body, whatever. But we can't
3:36just give you all of that volume in one
3:38go. One, you would struggle very much to
3:40recover from it. And two, it wouldn't be
3:41the easiest way to do it. For instance,
3:42we don't just get all the food you need
3:44for a week and go eat it in one go. We
3:46go, let's pick manageable amounts that
3:48we can consume, enjoy, not feel too
3:50disgusted or bloated after, and get into
3:52a routine with that. For instance, any
3:53of you that have ever planned your food
3:55before, if you're feeling too full
3:56throughout the day, you might say, "hm,
3:58I might take some of those calories from
3:59dinner, bring them into lunch,
4:00post-workout, something like that." We
4:01do the same with exercise. Now, there's
4:03some splits you probably would have
4:05heard of. going to run you through them
4:06very quick. We have the bro split
4:07because every single person that does
4:09that split is like, "Bro, have you seen
4:11my Tupperware and chicken broccoli,
4:13bro?" They pretty much think you should
4:14have an arms day, a back day, a
4:16shoulders day, a legs day. No. Because
4:17for years, I've seen PTs take Sandra
4:20from Norwich to the gym and train her
4:22shoulders for an hour. Now, Sandra
4:23hasn't been blessed with deltoids such
4:25as my own. Even myself, what am I going
4:27to do with an hour? To train her
4:28shoulders, I need 10 minutes. It is just
4:29crazy. Some bodybuilders out there at
4:31the very elite levels need an hour per
4:33body part. But you, my pedigree charm,
4:35do not. So, as my dad Jeffrey would say,
4:37the bros split is enough. But the
4:39problem is it works because if I get
4:41some noob, give me a random name, a name
4:42you find funny. Trent. Trent walks in
4:45and all he's done is a shoulders day, a
4:47back day, an arms day, a legs day,
4:49whatever. Trent's probably in pretty
4:50good nick because he's still allocating
4:5220 sets to each body part per week. He's
4:54still doing the volume. Is about
4:55optimizing that, about making it better.
4:57And there's no bodybuilders called
4:58Trent, so you're fine. What's that one,
4:59Declan? Push, pull legs. We have a push
5:01day, a pull day, a legs day, which we're
5:02going to get into in a second. And then
5:04full body. Some people think full body
5:06is coming into the gym, it's like we're
5:07going to train the calves, then we're
5:08going to train the quads, then we're
5:09going to train the hamstrings, then
5:10we're going to train the glutes, then
5:11we're going to train the hip flexors,
5:12then we're going to train. It's not like
5:12that. It's just multiple parts of the
5:14body. Now, I like both of these splits.
5:16So, I kind of like program a love child
5:18between the two. And that love child for
5:20me sits optimally at 3 days a week.
5:23However, if you said to me, James, I
5:25want to train four days a week. I'd
5:27probably do upper lower, upper lower,
5:29which means upper body, lower body,
5:30upper body, lower body. But that could
5:32look like upper, lower. You would still
5:34maybe have days in between that to get
5:36some recovery. You're doing your level
5:37three PT all over again, Declar. If any
5:39of this isn't clear, you could just use
5:41the comments to chat about it. But let's
5:42not go into upper lower, upper, lower.
5:44Let's look at the love tri between PPL
5:46and full body. Just before we do that,
5:48I'm going to really simplify everything.
5:50Okay, we have a squat
5:52where I'm lowering my body and
5:54predominantly using the front of my
5:55legs. Then we have something called a
5:56hinge
5:58where I'm either leaning forward,
6:00loading my hamstrings or potentially
6:01setting up for a deadlift. So when we
6:03look at lower body movements, we have
6:05quad dominant, hamstring dominant, front
6:06of the leg dominant, back of the leg
6:08dominant. We're going to get into that
6:09more in a second. Then very simply, we
6:10have horizontal push, horizontal pull.
6:13Then we have vertical push, vertical
6:15pull. That's it. Most movements that you
6:18need to care about fit into that. Some
6:20people say, "Oh, sagittal, frontal,
6:22transverse. Shut your m over
6:24complicating it." Because the issue is
6:26most personal trainers and fitness
6:27[ __ ] want to sound and complicate
6:30things so they can just for once in
6:31their lives sound intelligent. And I'm
6:33here today to say that's stupid. Whack.
6:36Shut up. So let's say you hire me as
6:38your coach. Do you know what? I'm not
6:39here to sell you my coaching. I'm here
6:41to help you. However, the second link in
6:42the description is where I'm just going
6:44to ask for your email address. And I am
6:46going to send you funny banterous emails
6:47and they're going to be inappropriate
6:48and they could be perfect reading
6:50material for when you're on the toilet.
6:51But you know what I never do? Spam you.
6:52Anyway, let's get back to it. So days of
6:54the week, Declan, Monday, Tuesday,
6:56Wednesday, Thursday, Friday. So first
6:58things first, we're going to nominate
6:59which days of the week I want to train.
7:00We're doing Monday, Wednesday, Friday.
7:02Then we said before that we wanted to
7:04opt for a love child between push pull
7:06legs and full body. And I'm just going
7:08to make it up on the fly. And then we're
7:10going to get into reps and sets. So
7:11Monday we're going to pick squat just
7:12out the blue. Just like that. We could
7:14pick any lower body movement, but we do
7:15squat. And I know some of you might be
7:17thinking, I'm not that confident at
7:19doing back squats. Look, doesn't need to
7:20be barbell, doesn't need to be squat
7:21rack. You could be quite literally
7:23holding a weight in your hands and doing
7:25a goblet squat.
7:28You could even be doing it with your
7:29baby. And you'll notice there's a play
7:31pen there cuz I have a son now. So when
7:33I'm picking a squat, Declan, what am I
7:34actually picking? Lower body compound.
7:36We're going to get to that in the next
7:37bit. But before let's just look at
7:38program design. So considering I've
7:39started Monday with one of those,
7:40Wednesday, we should probably start with
7:42another. And I'm probably going to say
7:43RDL, which stands for Romanian deadlift,
7:45which is just a hip hinge movement.
7:47Because muscles don't take a week to
7:49recover. And even if the front your legs
7:51get a bit sore from this, we're going to
7:52a movement here where they're going to
7:53get rested a bit. So even though these
7:55are both lower body movements, the areas
7:56that we smash here don't get smashed too
7:58much there. Then although the hamstrings
8:00might be a little bit sore, maybe we go
8:01for a leg press. But then I look at
8:04this. And by the way, program design is
8:06just making [ __ ] up. The coach I hire to
8:08write mine, who I pay amount of money
8:09to, he just sits there and goes, "What
8:11should we put in there?" It's not
8:12strategic as you think. I did a lifting
8:14workshop with Australian strength coach
8:15Sebastian Orb who trains the mountain to
8:18get the world record deadlift. The most
8:20amazing weekend of my life was this. The
8:22smartest guy in programming that I know,
8:24you ask him a question, he goes, "What's
8:26a good rep range for this?" Yeah. What
8:28about that? Yeah, that also. What's a
8:30good exercise for deltoids? Yeah,
8:31shoulder press. Yeah, lateral raise.
8:33What else? Bench press. Yeah, bench
8:35press, too. The higher you get in
8:36expertise, the more people go, "Yeah,
8:38that'd be fine. Yeah, that's all right."
8:39Idiots are like, "I can't believe that
8:41you would program bilateral exercises
8:44three days of the week without any of
8:46those muscles being in the elongated
8:47femoral stretch position." Anyway, but
8:50one thing I might do when looking at
8:51this is go, do you know what? Let's go
8:52for a single leg leg press. Let's look
8:54for something unilateral, which means
8:55one-sided. Again, I was just guilty of
8:57the thing that I was just ripping people
8:58for trying to sound smart. Cool. So,
9:00those components are taken care of. And
9:02again, we'll get to reps and sets in a
9:03minute. Now, this pen here is going to
9:05represent push bench. Do you know why?
9:07the first push exercise that came to my
9:08head. Then I look over here. I go, hm,
9:10what push should we use? Well, we've
9:12done horizontal. Let's do vertical
9:13shoulder press. H. Now, Declan, we've
9:15pushed up. We've pushed away. What would
9:17be the next thing to do? So, I'll put
9:18dips. Even though this can seem like a
9:20bodyweight exercise, and it is. We are
9:22pushing down. Bench,
9:25shoulder press, dips. Again, the weight
9:27you use doesn't have to be crazy for
9:29dips. If you can't do a bodyweight dip,
9:30there are machines in gym. So, we're
9:32going to take that push pen. We're going
9:33to put that away. And we're now going to
9:35get out the pull pen. So, you notice
9:36we've got push pull legs in every
9:38component. Now, which direction should
9:40we pull first, Declan? All right. I tell
9:42you what, why don't we mirror the
9:43planes, right? So, we were pushing away.
9:46Let's pull in. I'm going to do a row
9:47because it's the exact same movement.
9:48The gravity of the weight is just in a
9:50different place. We're going to get into
9:51that in the next module. A lot of these
9:52movements are the same. We just
9:54manipulate the body to change gravity.
9:55Shoulder press. The opposite of shoulder
9:57press that pull down. And then we've
9:59done pull in. We've done pull down. We
10:03could look at a pull up. Now, for the
10:05pull-up, we could do an upright row or
10:07we could look to a lateral raise because
10:09same same but different. So, let's maybe
10:11go do lateral raises. So, there we have
10:14an element of push pull leg on each day.
10:17Now, we're going to build it out with
10:18the next question that's coming. What do
10:19you think the next question is going to
10:20be? Reps and sets. Now, we're going to
10:24start with sets. I like to do four. Do
10:26you know why? No reason. I just I just
10:28like four. Any science to that? No. I
10:30just like four. And guess what?
10:31Thousands of people have given me four
10:32sets. Do you know why? Just cuz I
10:33fancied it. Cuz one day I was like, do
10:35you know what? We're doing four sets
10:37now. Very quickly, we need to move off
10:38onto a tangent. These have been here a
10:40while.
10:41Never done any filming over here before,
10:43have we? So, we've got that times four.
10:45And some of you thinking, "Oh, but I've
10:47been given three sets before and I've
10:48been given five sets before." So, let's
10:49just look at something real quick. If
10:50Declan is brand new to the gym, everyone
10:53probably knows I'm better off giving him
10:54a lighter weight to do more reps than
10:56giving him a weight that's too heavy.
10:57When Declan begins training with me,
10:59let's say this is first month, second
11:01month, third month, I'm going to get him
11:02to start a very high reps and then maybe
11:04less reps, then as those reps become
11:06heavier, I might increase or decrease
11:09the amount of sets. But ultimately doing
11:1110x4 at 100 kg, say he's doing a
11:14deadlift, that one extra set there is an
11:16extra ton of volume. So sometimes adding
11:18that extra set, although it just looks
11:20like one number, it can mean a lot more
11:22volume for someone. But the amount of
11:23sets that you would do, would only be
11:25something that you'd influence as time
11:27goes on. And that would sit mostly into
11:29a round called progressive overload,
11:30which we'll get to in a bit. For the
11:31time being, four is enough that it's
11:33loads of volume, but it's less enough
11:35that we're not overkilling it. Some
11:37people love doing 10 sets of 10, and to
11:38me, that is just so much sets that
11:40you're never going to work that hard cuz
11:42I've got seven sets left. I would much
11:43rather instead of you just whacking in
11:45an extra set that we kept the sets the
11:47same and increased the amount of weight
11:49that we were using. Now, the next
11:50question we're going to get to is how
11:52many repetition should we be doing? Now,
11:53back in the day on the PT course, I
11:54don't know if you were taught this
11:55recently, there was like a pyramid where
11:57it said one rep was power, three reps
11:59was something else up to eight reps was
12:02strength and then hypertrophy was up to
12:0315 reps. Anything over that was
12:05endurance and we found out that was
12:06bollocks. But what I want you to think
12:07about is this. There's something we need
12:08to learn. First thing is called compound
12:10movement. A compound movement very
12:12simply is when multiple joints are
12:14bending. So right now if I do a squat,
12:17my knee joint and my hip joint have to
12:19both move and they have to work in
12:21unison to lower my center of gravity.
12:23However, if I change this movement from
12:25a squat to a Romanian deadlift,
12:28suddenly there's only one joint really
12:30that's moving.
12:32So it's gone from a knees and hips
12:34exercise to a hips exercise. If I do a
12:36bicep curl, isolation, just one
12:38movement. If I do a bent over row,
12:41compound because there are multiple
12:42joints moving. My shoulder and my elbow
12:45are working in unison for the row to
12:46occur. So compound movements are great
12:48for working multiple places, but then
12:50you as the designer of your program get
12:52to determine where you want to allocate
12:54that volume. You might go, look, I don't
12:56care about my lats. I want big biceps.
12:58Say no more, fam. Let's get rid of the
13:00rows and instead just do bicep curls. We
13:02are isolating the muscle that we want to
13:04train. I have created my own rep
13:07pyramid. Declan. No personal trainer in
13:09history has ever done reps that aren't 3
13:1158 10 15 or 18. You've never been given
13:1317 reps by someone. And if you have is a
13:15psychopath and they're the type of
13:16people that you keep out your house when
13:18you lock your doors at night. I would
13:19say for your big compounds, keep to the
13:21lower reps cuz you just don't want to be
13:23squatting a weight for 15 reps. You get
13:26bored. But when you move towards
13:27isolation, when it's one muscle on its
13:29own, that one muscle on its own failing,
13:31there's not really many dire
13:32consequences. If you're doing heavy back
13:34squats and a muscle goes near failure,
13:36it could mean not being able to complete
13:38the movement. It could mean being unable
13:40to re-rackck. The consequence is you
13:42might get embarrassed that the leg press
13:44gets stuck on you and you have to get
13:45someone to help you put it back. But
13:46when it's isolation, if you fail a bicep
13:48curl, it's no real big deal. You fail a
13:50leg extension, no real big deal. So,
13:52when writing your own program, I would
13:54keep the reps a little bit less for your
13:55compounds and go a little bit higher for
13:57your isolation because no one's having
13:58fun doing five bicep curls and
14:00alternatively, no one's having fun doing
14:0118 back squats. Now, one other thing
14:03that I say to people is there's no such
14:05thing as a lightweight. I'm never going
14:07to send Declan, hey, go lift some light
14:09weights. It's not what happens. But if
14:11Declan's reps are higher, I've given him
14:12sets of 18 for his bicep curls, he will
14:14need to select a lighter weight to
14:17accommodate the reps. Now, just before
14:18we get into your next question, which is
14:20going to be intensity, I bet you're
14:21currently thinking about warmup. And
14:23this is a pretty controversial take.
14:25Just before you got here today, I back
14:27squats. So, for my warmup, did I do some
14:29dynamic routine? Did I do some active
14:31climate? No, because I had squats. I did
14:33some squats. So, I knew I had squats.
14:35So, the first thing I did was just some
14:37body weight squats, warmed up a little
14:39bit, maybe even sat down, opened up my
14:41hips a little bit, and then I started
14:43with just the bar, and then I worked my
14:45way up because I knew I was my working
14:47set was here. All I did was just work my
14:48way up to it. I think warm-ups for a lot
14:51of people are overrated, and it's a
14:52bleeding of energy and time that's just
14:54not necessary. If I'm doing a movement,
14:56I just do that movement with less
14:58intensity, with less weight, and I work
14:59my way up to it as quick as I can. and
15:01I've never been injured training in the
15:02gym. Maybe that's because of my terribly
15:03poor slow muscle twitch fibers, but who
15:05knows? So, now that word I just used,
15:07intensity, we need to really get to the
15:08understanding of that. So, we'll do that
15:09in the next segment. But your biceps are
15:11getting a bit of an intensity now,
15:12aren't they? People speak in absolutes,
15:14but a lot of these things are still
15:15theories to this day. So, the first
15:16thing that we're going to look at for
15:17intensity is what people call one RA,
15:20which stands for one rep in reserve. But
15:21people say you go out, whatever weight
15:23I've given you, ignore the sets, you're
15:25going to go until you literally go, "Oh
15:26my god, I've only got one bloody rep in
15:28the tank." And when I one rep in the
15:29tank, I'm done. It's okay, but I much
15:31prefer something called RP, which means
15:33rate of perceived exertion. And you'll
15:35actually notice we have this built into
15:36our training app. That'll be the third
15:37link in the description if you want to
15:38try it for free. When I finish my I can
15:40even show you this actually. Now, for
15:42this to happen, we must do something
15:43embarrassing. I have one of the world's
15:44most state-of-the-art training apps.
15:46Over 125,000 people have used it, but my
15:48coach from America, who's a strength
15:50conditioning coach for jiu-jitsu, sends
15:51me mine, and your note over here. Every
15:53set I do, he just asks me how tough was
15:56it out of 10. And today's set, I would
15:57say your golden spot for finishing every
15:59set is here. Now, if it's a 9 out of 10,
16:02what do you reckon we need to do for the
16:03following week? Probably bring it back a
16:04little bit. If it's a six, what do you
16:05reckon we need to do? Now, here's
16:07something that not a lot of people know.
16:08These are the same. One rep in reserve
16:11is a 9 RP. Two reps in reserve is an 8
16:13RP. Three reps in reserve. Do you know
16:15that you're learning, mate? You're
16:16getting paid to learn. Do you ever think
16:17that good man? So, rather than saying to
16:20someone, especially a client, if she was
16:21new, because as a personal trainer, I
16:23would bring someone to the squat rack.
16:24Sharon would come in. Actually, give me
16:25another woman's name, like a funny one.
16:27Gertrude comes in. She's in there. I, as
16:29a personal trainer, I'm just going to
16:30give Gertrude a real basic exercise. And
16:32the only way I can get feedback is go,
16:33"How hard was that out of 10?" Should
16:34get about five. Cool. We're going to
16:36raise the weight a little bit. Or I
16:37might raise the intensity of it a little
16:39bit. Whatever. All we need to do is get
16:40feedback from people how difficult was
16:41something was. It can be in person or it
16:43can be in the program. But you, if
16:44you're training on your own, must ask
16:46yourself at the end of every single set
16:47because your body is going to adapt to
16:49the stimulus that we give you. And if
16:50you do not ask yourself and give honest
16:52feedback to how difficult something is,
16:53you cannot progress, which is going to
16:54be the next part. Because what was once
16:56an eight for me today in two weeks time
16:58might be a seven or a six. And I need to
17:00give that signal to my coach so that he
17:02knows to change my program. So if you're
17:03doing your own program, you need to give
17:04yourself that signal so you know when to
17:07increase the weights, reps, exercise,
17:09which is going to bring us into our next
17:10component. Loads of people chat gas
17:12about progressive overload and this is
17:14all it is. You walk into my gym, which
17:16you wouldn't, it's private. Please don't
17:17walk into my gym. You see Declan's nan
17:20in here.
17:22She's just doing some box squats. What's
17:24your nan called? I didn't say she had to
17:26be alive. I said, "What's her name?" You
17:27had to think about your nan's name.
17:29Nancy's in here doing some box squats.
17:31Right. You go away. You live your life.
17:33You come back in 2 months time. Nancy's
17:35still here, but this time she's doing
17:37the movement with a 12 kg dumbbell.
17:39What's changed? I've progressively
17:40overloaded Nancy from where she was.
17:42I've added a weight. I've not added a
17:44weight because I'm cruel. I've added a
17:46weight because I need to keep her at
17:48that RP 8 and N. If she had only
17:50continued doing body weight, her RP
17:52would have just diminished. We wouldn't
17:53have stayed in that golden spot we need.
17:54Progressive overload is how we always
17:56keep things up there. So there's your
17:58first way we can do it. Add weight. The
18:00other one we spoke about over there, add
18:02sets. Another one, what does add ROM
18:04mean? Range of motion. So for instance,
18:07let's say we're doing a rear foot
18:08elevated split squat and I'm just
18:10busting these out. Sometimes if I was
18:12training Gertrude, not to be sexist, but
18:15with some women, I found the idea of
18:17handing them weight quite intimidating
18:19or for them to be now frontloading 10 kg
18:21in a place they already don't feel very
18:22comfortable because there might be
18:23builders dropping weights down the other
18:25end of the gym. I'd say, "Do you know
18:26what J, which is what I've started
18:27calling now, instead of me just giving
18:30you a bloody weight to hold on to, why
18:32don't we just increase the range of
18:34motion? Then you can do the exact same
18:35thing that you're doing now. We're just
18:36going to do it at a deficit." So, I'd
18:38get Gertrude to put her foot on the
18:39plate, foot back on the box, and this
18:41time she would have to go further to
18:43reach that bottom point of the movement.
18:45She would have to come further into
18:46flexion, further into extension. That
18:49might have taken her RP from a six to an
18:51eight. It's not always just adding
18:52weight. We could have kept the reps the
18:54same. Technically, we're keeping the
18:55weight the same. We're increasing range
18:56of motion. You could do this Romanian
18:58deadlift. Oh, and there's a bonus module
19:00for you here, guys. Anyone else out of
19:01breath? For some of you that play rugby
19:02or sports like football where you wear
19:04studs and a boot. Friend of mine called
19:05Graeme, he trains his athletes to put
19:07the ball of their foot on a plate so
19:09that when they're doing their split
19:10squats, there's some stability having to
19:12go through the foot and probably some
19:14propriioception that would probably
19:16mimic the relation to sprinting on grass
19:19in boots. Where were you, Graeme, when I
19:20needed you playing rugby? Don't worry, I
19:22was never that good. Tempo was another
19:24one where people loved slowing down the
19:25eentric. Never been a fan. Even when
19:28someone said, "Oh, slowing down the
19:30eentric helps with muscle. I'd rather
19:31have smaller muscles." I just don't like
19:33the idea. Oh, yeah. Nice eccentric, bro.
19:37You can add a band to things to add
19:39resistance. There are probably some
19:40others, but they're the main ones. Now,
19:42one consideration to make here is guys,
19:44don't go to failure in your first set.
19:45So, basically, we spoke about always
19:47wanting to do four sets. If you go
19:49[ __ ] mental in your first set,
19:51although you might be like, "Yeah, I
19:53went to failure. I'm a badass." You're
19:54going to diminish the quality of the
19:56next three sets. and the amount of good
19:58training volume that you're able to get
19:59from a session down the toilet. Question
20:01six would be something called
20:03distribution of volume. Where do I
20:05allocate that training frequency? And
20:08again, this is down to you because
20:09although we're going to provide you,
20:11it's like a tailored jacket. This
20:12training program, let's chuck it on as
20:14your tailor, the first thing I want to
20:16do is just get a jacket that's roughly
20:17going to fit. I'm going to chuck it on
20:19and you're going to go, I've only been
20:20in five. Just get that on and let's make
20:21in some amendments. Make some
20:23amendments. Take it off. Chuck it back
20:24on again. Make some amendments. That's
20:25what a program is. Sometimes I give a
20:28woman a training plan and after 3 4
20:30weeks she's going to go the front of my
20:31legs are always sore. I've always got
20:33doms delayed onset muscle soreness. But
20:35really I want to develop my glutes. I
20:37want to have a big shelf booty [ __ ]
20:40peachy butt thing kicking out the derriè
20:43right and if they want the bundesliga we
20:45as coaches have to give them the
20:46bundesliga. So all I might do is take
20:48some volume from the quads give it some
20:50glute exercises. If there's a dude that
20:52you're training and he's like, "Bro, I
20:54live in vests. I don't care how big my
20:56chest is. I'm never topless. I want
20:57bigger arms." We can take some volume
20:59from the chest. Allocate it to arms. We
21:01are the constructors of our own program.
21:03And we might need to follow a program 3
21:04to 6 months to see which areas start
21:06developing, which don't. Each person is
21:07to be their own scientist with their own
21:09wants and needs to how their physique
21:10could go. If you can make one bit of
21:12your body wamp, what would it be? He
21:14says lacking in the legs. How much leg
21:16work do you do a week? Twice a week. Oh,
21:17right. Okay. Twice a week back in the
21:19day. So, how much do you do now? There
21:20you go.
21:21So don't cry about the results you
21:23didn't get from the work you didn't do.
21:24I could, you know, in 100 years time
21:26they might look back at my YouTube and
21:27go, "This guy's a philosopher." They'll
21:28go Socrates, Plato, Smithy,
21:32>> Smithy.
21:34>> Okay, I'm going to go into some
21:35terminologies, complex [ __ ] people say
21:37that you just need to understand. So we
21:38did compound, we did isolation,
21:40superset. What is a superset? Basically,
21:42when I'm looking at my program, are
21:44there two exercises that I can pair
21:45together to save time? So these can be
21:48conflicting or non-conlicting. So for
21:49instance, if I'm doing bench press, I
21:51might then go do some tricep work. But
21:53if they both challenge the same part of
21:55the body, then there is a chance that my
21:57tricep extensions could diminish my
21:58bench press. Then again, the question
22:00is, are we training for muscle growth?
22:02Are we training for fat loss? If we're
22:03training for fat loss, do I really care
22:05if your last few sets on the tricep
22:07extension machi? Probably not. But if
22:09you're training for muscle growth, we
22:10might say, "Go, bro. Slow it down. Get
22:11your rest." So for instance, I might
22:13finish my set of squats here.
22:16And then I like, cool, I've got neutral
22:18grip chin-ups. And from here,
22:21that movement shouldn't conflict with
22:23that. So I can supererset. So rather
22:24than sitting around for 2 minutes, I
22:26might do that 45 seconds, go over to the
22:28squat rack, finish the squat rack, go do
22:30those. I can take two exercises,
22:32bring them together, superset, barbell,
22:35dumbbell, barbell being the barbell,
22:37dumbbells being the dumbbell. Some
22:38people love dumbbells, some people love
22:40barbells. It really is that camp that
22:41you're into. I think that the stability
22:43that you're going to get from using a
22:44barbell can trump in a lot of settings,
22:47especially for wanting to look a certain
22:49way. I used to hate the Smith machine.
22:50I've done a bit of a U-turn. Basically,
22:52the more stability that's there, Smith
22:54machine at the top, then barbell, then
22:56dumbbells. Now, for performance, we
22:57could argue that less stability is a
22:59good thing because you're going to get
23:01those kind of balanced proportions from
23:03two separate weights. You've got the
23:04difficulty of bringing them up. Someone
23:06who's maybe an athlete might be better
23:07off having separate dumbbells they push.
23:09But really the more stability we can
23:11create, the better we are keeping
23:12pressure on a muscle. It's going to
23:13benefit muscle growth. Even benches for
23:15instance, right? Some people don't
23:17realize why they sit down to do certain
23:19movements. And the reason we sit down is
23:21to create stability. And what we're
23:22doing here is we're taking the pelvis
23:24out the equation. So the only thing that
23:26can generate lifting this board marker
23:28is my shoulder. Whereas if I stand there
23:30is that tendency for my legs. So when we
23:32sit, we're creating stability. When we
23:34lean back on things, we're creating
23:36stability. Another thing to think about
23:37is a strength curve. So, I've not got it
23:40set up. But I want you to think about
23:42this. The machines that go at 45° that
23:44you lean over the front and extend. That
23:46is the same movement as a GHD where you
23:49lay flat and you extend, which is the
23:51same movement as a Romanian deadlift.
23:53The only thing that changes is gravity.
23:54The same way that if I do bicep curls
23:57here, gravity is working a certain way
23:59on my bicep. Now, my bicep is going to
24:01be influenced in relation to where it is
24:03to my body. Similar to the tricep, my
24:04tricep becomes lengthened when it comes
24:06overhead. shortened, lengthened. For
24:08instance, some of you if you bring your
24:10arms back here, you'll feel a stretch in
24:12your bicep, not your shoulder because we
24:14are lengthening the bicep. So, when I
24:15sit on a bench for stability and I lean
24:17back to do bicep curls, it is I'm
24:20changing the relationship of gravity on
24:22the bicep. The elbow is doing the same
24:24job. The only thing is gravity has
24:25changed because of the angle of my body.
24:27The same way that if I was to do curls
24:29now again in this position, my elbows
24:31have gone from behind to in front. The
24:34movement that's happening at my elbow is
24:35exactly the same. However, the whole
24:37movement is going to feel very different
24:39because of the way I have changed the
24:41stimulus on the muscle. That makes
24:42sense. Then one of the last ones would
24:44be a one and a quarter. So, for
24:46instance, a one and a quarter Romanian
24:48deadlift would be where I go all the way
24:50down, up a quarter, back down, and up.
24:54One rep, all the way down, up a quarter,
24:56back down, and back up. And what we're
24:58doing is we're just adding a quarter
25:00range of movement to where would be
25:01considered the most difficult part of
25:02the lift. You ever been given one and a
25:04quarters? Never had a PT. Looks like it.
25:06Right. And now it's time to talk about
25:10the magic source. No, I'm not talking
25:12about testosterone. But if you do want
25:13to check your bloods, that's going to be
25:14the fourth link in the description.
25:16Black Friday discount. I think it's 70%
25:18blood check if you're a male in the UK.
25:19Getting your bloods checked. Remember,
25:20I'm not flogging gear. If you need it
25:22and want it, the link's there. If not,
25:25relax. I'm going to write down the
25:26single most important thing you need to
25:28build muscle, to get stronger, to feel
25:30good, to alleviate guilt, to make sure
25:31you're training on holiday. I don't care
25:33if chat GPT writes your program. Don't
25:35write your own program. You're quite
25:37literally better off. Remember the
25:38introduction to this video. You and your
25:39mate going to the pub and saying, "You
25:41write me a program. You write them a
25:42program. It'll be better." The second
25:44it's you. You don't respect the sets you
25:46give yourself. You don't respect the
25:47stuff that's in there. I don't care if
25:48you hire one of my competitors. Just
25:50[ __ ] trust me for something. For the
25:52next 6 months, just get someone to write
25:54your program. Then all you need to do is
25:56go to the gym, do the reps and sets.
25:58[ __ ] off. That's it. I cannot stress all
26:01of the clients that I've trained, all
26:02the results they've had, it's just been
26:04because we've given them a little
26:06structure to follow. It's not the
26:07movements, not the strength curves, it's
26:08not the one and a quarter reps. It's not
26:10the dumbbell versus the barbell. It's
26:11not the [ __ ] rack that they squat
26:12from. It's not the deficit they put
26:14their foot into. There are two types of
26:15people in the gym. People that exercise,
26:17people that train. People that exercise
26:18just walk in, jump on the treadmill, do
26:20a few weights, and leave. People that
26:22train have a program, and that program
26:24is written with a goal in mind, and it
26:26is a strategic step towards that. People
26:28that exercise are on their little cross
26:29trainers looking at the people that
26:31train. They go, "Oh, cool. That person
26:32looks good or that person's in good
26:34shape." They think that they can look
26:36like someone that trains from
26:37exercising. You can't. I'll reiterate.
26:38Whether me and my amazing coaches
26:39provide this for you, whether AI
26:41provides this for you, or whether your
26:43[ __ ] neighbor called Derek that works
26:44at the post office provides this for
26:46you, I couldn't give a [ __ ] that you are
26:48on this video looking for the secret
26:50source trying to figure something out,
26:52trying to do anything that it takes
26:53apart from having a third party give you
26:55some reps and sets. you go away and you
26:57[ __ ] do it on a weekly basis. If
26:58there's too much volume, tell your
27:00coach, get them to reduce the volume. If
27:01you can't keep up with the amount of
27:02sessions, ask them to remove a session.
27:04Follow one of those and you won't need a
27:06[ __ ] personal trainer. All that
27:07personal trainers do is get people to
27:09follow one of those. Links in the
27:10description. If you enjoyed this video
27:11and made it that far, you'll probably
27:12really love this one that I've done
27:13here. So, go on, watch that. [ __ ] off.