Trusting Few Experts in Exercise Physiology and Nine Exercise Adaptations The speaker trusts only a few people in the exercise physiology space and values their insights for modifying protocols. They acknowledge the influence of the professor in shaping their protocols. There are nine different adaptations from exercise, excluding fat loss, that individuals should be aware of, categorizing various aspects of exercise training. Transcript: Speaker 2 Yet there’re only a handful, meaning about three or four people, who i trust enough in the exercise physiology space that when they speak, i not only listen, but i modify my protocols. And you are among thos three or four people. So first of all, a debt of gratitude. Thank you. Ah, you’ve greatly shaped the protocols that i use, and i know there’s far more for me and for others to learn. So you’re professor. You teach in university, and you have a tremendous range of levels of exploration, mussel biopsy, literally images down the microscope, all the way to training professional athletes And everything in between. So you’re truly an n of one. And just to start us off, i would love to have you share with us what you think most everybody, or even everybody, should know about principles of strength training, principles of endurance Training, and principles of, let’s call it hypertropy, power in te other sort of categories of training. And this could be very top contour, but what do you think everybody on planet earth should know about these categories of personal and athletic development? Well, that’s a great first question. Speaker 1 Holy cow. I think i’ll start it this way. I tend to think about a there’s about nine different adaptations you can get from exercise. Fat loss is not one of those. It is a by product, but that’s not really what i’m getting at. And so we can kind of categorize everything like that. (Time 0:08:40)
Importance of Exercise Selection and Intensity in Workout Prescription Exercise selection plays a crucial role in determining which muscle groups are targeted during a workout. Choosing exercises based on the desired muscle engagement can lead to better results. For beginners or those without a coach, opting for simpler exercises like goblet squats or machine exercises can increase the likelihood of success and reduce the risk of injury. Intensity in workout prescription is not about perceived effort but is rather based on a percentage of one’s one-rep max or maximum heart rate. Understanding and regulating exercise selection and intensity are key factors in the success of a workout program. Transcript: Speaker 1 You need to think think a little bit about what muscle groups do i want to use. And that’s going to be leading you towards the exercise choice. For example, i want to use my quads more. Ok, fine. Maybe you’re going to choose more of a front squat type of variation, a goblet squat. So the bar, the load, is in front of you. If you want to emphasize maybe more of your handstrings and gloots, youre gong to abe put a bar bel on your back, or do a different one. So the exercise choice is important to the prescription, because it’s going to determine a lot of your success. Gant you another kind of simpler way to think about this. If you’re a beginner or moderate intermediate, or maybe you don’t have a coach, you probably want to hedge towards an exercise selection that is a little bit easier technically. So you maybe don’t want to do arba back squat. It’s actually a pretty complicated movement. Maybe you want to do a little bit more of a, again, a goblet squat, or even use some machines, or a split squat, something that’s a little bit simpler, because you don’t have a coach, you’re Not a professional athlete, the likelihood of success is higher, and the risk has now gone lower. So the very first variable within all these the exercise choice. The second one is the intensity. And that refers to, in this context, not perceived effort, like wile, that was really intense workout. It is, quite literally, either a percentage of your one repit max, or a percentage of your maximum heart rate, or ve to max. I for the strength base things, you want to think about, what’s e percentage of the max weight i could lift one time, and that’s that’ what were gong o cal one rep max. (Time 0:18:37)
Full Range of Motion for Enhanced Strength and Productivity Differentiate exercises into multi-joint and single-joint movements. Aim to get every joint through a full range of motion during the week to reduce injury and enhance productivity. While striving for full range, prioritize proper exercise technique to avoid injuries and improve training effectiveness. The science supports that strength development and hypertrophy are improved with a larger range of motion during training. Transcript: Speaker 1 Unless there’s an amazing exercise i haven’t heard of, well, there are some exercises that we’re going to call more full body. Think about a full snatch, like you’re going to take a lot of your muscle, a lot of your joints through a lot of the ranger motions. Other ones, like an isolation, we call these single joint exercises. So imaginat a bicep cural. You have one joint, in that particular case, the elbow, moving the shoulder, and everything else is pretty much stable. This is how we’ll differentiate molti joint from single joint movements. But ye, so cross. I wouldeven say it doesn’t even have to be the day, but maybe throughout the week, try to get every joint through full range of motion. Now, a couple of quick caviots to that. I’m not advocating using full range motion and allowing really bad exercise technique. So when i say full range o motion, that’s the that doesn’t mean every single person can do that for every single exercise. It means that’s where we should be striving to, and that’s our starting point. Ou’re gong to see a lot less injury and a lot more productivity out of your training sessions. In fact, the science is fairly clear on this one. Strength development, as well as hypertre is generally enhanced with a larger range omotion of train and the mechanisms are somewhat understood on that. (Time 0:28:35)