Hey, Athletes! Want to learn about muscle fiber types? Tune into this week’s episode of the Garage Gym Athlete podcast!
Episode 57 of The Garage Gym Athlete Podcast is up!
Muscle Fiber Types and Our BEST Advice for Garage Gym Athletes
In this week’s episode, we have Jerred, Joe, and Kyle. They go over updates and announcements before diving into this week’s study. The study is over muscle fiber types and how to effectively train them. The guys give us their takeaways on this one and break it down.
This week’s topic is the best advice for garage gym athletes. Each coach shares what they believe is the best advice and why!
Lastly, this week’s Meet Yourself Saturday workout is called Grog Bowl. Don’t miss out on this one!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 50-MINUTE EPISODE WE DISCUSS:
- Muscle Fiber Types
- Grog Bowl
- The Navy Strikes Again
- The Best Advice For Garage Gym Athletes
- Kyle’s New Job
- MYS Tips
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- Do the anatomical and physiological properties of a muscle determine its adaptive response to different loading protocols?
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Muscle Fiber Types and Our BEST Advice for Garage Gym Athletes
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon, the garage. The mathlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast is stills. The lady scientific research with what I’ve learned and blends it with it, not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our firstname.lastname@example.org. And if you want to pursue more into the field of coaching and programming, head to email@example.com.
Thanks for listening.
All [00:01:00] right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with Joe Courtney. What’s up, Joe. Hi guys. What should I say, Jared moon here? We’re both Jared moon right now.
Joe Courtney: Double Jareds today.
Jerred Moon: And, Kyle Schrum. What’s up Kyle.
Kyle Shrum: I am doing great. And I’m not going to explain what both of you are.
Jerred Moon: man. It doesn’t matter.
Joe Courtney: Breaking the fourth wall.
Jerred Moon: Yeah, these are the secrets. Okay. We’re we’re, Ashley’s not here today. she had an appointment to go to, so we don’t get our dose of actually the female balance to this. It might get ridiculous in here. She keeps us, grounded most of the time.
So I don’t know. See what happens, Joe? Let’s start with you man. Updates. How’s life.
Joe Courtney: And maybe sucks. When’s this supposed to be back in a couple of days. And then the Navy was just like, nah, we don’t care about you. We’re going to delay you another couple of weeks for like the fourth time. So that’s fun. I had all these things books and they had to cancel them all.
[00:02:00] Jerred Moon: And the only reason I laugh is because we do, obviously we do some preparation for the podcast where we all add notes about like what we thought about the study and stuff, kind of where we don’t step on each other’s toes when we’re doing it. And Joe must have just gotten the news yesterday when he was doing his podcast prep.
And it was like notes on the study. It was like, Don’t join the Navy then notes on the topic. The Navy sucks notes on the workout. Don’t join the Navy. That’s why I’m laughing. Cause I was like, Oh crap. He must have gotten some bad news. Yeah. You’re still in limbo. You’re just getting stretched out even further.
Joe Courtney: Yup. I even had a hair appointment for all of three hours and then I had to cancel.
Jerred Moon: Nice.
Joe Courtney: No wait until the last minute. And that was the last minute, you know, Navy is just going to Navy.
Jerred Moon: Alright, Kyle how’s life.
Kyle Shrum: Life is good. Actually announced on Facebook for people who [00:03:00] had not already known that I’ve got a new job.
I’m going to be working for PT biz, doing some, operations management. client prospecting, all that kind of good stuff. It’s all remote. for that online company, it’s going to be good, but that means I’m stepping out of full time youth ministry after seven years. So I’m leaving that job, leaving that congregation, going to a new church, all that.
So lots of, lots of changes happening actually have. Some major changes happening in my life for the first time on the podcast. But anyway, new job, exciting things bittersweet in a way, but also still pretty exciting.
Jerred Moon: So yeah. PTB has never heard of him. Well, that’s good, man. you know, change is a good thing.
I think that’s really cool. So congratulations on the step in a new direction. Yeah, appreciate it. How [00:04:00] does it, how does it feel change? You sounds like you’re saying you haven’t had a lot of change. And like a decade. So
Kyle Shrum: yeah, it’s, it’s not something I was looking to do. I thought I was going to do youth ministry for a lot longer than this, but, you know, opportunity came around and it’s an opportunity to provide better financially for my family.
And. I feel the responsibility to do that. And so, that’s the primary reason that I’m, that I’m making this change. It’s just to provide a little better and, have some more financial security. So, but yeah, I thought I would do it for a long time and I did honestly did do it for a long time. statistically, a lot of people don’t stay in youth ministry as long as I did, but, and then you have other people that stay longer, but anyway, it’s a, it’s a new opportunity and.
I’m excited about it.
Jerred Moon: So you won’t be a part of year three anymore.
Kyle Shrum: No. Sticking
Jerred Moon: to that. I just feel like that’s, as far as, as far as people who are listening to podcasts, that might be what they’re most [00:05:00] interested in. So are you, are you a departing the team here?
Kyle Shrum: I will not be departing the EO three team sticking around on this job as well.
So going from. Three jobs down to two jobs.
Jerred Moon: Yeah. Way better.
Kyle Shrum: Yeah. Way better.
Joe Courtney: Keep up the tee-shirt quotes.
Kyle Shrum: Yeah, I know, right? Yeah. I saw the, I saw the cow. If Kyle can run, I can run shirt.
Jerred Moon: It had me, it had me cracking up last podcast. And then you were like the way you said it. Yeah, it was almost like, damn it.
That’s going to be a shirt. Yep. It wasn’t like, Oh, a shirt that you’re like, ah, man, I just wish this didn’t unfold the way they did, but a good job campus with a. Put Nash exporting.
Kyle Shrum: Yeah. Well, and that shirt has to be special ordered too. Like it’s not something that it’s like, he apparently can’t make new products on his
Jerred Moon: too much, which I didn’t even, I didn’t even know that was a thing.
Cause we use the same [00:06:00] printing company, but we only have like six or 10 options or something like that. I think he’s got like a thousand, so yeah. Well, cool man. updates for me. Not a lot. I mean, I’m, I’m basically in the same position as I was last time. I’m still in limbo. Hopefully that’s the last time I say that per recording a podcast, move into my new house and close on it and everything at the end of this week, which is the week I’m recording this.
But the week before it’s released, so the day it’s released, hopefully I’m in a new house and everything like that. So a new garage, all that good stuff coming I’ll probably do. I don’t know, garage gym, 10.0 video tour. Once it’s all said and done, that’ll. Could take me like three months to officially have it up and running.
I, I basically get the essentials going as soon as I move in, because I’ve done this a lot now, but I don’t like perfect the setup for a very long time. I just get like, okay, can the barbell be squatted and dead lifted and all that good stuff. Okay. Is the bike [00:07:00] accessible? And then, then I focus on the house stuff.
Cause that’s I can’t only focus. I would be okay. Let’s put it kindly. It wouldn’t be good for my marriage. If I only focused on the garage gym, when I moved into a new house, I have to help unpack the house. And then I go back to, perfecting the garage gym. So anyway, I am excited, right.
Kyle Shrum: To focus on the garage gym.
Jerred Moon: I am excited too. And it doesn’t even like nothing. Like, you know, there are a lot of groggy mathletes listening. this is, this is how we, my family makes the living. Right. And I can’t even use that card. Like other, other garage athletes listening to this, they don’t have that card. I have that card. I’m like, no, I need to focus on the garage gym, setting it up because it’s part of how we make a living.
She’s like, that’s bull. You make living, writing workouts, not having fun in your garage. So anyway, now she’s very nice to me and I love her, but anyway, that’s, I am excited about having a new garage. Gym [00:08:00] is my bottom line and. Unless something happens, which, I’m looking at Joe, like things happen, things get moved happened.
My, the closing, the co I have not signed on the dotted line yet. So I mean, not all it could all fall through. And if it does, I have to find a new house and that could take more time and I could be in limbo. So I’m just hoping I don’t, get dealt the cards. Joe has been dealt since March. Yep.
Joe Courtney: See you, you’re not allowed to shave though.
So you got to stop, just have trimming, whatever you got going on, you know, watch them out. The better
Jerred Moon: what’s funny is I have not. Well, no, nevermind. I haven’t trimmed in like a week, but I won’t trim until I get into my new house, especially like for maybe two, three days. Who knows solidarity, Joe, I got you back.
Joe Courtney: Thanks.
Jerred Moon: Alright. Well, we can get into the study now. I’m going to preface this study. we’re going to, I really do wonderful study up to talk [00:09:00] a little bit more about, as an excuse to talk about muscle fiber types. Cause I think that’s something that people kind of know about, but they don’t really understand it.
So I do want to take a little bit of time personally, just explaining some of those things we can talk about the study. The study is relatively boring and I don’t think it, I don’t really think it proves anything. so I’m basically prefacing. It’s not a very good study, but I wanted to take an opportunity to teach garage gym athletes about muscle fiber types.
Cause I’m a huge nerd. So we will get into the study. The study is called, do the anatomical and physiological properties of a muscle determine its adaptive response. Two different loading protocols. This was done 2020, so very recent. They basically took a 26 young untrained men and they train twice a week for eight weeks.
And they were looking at muscle growth, between different parts of the calf muscle, calf parts of the calf muscle that typically have been studied and say, Hey, this is, [00:10:00] this part of the muscle is more slow Twitch. This part of the muscle is more fast Twitch. And then they wanted to see, you know, what happened under, I think it was like 30 rep protocols and our 20 to 30 rep max protocol, six to 10 rep max protocols.
And they wanted to see a, you know, what happened and the conclusion is super stupid. It’s just, both grows at both intensities or loads or rep ranges. So. And strength. Yeah. And so that’s about it. And, the reason I don’t like this one and we can jump into it, but the only, this is the only thing I’ll say the only reason I don’t like it is because they looked at untrained men and that’s when you’re looking at muscle growth, I think it’s so stupid to look at untrained.
Men are just untrained in general because there’s going to be a huge response, no matter what. And so your whatever you’re measuring is going to be off. I understand also why they don’t choose highly trained people. But I don’t know. I just feel like [00:11:00] a lot of these scientific studies, I think that there should be a strength and conditioning coach, a very well experienced strength and conditioning coach.
Who’s like hired as a consult for scientific studies because you shouldn’t only rely on science and that’s not the purpose of us covering the scientific studies. Like as a strength coach. I think that you should rely like. After a certain amount of time, probably 60 to 70% on your experience, probably 70% on your experience.
And then, you know, 20, 30%, of just science and keeping up today on studies and everything else. And then, you know, whatever, talking to other colleagues and things like that. But anyway, what’d you guys think of this one?
Joe Courtney: Well, th that was, that was Dan John’s whole thing. When you interviewed him a while ago.
I remember you were asking him, like, you know, how, how often do you read studies? And he’s just like, it’s been like a decade since he’s read studies because he’s just, he’s just been a part of it so long. He knows what works and what doesn’t work.
Jerred Moon: But I towed the line there because when he said that I was like, you still gotta
Joe Courtney: keep
Jerred Moon: up [00:12:00] when you are a super accomplished coach.
And you’re pretty much, cause he really only trains people for like power, like ShotPut, you know, stuff. So yeah, you might have that one thing dialed in, but if you’re trying to learn anything new or whatever, like. Just maybe glance at a study every once in a while. Yeah. He definitely went to 100% experience and 0% science after a certain point in time.
But, I do think that you need to the way, the way it they’re
Joe Courtney: like. Yeah. I think, for this study, I think it was trying to accomplish too much to me. If you want to do a study to measure strength and progress, do that. If you want to do a study to do hypertrophy and size, do that, but to do both, I feel like you’re dividing too much and.
With untrained athletes, you can have them do anything and they’re going to get stronger. So it’s whatever but size I could see why, because it might be easier to measure because in their size is going to get much larger versus a trained person. They might just be fractional like percentages versus, and then I guess it would just be easier to kind of exaggerate the results a [00:13:00] little bit, but strength.
Yeah. I don’t think, I don’t think that that was very good for that. And then they decided to do. Instead of one group do one protocol and other groups, the other protocol, they had everybody do one leg, do one protocol and one leg do the other protocol, which I guess it’s like, Oh, you can see how this affects each person, but it’s also kind of weird that they just have, well, if they didn’t match, then they’d have awkward legs.
Right. So that’s not advised. yeah, I didn’t really have too much else besides the, the untrained thing for, you know, you’re going to be stronger, no matter, kinda, no matter what you do.
Jerred Moon: Yeah, for sure.
Kyle Shrum: I think it was kind of trying to, address some more bro science, and common knowledge of, of like how the calves are grown and stuff like that. like we said, you know, it’s more untrained participants, so they’re going to see some gains no matter what. but the whole, the whole idea behind the study is.
[00:14:00] Is does a certain mode of training work better for this fiber top versus this fiber top. And that’s right. That was kind of the point. And so, you know, for one fiber top, they were doing heavier load for less reps and the other five are top. They were doing lighter load for more reps. And so that’s what they were actually trying to study was does that matter, does it matter which load in which you know which load in which rep scheme you use for.
for a certain fiber ties fi you know, top one or top two. And so basically the conclusion of that was. It’s inconclusive. I really don’t know because both fiber tops saw growth. And so no, you know, no matter which load they used, both fiber tops, cell growth. And so, and according to the, the re the breakdown that we read it’s, it’s apparently that’s apparently what all of the literature says.
It’s kind of confusing. Not really sure if it matters, which one you use, that. You [00:15:00] find the protocol that, that you see growth from and you use it. so it’s just kinda like, whatever, whatever protocol helps you get gains, then you use that one. And, but somebody else may need to use a different one to see the same kind of gains that you see.
Joe Courtney: To piggy back on that, because if they did one thing good, is that the dudes that might think, Oh, you know, what has to do 20 to 30 reps? High volume or a high rep sets in order to grow mine because, you know, that’s what Arnold said as Ronald did and stuff like that. But then if you hit a plateau, this just shows that, well, maybe you should switch it up and go down to the lower heavier load because you can still get the same sort of benefits.
So whatever’s working for you. And then if it stops working for you, then switch protocols and you can still do get your results. But that was, yeah, but it,
Kyle Shrum: so that’s kind of what I took away from. It was, you know, don’t. Don’t give in to like the quote unquote common knowledge thing of, you know, certain people.
It’s kind of like what you were saying with, with experience versus science, you know, or whatever. Some people have [00:16:00] been training for a long time and all I’ve ever done for calves is like sets of 20 to 30 reps, you know? And they stopped growing their calves like 10 years ago because it’s not working for them anymore.
It’s like, well, you know, use it until it’s uneffective and then switch to something else. And so that you can keep being effective and keep seeing gains, which is something that we do. Anyway, we change up rep schemes in our programming and loads in our programming and all that to keep things fresh and to keep things moving forward.
Joe Courtney: Yeah. And that’s just what I got cats.
Jerred Moon: Yeah. Any muscle?
Kyle Shrum: Yeah. We’re not, we’re not isolating calves either. but yeah, we’re switching things up anyway, which I think is more effective. And I think that’s kinda what this says as well.
Jerred Moon: Yeah. And so, like I said, the, the two things I wanted to talk about were just most fiber types, and coaching experience.
I don’t, so the common knowledge you go to talk about common knowledge amongst coaches, and then even what it’s taught in textbooks is [00:17:00] that high rep. Exercise trains, slow Twitch or type one muscle fibers. If you’re going high rep, that also means you’re going low load most of the time. So that’s just what that means.
And then common knowledge is also that low rep will build so heavyweight will build fast or type two muscle fibers. And I just don’t think that’s wrong. You know, and, and it’s not necessarily because of, of what I’ve been in this, this study goes against that. It just says, no, you can do either. And it’s fine.
And there’s a lot of other studies that kind of say the same thing. but the reason I don’t think it’s wrong is because coaches out there, whether you’re talking about training and Olympic sprinter or marathon runner, which is very much type two versus type one right there, They train them in these ways.
So if you’re going to train a, an Olympic sprinter, so we’re talking a hundred meter, 200 meter, even up to 400 meter, you are going to train them power [00:18:00] movements and a lot of heavy weight. And you’re going to try and build muscle on this person. And if you are training a marathon runner, they do a lot of running, but they also do like higher up stuff.
And that’s just the way it’s been. And I’m not saying that the way things have always been is wrong. But it seems to be working for those who are training that way. And that’s just how the training is. There. Aren’t a lot of people pushing the status quo, trying to train in different ways, because again, marathon runners or elite cyclists are they’re terrified of body weight, not, not weight on the bar, but like body weight in general, they don’t want to gain an ounce because an ounce slows them down.
It’s just physics. So they don’t want to lift heavy weights. They don’t want to gain muscle. and so they train the way that they train very. Intentionally and it works for them. And in this case, I’m going to say, coaches have it right. And science doesn’t know what the hell they’re talking about. and, and it C and the reason I say that is because there’s so many studies on this and they’re like, ah, we can’t draw a conclusion.
It’s like, okay, if you guys can’t figure it out, coaches already have, because they’re training people at [00:19:00] elite levels with these different protocols. And here, here are the results that we’re seeing. so you can do that. And there are other studies. I pulled two other studies to look at one, they looked at just.
At the actual muscle fiber types of different types of athletes. So more power-based athlete like a football player, a rugby, so on and so forth. When they, when you analyze their body body type, their body type is 70 to 75% made up of type two muscle fibers. So fast Twitch. We know those people aren’t doing 40 reps.
back squats, you know, they’re doing power movements and then they looked at an elite endurance athletes, like runners and cyclists. Yeah. 70 to 80% of their muscle. So we’re made up of type one. So these slow Twitch and yeah, you might be thinking, cause we’re kind of like a middle ground, right. We want to be really good at everything.
They also looked at people who do nothing non-athletic people and you, those types of people are pretty much comprised of 50, 50. Between type one and type two. So that’s not ideal either. You [00:20:00] have to kind of decide where you want to lean. Now, personally, I want to lean more towards being a type two fast Twitch body type, you know, but not fully just, I would rather be more on that spectrum.
So maybe 65% type two. Cause I also, I want to be well rounded in endurance, but I want to have a strength slant, you know, that’s my personal opinion on it. And I don’t. I think, I also think that it’s a little bit unhealthier, everyone. I know who’s an endurance athlete and this is going away from science and just my personal experience, they seem like really broken in like super like inflexible.
Like they can’t touch their toes and stuff. And I don’t know if it’s just cause they don’t work on their mobility or if that is like comes with training type a type one too often. but anyway, that is that’s one thing like, would you rather look like a. And elite marathon runner or a bodybuilder, or, you know, a sprinter or something like that.
And [00:21:00] that’s going to be different for everybody. You know, that’s all three of us, I think might have the same answer because we’re very similar people, but,
you know, Think about as far as the listeners concerned, think about what you want and in your training and what you want to pursue and just, you know, groggy, mathlete programming. We do slant towards a lot more type to training. Then we like a lot more type two training than we do type one. so there’s that, but what’s interesting.
I found another study just in reading all this. Is that a, we got a question. I’ll probably answer it AMA I’m going to kind of answer it here, but then also I’ll answer it more in depth than the AMA, but we got to ask me anything question about our de-load weeks from a guy named Victor, Victor, if you’re listening to this.
awesome. and I’ll answer your question more in depth as an unnamed AMA stop talking way more specifically about our de-load weeks, but he was kind of like, why did we do de-load weeks? And like, you know, what are they. Is it just convenient [00:22:00] for you guys? Like, and it seemed more of a slant towards like an annoyance with a de-load week.
I can’t tell a hundred percent, you know, these, these messages come in through email. So I don’t know if it wasn’t annoyance or just a question out of curiosity, but I think if you are the type or you have the mentality of like, You just want to hit it hard all the time and like crush it and you don’t truly understand what we’re doing or you haven’t listened to podcast episodes.
And I get it cause there’s a lot to listen to at this point. I think deloads can be annoying, especially. Yeah. If you’re like 23 years old and you know, you just want to get after it. I understand that. But there was a study done that said, the result was tapering during training. So reducing volume and intensity, AKA D load.
Can improve the strength and power of type two, a muscle fibers without the decrease of type one, performance. So anyway, and you have to read the full study, but it’s basically saying if you have a [00:23:00] de-load week, this is where type two muscles get a lot better and tight type ones. They don’t decrease performance.
It kinda stay the same, but type two. It’s also, There are other studies I pulled for this I’m looking at type two, takes a lot. They’re slower to recover, like type two muscles, need a lot more recovery. whether that’s in between sets or, you know, day to day. And then, it can also help you be better.
more athletic, I would say. I don’t think type one helps you be more athletic, but anyway, to answer the dealer question, you need the dealer to get better. And that helps your muscle fiber types recover. And I said, I’ll answer that one way more in depth. So anyway, I just wanna talk about muscle fiber types and what people wanted.
Does everyone understand what they, what they are and do and so on and so forth. Just think explosive, fast, strong type two, slow, boring, repetitive type one. So
Joe Courtney: that was an issue point with the rest. And we’ve actually gotten a lot of [00:24:00] questions for. When we do some of our shorter intervals, the gain, the pain intervals, and it’s like, Oh, I’m only working for this, but I’m resting three, four, five times as long.
And it’s because they take a lot longer to recover and it’s because we need to hit those certain muscle fibers, not just working just to work hard, but yeah, you might be, you might feel like you’re over recovered, but that’s kind of the point of those things. And then that, and then on a larger scale that that’s also how de-load weeks kind of fit in.
Jerred Moon: Yeah. And, you know, we, it was a long time ago, but we covered some study where it was like, as like all these recovery methods. I don’t know if you guys remember that we went like point by point, there are all these like laying in a fetal position. Right. All of a sudden. Yeah. And, one of my, one of the, the takeaways I got from that was this, and it’s a concept that keeps emerging in every it’s in every field.
This idea of autoregulate right. It’s like, should I drink? 120 ounces of water today, or should I just let my thirst determine automatically how much I’m [00:25:00] going to drink today? Should I try and count my calories macros? Or should I just eat what my body automatically feels when I’m hungry and all this other stuff?
And most of the time I disagree with autoregulation and the reason I disagree with autoregulation is because of the American public. The American public is currently auto regulating and it’s not working out. Now we’re going to upgrade. But when we, when we talk about, and this is just one, one point further on that when people argue autoregulation with like hydration or nutrition, you need to be like an elite athlete or someone who’s been training for a long time.
And I think to be like, yeah, I can, auto-regulate like, I don’t count any macros right now. I do track water, but like, My body weight stays the same strength stays about the same, like every end. So autoregulation is working for me right now, but if you’re new to this stuff and you’re gonna try to auto-regulate, it’s not going to work.
but one thing that we pulled out of that study was autoregulation for rest. And that’s something I have been experimenting with a lot more [00:26:00] in the strength training and our programming. Like I try to give people parameters about how long to rest, but a lot of times I just say rest to recover because I don’t know how.
How much it’s going to affect you. Like, if we’re doing three sets of three at 80%, yeah. I can give you a pretty standard rest time, but we’re doing three sets of 25 reps on hard to kill track at 50% of your body weight. Like we’ve done twice in this cycle. I don’t know how long you need to recover.
You’re very different than me, you know it. And so, and if you have the time, like how about you just wait till you’re recovered and you, then you go again and then if I’m recovered quicker, We’re slower than I’ll. I’ll just hit it when, when I’m fully recovered, but autoregulation in strength. Training is something that has been studied a lot more and something I’ve been experimenting with and it seems to be working out fine.
And the only point for autoregulation I like nice. All right, cool. I think that’s it. Coaches are smarter than scientists most of the time. and I’m not saying I’m smarter than a scientist. I’m [00:27:00] just saying some. Some coaches out there because they just have way more experience than the scientists. And I would
Kyle Shrum: agree with you on that though, of reading some of these studies and like the, the protocols that they’re putting, the training protocols, they’re putting these people through and I’m just like, Why?
Why is that the movement that you’re choosing? Not
Jerred Moon: why?
Kyle Shrum: Why is that? Yeah. Like why, why are we, why are we doing this instead of this? You know, why not have somebody who’s a coach come in and say, Hey, we want to, we want to measure this. What is the best way to measure this and have a coach write out your protocol for you.
Jerred Moon: Which I
Kyle Shrum: guess if, if you’re, if you’re just using untrained people all the time, then it doesn’t really matter what you’re putting them through because you’ll see results anyway. But I just think it would, it would just make it so much more valid and so much more acceptable, I guess, for the, for the fitness industry at large.
Jerred Moon: Yeah. I think scientists should have that consult right with the [00:28:00] coach. Like I was saying at the beginning, like just, just reach out. I had a conversation with dr. Andy Galpin on the podcast about this and. I just asked him because I’d been looking at studies for a long time and I’m like, how difficult is it to like, measure what you really want to measure?
It’s kind of the question I asked him because you go in with this idea, because the short answer to that question is the technology doesn’t exist to do some of the things that we want to measure. Like if like a full body suit and then go do hard to kill training and they measure everything. Like it doesn’t.
That just doesn’t really exist. And it doesn’t the efficacy of it is not there. They have stuff like that, but it doesn’t really work. It’s not valid. And so they have to put your muscles in, like they’re, they’re doing a muscle biopsy, which is, you know, painful and not ideal. A lot of athletes don’t want that done.
So they skip out on the study altogether, or they have to do something like this. Like I highly doubt that this, the author of this study cared about calf muscles at all, you know? Like, they just picked it because it’s an easy thing for [00:29:00] them to measure and use. And yeah, it could have been a leg extension or, you know, what are all the things?
Are they using these machines? Because it’s just, it’s what they can measure, but it gets better far from functional. And sometimes we can’t pull a lot of information out of it. And so this time I wanted to tell everybody the science sucks. We know how to train these, these muscle fiber types. And I’ll let you know if I change my mind on that.
Cause I’m open to changing my mind on just about anything. But right now it has not been changed from this week study. All right. We were answering questions as the topic, the questions that we ask every garage, gym athlete, and then we took a break to talk about the one thing, the book. And now we answer, I think it’s the final question, right?
We’ve we’ve done the hardest workout piece of equipment. Oh, that was supposed to be when my updates. Dang it. That’s have to wait till the next podcast show. Yep.
Joe Courtney: yeah, sure.
Jerred Moon: I do have to wait. I’ll forget. Okay, well
Joe Courtney: let’s do it now, then we’re just going to keep talking about it.
Jerred Moon: Okay. So we [00:30:00] did an answer.
If you don’t have one piece of equipment to train with the rest of your life. And I said, sandbag, but it’s been about a month of me having it. We regretted it. It’s been about a month of me having, I have three implements right now. I have a sandbag. I have a kettlebell and I have a weight vest. And sandbag, if I had to like order those sandbag would go number three right now, amongst those three items.
So I’m not saying I don’t like a sandbag. I just like it. I would rather use a kettlebell over a sandbag and then I’m torn on the vespers kettlebell. And the reason I would ultimately probably pick a kettlebell is because I can press it overhead and do swings and stuff. The best you can just really kind of where, like, I, I.
I get that I can drag it around and whatever and lift it over my head, but it’s, my vest is 20 pounds and I’m not making the assumption that I get an unlimited amount of plates with it. Cause I have a vest right now and that’s not real life. So let’s play the real life game. And so yeah, kettlebell, I might switch my answer there to kettlebell because of my real life situation right now.
[00:31:00] Fantastic. Now the question goes to that’s advice you have for garage gym athletes, right? I will ask you, Kyle, what’s your best advice for garage athletes out there?
Kyle Shrum: So I just asked this question in the Facebook group. last week, I believe it was, we had some really good, really good answers. it was actually the question was for someone just starting training.
So instead of. No just garage gym athletes as a whole. Just what would you say to someone who is just beginning? We’ve got some good answers. and I I’ve, I’ve given the same answer for a long time. On this question. typically my answer is no, your why, which I think is still really important. but I think I’ve kinda moved away from that.
I kind of know my why. It’s kind of internalized to me now. And so I think, something, I would say something different now. what I put down was I would say train for the longterm, not for the short term. always like when you start training, Have the long term in mind, as opposed to [00:32:00] having like short term goals and short term goals are great.
But I guess what I’m trying to say is go into training with the intent of doing it for a long time of making it a lifestyle of making it something that you do ideally for the rest of your life. Not just something that you do for a short amount of time and you throw it away and you have to keep coming back to it.
Cause I’ve done both, you know, I’m on a track now to. Every, I mean, if we, if we start looking for a new house, like, you know, I’m planning out where the Jim’s going, like, that’s basically the first thing I’m going to be looking for. You know what I mean is where does the gym go in this new place?
Because that’s part of me now that’s part of my lifestyle and, and I’ve got Hannah involved in it now and our kids. So with both of us doing it, our kids are involved in it as well that come down to the gym every day and they play around in the swing around on the rings and all that. Like, it’s a, it’s a family thing now.
And so, But there was a time when it was just a short term thing. For me, it was, well, I see that I need to make some changes, so I’m going to do something [00:33:00] then to make changes and I get into it a few weeks and yeah, I don’t like it anymore, so I stopped doing it. And so, I would say when you go into it, Make sure that it’s something that you plan to do for the longterm, not something that you’re just trying to, trying to hit a short term goal right now, or you feel bad about yourself right now or something.
And then you’re going to give it up later, go into it, planning to make it something longterm that and understand that that’s your mindset going into it, no matter what,
Jerred Moon: that’s awesome. Longterm term.
Joe Courtney: Yeah, according to my notes, it says don’t join the Navy. So that’s it.
Jerred Moon: That’s it? I mean, that’s advice. Yeah. I mean, that’s good advice just in general, if we’re just giving
Joe Courtney: I there’s no garages on ships, so no, no gym. I would say come down to pride and this kind of goes for a lot of things in life, but it also just for, [00:34:00] for gym stuff is.
Pride can be one of your greatest strengths, but also one of your biggest weaknesses, or I can be an asset, but also a weakness to you. And that is a lot of times, pride will, we’ll be able to motivate you, be able to drive you and push you through a lot of things and, and, and get you through your goals and stuff.
But also if you have a little too much pride, a little too proud, then it can be a little, you can be, it can be a little hard headed and arrogant, and then that’s when they, you can get yourself hurt, you can do things that you shouldn’t be doing. But so knowing how to dial in or dial back your pride or swallow it and go like, you know, I can’t, or shouldn’t be doing this, so I shouldn’t versus yeah, no, I’m just gonna go run in head first balls to the wall and see what happens.
so kind of knowing how to dial that in, but also know when to dial it back would be a really good thing to kind of know, and it takes a while to do that. And that’s how a lot of injuries happen with trainees that people think they can do more than they should or could. And bite off more than they can chew and [00:35:00] just then they regretted afterwards.
So that would be, that would be mine.
Jerred Moon: I like it. I have a lot of advice and I’ll give my ultimate, like what my answer would be. My two like quick ones, just because of how many athletes we talk to and get to interact with. my two quick takeaways for athletes would be. Focus less on equipment and more on programming. And again, self-serving cause we get programming.
so whether I’m being authentic or not, you I’ll let anyone else be the judge, but I honestly believe there’s way too much emphasis on your rack from Titan or your, you know, this, that, or the other thing, like. I don’t, they’re not that important. Like I think some, like some of the stuff I feel like it just becomes a hobby for people.
If you are like a hardcore garage, gym athlete is like [00:36:00] buying equipment and is like, it becomes a hobby it’s like, and I like, like being a car guy, like VD is a car guy, you know, like, and, and he likes that. So if it’s, something that you are. That, that, that brings happiness to your life. Then, you know, you can scratch what I’m saying.
Cause I think you should do things that you, you like that make you make you better. But if you’re just trying, if your ultimate goal is truly just fitness, then you don’t need a lot of equipment. You don’t need a bunch of expensive equipment. You can get a lot done with very minimal stuff. and so that that’s, it is that I would just be like, Hey, okay, find a good program and care less about your equipment.
And. And that also comes from me getting questions on equipment via email, probably. You know, maybe it dozen a week about what I think about a certain piece of equipment. And I mean, that’s died down a lot more. I think, if you guys are interested in that stuff, I always point people to garage and reviews with coop.
Coop loves that stuff. Coupe and I are very different. I have no interest in garage, gym equipment. I don’t care [00:37:00] the tensile strength than a barbell for the most part or anything like that. I care about effective equipment and good programming. so anyway, I care less about, you know, Cause that’s all, all we should be after, right?
Is it improved fitness? So have, have some good programming to follow, but the real advice, the big picture advice I’d have for everyone, I just wrote a book on this topic. Killing comfort would be, be aware of the comfort. Be aware of comfort in where it is slipping in on you. And I don’t like people will.
Act like they know what I’m talking about, but I don’t. Thank you. Do I don’t think you see it coming? I don’t think you see where it’s at, where it’s creeping in, in your life. Whether that’s self development, relationships, family fitness, like you are getting complacent slowly but surely. And this is nothing negative on you.
You are a human being it’s physics. We are lazy. Like we all are bred to be lazy. It’s just the, we have to expend out. We have to expend calories to [00:38:00] do things. We have to expend calories, to talk, to read an article, to move our bodies, to exercise, to try harder in any way, shape or form. So anything that is making us burn through calories, your body is not going to want to do it long.
So conserve and survive and getting uncomfortable in a lot of different areas. Means you have to burn even more calories and try even harder. And I don’t want that for, for anybody. I don’t want anybody to just give up and, you know, get complacent and in one way or the other. So just look out for it. I, you know, I wrote the book with a lot of tactics and strategies.
Get the book, don’t get the book. I don’t really care. But what I want you to be aware of is where it’s at doing frequent self-assessments of where you think that you have gotten complacent. Like, I think it’s really easy for us to get complacent in, family life, especially like for those dudes out there who are married, which all three of us, but that, that [00:39:00] relationship becomes just part of a staple in your everyday life.
You don’t have to do much to nurture it, right? Like if you don’t want to, you could just like go on and, and whatever. And that ultimately like how, how, how the, how does this relate to fitness? Well, If that you ended up burning that relationship, I guarantee it’s going to affect your fitness. Yeah. Your health and a lot of other things somehow.
And yeah. You know, within the fitness realm, I don’t think they should be high intensity or going hard and trying to create I should every single day. But I think you should have, you know, find out yeah. Where you might be complacent and be aware, you know, I have this extra in the book. Are you content?
Are you complacent? So if you find something like I’m no longer trying to PR barbell lifts, And I, I struggled with that for awhile. I was like, am I being complacent by making that decision of not wanting to try hard or am I actually intent with a certain level of strength? And I’m happy with that. I don’t need to pursue it any further.
And I landed on content I’m content with my current strength levels. Don’t care if I get stronger, don’t really want to get [00:40:00] weaker, but I’m just good with where I’m at. And so it’s not truly complacency if you kind of have at least gone through that, that process, but ultimately, always being self aware and looking through, okay, my content, am I complacent and looking at that at every area of your life.
So just being aware of that, comfort, it sneaks up on people. I see it sneaking up on people all the time. And my family, I see a creep into my life and I wrote the freaking book on it, you know, and just last week I caught myself. I’m like, yeah, that’s probably just a comfort. Call right there, you know, instead of making a hard decision or having a tough conversation.
So anyway, be aware of the comfort and then kill it when you find it.
Cool. Okay. You guys wanna jump into grog?
Joe Courtney: I gotta pull it out. Feel free to do it.
Jerred Moon: Yeah. Go for it.
Joe Courtney: So grog bowl is going to start with a mile and a half ride, like a bike ride, or you’re going to row or run on 1200 meters. Then after you finished that, you want to strap on a weight vest and do a 400 meters single plate pinch [00:41:00] carry with 20 air squat penalty for every rest or time you drop it.
So you’re wearing the weight vest and you’re carrying a single plate. And, if you, and when you have to drop it, you’re doing 20 air squat penalty. Then when you get back from that 400 meters, you’re going to do a 10, nine, eight all the way down to one of single kettlebell, deadlift and lateral box, step up each side.
So the tends to be 10 steps each side and so on. It’s like a 10, 10, nine, nine, eight, eight, all the way through then again, you’re going to do a farmer’s carry 50 meters. After each time you stop, you set down after he set of dead lifts using your kettlebell. So. I was just gotta remember how that goes.
Jerred Moon: This one, you do, you do the single kettlebell deadlifts at 70 pounds.
So you do 10 reps of that. You would then do a farmer’s carry of, I guess 20 feet, 25 meters out and 25 meters back then you would do your lateral box step [00:42:00] ups, a 10 on each side, and then you would do nine deadlifts. Do the carry again and the nine each side. Oh yeah.
Joe Courtney: So that, and then another foreigner meter, a single plate pinch carry with a 20 air squat penalty for every drop and then remove the vest.
And then you’re going to ride another 1.5 miles or a 1200 meter row or run. So lots of unpack.
Jerred Moon: Yeah. So the reason it’s called grog bowl is cause every, every person on the team, you already have three minus Marco. Cause he was here at the time, picked a little bit of this workout and we all. Kind of had our own thing and put it in there.
So who was responsible for what?
Joe Courtney: I was the throttle?
Jerred Moon: You just slowed us down.
Joe Courtney: I just kinda, yeah, I made it less worse. It kinda made it flow, but everybody else. Cause after you guys all threw stuff together, I was like, this is getting ridiculous.
Jerred Moon: Yeah. Kyle, what did, what were you responsible for?
Kyle Shrum: Pretty sure mine was the plate [00:43:00] pinch
Joe Courtney: carrots.
That’s what I think too.
Jerred Moon: Yeah. Yeah, mine were just the rides. So if you guys saw that was it. And it was just the rides VD. I know did the ridiculous 10, nine, eight, seven with the, with the farmer’s carry in there and everything. So, I don’t did Ashley just make us put a vest on? I don’t remember. I don’t know.
I think maybe there was a 20 squat, 20 air squat penalty. Maybe she did that.
Joe Courtney: Yeah. Yeah. That could have been it.
Jerred Moon: But yeah, it’s a, it’s a dirty one. What’s cool. I just realized going through it. I can basically do this one now with no equipment. So I’ve been, I might, might give it a go. I don’t have a pinch.
Yeah, yeah. With the equipment I have right now. Cause like I said, I have a kettlebell, a weight vest and a, sandbag. See, I’m not even remembering what it is. I’m like I’m okay.
Kyle Shrum: Your brain is boiling out the sandbag now.
Jerred Moon: Yeah. I could do a sandbag pinch. But otherwise I think I can do everything. I don’t have a box to step up on, but that’s easy to find a place to [00:44:00] do a lateral box step up.
so my advice for this one, go fast
Kyle Shrum: who saw that coming?
Jerred Moon: Anybody else?
Kyle Shrum: my biases Chalkup, your group is going to be, your group is going to be challenged in this one. Absolutely. With, with 800 meters worth of, Siegel and plate pinch and, kettlebell, dead lifts. And then the farmer’s carries like all of that thrown together, your grips going to be gonna be going pretty quickly.
So I would say Chuck up, have something to help you keep your
Jerred Moon: grip. Yeah,
Joe Courtney: I actually said go fast on this one, because the faster you move, the less time you’re going to be holding something. And I guess the farmers care would technically be a suitcase carry cause it’s a single kettlebell.
Jerred Moon: Yeah. I always get fried on that window.
Joe Courtney: Yeah. Well you need to revert. Well, okay, come on.
Jerred Moon: Yeah. I w I mean to Kyle’s point, maybe you learn how to hook grip. If you don’t know how to [00:45:00] do that.
Joe Courtney: The kettlebell. Yeah,
Kyle Shrum: that’s a good way to kill some comfort right there.
Jerred Moon: You could do some hook grip on the, on the farmer’s carries or suitcase carries there and even on the single kettlebell deadlifts.
Joe Courtney: helps if you have big enough hands.
Jerred Moon: I’m trying to think if there would be anything else on the don’t drop the plate.
Joe Courtney: Yeah. Especially if you’re on a Hill.
Jerred Moon: Yeah. I don’t just don’t drop the plate. I mean, don’t set it down. Just do just do 400 meters. Just do it all. Well, that’s
Kyle Shrum: I see what you were saying now, Joe.
Joe Courtney: Yeah. Don’t actually drop it.
Jerred Moon: No, no you’re saying don’t hurt your plate. I’m saying don’t just, don’t set it down and you don’t have to ever worry about doing an air squat. Okay. Problem solved right now.
Kyle Shrum: Now here’s a question. If you’re switching hands with the plate, does that count as a wrist or a drop?
Or does it have to actually like, do you have to actually stop moving before you do [00:46:00] squats?
Joe Courtney: If you’re changing hands
Jerred Moon: now, Shannon workout. So you get, you get to decide right now.
Joe Courtney: I’m I’m going to go ahead and say that if you switch hands, that counts as a penalty, cause that’s basically like setting down your resting that whatever’s fatigued.
So I’m going to call it.
Jerred Moon: Yeah.
Joe Courtney: You also just shouldn’t switch hands while you’re walking. You should actually set it down and then. You know,
Jerred Moon: safely. Yeah. Don’t want to get too much of that torso twists with the play. I will. Yeah, I’d probably do right hand. I know I’ve done this and I just can’t remember it at all.
Like that’s how I, I try to recall my. Me going through it, what advice I would give, but I just, I don’t think this one was too bad. I think that middle part, it takes you a lot longer than you realize to go through it because the, the category that lived in lateral lateral box step-ups take time. Those shouldn’t be done too quickly.
So maybe don’t take my advice on just go fast on that part. Like make sure you’re stepping up to the box. but yeah, maybe just go all [00:47:00] right, arm on the first plate pinch and then all left arm on the second plate pinch and call it. Good. It’s a grip fryer. Yeah. I
Joe Courtney: wouldn’t row that. You can save your grip at all.
Jerred Moon: Yeah. Just add to it. It’s even worse. All right, that’s it. That’s grog bowl. And that’s it for this podcast. If you guys are enjoying the podcast, please go leave five star view, positive comment. It really does help the show out. and I did mention we are doing a giveaway, that will be happening soon.
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We do appreciate you more than, you know, thank you so much for being a part of the community, being awesome, putting in [00:48:00] the work, killing the comfort. If you do want to be a part of the community, go to dot com. Sign up for a 14 day trial experience, the awesomeness of the community and the completeness of the program piece.
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