Hey, Athletes! How should you instruct novice lifters on lifting weights? This week we dive into this and more!
Episode 80 of The Garage Gym Athlete Podcast is up!
Prescribing Weights For Novice Lifters And Our Tips
On this week’s episode of the Garage Gym Athlete podcast we have the fabulous four back at it again! After they give us their updates and announcements they talk about this week’s study. It’s about novice lifters and if self selecting weights is better than having someone prescribe weight for them. This week’s topic goes hand in hand with the study. The coaches talk about how to start in strength and conditioning and their tips for beginners. Finally, this week’s Meet Yourself Saturday Workout is Fat and Sugar. There are some funny stories due to this grinder of a workout!
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 63-MINUTE EPISODE WE DISCUSS:
- Fat and Sugar
- Lifting for Beginners
- Tips on For Beginners
- Hannah’s On The Podcast!
- Self Selecting Weights vs Prescribed Weights
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcription:
Jerred Moon
All right ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with Kyle Shrum. Yes, there was waiting for Joe to say and say a noise
Ashley Hicks
gracious.
Kyle Shrum
Didn’t make a noise I didn’t even hear
Jerred Moon
he said a noise present. I’m alright so today this is the new 2021 thing Don’t forget I come I’m gonna do the part I’m telling myself this Don’t forget the podcast overview. So you do what are we covering today the study is called effectiveness effectiveness of a two week strength training, learning intervention on self selected weight training intensity. gotta stick around and figure out what that what that means. Like, who knows what that means. But then we’ll be going over the topic, which is tips for building a foundation and tips for beginners when they’re getting started. And if you feel like you’re not a beginner, you probably are. So stick around for the tips. And then lastly, we will go over the workout fat and sugar which is the brainchild of Marco and I which is a dangerous combination. So you’re not wrong.
Yes. There you go.
Joe Courtney
I mean, you like started it, you’re like, hey, check out this skateboard and Rocco’s like, you know, be really cool if we strap some rockets to it.
Jerred Moon
Yeah, pretty much. And I think I even said let’s take one rocket off. Yeah, and now that’s fat and sugar. So yeah, we’ll talk about that workout. But let’s get some updates. Guys. It’s been a while. We did do some I’m going to pull up Kyle. Here we go behind the scenes. We did some pre recording so we can enjoy the holidays a little bit more. So we haven’t been together to record as frequently so let’s get some updates. I don’t care who updates what, but first of all,
Kyle Shrum
I don’t appreciate the shade. So
Joe Courtney
Oh, it’s always a Kyle now. It’s first
Ashley Hicks
instead of a Karen it’s a Kyle.
Jerred Moon
Reveal. So behind the scenes information. It’s a Kyle.
Kyle Shrum
All right. You know what it is what it is what?
Jerred Moon
You’re talking what’s the updates, man?
Kyle Shrum
I started talking so I could go first. There you go. update this week is Hannah is on the podcast this week. Yay. I don’t think that’s that this one behind the scenes yet for the week. But this publish when this drops it will be okay. Well, trust me. I
Jerred Moon
did. He didn’t pull the Kyle there.
Kyle Shrum
We’re good. I was awesome. This week on Thursday. My wife, Hannah is on the podcast. She’s the athlete of the week. so shameless plug for her. Go listen to her. It’s a great interview mode.
Joe Courtney
I will plug it out.
Fabulous.
Kyle Shrum
I believe that she does she she kind of gave me a little hint about what he talked about.
Jerred Moon
So but we should always tease the athlete of the week. This is great. But this one’s even better because she does. Yeah, spilled spill the beans on you.
Ashley Hicks
I will say to her defense though. It was like Jared led to it. Oh, yeah. I
Kyle Shrum
have no illusions of her just offering that information. Yeah, definitely pull that over. I understand. But yeah, anyway, that’s my update. Go listen to Hannah’s episode later this week.
Just do it. Stupid.
Jerred Moon
How’s life?
Ashley Hicks
Life is good back in Florida. Getting back in the groove and swinging things. So just trying to find the routine again. Which I always love a good routine. And then my sister in law got engaged on New Year’s Day. So gonna add somebody to the family. It’s kind of cool. His name is Ian. And anyways, they got engaged in Mexico. And he had like your proposed Emily in Mexico.
Jerred Moon
I did. Oh, that’s sweet. didn’t know that. In the sky. Seriously, your parasailing Yeah,
Ashley Hicks
what if you would have dropped?
Jerred Moon
Everyone asked me that. Yeah, I if I would have dropped the ring I would have lost the ring in the ocean. Like
Joe Courtney
like mid flight did you have to like really scream?
Jerred Moon
It was Oh, it’s not loud. Not loud. At all. It’s not skydiving. It’s parasailing
Kyle Shrum
that’s what I thought when he said in the sky. I was like would you go skydiving and you were like
Joe Courtney
I always think it was like one of those planes that’s just like random to have a banner behind it.
Yeah, no lighting maybe.
Jerred Moon
I I didn’t mean to steal the show there. But yeah, it was snowing and I would have lost the ring had I
dropped it but I don’t thank you Captain Obvious
Kyle Shrum
you totally one up anyway. Ashley’s update.
Ashley Hicks
I know Are you wondering? Well,
Jerred Moon
it’s not her? It’s Ian. I want up Ian.
Joe Courtney
He did just last
Jerred Moon
night. He never listened to this. So
we’ll see.
Kyle Shrum
Healing engagement You did? It’s totally lame. Here. Listen to this. All right. Sorry.
Ashley Hicks
It’s already in. Anyways. So it’s really cool. They’re engaged. And yeah, and then last but not least, I’m cooking my way through the Define dish. It’s she’s had the cookbook out for a little bit, but we’re gonna pick one from each because her book is categorized by types of cuisine. So like Mexican, Asian, norm, like comfort foods, stuff like that. But anyways, really good cookbook. And,
yeah, that’s my updates.
Jerred Moon
I love that term cooking my way through. I think that’s cool term.
Joe Courtney
Confused for a second?
Jerred Moon
No. Well, at first, I was like, what, what does that mean? And then you’re talking about a cookbook. I’m like, that’s the best explanation of going through a cookbook ever. So it’s great. You’re
Ashley Hicks
not reading it? Yeah. But when you’re reading the recipe,
Jerred Moon
but who sits there and like, yeah, reads a cookbook, front and back. You gotta you got to cook your way through it.
Joe Courtney
Wait, Kyle, you don’t read books.
Kyle Shrum
I listened to the cookbook. I get the cookbook on Audible and I was
Jerred Moon
even published cookbooks on Audible.
Joe Courtney
Oh my god, that’d be terrible. People trying to do a cookbook. recipe.
Jerred Moon
That’s why I didn’t put garage mathlete the book on Audible, because I did record the audio book. But yeah, a third or really more than that of the book is
DIY projects. How you build a box? Yeah,
Jerred Moon
it’s like, buy this mini screws and then add glue here is just it was super annoying, even when I record it. Yeah. Joe,
Joe Courtney
I think
Kyle Shrum
he still has a Christmas tree. Because that’s
Joe Courtney
Yeah, you know, it’s not going away. I need to have something in my background. We just went over this in an AMA, which will be at some point time. I need something back there. And I can’t just have a blank wall. And I just want to be festival all the time, and have some sort of lighting.
Jerred Moon
I’m going to send you a stack of killing comfort books.
Joe Courtney
Oh, yeah. So just
Kyle Shrum
garage gym athlete banner.
Joe Courtney
Yeah, except for that’s like a three feet of space. So it wouldn’t be
Jerred Moon
it would have to go on both walls.
Joe Courtney
Yeah, it would be the corner.
Yeah, mini banner.
Mini banner, we
Joe Courtney
go. So my back is better. I because I’ve been saying this the last couple of weeks, I’ve had a little bit issues. So taking the load and the week off of no barbell, no squat and stuff like that help. But also, doing the couch stretch every night that I’ve been doing seem to help and my back’s good to go. But mostly. And the next one also, I kind of bring up my macro issues, but I’m realizing that snack time sucks. When you’re counting macros. I’m just like really lazy when it comes to snack time. So I just have like these mega meals, because while I’m already cooking something I might as well make it huge. But if I go downstairs to have a snack, I’m just like, I feel like counting you. I’m just gonna wait till dinner. Like 1000 calorie dinner. It’s like, Alright, cool. I’m good.
Ashley Hicks
You can waste some nuts. You’ll be just by
Joe Courtney
sitting there going up. There’s one woman. Oh, there’s one cashew.
Jerred Moon
The paradox of what you’re saying is blowing my mind because it’s it’s absolute discipline of wanting to follow your macronutrient plan, but also the absolute laziness of not wanting to count. So it’s like two extremes. In one event. It’s It’s It’s phenomenal what you accomplish there.
Joe Courtney
No, thank you. I think about
Kyle Shrum
my macros. If anyone could pull it off. Joe could
Exactly.
Joe Courtney
Take that all the compliments. Thanks. Keep them coming. So yeah, that’s, that’s us. I think we might stop in a month or two or something we just ordered a second scale. So because dinnertime can be kind of hectic, sharing a scale, but
in order to second scale,
Joe Courtney
and then we’re gonna stop such exciting lies. Yeah. Yeah. So excited.
Jerred Moon
I use my scale for a lot of stuff. And when people come to my house who aren’t on the inside, if you know what I mean. They think I’m a weirdo.
Joe Courtney
I just started using it for coffee as well.
Jerred Moon
I use it for coffee. I use it for my shake everything. I mean, the shake. I do because if I get the proportions wrong, it doesn’t taste the same. It’s not even a flower. Yeah, I’m not even tracking the macros. It’s just I want it to taste good. So I I measure this stuff out. You want it to taste good. Well Yes, I wanted to be consistent. I want to be I wanted to taste consistent is the if I were to give it to Joe, I and I have the one time I gave it to Joe, he gave it a not great review. So his exact phrase was, wow, there are a lot of different flavors you have going on in here.
Ashley Hicks
Was that the shake of justice, or was that your new one, it was
Jerred Moon
the shake of Justine. But she named it, that’s my typical shake. But I used to put in everything that’s in there now. But then also like Athletic Greens. And like some other stuff, so it was just everything was in it. It was like the kitchen, kitchen sink, shoe. Kitchen. It’s hard to say kitchen sink shake. That’s a tough one. None of which are my updates. So I’ll do that. I’m excited for 2021 I actually love New Year’s and new goals. We talked about this kind of in the last one I I love the beginning of a new chapter because I feel like I get a little bit better at learning what’s effective in life and what’s not call it wiser. And so I just go smaller and smaller with the things that I’m trying to achieve. And this year, obviously, I have some personal goals that we talked about last time. But I’m also kind of taking a different approach family wise with how I’m trying to lead my children and things that I’m doing with them. But again, not trying these big overhauls or programs and stuff, just small things, trying to lead them a little bit differently. So I’m excited, because they are getting to my boys at least are getting to ages where actual leadership i think is more important when you’re when they’re younger is not as important. You just keep them alive, right? Just make sure that they’re alive is your primary role. And then write that down leading them, leading them becomes more necessary and shaping them. And as a lot of people listening the podcast, no who have older children, all those things are important, but I just I’m being strategic about it. So I’m really excited about this year. Also this year, I have a lot of travel coming up. So I’m playing the How do I not get COVID game, I’ll be playing that for the next couple of months, I have a trip almost every single month, this first quarter. And yeah, schedules are back. I’m excited for that my kids are back in school, drop them off today. And I realized this every holiday season, I don’t do well with a lack of a schedule. Like I just I’m not not built for that. Like I don’t do well with just like, what are we going to do with our free time? Like, I don’t do well with that. So I need the schedule, I need the thing that we do. So yeah. And the last update I had was, I hate construction. Then I gave an update on that construction project. Once something goes to the city or the county or whatever. It’s a kind of dumb, like, I think they they’re saying once we start the construction process, it shouldn’t be that long. But that’s the hardest part is us getting started because there’ll be like one thing that like gets approved, and they’re like, oh, but this wasn’t approved. And so then it’s like, okay, we have to wait on some guy for this paper, work to go across his desk, which so everything’s like a three week wait. So it’s kind of absurd. I’m hoping 2021 is the year that we have it built. I don’t think something like a small structure like this should take longer than a year to build. But who knows with how this is going. But I will keep you everyone updated. Hopefully, in the next couple of weeks or months, I can say they’ve actually broken ground on the office building.
I’m just ready to come decorate my office.
Jerred Moon
Yeah. Looking forward to it. All right, let’s get into the study. Like I mentioned, again, the name of the study is effectiveness of a two week strength training, learning intervention on self selected weight training, intensity, and it was done in 2020. Alright, so the purpose of this study was was to compare load use repetition performed in session RP scores between two groups of novice lifters, who performed resistance training with either a prescribed load and number of reps versus those who self selected load in reps. It was 18 women and only two men who had no basically no training experience, I believe, right. And I think this is an interesting study for a lot of reasons. And I had to read through it multiple times to kind of understand like, why are we? What is the point of this? Like, I just don’t understand what you guys are trying to do. And really, they’re trying to figure out and so I’m just trying to put it in the easiest terms possible. If you just select your own weight when you’re starting out, is that more advantageous? Or is it better to have a coach kind of tell you a prescribed load as you train and then they had them go over? Was it too is two weeks of six training sessions I think over the cross the two weeks and they I mean they really found out without getting to concrete numbers. They found out the people who self selected their weights did more repetitions and less weight. So not as heavy, and then the inverse for the people who were prescribed a weight by the coaches by the scientists. And now we can just talk about our thoughts and opinions on it. Because whether or not that’s good, bad or ugly, I think there’s a lot that has to unpack there. So I won’t get into any more of the the findings or any specifics, I hear what you guys have to say.
Joe Courtney
Yeah, so just, I guess, add to the conclusion of it, that the ones with the coaches guiding them got got more strong than the people that that self selected, but self selected, warm very far behind. So they both improved a lot, because they’re novices, but the self selected was still good, because they, I mean, having control when you’re new, I think can help. But the it helps for new beginners to select some of the intensities. So some of the, I guess, takeaways for me for the main takeaway for me was to kind of like put those things together, have have some sort of guidance for newer athletes, but loose parameters are given the parameters, but not very specific to actual loads. And sometimes we have this shows up and even like some of our training and accessory work is giving rep ranges to newer athletes, I think can be really good. And this kind of shows that, yeah, they’re still selecting the weights that they’re going to for their own subject subjective intensity, what they can handle, but you don’t have a coach putting too much on you too fast. Because mentally if you beat up an athlete too quick, and push him too much too fast, and there’s probably just going to give up and just think, hey, maybe I’ll just take a power walking, and call it a day. So that was my main one was I think giving rep ranges newer athletes is really beneficial. And it’s good, it’s fine to be subjective, because they can control what they’re doing, still make it intense enough for where they’re at. And then you can kind of go from there. And then it also helps them from a mental standpoint as well.
Ashley Hicks
So, as everybody said, both groups increase in weight. And so my thing is, beginners see progression faster. I mean, it just is natural. If you go from not weightlifting at all, to weightlifting, you’re gonna see your numbers go up a lot faster than someone who’s been doing this for a while. So I suggested that if you have the option, maybe find a training partner that has some experience to kind of help guide you whether that, you know, a lot of these were females, right, because a lot of females sometimes we don’t get into weightlifting, I mean, it’s just normal. We normally stick to cardio or like, fun. Not that weightlifting isn’t fun, but you know, they try to cater to like, these are more like Zumba, like dancing or whatnot. Anyways, what I’m trying to say is, maybe your husband or a brother, or somebody can weight lift and show you kind of the fundamentals. But I actually think that it’s good for someone like that to be there. Just because I’ve personally done that with women who have never weight lifted, and they would have never put the weight on the bar, had I not been there. So it’s almost like challenging you. But also knowing like, Okay, if she does this weight, she’s going to fail, you know. So somebody, again, that has experienced that is not going to overdo it, like Joe said, but also, you know, can push you to potentially do a weight that you thought you could never do. But I said since most of our listeners don’t have a coach to help them, do what is safe, you know, we don’t want you getting hurt. And clearly the gains are going to come either way. So
Joe Courtney
you’re good there. And the coach, but I just wanted like to bridge it with the study is, I don’t even know if they had like an actual trainer coach, it was just somebody observing. They observed their first set, saw what how their reps were going, and then they adjusted from there. So they might have just bumped it up five pounds, one person 15 pounds for another. So they were just watching what the reps were doing. And it could that could just be a friend of Oh, I think you can handle a little bit more. So just bump it up a little bit. So you don’t need to actually like find a real coach, just somebody that has a little bit of sense of Yeah, I think you can do a little bit more and still be safe.
Kyle Shrum
So some of them I would like to see, it’s interesting to see what they covered in this one study. But this was only two weeks worth of study, and essentially six training sessions. So I think it would be cool to see like stressed out over what we would do like over an entire cycle. Let somebody self select their weight and self select their intensity, and their RP and all that over an entire saga like either an eight or a 12 week cycle and just kind of see What the gains do from there? You know, we’ve already said that, you know, newbies are gonna are gonna see some gains pretty much no matter what if you go from not doing any kind of training to doing some kind of training, you’re gonna see some gains, I would like to see how it would go comparing the two of having a having a coach kind of direct in your, your weight your loads, and having somebody select self select their loads, and see what the difference would be over an entire cycle versus just two weeks. But I would also say, and this is kind of going to get into the topic for today as well. But I think in today’s world, there’s enough out there for somebody to kind of get started on their own, right, there’s enough YouTube channels, there’s enough influencers out there, you know, and I’m not saying that the influencers are, are the best place to go, you know, the be all end all, you know, it’s not all of them actually know what they’re doing or talking about. But I think there’s enough out there for somebody to kind of get started on their own, you know what I mean, and especially with, if you’re going to be going to a gym, in self selecting, I think there’s enough out there for you to kind of get started on your own. But I would say that, at least at some point coaching becomes more appropriate it, there comes a point where to continue progressing, and at least progressing the way that you should be progressing, you need some kind of coaching, at least somebody who you can be checking in with on a regular basis, if they can’t be there with you in the gym, checking in with you on a regular basis, kind of seeing some videos of your lifts, making sure that you’re not going to hurt yourself eventually, because what we saw with the with the study here is that the self selected people selected lighter loads, right, lighter intensities and did more reps, I think that’s good for beginners, if you’re starting by yourself, I think that’s good that you’re not going super heavy, because you’re just now learning the techniques. And you’re learning everything about the gym, and how to add your weights up and all that kind of stuff. So I think it’s good that you’re that newbies are typically picking lower weights. But if you’re starting out and you’re not getting your technique, right, and you go self selected for a long period of time, then you could be using that bad technique to lead you closer and closer to injury. And so I think there’s, I think there’s plenty out there for somebody to get started on their own, they don’t have to have a coach right away. But I think there comes a point where, all right, you’ve been in the gym for a little while, let’s get you somebody who can be around you regularly, checking in on you and making sure that you’re not building some bad habits that are going to come back to bite you in the future.
Ashley Hicks
That’s awesome makes me think of recruit, established competitive level, all the things that we have within our programming. And if you listen to the athlete briefs, sometimes you know, we’ll give you like, if you’re a recruit, maybe you should go for this. If you’re established, you know, try this. And then you can choose, and I still can’t do that I need to scale back and whatnot. So I don’t know, I think we utilize this as well. Jared, what do you think?
Jerred Moon
Yeah, so And specifically, when I do briefs, I always brief to the competitor as the hardest to kind of tell the established and recruit athletes what not to do. And so that’s why I always brief competitor. Not because I am a competitor, it’s bias, I just think that that’s a better way to do it is I’m like, Hey, you should wear a vest for this if you’re a competitor, or you should go at 80% if you’re a competitor. So if you’re a recruiter established and you’re hearing me say that you should go 80% as a competitor, you should be thinking, Okay, maybe I should go less than that. So that’s my, my strategy there. Now, as far as the rest of this, the wonder of Max that they calculated was after the fact. So they did not have anybody test or wonder at max, what they did was they just had them lift loads, and then they calculate their one rep max or tested it at the end, right. And then they reverse calculated their one rep max based off of the weights they previously lifted, which I think is very interesting. And I think this is where it gets somewhat maybe controversial is should you take a brand new person test their one rep max, train them and then test it again. And the reason it becomes controversial is because it depends on what the person thinks a wonder at max is. So if you have never trained before in your entire life, and you come to me, I’m probably going to have you tested one rep max. And a lot of people don’t agree with that. But I’m not it’s not a true one rep max, like a power lifter or a one rep max, it’s going to break you and I want to see your form breakdown. If I’m actually training you and I you’re brand new, I’m talking brand frickin new, which is not most of our athletes. I will have you test a heavy load. So that’s what I have to differentiate is like, let’s do a heavy one rep back squat, not a one rep max because that phrase from For some reason, like scares people away, so it’s just a habit. And so I think just, I think, going off of percentages is going to be king. And this is where programming matters, right? This is why we think programming matters. And this in this case, they gave prescribed loads and the people were better, right? The good news is you can not do prescribed loads and still see progress. But when you’re at this bottom level of just starting, it’s the honeymoon phase, right? I, I care, I care very little about the honeymoon phase, because in six sessions, you’re PRN, like come on, that’s like, I can’t pee or anything in six sessions, you’re all you’re doing is you’re learning how to use your muscles better, you’re not actually gaining that much strength. And I think that there’s a big difference there. So I think my point to all this is, if you are starting, definitely and this this also, like guys, that’ll get into the topic is you got to get the form, right, you got to make sure that all those things are correct. So if you want to self select weights, the beginning, you can do that and know that it’s going to be okay, you will see some progress. But ultimately, having a coach program something with given percentages, and reasons behind that are going to be more important. But that doesn’t mean your one rep max has to be this kill you effort attempt, like on BCT track, we’re doing a lot of training off of our training Max and training Max is 90% of our one one rep max are our true max. And then we’re calculating our percentages based off of that training Max, just because it’s a little bit safer to go lighter. And we’re still gaining strength, and we’re still getting better. So, you know, I think you kind of have to determine where you’re at in this and know that programming will always be better. But if you if you’re not ready for it, and you think safety is the bigger goal, I think that that’s awesome that you’re that self aware and that you should just lift off of what’s heavy. But when we do this in the programming, I always try to give a parameter, because sometimes we do say lift a challenging weight, right, like I’ll put that in programming. But then I try in the athlete brief, to just float some sort of percentage past the athlete. And this is that’s really for the more experienced ones, I’ll be like, okay, it says challenging weight. But it’s 10 repetitions, I know, 10 repetitions for established competitor 50% 10 reps probably going to be, you know, good to go. Most athletes could probably hit that. So I just use a little bit of my experience to try and float that number to athletes. But ultimately, if you have to go down to 40%, it’s not the end of the world, you’re going to still see some progress. It’s like the goal is conversation that we had last week, just because you list lifted 10% less. That doesn’t mean you’re not it’s like you failed, it just means you’re gonna see a little bit less progress, but ultimately, still progress. So it’s all it’s all in the right direction, right. So I think the takeaway for the athlete is just know where you’re at. And if you can go off of prescribed loads, do it. But don’t beat yourself up if you have to lower the weight or you’re not ready for it. So we’ve been rolled right into that. And we’ve been talking a lot about the topic. So we’re just Oh, one thing I wrote down in my notes. So anything I’ve written down so far off of what Kyle said, I think the new term because I’ve been using it to influencer, we’ve been like I’ve said I say that too. Sometimes Joe and I just recorded an AMA and I mentioned influencers and we were just gonna start calling ourselves educators. That’s it. So for one of the podcasts, we’re not influencers not even close to it. I don’t know there are no whatever shirtless selfies around here, you know, there’s no use my code for 50% off at this supplement company, none of that crap. We are not influencers we are educators. And as I mentioned to Joe, onto the AMA that we previously recorded, if it was only me here, I would probably just read from a textbook and the podcast to be super boring. But we have everyone else here to balance my boringness out which I think happens it works pretty well because you guys are more interesting people than me. I’m fairly boring person so we are the educators not the influencers. And now we will educate you on what you should do if you are starting out for beginners foundational tips those things in general so what are you guys have on me on today’s topic?
Joe Courtney
Like when your team picture with like capes on and holding books something
Oh, hold the killing comfort book up?
Kyle Shrum
I’m gonna get myself some glasses.
Joe Courtney
Yeah, no lenses just
Kyle Shrum
no lens is no, just glasses. Anyways, I
Ashley Hicks
will dive into the topic. So for beginners, I said that you should start with basically use your bodyweight to mimic kind of movements of what we you will eventually do. If you can’t get down in the bottom of an air squat. Pretty sure you’re not going to be able to do a barbell back squat. So you need to be able to exactly we talked about technique we talked about form if you can do the technique and form with your bodyweight first, and then progress. And I’m not saying just throw on a barbell immediately, I also put in PVC pipe. That’s how I learned a lot of movements, especially for something like a front squat. For someone who’s never done weightlifting before, to keep my elbows up, I know there’s lots of different ways you can do it, you can cross your arms, but to keep your chest up and get down in the squat with a barbell in the front rack can just be kind of challenging, to be quite honest. So yeah, I think using your body weight and getting that foundation of good form before you start adding weights is great. And then the other thing that I said is, start with weights that make you comfortable. So I know speaking with working with a lot of females, sometimes a barbell is not what makes them comfortable, it’s dumbbells or kettlebell. And they can do a kettlebell clean, or a dumbbell clean, and that worked just fine. So start there, you know, if you feel like you just want to put two dumbbells on your shoulders to do a weighted squat, do that instead of using a barbell, but do what makes you feel comfortable at first and then kind of work your way up, because you’re always trying to learn, once you’re comfortable with it, don’t just stay with it, try to add and challenge yourself. And then yeah, I said, Don’t feel like you have to do everything that is prescribed to a tee, scale it down. And that’s kind of what Jerry just talked about, like if you have to do 40% you do 40% You know what, whatever it may be, if you can’t run for 15 minutes, you know, I know sometimes that comes up in programming and people freak out. It’s okay, get outside and move for 15 minutes, walk, run, you know, whatever it is that you need to do. So you get the idea. Yeah, be be smart about how you start, I guess.
Kyle Shrum
Be smart about how you start like that. Like that. I’ll go next, since I went ahead and commented on that. I would say one thing for newbies don’t buy all the things. At first, I kind of see that sometimes novices, they see other people with all this stuff in their gyms, they have all the equipment, all the gear, all that kind of stuff. Don’t do that. Don’t don’t go out and buy all this stuff. You know, it’s just, it’ll probably wind up. I think it’s kind of it would kind of become overwhelming, kind of like what Joe was talking about, like throwing too much at somebody. At first. I think if they have too much stuff at first, then it could become overwhelming. And then you abandon it and you just have all this stuff sitting around your house, don’t go buy all the things at first, just start small. And I would say echoing kind of what Ashley said, get good at the unsexy stuff. A lot of people like to use the weights, you know the barbell, that’s the sexy movement, the kettlebell, it’s the sexy stuff, get good at the accessory stuff, get good at the bodyweight stuff. Like what Ashley said, if you can’t get in the bottom of a squat of an air squat, don’t even think about touching a barbell. Like you don’t you don’t even need to touch it. And I would also say and this is coming from personal experience, get solid programming, which probably means you need to pay for it pay for automatic Comm. Exactly. Exactly. speaking from personal experience, I mentioned you know all the stuff that’s out there, all the YouTube videos, all the different websites, you can be a member of all the blogs, you can follow all that kind of stuff, I did all of that stuff, I got all the free information I could get even had a gym that I could use for free and buddy of mine had a gym in his garage, and was using it for free just using the free stuff I got on the internet, I would print it off and I would take it to the gym with me, and all that kind of stuff. And part of that was just my failure to implement. Part of it was there wasn’t enough accountability built built into it for me to actually stick with it. And so I would say get good solid programming from somebody that knows what they’re doing, which means that you’re going to have to pay for it. If you pay for it, you will value it more it will build in that accountability because you’re actually spending money on it. And so get something that’s good and solid, that’s going to point you in the right direction from the get go even if you’re not like paying for a coach. That’s okay. But if you’re paying for programming that means that a coach is writing it and they’re gonna have at least some idea of what they’re doing so get good solid programming from the get go.
Joe Courtney
So going back to your don’t buy all this stuff thing I think thinking for myself and a lot of other people I think people go through when you get into fitness, like a bell curve of like crap that you acquire like at first you just gonna start off and once you actually get going, you’re just like yeah, I think I need everything I need, like I need to wear everything. Like I need to take these pill packs because that guy on the front is jacked. For a while
Kyle Shrum
you got three pairs of shoes at the gym with you.
Joe Courtney
Yeah, exactly. And you got a whole bag, a whole like King Kong bag of like of junk that you just like, I don’t even open that thing. And you won’t need any of this. So just just skip the bell curve and just just don’t do it.
Ashley Hicks
My favorite is like the weightlifting shoes, and they walk into the gym, no matter what they’re doing weight lifting shoes on. I’ve seen someone run on a treadmill with weightlifting shoes on. Hashtag Air Force gym. Anyway, sorry, Josh going.
Joe Courtney
Ah, yeah. So the first is, so I’m going to kind of apply this to new people in general, and also new for us. Our programming is, whatever program you’re doing, make sure you’re knowing the intent of the things that you’re doing, whether it’s a program or even just exercise that you’re picking up know, why you’re doing what you’re doing. And not just like you saw somebody do it. And I know it might be hard to like, you actually have to learn a little bit, you don’t need to learn a ton, but just know why or what you’re doing. And what I mean is like, we do our briefs for the workouts. If we’re doing some conditioning, we usually tell you, okay, you’re just you just want to be able to sustain this for a while to to work on your sustainability conditioning, or your if we are doing dynamic efforts, like, hey, you’re gonna lift this weight, but you’re not just lifting it, you want to lift this weight fast. So whatever fast is for you, make sure you’re doing it at whatever weight that you can do it at. So make sure you’re doing some kind of intent, think about and we’ve even gone over studies in the past of how mentally connecting to what you’re doing and being dialed into what you’re doing versus just going through the motions. And I think it’ll might might help you be more invested versus because you’re not gonna see results like super, super fast. So if you’re just doing things, you’re just like, why the hell am I doing this, why I don’t even I don’t think I need to do this, maybe I should just do something where I go sweat for a little bit. So trying to know somewhat attentive what you’re doing. And as far as baselines, getting into strength, and, and building from there, I think stability work is super important. Whether it’s, we they’ve already mentioned not using the barbell, which I think is fairly smart. Depending where you’re at, dumbbells are great, but get into banded works, especially even for warm ups. And or as like a final thing that you do for your workouts that day is like do some high rep banded works to really work on your stability. lifting a band and moving a band doesn’t look sexy, it doesn’t look all that great, but you’re going to feel it and it’s going to be fantastic for you. Because that stability does so much for you in the long run for injury prevention to help be stronger, more explosive, everything is why I think ring dips are just far superior for any sort of other tips that you can like static tips you do. And when I was first lifting, even though I this is just luck of the draw, I only pick up dumbbells because I didn’t want to touch a barbell, because I couldn’t put much weight on it anyway. So I’m just like, I’m just gonna stay over here by the by the dumbbells. But that ended up being pretty good. And Derek kind of said before about not maxing out, you know, do a heavy one, not a full max out. And also, this is just to connect one of our past ama’s. If you’re guiding a new person, or you are the new person yourself, maybe don’t get on an aerodyne and sprint as fast as you can. Because you’re probably not going to come back to it or that person or that gym.
Jerred Moon
It’s an energy systems lesson.
Joe Courtney
Yeah. This one’s bad. What is that one? Don’t do that.
Jerred Moon
Why did that make me throw up? Yeah. All right. I want to echo what Kyle and Ashley said about adding weight, like what you should do before you add weight. I think weight is like alcohol and money. If you make $1,000 a month and you donate $0 per month. That’s what you do with money. So if you get $10,000 per month, I don’t think that you’re going to all of a sudden turn into a donator you know what I mean? Like more money doesn’t make you better. It’s just going to magnify who you already are alcohol. If you get drunk and you’re a jerk, you’re most likely just a jerk, and alcohol remove some of those things that you you know those, what do you call them the facade that you carry on about your normal daily life to where you actually are a jerk and the alcohol just helps you become who you really are. Hopefully, I have not offended any body with those two examples. But wait is this way is the same way. So weight magnifies deficiencies. So if you want to add weight to a squat and your squat squat sucks all weights gonna do is really point out those deficiencies and maybe break some of them. And so you want to make sure that you have really perfect form. The amount of time I personally spent this is after I’d been training already for I don’t know, let’s say seven to 10 years. Then I got more into functional fitness, the amount of time I spent on perfecting the new functional movements that I had not been doing is hilarious, like, a lot of time in my living room with a PVC pipe practicing over and over. I remember, I was in college when I first started deadlifting. And I spent a Saturday deadlifting in my living room, by myself with a PVC pipe watching videos, I’m talking about a Saturday, not like an hour, Saturday, the whole day, and still perfected that with weight going incrementally, you know, more and more. And my form is pretty good on most lifts. Now if you see any videos of me lifting or if you train with me, you’ll see that my form is pretty good. But that that wasn’t some natural thing. You know, I’m just good at it. It’s It was a lot of work. And it has been a lot of work. And I still focus on those things. Like when I post videos of me squatting, now, we’ve kind of talked about this. People tell me I can go heavier, right, though you could probably lift more weight, like no, if I lift more weight, my knees are gonna dive in, or, you know, my back’s gonna be out of position, something won’t be right. And I know it. If I add five more pounds to this, I know my formal breakdown. And that’s kind of my threshold. So I’m always trying to maintain really good form, even when I’m going to those upper levels. So spend an absurd amount of time getting things right is my my first bit of advice there. It’s okay. I think so comments and Hannah’s episode coming out later this week. I think everybody should listen to Hannah’s episode, but especially females who are intimidated in the gym, need to listen to Hannah’s episode, because she talked about just being in the basement and how relieving It is to be able to like just watch a video or do whatever and get things perfected and dialed in without having to feel judgment of other people. I never really felt that when I was a gym goer, because I just didn’t care. I didn’t care. But I know it’s different, like women feel a little bit out of place. Sometimes if they go over to the weight room, right? Like it was up until the 1950s where women had to ask permission to enter the weight room or something stupid like that. Right? It’s so I see where the psyche could could come from, but all that’s gone, right? So everyone deserves to be where you’re at. So never feel stupid. If you’re sitting there trying to practice something with just a barbell or just a PVC pipe, you need to make sure that you got you’re getting it right, that you need to be safe. That’s the the paramount. Rule number two of garage gym athlete right is don’t die. And that just really goes in line with being safe. And it is the second rule. It’s not the first rule. So there’s that. And then we don’t talk about the first rule, we don’t talk about first rule. I know the first rule. But uh, okay, so the second thing I have is base building, I wish I would have done a lot more of this when I started out. And so this would be my tip for people getting more involved or people. If you’re less than five years into your fitness journey, you’re still pretty much a beginner. And that’s why I said at the beginning of the podcast, you should probably listen to these tips no matter what, because everything I’m talking about right now, is not for I’m not talking to the people who are in the study who’ve never lifted a day in their life. And then they get thrown into this study, I’m talking to people who’ve been training five years, seven years, 10 years, like I had, when I decided that I was going to perfect my movement, I was already well into this people would have thought like, I was a really advanced training age, but I still knew things weren’t perfect. And so if you’re if you feel like things aren’t perfect, take it back and get it perfect. But then the base building part that I wanted to mention is with building a base level of strength and base aerobic endurance. So going slow and long on aerobic training, I think is something that you need to do we talk a lot about zone two, you need to be doing a lot of that stuff. Just running harder and faster is not the answer for speed. It’s not the answer for building the aerobic base, I thought it was for a long time. And I was always capped out on my aerobic potential, because I was doing it wrong for such a long time. So you need to build that base anaerobic conditioning. So doing those slower runs down two types of very important. And then also the same with strength. We’re talking a lot about barbell work. Joe mentioned starting with dumbbells, I think that’s phenomenal. Like starting with a dumbbell or kettlebell or just a barbell, and doing some hypertrophy work. So just building a really strong muscular base before you get into more the heavier things, I think is a really good idea because you learn how to control your muscles better. Like that’s all that old man strength is. I’m sure we’ve I’ve talked about this a lot over the years but old man strength is just neuromuscular coordination. When you were a kid and your dad was stronger than you, he’s just an older, wiser dude. He knows how to move his muscles and control them better than you do. Just because he’s been around longer and he knows how to control his muscles better. And I thought that was crazy because I started lifting at a pretty early age and I was, quote unquote, stronger than my dad. But I couldn’t open a jar of pickles like he could write. There’s like stupid little old man string things. And it’s just because you know how to, you know how to move them better, move your muscles better and control them. So that’s something that I would, I think with just using dumbbells, or just building muscle is something that’s incredibly beneficial. Because it helps you learn to use your muscles better before you start trying to exert something like dynamic effort, speed, or maximum effort, where you’re going really heavy. So those are all of my tips, tricks and ideas. That’s it. So I got it’s good.
Ashley Hicks
I think it’s good too. Because if you when you’re talking about learning later on, because sorry, CrossFit, but I had bad technique back form, and I had to relearn. And I think it’s so much harder to get those bad habits out, so that people who have lifted for forever, it is way harder, if you learn wrong, and then have to teach yourself over. Yes, coming from experience.
Jerred Moon
Bad movement patterns are very hard to fix, especially if you don’t, if there’s no mirror or you’re not doing video, you might just think that you’re doing it the right way. But you’re doing it the wrong way every single time.
Ashley Hicks
So 100% I used to look like a turtle.
Jerred Moon
Yeah. A lot of garage. mathletes hate on mirrors. I don’t I don’t I will never put one officially in my garage gym. But they are helpful.
Kyle Shrum
I’ve thought about it
Joe Courtney
can’t live up and do at the same time. I’ll just video.
Ashley Hicks
Yeah, that’s I like the video depends
Kyle Shrum
on the video too. But
Jerred Moon
I mean, I guess you could. I mean, deadlift, what? Why can’t you look and lift at the same time?
Joe Courtney
I feel like I need to be thinking about what I’m doing in my body versus what I’m doing in the mirror? Well, you
Jerred Moon
don’t use a mirror for max efforts. That’s your knee. You go to a special place for that kind of stuff.
Joe Courtney
Do you have a special place? Yeah. Do you ever like whenever you go to do your hair in the mirror? Do you ever like when you need to do something precise. You like, Oh, I need to adjust this and you move your hand the wrong way. I feel like that’s what I’ll do in the mirror like cannula justice ship runway
Jerred Moon
already? I do that on zoom a lot. Not in the mirror. Yeah.
Kyle Shrum
I think Joe just gets distracted by himself in the mirror. And it’s just counterproductive.
Jerred Moon
No, I never know what
Ashley Hicks
I’m with Joe on this one. Like, I don’t like the mirror I’ve done. I don’t know, I’ve lifted in a bro room. Because that’s what you got to do sometimes when you’re on base. And I don’t like it. So I just find a point like a wall or something. And that’s what I’ll look at. And then
Joe Courtney
the weird guy that everybody’s face in the mirror on the weird guy that turns around is facing what exactly.
Jerred Moon
You’re looking at everybody else while they don’t do. Yeah. Awkward.
Ashley Hicks
I’m the same way I’ll turn the bench around. Because the benches all the benches are always lined up in front of a mirror. So if I have to do any of that mess,
go around.
Jerred Moon
Yeah, Scott and I when we were doing side planks when you were here, we were facing each other. On the side planks is my fault. It was my fault. So we both were doing side play that actually,
Ashley Hicks
I was doing side pegs, but like facing
Jerred Moon
opposite of them. We were both doing side planks facing the same way. So we’re both like on our right side point in the same direction. But then when it was time to switch, I flipped my body over this way to go left. And he rotated, which is the smarter decision. And now we’re staring at each other during side plank.
Ashley Hicks
Hey, deep combo.
Jerred Moon
Yeah, Joe saying that’s what he likes to do. So
Ashley Hicks
Oh, man, we get into the workout.
Jerred Moon
Yeah, just briefing it.
Joe Courtney
Yeah. All right. So fat and sugar. So you’re there is a no heartrate monitor version of this that we have up that we’ll have on programmed in the app, I’m going to be the heart rate version. And that is you’re going to do eight minutes in zone to have a run row or bikes zone to 60 to 70% of your max heart rate. And then after gate manager, you’re going to do two minutes at zone four. In case you aren’t good with numbers, there’s a zone three in between two and four. So it gives you two minutes, add zone four of burpee pull ups. So recording your reps of the two minutes and you will accumulate 100 burpee pull ups. So that means if you get 20 done in the first two minutes, then you have to go back to the minutes of zone two, then the two minutes account canopy reps. And you will do that sequence circuit for and repeat that until you get 100 burpee pull ups, competitors where a 20 pound vest. And then after you get 100 burpee pull ups, you rest five minutes and tally up. Oh wait after five minute period, tally up how many minutes you spent outside of two, four and five. So that means three and And that’s how many for every one minute you spent in one or three, you will do 10. penalty. burpees
Jerred Moon
Is this a penalty? burpees on there?
Joe Courtney
doesn’t mind.
Kyle Shrum
This Joe is saying what he wants to see,
Jerred Moon
it is possible to do this workout with no burpees at the end,
Joe Courtney
you’re gonna need
Jerred Moon
a minute. It’s a minute, right? So it’s a minute it so you could spend 58 seconds in zone three, and your transitions.
Ashley Hicks
Have you done it without having to do burpees that is irrelevant.
Uh huh.
Jerred Moon
It is technically possible. No, I haven’t. I have not done it. But I aspire to it.
Joe Courtney
So maybe if like you do this, like during the Halloween time when they have those like 100 corn mazes, you run into the coordinates. Eight minutes, somebody jumps out and scares you. And it’s like, Alright, cool. Now I got to do these. Yeah, hurry up.
Jerred Moon
Go into two to four is the the easy part. It’s going back down to two. That is the hard part with skipping done three. I mean, I do remember the first time I did it. I didn’t do that many burpees at the end, though. Like there weren’t. It wasn’t like, a lot of minutes. So I know some people that’s not true. I know some people reporting like 100 burpees and stuff, which is funny.
Ashley Hicks
The first time I did this workout, my variable failed.
Jerred Moon
cosbaby I said it was funny. Yeah,
Ashley Hicks
well, it was not funny. I was very workout.
Jerred Moon
I love. I love heart rate workouts in general. For that reason. Hate is such a great mental test if your heart rate monitor messes up, cuz it’s me too. I’m not throwing shade on anybody. I will get super pissed off if my heart rate monitor does not cooperate. Like I’ll get I’ll start getting pissed off because I just know I’m not in that zone. Like I was on a we talked about it when I first got the Garmin and I was trying to rely only on the wrist. And I’m on the bike. Going as hard as I can like, I feel like I’m about to vomit and it’s like, good zone to work. I’m like, No, it’s not.
Joe Courtney
This is not going to work at all. But yeah, hurry monitors can be frustrating, because you need one of those bikes with the heartrate monitor in the seat.
Jerred Moon
Yeah, that’s not a crotch monitor.
Ashley Hicks
Anyways, ladies, to my ladies out there. 14 pound vest, not 20. So I feel like I need to go through all the meet yourself Saturday. So I’m like, do the female competitor level weights
Joe Courtney
to just the woman for the job?
Kyle Shrum
Right? Like you volunteered.
I said I would do it.
Ashley Hicks
Anyways, I said except the burpee penalty. And make sure Oh, that was the other thing about this. Make sure your vest is strapped down. My best was hitting me in the back of the head for the first set of burpees. But I didn’t want to stop.
So there
Ashley Hicks
was a bruise back there. And then I finally strapped it down. Why was zone two running? aka jogging silent j there? And then the tunes for this would be Lincoln Park in this moment or architects? You’re welcome.
Kyle Shrum
So, rule two at garage mathlete is don’t die. But concussions are okay. Not not a real rule. So we already covered the heartrate monitor thing. That was one of my points. Make sure you got a good one. I’ve talked exclusively extensively on exclusively and extensively.
Jerred Moon
That’s both
Kyle Shrum
on my Fitbit troubles. So.
When’s your birthday?
Jerred Moon
When Yeah, we’re gonna come together here as a team. Yeah.
Kyle Shrum
It’s in November. So
Ashley Hicks
we’ll give him a Valentine’s Day gift or something. Did
Jerred Moon
we wish him happy birthday?
I don’t think we did. You know, I put
Kyle Shrum
it out there. But nobody responded. Anyway, I was gonna say that. It should be this workout should be a little different with the new mF zones, the new maps zones.
Jerred Moon
That’s what I was gonna talk about.
Kyle Shrum
Yeah, yeah. Jared cover all that I was just gonna throw up that I do know for free. Yes, you know, that that’s there. And then I would say the most important part here in this workout would be the burpee pull ups, you need to get them done as fast as you can. So I would say as music, listen to music that keeps you pumped up for both burpee pull ups, don’t worry about the zone to stuff. Get something that’s gonna keep you amped for those burpee pull ups, because that’s the important part.
Jerred Moon
So I found a new music strategy.
Ashley Hicks
Oh, no, here we go.
Kyle Shrum
Strap in. I just
Jerred Moon
tried it last night for the first time. So I don’t know if that’s something I’ll continue to do. But basically there are a lot of intervals. And so I just went to Pandora and I have a Like a workout radio station. Yeah. And I just did a new song, every interval. And there were 20 something intervals last night. So a bunch of different songs, but I would never finish a song. It would be a new song, fresh new music every single interval. Like I told you it’s a new thing just
Joe Courtney
called a Power Hour.
Jerred Moon
I just I just need like a I need enough of that song to get me motivated. But then after I don’t, we’re done. All right, next artist. And you only
Ashley Hicks
have 30 seconds rest before you
Jerred Moon
go back to your 30 seconds. Exactly. That song spent. It’s not getting me like motivated the same way. The first song was oh my goodness.
Ashley Hicks
Well, what about songs with long intros?
Jerred Moon
Skip? Yeah, like, I think Greg Metallica came on, like really long intros.
Kyle Shrum
So some other sounds too.
Jerred Moon
Yeah, like it’s started. And I was like, I’m 45 seconds in, you haven’t even like done anything. So skip, Bo,
Kyle Shrum
is probably harvester of sorrow or something, it’s actually on my playlist. It’s for lifting, though, intervals. Alright,
Jerred Moon
so I wasn’t gonna talk about math, if you have done your maximal aerobic function, heart rate, which is not gonna be a lot of athletes listening to this, if you have used a spreadsheet, though, and you do have those, this workout just got a lot harder for you. Not really, because of the zone two, what’s cool about the new math, heart rate zones, if they if it does, did make an adjustment for you, and that’s not true for everybody is your zone two gets a little bit higher, which is cool, because you can do more work while maintaining zone two. But what sucks about it is it raises your zone four. And that’s where I’m at, and basically hating most BCT aerobic workouts now that where we touch zone four, because my zone four, got bumped up quite a bit to where I’m like, this is really frickin hard to get into zone four, like I’m spending a lot of time in zone three, when otherwise I would not have so I think I might get my ass handed to me on this workout because of my new zones, but I’m going to try it out. So if you that’s not really advice. It’s just like, here’s this common. Good luck. If you’re doing the map zones. Other than that, I would say recovery we have covered on the podcast. laying on your side in the fetal position is the quickest way for heart rate recovery. That’s not a joke. That’s actually science. We covered a long time ago. So I would say after your zone for burpees, burpee pull ups, lay down fetal position, and just try and recover quickly. To get back down to zone two. That makes sense.
Yeah, yeah.
Ashley Hicks
I’m just like, your time is ticking by though. You’ve got that eight minutes. But
Kyle Shrum
you’re jumping straight in eight minutes, right?
Jerred Moon
Yeah, but you’re not you’re if you’re in zone three, you the eight minutes hasn’t been good.
Yeah, I mean, what?
Jerred Moon
It’s eight minutes of zone two.
Ashley Hicks
That’s not how I did it, which is probably I had very many.
Kyle Shrum
Oh, it was just you go into eight minutes. And yeah,
Joe Courtney
yeah, basically.
Jerred Moon
Start so why would you have to learn to designation if you’re just in zone three the whole time
Ashley Hicks
to get back down to it, which is what I thought was like the whole point, like trying to like
Kyle Shrum
none of us have done this workout correctly.
Apparently,
Jerred Moon
you’re not doing it wrong. But if you’re trying to avoid the penalty, you want to just Whoa, okay, let me let me say cheating. is not really cheating. Okay, let’s talk. This is
Kyle Shrum
why he’s never had the penalty. burpees.
Jerred Moon
I have I said, I’ve never actually done it without saying but if you are taking like four or five minutes to recover, I retract or redact that advice. I’m talking about if it’s only going to take you 15 to 30 seconds to get back to zone two, which I think is a healthy amount of time for only two minutes of zone four. I would get back down into zone two as fast as I can and then go.
Ashley Hicks
Alright, I’ll give myself 15 to 30 seconds before I start this time.
Jerred Moon
Yeah, if and I do complete 100 burpees do the same. I do completely retract that if if it’s taking you like four or five minutes for heart rate recovery, then it is defeating the purpose. Like you’re just your host.
Kyle Shrum
So you’re just taking a nap at that point. Yeah.
Jerred Moon
We’ll give you a blanket. I should have saved this for my update. Can I do it now? And then we can.
Yeah, go for it.
Jerred Moon
So Ashley says yes. So Emily and I, we bought a weighted blanket. She hates it. So she told you about it.
She, of course she did.
Jerred Moon
Okay, so someone sent it to me. I sent it to her and she bought it right away, which is not normal. And I was okay. I guess she really wanted that. So we got the weighted blanket, but a normal weighted blanket is about eight to 10 pounds. This was a 25 pound weight. And I love it. She hates it. So we don’t use it, because I tried using it on just my side of the bed. And blankets don’t work like that. Anyway,
Joe Courtney
it’ll be a 40 pound like it.
Jerred Moon
Exactly. It was. It was a it was too much and I tried it that way. But it is a brutal It was a brutal blanket. That’s all I have to say that was a
Joe Courtney
real chore.
Jerred Moon
Yeah, no, it’s it’s funny how heavy it is. I asked because I asked if we could put it on because Scott and Ashley stayed with us. I asked if we could put it on their bed. And I just wasn’t gonna say anything and see what you guys said the next day. But Emily was like she said that wasn’t nice. So I didn’t know if I already
Ashley Hicks
it was already a weighted blanket if
you will.
Ashley Hicks
There was like two quilts. A comforter, a sheet.
We like kick off all the things cool Texas winters.
Jerred Moon
Yeah, it was done. So anyway, if you guys want to try a way to blanket those are the the two nerd will ship you one. takers? Well, that’s what we were gonna return it but there are a little clause in the thing is you have to pay return shipping and return shipping on a 25 pound blanket. Might as well just keep the damn thing. Right. So yeah. All right. Hopefully everyone.
Kyle Shrum
No one’s listening at this point. So
Jerred Moon
stop recording. Okay, well, if you are still listening, and you’re not one of our athletes, go to garage, gym athlete comm and sign up for a free trial. That would be awesome, because then you’ll be doing our training, and you’ll be a better human. As we talked about today, the real takeaway in the study is programming matters. And you’re going to see more progress if you’re following programming. So do that. But that’s, that’s it. That’s all I have for ending announcements, all of our athletes who are following the programming, welcome to 21 crush it this year, and try harder than you did last year.
Joe Courtney
So I got