Hey, Athletes! Lifting to failure may not be the way to go for your training! Make sure to check out the newest episode of the Garage Gym Athlete Podcast to learn about this and more!
Episode 111 of The Garage Gym Athlete Podcast is up!
For this weekâ€™s episode the guys are back at it again! They cover a study about not lifting to failure. The guys talk about their takeaways and how to Kill Comfort! This weekâ€™s topic is another AMA. Matt asks about working out fasted for weight loss purposes. The coaches give their best advice for working out early in the mornings and how to achieve the weight loss youâ€™re looking for. This weekâ€™s Meet Yourself Saturday workout is Patriot. Make sure to accept the challenge and crush this one!
If you havenâ€™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 58-MINUTE EPISODE WE DISCUSS:
- To Failure or Not To Failure
- PatriotÂ Â
- Ask Me AnythingÂ Â Â Â Â
- Volume and VelocityÂ Â
- Tips For MYS
- 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:Â
Study of the WeekÂ
- Resistance Training With Different Velocity Loss Thresholds Induce Similar Changes in Strengh and Hypertrophy
Garage Gym Athlete Workout of the WeekÂ
Be sure to listen to this weekâ€™s episode:
Related Resources at End of Three Fitness:Â
- To Failure, Or Not to Failure, That is the Question
- The Art of Weight Loss (what no one talks about)
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 Moon 0:02
All right, ladies and gentlemen, welcome to the garage gym athlete podcast. We have the crew here minus Ashley. Gentlemen. How’s it going?
Joe Courtney 0:13
I’m back. Hi.
Kyle Shrum 0:14
Jerred Moon 0:15
Oh, yeah, Joe on.
Joe Courtney 0:18
Forgot, oh, Tom, and get back out back down to business
Jerred Moon 0:22
hurts a lot worse when Ashley’s gotten just Alright, let’s get into it. We have a fun study today we’ve kind of already done this a little bit, but we’re gonna do it some more because the study was a little bit different. The name of it is resistance training with different velocity loss thresholds and do similar changes in strength and hypertrophy hypertrophy. I did that on purpose because the actual study misspelled strength? And I think it’s, it should be called out like, I mean, it’s published in scientific literature, and they misspelled the word or I’m not familiar with what strength is their strength people not not, are their numbers people, not word people. I mean, I could very well be the dumb one here. So I don’t know. They’re like, just so you know, Strank. Here’s the definition. Anyway, let’s get into it. It was seven went women and three men with at least two years of training experience that participated, they were plus or minus 4.3 years away from the age of 23. Body Mass Index doesn’t really matter that much. But they had a mean resistance training experience of 4.5 years, and the study was nine weeks long. And the purpose of the study was to compare changes in leg press and leg extension, strength, quad hypertrophy, and rate of force development when terminating each set at either a 15% or 30% velocity loss threshold. So to put that in simple terms, when you start moving a little bit less fast or more slowly, that’s when they would terminate, meaning you know, you’re getting fatigued, you’re getting tired, and I think that that’s a pretty good gauge of when you’re starting to lose more specifically, your power. I’ve seen and we’ve all seen it, we in garage mathlete group, people posting one rep maxes that are painfully slow. And if you see a max like that, you have a max like that. What you need to work on isn’t necessarily your wonder max strength anymore, it’s your power. And I’m going to talk a lot more about that you need to become more powerful to become a stronger athlete. I’ve written about this for years, I’ve talked about it for a long time, just the missing element in the strength in people’s strength program, typically is speed. And that’s why I really like this study overall. So this study had a within subject design, so each participant served as their own control. The 10 subjects trained the leg press and leg extension twice per week on non consecutive days. Like I said, one, one leg terminated sets, with one it exceeded 15%, velocity loss and the other leg terminated sets after achieving a 30% velocity loss. I don’t think I need to get too much more into it. We can talk about the programming a little if we want, it seemed pretty solid, they did do leg press and leg extension, not our favorite movements here garage, gym athlete, but from a scientific standpoint, those are those are pretty decent, they’re they’re not on the Smith machine. And, you know, they are able to, you know, measure things a little bit better when they’re using these pieces of equipment. And that’s all get into gentlemen, what did you think of the study?
Joe Courtney 3:46
So my first thoughts for this has happened in a couple of different studies. But having two different lifting practices or loads for both your different legs is just gross. To me. I find that so awkward and weird when they do that, I guess it’s they’re really trying to compare within the same person. But like, I would never volunteer for something like that. But other than that, you know that the people that they train for two years, I didn’t really specify for how much training or what were training they did before. And yeah, that’s just another case of reps in reserve or not training to failure can be good. So to me that’s for intensity, you know, for people that need to not be as intense with their training or go as intense then this is definitely something to adhere to with your with your training in general and the fact that you don’t you just don’t need to I liked that in the study, they made volume, the same across all all thing all domain or whatever. So like even if one group was doing the 15% or 30% they still equated out on there I think are the requests that or something. So that total volume was the same so they can’t say okay, well This one did better because they did more volume both, they took that out. So that is and it’s still equated to the same results, I think for applying this for athletes and such is how they were doing it with a lot of these studies, when they did the reps in reserve, usually, the reserve marker is the velocity change. So this one was 15, and 30. Other ones have been up to 50. So even in your own train, I mean, you’re not gonna be able to know exactly percent wise when your velocity changes. But when your form is breaking down, when you start to feel going slower, usually you can tell you know, four, or five, six reps, they’re all the same, but right when you start to have that, you know, a little bit of a sticking point and you’re still moving, but it starts to slow down, maybe another rep after that, and you call it quits for that set. And I think that’s how it can be applied to our athletes and more. So for accessory work, instead of like, the strength is usually, you know, you’re set on your percentages, especially if you’re going heavier. But accessory work judging your velocity, and using this reps and reserve is a great thing to, to know that, you know, you’re still you don’t need to go to burn out and the accessory work that you do. Especially if you adhere to a certain you know, velocity point, then you’re gonna be you’re gonna be just fine. So this is more science to backup all that. And lastly, there were some other studies that were compared, and a few of them had concurrent training studies mentioned. And even in the current training studies, where did the max effort sets first reps and reserve results are still the same. So even concurrent training will be just fine with the reps and reserve method. But, Kyle, what you got?
Kyle Shrum 6:41
Yeah, I agree with everything, everything that you said, and I think reps and reserve is a great tactic for garagem athletes to use, especially since it’s kind of hard to track your velocity, it’s kind of hard to track your your bar velocity, things like that. We just, I mean, unless you have the technology to do that, it’s kind of hard. And so instead of doing that, just say, Well, I feel like I have five reps left. That’s where I stopped and things like that. So that I think that’s a really good indicator. And also another indicator, like he said, Joe, is if your form starts breaking down, that’s a good time to say, okay, which we tell we say that all the time anyway. When we get to a point, especially in our meet yourself, Saturdays, we’re like, Hey, this is you’re supposed to put yourself it’s going to be more intense, those kinds of things. But we still want you to be really mindful of your form, we want you to be mindful of your technique, we don’t want you to be hurting yourself by just trying to go hard and go fast. So anyway, I would also say, I would like to see a study of it. And maybe some of the other I didn’t really look at the other the other studies that he that we had in the breakdown, but I would like to see if it translates to other movements besides just the legs. I would like to see, you know, can we do? Can we do like shoulder presses can do bicep curls? Can we see the same kind of stuff in in other movements besides on on the leg press, things like that. That’s the only other other thing I would say.
Joe Courtney 8:19
Yes, you don’t need to run the rack anymore or for for your curls. Right. cramps?
Unknown Speaker 8:27
Yeah, cool. No, I agree with both Joe and cow. It this study reminded me of another book that I read. And this was well, well before I joined GGA, but it’s like Pavle. Pablo slotsmillion is the kettlebell guy, I guess. He had a book called naked warrior that I read. And basically, it’s for people that don’t have a like a gym setup. But it’s essentially it’s just the grease the groove method, like all day. So you know, you’re, you’re never really training to failure, you’re always just popping out, you know, a few sets here and there throughout the day, and kind of reminds me of our push up grid that we like to do as well, um, you know, you’re just, you’re just building that, that constant, I guess, successful movement, and he calls it a practice more so than training. And I think that’s, that’s kind of what you know, it’s kind of what we’re getting to is that you don’t have to kill yourself during every workout, you know, it’s, it’s more of a, you’re teaching your body to lift this thing properly. And the more so that you do that, getting closer to failure, the more so that the more so you’re going to either get injured or you might start training some some bad movement patterns. So that was the gist reenter the study. That’s With that reminded me of and I’m finding ways I guess, to get good solid movement without break down a form is, is going to be your best bet.
Jerred Moon 10:13
Yeah. So just to kind of highlight some of the study again, they were looking at strength hypertrophy, which is muscle growth and rate of force development, there was no change in the rate of force development really in either group, but strength and hypertrophy in both groups increased at about the same amount. So I want to make it very clear that training to failure is not bad. As far as results are concerned, it’s actually right on par with going a little bit less than that full failure. So I want to make sure that that’s clear. It’s not that one’s better than the other, but it’s just more of a surprising thing to find out that training with reps and reserve or a little bit less hard than you absolutely can, will result in the same results when we’re looking at muscle growth. And overall strength like one rep max, which is, which is awesome. And one thing I say all the time is try harder. But this is actually the science of trying less hard. And, you know, that’s, it’s the combination of both that I think that we need. Because I think if you are someone who is is chasing a one rep max, or your power lifter, or something like that, you’re you’re gonna have to just see what those feel like that 90% that 95% that 100%. On the barbell, like you just need that you need to feel what that stimulus is occasionally. But this should be very comforting for people looking for strength or muscle growth gains and the in realize, Hey, I don’t have to go that hard. And I can still see all the same results. So just know which camp you’re in. If you’re, if there’s no real reason for you to get above that one rep max, then you’re fine. And I know that we chase one rep maxes for like PR shirts and all this other stuff. But to a point, and this is always what I want to get across to the athletes, like my back squat is in the competitor level, like a lot of my lifts are. And I’m just good there. I might I might even be 100 pounds better than that in some of those lifts. But I don’t care. Like I’m not chasing my deadlift getting the 600 or 700 knock on this continuous path for prs. There’s just a certain strength level that I want. And that’s where I want athletes to get to be okay, I want my squat and established and i’m i’m happy if I’m in established, or I want my you know, deadlift in established area, which is just a, an area we have in training, if anyone’s familiar, we have a bunch of different parameters for these things. And I’m okay with it being there. Like that’s where I’m satisfied, I’m no longer chasing something bigger and better. And so I want people to kind of take, you know, there’s a PR mindset, but then it gets out of hand real fast. And it’s not necessary to always train as hard as you can. The actual conclusion from the study said performing velocity based resistance training with low and high velocity loss with equal training volume resulted in similar effects and maximal and explosive strength in addition to muscular adaptation. So just kind of what we’re we’re saying, but how has a lot more to do with your velocity. If you’ve ever done one man, one barbell, ie mom, so every minute on the minute, you’ll be very aware of when you’ve lost your velocity, like it happens to somebody like we do 10, four reps of every minute on the minute for 10 minutes. Maybe it’s like minute seven, you’re like, I’m not moving anywhere near as fast as I was meant wanted to. And that’s where you’ve lost that velocity. And you’re just kind of putting in junk volume after that. But the goal is to try and move fast through all of those repetitions. So overall, all my takeaways, I have a few lifts listed, one, don’t skimp on volume, you still need to put in the reps. Just because you can go with a few reps in reserve doesn’t mean this is easy. If you actually look at some of the like, if you were to equate this out to percentages of one rep max, we’re talking about instead of list lifting at 90 to 95%. We’re lifting 7075 80%, those are still hard percentages. This isn’t like, Oh, I can just lift at 30%. But match volume and everything’s gonna be the same. We haven’t seen any literature that aggressive yet. It’s like they’re relatively close to the same, but one’s just a little bit less hard than the other. So don’t skimp on volume. Second thing, lift fast. So have dynamic efforts in your program. If you follow our programming, you’ll be fine. We program things like that. Don’t judge a workout by how spent you feel. That’s a horrible marker of whether or not you had a good training session and leave some in the tank while you’re actually training. It’s okay to not go all out. And so that’s kind of my my main takeaways from having read the study and just our athletes in general. How would we encourage the athletes to kill some comfort with this information? Today
Joe Courtney 14:59
I’d say hi On what I kind of already hit on is, when you’re doing your accessory work, pick a load that you want to lift for what you think your your rep range is going to be, or whatever it’s broken. But go until you feel that velocity breakdown to where, like you’re going at a certain speed and then you get to a rep and you start to slow down, maybe go one more one or somewhere after that, and then you’re done. So you’re not to failure. Even if it’s not as it doesn’t match the sets exactly, but just try it try out judging your your sets on when your velocity breaks down.
Kyle Shrum 15:34
Both a kind of what you were saying, Jared is keep your intensity high. This can be you know, if you say you hear a say well keep some reps in reserve, things like that, it can be kind of tempting to say, Okay, well, I don’t have to go as hard here. Because I’m, because I’m not going all out, I’m not going to failure. But know what you need is you need to keep the intensity high for the reps that you are doing. So that you can actually get the stimulus out of the training that you need to. So it’s not just because we’re saying keep some reps in reserve, it doesn’t mean that we’re telling you to be lazy. And we’re especially not telling you to be lazy, because if you get lazy, then your form starts to break down as well. And like we said, we don’t want we don’t need for breaking down either. So I would say keep the intensity high, especially if you’re focusing on power, power intensity kind of goes together, if you’re not being intense, you know, you’re not really working on power. So keep the intensity high. Even if you’re leaving some reps in reserve,
Joe Courtney 16:28
just add a little more to that. Like if typically, if you’re going like max effort type sets, your rest intervals in between sets are going to be a lot higher. But since we’re doing reps in reserve, you can back off your rest some to kind of dial in a little bit more intensity as well.
Unknown Speaker 16:43
That was mommy’s just pay attention to how you’re feeling in the moment. And we’re not, like Jared says all the time, we’re not a we’re not machines, or every day is going to be a little bit different. Follow the program as closely as you can. But if if you get to, you know, three of three or five reps or something like that, and it you know, it feels like it feels like number four, you’re gonna have to set it down or you’re gonna have to compromise. And that’s your kill and comfort is just a lot of letting your ego get in the way of actual progress.
Jerred Moon 17:18
Absolutely, yeah, and I have a, I have a video, maybe we can post it in the show notes where I did a side by side video of my max effort deadlift at 500 pounds. I don’t remember what the other way is somewhere between 520 and 540, I think. And I put them side by side. You know, as soon as the lift starts off the ground, you know, there, it’s it’s going at the same time. And the 500 just looks god awful, you know, like it, I got it up, it was slow. But then I mean, it was like, I don’t know, if it’s like a year or two years later, I started, I did a lot of dynamic effort work. And that’s where one men one man, one barbell really like came into play. And like we started programming and a lot more, but I really focused on my speed more than anything else. So now I’m lifting, you know, significantly more weight. And I did it faster. And so that’s and it looked a lot better, you can tell my form was great, I probably could have lived it a little bit more. And that’s the difference here when you’re focusing on this philosophy, which is that the ultimate takeaway for their you know, their study, really, that has everything to do with velocity, and how that can how it equates to the same. And so kind of on everyone’s point, I think we have a mixture of the same, you have to focus on how those reps are being done. I think that’s kind of what Kyle was talking about is like, yeah, you can go a little bit less heavy, but you need to focus on the intent and the speed of those repetitions. Because just trying less hard is not going to equate to better results. And ultimately, my biggest killing comfort. You know, task for everyone is just live to fight another day. All right, like it Joe mentioned, if you can rest a little bit longer, or you know you have more in the tank for the same training session, or you have more than the tank for the next day, daily over decades is coming into play here. I would rather be able to train every day for longer periods. Then kill myself today in need, you know, an actual 48 hours of recovery before I can lift again or do something I’d like to just be able to lift every day if I can, in some capacity. So live to fight another day. Don’t worry about being so intense. I know David Goggins says to do that, I know, CrossFit says to do that, but we’re saying don’t do it. And we’re talking through science. Alright.
Unknown Speaker 19:44
Well, I think you know, just try harder can go one of two ways you can try really, really hard during a workout or just try harder could literally be every day putting in some work that is going to move you to I mean, it’s your it’s, it’s your daily over decades and you just like you said is it’s just tried harder, but it’s it’s throughout a long period of time. So I think people get so wrapped around the axle of appellant and sensor needs to be.
Jerred Moon 20:11
Yeah, just it’s like the whole killing comfort principle. I feel like people miss the point sometimes of like, what the comfort is for that individual. You know, if, if you’re accustomed to training really hard every day and killing yourself in the gym, what would be uncomfortable for you would be trying less hard, even though knowing science says you’re going to see the same results. That’s the comfort that you need to go, you know, it’s going to be different for everybody. A lot of people are accustomed to working 12 hour work days and never seen their family. Okay, what can come for free, you might be backing that down to an eight or nine hour workday and actually trying to devote some time to your family. It’s not working more. It’s not always more and harder to kill comfort. It’s what is it? What is uncomfortable for you? And that’s most likely the the area that you need to focus more time. Right. Alright, let’s get into the topic. We have Matt Lindberg. And he says one year garage mathlete strength track loving it. Shout out to Joe he didn’t say that I did. I work out between 4:45am and 6am. Typically, I’ve tried working out fasted but I kind of collapse about 15 to 20 minutes in a cent pre workout. And uh, you can bar or Apple and no sponsors there except for the Apple Apple is official sponsor, and I feel energized and can get after it. Problem is I’m the strongest I’ve ever been, and also still quite fat. I was hoping intermittent fasting might help move the needle. But the morning workouts are an absolute grind. Grind when fasted, I started getting two to three one hour zone to workout and starting last week and trying to be less of an idiot about my diet. Thank you. So what advice tips can we provide to Matt looks like he overall trying to lose weight, wants to implement intermittent fasting may or may not be a good strategy for him. But it’s when he does it. It’s crushing his workout performance. But he still wants to lose weight. So how can we help Matt out?
Joe Courtney 22:17
So being the strength track master and on strength myself?
Kyle Shrum 22:22
Oh, he’s mastered it? Yes. No,
Jerred Moon 22:24
we were the name is trackmasters. But we have I don’t know if we announced it publicly.
Joe Courtney 22:28
Yeah, no. Well, we can call him vd the shred track master for all for a long time. So it has been more of a behind the scenes beyond Easter Shredder. Track master. Yeah, well, that too. He’s for sure. And also being on strength. I think I’ve been training fasted for like two years now. And I’m just gotten so used to it. But it wasn’t always the fact. But you can for sure do especially strength strength workouts, because a lot of times, yes, our volume is a bit higher. It’s not always high intensity, or really, really intense slides, it’s going to be more a lot more volume base, but you can for sure, do it and still get your strength gains. I mean, I did hit a 20 pound back squat PR this year, and I still train faster all the time. Now, if you’re new to fasting, though, I think it’s good to start on rest days to actually acclimate to fasting first before doing it on training days. So if you train four days a week, then on the weekend, or those three days, try and do a 14 to 16 hour fast just to get you’re used to it so that when you’re you just regularly functioning in your daily life fasted before you try to mix some training with it. So that’s one of the main things that to help with facet part. I think for energizing for workout and we just did a study recently on things like that. But honestly, this the ascent pre workout you can probably drop that could be a crash in and of itself, honestly. Not even just like fuel wise. But yeah, intermittent fasting could still be fine for him. When you do start that and maybe start those on days that are just lifting because there are days where we just lift we’re not doing circuits way to Gary’s or intervals or anything like that. So maybe on just a shredded straight lifting day, it might be good to start with you’re trying out for an intermittent fasting or something and then have something ready to go right after. But that’s what I would recommend for now. And he’s already hitting a bunch of zone two. I mean, you’re fine there. You’re actually doing a lot of zone two a lot more than that average. So that’s fine. And then obviously quality of food, but I’m sure somebody else might hit on that anyway. So let’s go to Krampus
Unknown Speaker 24:39
Jared, you don’t want to go You were your seemed a little sore because I jumped in earlier. too early. Or too late, I guess. last podcast right.
Jerred Moon 24:49
Let’s see if all my points get taken but so far. All right. Cool. Get rockin scientific here, if you guys.
Unknown Speaker 24:58
Yeah, so I’m on echo. Just a little bit, you said to do it on rest days? Yeah, there’s no real hard and fast rules on when to intermittent fast I did. I’ve struggled with this for a long time, just you know, having a, having a day job. It really, it really is not great for training, just because, you know, the the perfect windows, whatever. 1010 to two. But, I mean, that’s, that’s virtually impossible, unless you just have a great job and a great sort of setup there. Yeah. Like how I guess. But um, I’ve, you know, you could do it on your wrist days. And that’s when that’s what I did for a long time, I would, I would fast on those two or three days, and that was the only days and then I would make sure that I had an RX bar, you know, something, not a sponsor, something similar to that before, just because, you know, it’s quick, it’s fast that it’s a lot of sugar, you can get it in there. And, and you may feel different, but then eventually just dropped it. And, and I know, this is kind of a crappy answer. But maybe you just need to struggle for a little while until you get used to it. And, or maybe it just doesn’t work for you at all. I mean, there’s so many. It’s such a, like a personal issue that you got, because you know, we’re all just built different. So maybe, maybe you should try something like a teaspoon of honey. I mean, I did that for Murph several times, just because it gets in there so fast. And you know, it’s really all you need for when you start to lose your glycogen. But eventually, I mean, not now it really doesn’t matter when I train. I don’t eat until 1130. Every day, I have some coffee at some point. But it doesn’t matter if I train at five, or if I train at 5am. Or if I train at 5pm. I don’t eat until 1130. And I’ve just I’ve gotten used to that. And it may even been a mental thing at the beginning. You know, the more you learn about it, the more you realize that generally for an hour workout, there’s enough carbohydrate in your body to for you to fuel you. So it may just be a test of your patience. That’s really all I got cow. Got anything I had champions just told you to suck it up for very long.
Kyle Shrum 27:30
Yeah, yeah. Just say try harder.
Joe Courtney 27:35
Try a little more. Yeah.
Kyle Shrum 27:38
I’m just gonna be I’m just gonna be selfish. And I’m just gonna say, Matt, you need to come join concurrent training elite. That’s what you need to do. You’re already one of our DJs, you seem to already have, you know, because you said you No need to quit being an idiot about my diet, like you already know, you know, food quality, sleep quality, you listen to all the things, it sounds to me like what you need is a little bit more accountability, somebody kind of helping you stick to the small habits that you need to get you over the hump. Because you’ve already made some great strength gains, and you already know all the things, but you just need to dial in a little bit more, there’s a bunch of questions that I would ask you. If we were on a coaching call, just about talking about the elements, talking about what the rest of your diet looks like during the day, all those kinds of things, talking about adapting to fasting, like what trampas was saying. And so that’s those are things that out that I would cover with you in concurrent training elite, those are things that we talk about all the time, in our in our coaching group. So I would just say, get some get in the coaching group. That’s what I would say. Because I like, like, Joe, and like Travis, I’ve done intermittent fasting for a long, long time. And when I was an athlete, and I was in coaching with Jared, that’s one of the one of the things that I did, but there were other habits that I had to implement as well over time. But I lost, you know, I lost quite a bit of weight, doing intermittent fasting, but also doing the other small habits that we were talking about as well. So and it took some time. So and made the strength gains and lost the weight, all that kind of stuff. And so there’s a lot of things that we could talk about a lot of things I could talk about right now and take a bunch of time on the podcast, but I would just say, Come join concurrent training Lee and and we can talk about all that kind of stuff and build some better habits.
Jerred Moon 29:28
Awesome. So I just want to say to Matt, that I get that you want to lose weight, but fasting may not be the cure all here. It’s not, you know, college just kind of hit on that it’s not like the thing that’s going to push you over the edge. So if you have to abandon it, because your workouts suck. That’s fine. But if you do that you need to focus all of your attention on total average calories over a week time period. And that’s what I would like to see more so and we’ve talked about this for more More so than a day more so than a 48 hour period, how what is your total calorie intake averaged out over a seven day time period, and see if that’s less than the amount of calories that you should be eating. And if you’re not sure how many calories you should be eating, go work with Kyle. As we said, it’s very inexpensive coaching, it’s a steal, we might even 10x the price soon. We
Kyle Shrum 30:23
get in while you can
Jerred Moon 30:24
kind of laughs But I’m thinking about just we’re gonna, we might just do that. So you guys want to get in before the price goes up? 10x, you should absolutely do that. So if you abandon it, because your workouts suck, again, focus on on total average weekly calories, I do think that you will grow accustomed to it, as trampas has kind of stated everyone’s kind of stated is, I’d like to know how long have you been doing it? Because I think you might end up being fine. You, you have enough stored carbohydrate to power through strength workout in the morning. So some of this could be mental. I know that I had some legitimate blood sugar regulation issues. I don’t even know what they were. But fasting cleared all of that up for me. And the fact that you did state in your question that you’re overweight, you could very well have some very minor blood sugar regulation issues. And so fasting could help with those things. I was also going to suggest if you want to implement fasting, maybe just try the occasional 24 hour fast. Because the thing about fasting, the main benefit that we know is that it typically forces people to restrict calories because they just don’t eat as much because their eating window is shorter. That’s like the duh answer. Now there are some more like oh, off G and like all these other things. But to be honest, science doesn’t really know when those things happen that I’ve seen yet. They don’t know if it’s at the 16 hour mark 48 hour mark 72 hour mark, we don’t actually really know where most of the deep scientific benefits the bloggers and instagramers out there claiming it has, we don’t know when those things actually happen from a scientific standpoint. And human models, we only know and like mice, and we don’t know how to extrapolate that to to humans. So an occasional 24 hour fast maybe once a week or once a month to get started, could be really helpful. Now, going back to kind of blood sugar regulation, everything else you said you’re doing in zone two, I’d love to see a lot more zone two in your training, because what zone two is doing is it’s helping your body better utilize fuel. And that’s the that’s the main thing that you should take away from the zone two training is it’s helping you oxidize fat and not be sugar burning, the second you start exercising, which happens to a lot of people who aren’t accustomed to proper training and programming. I mean, you’ve been around for a year. So I don’t know how much zone two you’ve done. But I would do even more than you have been throw it in as much as you can, until you kind of get this under control. Because once your body is burning the proper types of fuel, you should be able to handle that fast and be fine. But if you absolutely can’t get through the workout, I would just say drop the fast eat the minimum amount of calories needed to power through that workout. And then you can wait a little bit longer like if you just need that you can bar I’m with Joe job dropped the pre workout if you’re gonna do any sort of pre workout drink a cup of coffee, get rid of the pre workout have the you can bar or half a you can bar See, see what you can get away with if you can bar is like or an apple is like what you need. Can you eat half an apple and still power through that worked out what’s the minimum effective dose there and only do that so those are kind of all of my points of how to how to get through that. But I do ultimately agree with trampas like just just try and push it out and see you know see how long it takes for your body to acclimate and and be okay with it. Oh good. Anything else? Cool. All right workout time. He’s got the workout. All right, patriot
Kyle Shrum 34:17
workout is patriot. It’s named patriot because a patriot gave us the workout.
Jerred Moon 34:24
New England patriot
Kyle Shrum 34:25
by patriot I mean a former New England patriot champion. YALI was on the better human ology podcast long time ago. And this is one of like, one of his go to workouts and it’s a really, really simple, which we like around here for Tom 100. Clean and jerks and 100 pull ups. There you go. That’s it.
Jerred Moon 34:51
Time cap 30 minutes, right.
Kyle Shrum 34:55
It was not listed on the description.
Joe Courtney 34:58
Well, it’s that and then Afterwards there’s a 62 calorie paradise in a row, something like that because his number was 62, I believe.
Jerred Moon 35:13
Right so you got the cleaning jerks and then it’s brief but not mandatory that there is a 62 calorie row challenge at the end of the 30 minute time cap. Just so for any any i don’t i don’t think a lot of people do that though I don’t think people take on the that part of the challenge because the workouts hard enough as is. So what tips tricks and secrets or challenges do we have for this workout? preferably secrets?
Joe Courtney 35:43
Well, first secret is speaking of fasting probably don’t do this from fasted because it’s intense. If you need a little, you know, have a little bit of liquid IV, Chateau j, whatever. Yeah, whatever I tackle this one. I mean, just because I me, I always have a my rep plotted out. So I’ll do 1010 back and forth. And these cleaning jerks aren’t squat clean. So they’re just regular power cleaning jerks, just basically ground overhead. But not snatch. So clean and jerk. Yeah, anyway. And then pull ups I believe can be kipping as well. But if you’re not doing you know, 1015 strict pull ups, then you’re not you shouldn’t be kipping pull ups. Yeah, I would just say break down your do your rep scheme, how you think would be best. So I think 10 and 10 works best because five and five is a bit too much transition time. And stick to that for the entire way.
Unknown Speaker 36:46
Yeah, I think
Unknown Speaker 36:48
my tips are going to be very similar to claim breathing and that make sure you know how to clean. Try not don’t do 100 and 135 if your muscle and every single one of them up, because that will that will wreck you for much longer than a day or two. But yeah, just sort of have a plan going into it, like Joe said. And I mean, just make sure that make sure you know how to do the movement properly. Grid it out, there’s not there’s only a few that are simpler than this one. But I don’t know if there’s any that are easier. or harder, I don’t know. A lot of work
Kyle Shrum 37:34
is a lot of work. And those are all my tips as well. partition is needed. Focus on your form with your with your cleans, which is what we’ve been talking about the whole time today. Obviously bring that intensity, it’s a meet yourself Saturday, this isn’t an excuse to just kind of go slow and take it easy for the day. But it is it is an opportunity to focus on intentional movement and proper movement. And just do it the right way. And in order to I think in order to really focus on your form the power cleans, I think you should choose your weight carefully. If you can’t do 100, clean jerks at 135. Don’t put 135 on the bar, right? Put a different weight on the bar. And just do it correctly. And just like we clean breathing, remember to breathe. If you don’t raise you die. So remember to breathe through it, breathe through it properly.
Joe Courtney 38:29
Think I think a litmus test for the weight would be if you can do 10 of those unbroken without setting the bar down, then you should be fine because you can rest in between not that you need to do them all unbroken. Because typically when I do my reps, I’ll do the rep and I’ll just let the bar drop. But if you can’t do x weight unbroken with good form the entire time like great form, then you shouldn’t be doing that way for 100.
Jerred Moon 38:54
No tips, just do it. suck less tread through it, you know it is a difficult one. I think I’ll just echo what everyone else’s has said, you know, a pro I think weight selection is is the biggest thing here. Because if you pick the wrong weight, it’s not it’s just, it’s stupid. You know you you’re gonna hurt yourself. This isn’t like one of those. It’s not a movement, like a burpee where it just kind of sucks, but ultimately you’re just a complainer. This one is, you know, painful. And it can hurt you if you do it wrong, especially 100 times. So don’t select anything too heavy. Yeah, break it up. Joe said even intervals, I say do like a, like a reverse pyramid like reverse splits. I don’t know what you call that in and lifting. So go. either start small and get larger or go larger and get smaller, and whichever one feels less daunting to you. So if you can start with like 20 and 20 do 2020 or 1515 Take it to the limit that first set, and then try and ease your way down through the rest of the workout.
Joe Courtney 40:07
And keep a whiteboard handy to keep track of your numbers.
Jerred Moon 40:10
Yeah, it’s 100. It’s not that hard, like,
Joe Courtney 40:13
math is still required.
Jerred Moon 40:14
Yeah, but you can just count like I did 20. And so when you step back to the bar is 2122 23. Same for pull ups, you’re only memorizing two numbers. I mean, okay, we have now officially jumped to my challenge of the workout. Don’t use anything to count your repetitions. And if you lose count, start over. That said, okay,
Kyle Shrum 40:39
train yourself to be better at math.
Jerred Moon 40:41
That’s in that wasn’t that in the garage Maverick group somewhere recently, someone’s like, I can’t keep track or something. That was my response. No one liked it.
Kyle Shrum 40:50
No one likes that advice.
Jerred Moon 40:52
Just start over. If you lose count, start over. Alright. Joe, you You made me think of something I wanted to ask everyone on the team real fast. When you’re doing something like a clean? Do you gentlemen drop the weight on the ground? Or do you always set it down? Mike, Mike, it’s a small child,
Joe Courtney 41:14
I drop it like a jaw dropping like it’s hot. Okay.
Kyle Shrum 41:18
I would say it depends on the workout. But I think for this one, I would take it all the way to the ground. Just because I don’t want to. I’m going to be working out of my basement. And I might be waking people up if I’m dropping it over and over and over again. But also, it depends on what weight you’re doing. With this. Like, if you’re, if you’re somebody who’s only doing 65 with the bar, and you’ve only got tins on there, like that bar is going to jump all over the place. I mean, if you’re doing 135, and you got 45 pound bumpers on there, it’s pretty much gonna stay in place when it hits. But you know, you don’t want to drop the bar and it’d be jumping around and hitting you and stuff like that. So 30 foot, I would I would be taking it all the way to the ground. That’s just what I would do.
Unknown Speaker 42:08
So you you drop after every rep Joe, or indivior? No, I would kill myself
Joe Courtney 42:15
clean on that. On that get on that catch from the clean. It goes straight to read as like a as like a push presser jerk that runs once it’s like that overhead drops clang clang, pick up go again.
Unknown Speaker 42:27
I mean, I guess you’re saving some energy, but I would I’m not coordinated enough to do that. He goes 100%
Kyle Shrum 42:35
exactly what you’re definitely saving energy
Joe Courtney 42:38
saving my back. Yeah,
Unknown Speaker 42:40
I’m not Well, I mean, if you, if I drop in, I’m probably going to hit myself. And that’s going to expend a lot more energy later on
Joe Courtney 42:47
the gravity is faster than I am.
Unknown Speaker 42:50
But also my space is not huge. Maybe if I was in a wide open space, I have like a three or four foot area that I’m cleaning in. I’m trying to keep the bar there. So maybe I’ve moved my wife’s car out of the other side and do it on the concrete. I don’t know. But
Joe Courtney 43:10
it’s in San Diego, Liz and I only had two of those horses olmecs However, they like three by six. We each had our own mat. And that’s a we
Unknown Speaker 43:19
Well, I’m worried about hitting other things. Yeah, yeah. That’s what I’m talking about. You are a little still a little more wide open. But
Kyle Shrum 43:28
what do you do? What’s your answer? Sure. Yeah,
Jerred Moon 43:30
yeah, I never dropped weight anymore ever, under any circumstance. And I don’t I was never an intentional decision. But when Joe just mentioned that, it made me realize like, I used to be a weight dropper, and now I don’t drop weight. But there was never like, you know what, I need to stop dropping the weight it just kind of like slowly I don’t know if it was like kids naps or like what happened to like, I never not even like on a deadlift. Now, like everything gets lowered to the ground slowly. In this case, you know, Joe has some good points. Yeah, if you take that down to the ground, there’s just that entire part of the movement that’s going to tax you a little bit more. I would say it is slower, though. Not faster. I think if if we did this workout side by side, I could probably fit in two reps to your one if you’re dropping and having to reset every time.
Joe Courtney 44:12
It’s not It’s not because of dropping.
Jerred Moon 44:17
Okay, if I just did the same workout twice. I just think that I want to
Joe Courtney 44:20
time myself doing 10 reps, maybe? Yeah,
Jerred Moon 44:22
yeah, having to reset your grip every time I think is would take a little bit longer. But that’s interesting. Interesting strategy. All right. I think that’s it. Anything else, gentlemen? No, Krampus Welcome back.
Unknown Speaker 44:39
Mate to be back. I’m gonna keep coming back until I’m told politely to leave.
Kyle Shrum 44:43
You’re keeping the listeners guessing. Like they have no idea who they’re going to be listening to each day, each podcast.
Jerred Moon 44:49
My favorite comment was when I introduced trampas to the like, in a Facebook group. I was like, Hey, he’s part of the team and then someone was like, I had no idea. He was Not already part of it
Joe Courtney 45:03
which is kind of like a fungus just kind of grew on us. So
Jerred Moon 45:11
Alright, well if you are still listening and you are not one of our athletes Congratulations, you absolutely should be go to garage mathlete comm and sign up for a 14 day free trial for all of our athletes out there listening. Thank you for being part of the training. You are awesome. You make the community what it is. And now you have an excuse to try hard but not try so hard and training and still see the results that you want to see. And we will program this in our programming and you will be better for it. But that’s all I have for this one for your weekly reminder if you don’t kill comfort, comfort will kill you.
Transcribed by https://otter.ai