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