WEBVTT NOTE This file was generated by Descript 00:00:06.239 --> 00:00:10.649 Lindsay: Welcome, welcome to the Lifting Lindsay podcast. 00:00:10.649 --> 00:00:14.609 I'm really excited to talk about muscle today. 00:00:15.209 --> 00:00:21.439 How to, get over plateaus or kind of deep dive and figure out what's going on. 00:00:21.439 --> 00:00:25.059 Why aren't we seeing the muscle growth that we want to. 00:00:25.059 --> 00:00:27.459 So I've got a great show. 00:00:27.459 --> 00:00:32.469 If I say so myself planned out, I actually planned out this show. 00:00:32.654 --> 00:00:33.699 Do, do you guys know? 00:00:33.699 --> 00:00:38.509 Most of the time I just kind of get in, an idea of what I'm gonna talk about and I. 00:00:39.509 --> 00:00:40.049 Just talk. 00:00:40.139 --> 00:00:44.039 So this one I'm like, do you know, I'm gonna try to stay on point 00:00:44.039 --> 00:00:48.129 a little bit more 'cause I tend to ramble on, on about things. 00:00:48.134 --> 00:00:48.999 So I'm really sorry. 00:00:49.209 --> 00:00:52.329 Let's, let's try to keep it on point, Lindsay. 00:00:52.549 --> 00:00:55.339 So I even spent time writing down notes. 00:00:55.459 --> 00:00:56.899 I'm really proud of myself. 00:00:57.199 --> 00:00:58.609 So let's get to this now. 00:00:59.419 --> 00:01:02.089 A quick update on the IVF. 00:01:02.299 --> 00:01:04.969 So I am about six and a half weeks pregnant. 00:01:04.969 --> 00:01:08.479 In a few days I'll be seven weeks. 00:01:08.484 --> 00:01:12.229 And, um, on Friday I am going in for an ultrasound. 00:01:12.919 --> 00:01:15.619 Um, really crossing our fingers. 00:01:15.619 --> 00:01:17.779 Everything continues to progress really well. 00:01:18.499 --> 00:01:21.709 Quick update as far as to how I'm feeling. 00:01:22.189 --> 00:01:25.759 I experience nausea almost daily, which is a blessing to me. 00:01:25.759 --> 00:01:27.439 I've expressed that to you guys before. 00:01:28.039 --> 00:01:31.999 My energy levels are really being impacted. 00:01:32.059 --> 00:01:34.159 They are just kind of plummeting. 00:01:34.399 --> 00:01:39.499 You know, I have this hard, this fine line where it's like, okay, 00:01:39.499 --> 00:01:40.999 we've gotta listen to our body. 00:01:41.789 --> 00:01:46.079 It's important to listen to your body, but it's also important that we learn 00:01:46.079 --> 00:01:51.269 how to push into the hard, the things that are uncomfortable, the things 00:01:51.269 --> 00:01:57.809 that we don't want to do, so that we can see an end result, the end result 00:01:57.809 --> 00:02:03.029 that we want to, well, the end result that I want to see is actually not 00:02:03.029 --> 00:02:05.369 one of, during this pregnancy, I'm, I. 00:02:06.119 --> 00:02:10.949 It's not like I wanna build all this muscle, or I'm gonna keep my six pack, 00:02:11.129 --> 00:02:12.659 or I'm gonna be as lean as possible. 00:02:12.659 --> 00:02:18.659 Those are off the table for what I want over the next nine months. 00:02:18.659 --> 00:02:27.349 So my goal, the end result is one, to grow a healthy baby and to, to 00:02:28.099 --> 00:02:31.279 hold the ground that I've gained or. 00:02:31.984 --> 00:02:40.684 Better yet said to maintain the habits that I've worked so hard over the past 00:02:40.984 --> 00:02:46.834 years to establish those habits have to do with my family, food culture, 00:02:47.087 --> 00:02:50.207 or keeping my own habits with food. 00:02:50.852 --> 00:02:57.092 Whole foods, nutrient dense, high protein, those things in place. 00:02:57.932 --> 00:03:02.822 Um, and then also keeping in place my habits around the gym 00:03:02.882 --> 00:03:04.262 and being an active person. 00:03:04.952 --> 00:03:10.202 So typically I go to the gym and I lift weights five times a week. 00:03:10.202 --> 00:03:15.512 Now during pregnancy, I think it's really important that we're more flexible. 00:03:16.172 --> 00:03:18.332 So there are gonna be some weeks where I go. 00:03:19.247 --> 00:03:26.447 Four times, three times for me, how I hold ground, how I keep the habits 00:03:26.452 --> 00:03:31.127 going is I have minimums and I actually have a whole podcast on my minimums. 00:03:31.607 --> 00:03:39.347 Um, and there are some times when I'm going through a hard patch, um, or high 00:03:39.347 --> 00:03:43.397 amounts of work, and I have to adjust. 00:03:43.427 --> 00:03:45.047 I have to be flexible. 00:03:45.587 --> 00:03:52.157 If you can learn how to be flexible, it will bless your life in so many ways. 00:03:52.877 --> 00:03:56.687 It's the people who are rigid who won't bend that break. 00:03:57.917 --> 00:03:59.357 So learn to be flexible. 00:03:59.747 --> 00:04:02.207 Well, me learning to be flexible and trying to be a flexible 00:04:02.207 --> 00:04:03.587 person is me having minimum. 00:04:03.587 --> 00:04:07.397 So I have minimum amount of protein during this time. 00:04:07.877 --> 00:04:11.717 I have minimum amount of, uh, times I go to the gym. 00:04:12.287 --> 00:04:15.287 So there will be times when I get there, you know, five days a week. 00:04:15.287 --> 00:04:18.347 There are times I'm gonna get there three days a week and my minimum is 00:04:18.347 --> 00:04:23.387 three days because that will keep a really good habit still in place. 00:04:23.387 --> 00:04:25.427 And sometimes it's funny because, um. 00:04:26.057 --> 00:04:27.737 Today, I didn't want to go. 00:04:28.607 --> 00:04:36.047 Um, I wasn't feeling excitement to go to the gym, but I did wanna keep the habit. 00:04:36.917 --> 00:04:39.047 So I told myself, just get there. 00:04:39.707 --> 00:04:42.497 Just get there, keep the habit. 00:04:43.097 --> 00:04:47.147 And when I got there, I was so glad that I have like, um, with 00:04:47.147 --> 00:04:50.627 my training app, I follow the, like a program that's in there. 00:04:50.927 --> 00:04:53.357 And so I was so grateful that I had this program. 00:04:53.717 --> 00:04:54.587 Now, I didn't hit. 00:04:55.482 --> 00:04:57.062 Like PRS today, guys. 00:04:57.932 --> 00:05:02.372 In fact, my weight, like for a lot of my lifts reduced. 00:05:02.372 --> 00:05:10.052 But I went in there, I went through the motions just to keep the habit alive. 00:05:10.172 --> 00:05:13.202 And you know, throughout this next nine months, that's 00:05:13.202 --> 00:05:15.512 gonna be a lot of what I do. 00:05:15.902 --> 00:05:19.922 Another thing that I wanna touch on is, um, for those of you who have 00:05:19.922 --> 00:05:22.292 been following me for a while, I always get up at five o'clock in the 00:05:22.292 --> 00:05:23.642 morning and I have this whole routine. 00:05:24.467 --> 00:05:28.727 And, um, people are always like amazed by this routine, but I love it. 00:05:28.877 --> 00:05:29.687 I, I love it. 00:05:29.897 --> 00:05:33.047 Well, and other people are like, well, that's not, I can't do that. 00:05:33.047 --> 00:05:36.707 I'm like, well, of course this routine isn't your routine, it's my routine. 00:05:36.917 --> 00:05:38.747 You figure out what your. 00:05:39.602 --> 00:05:41.642 Routine is for you, right? 00:05:41.642 --> 00:05:43.892 I'm just telling, I'm just sharing what my routine is. 00:05:43.892 --> 00:05:47.192 So the routine of waking up at five o'clock in the morning, 00:05:47.462 --> 00:05:48.752 and this is what I would do. 00:05:48.752 --> 00:05:53.132 I would wake up at five, I would go down to the elliptical that I have. 00:05:53.132 --> 00:05:55.712 I wasn't doing hardcore cardio, but I just wanted blood flow. 00:05:55.712 --> 00:05:57.512 I just wanted movement. 00:05:58.202 --> 00:05:59.312 And so, um. 00:05:59.507 --> 00:06:06.437 I would listen to a good book, positive, uplifting, encouraging, energizing book. 00:06:06.647 --> 00:06:09.857 And then afterwards, uh, I would do that for 15 to 20 minutes. 00:06:10.127 --> 00:06:14.207 And then afterwards I would do a quick 10 minute, um. 00:06:15.257 --> 00:06:16.037 Meditation. 00:06:16.727 --> 00:06:22.187 Um, I use the app Headspace because I'm not like knowledgeable in meditation. 00:06:22.187 --> 00:06:25.247 I just, but I really do like Headspace 'cause it walks you through it. 00:06:25.757 --> 00:06:29.147 And I always loved how he would begin the meditations with these 00:06:29.147 --> 00:06:32.327 awesome, uplifting, uh, messages. 00:06:32.327 --> 00:06:34.607 They were always so uplifting. 00:06:34.637 --> 00:06:35.387 I just loved it. 00:06:35.627 --> 00:06:40.287 Then afterwards, I'd go into my office and I would, have my time with God is 00:06:40.287 --> 00:06:45.417 what I would call it, where I would, I, I journal out my prayers and I love doing 00:06:45.417 --> 00:06:49.917 that because then I would actually go back through and I would read my prayers 00:06:49.917 --> 00:06:54.627 and I would even write notes on the sides of, oh my goodness, I, I got an answer 00:06:54.627 --> 00:06:58.047 to that, and, or, it was just so cool. 00:06:58.077 --> 00:06:58.797 I loved it. 00:06:58.797 --> 00:07:02.277 So I would do that, uh, with some scripture study and 00:07:02.277 --> 00:07:03.627 then I would jump into work. 00:07:04.167 --> 00:07:05.637 Now that's actually a pretty long. 00:07:06.597 --> 00:07:08.337 Um, like morning routine. 00:07:08.337 --> 00:07:09.987 And I could do that if I woke up at five. 00:07:10.857 --> 00:07:12.807 Well, I'm not waking up at five o'clock right now. 00:07:12.807 --> 00:07:14.067 I can't do that. 00:07:14.067 --> 00:07:14.877 I just can't. 00:07:15.177 --> 00:07:18.597 So I mean, I could, but then I would be exhausted throughout the day. 00:07:18.657 --> 00:07:19.767 I don't want to do that. 00:07:19.772 --> 00:07:26.247 I need to show up with health and energy at night and I need good, 00:07:27.147 --> 00:07:28.677 almost longer amounts of sleep. 00:07:29.307 --> 00:07:34.737 So, and I also do know during pregnancy my sleep can be. 00:07:35.157 --> 00:07:38.487 I'm not the best sleep and does it, I don't sleep as deep. 00:07:38.487 --> 00:07:42.027 So if I can try to at least sleep longer, that's gonna help 00:07:42.027 --> 00:07:42.957 mitigate that a little bit. 00:07:43.437 --> 00:07:46.857 But, um, I just can't, I can't wake up the five that I did. 00:07:47.187 --> 00:07:47.667 That's okay. 00:07:47.667 --> 00:07:49.977 I'm gonna be flexible right now guys. 00:07:49.982 --> 00:07:52.737 I'm trying to figure out what my new morning routine is. 00:07:53.067 --> 00:07:57.597 My kids get up at seven and we are out the door by eight. 00:07:58.587 --> 00:08:04.857 Um, so I don't wanna wake up at seven 'cause I don't like waking up reactive. 00:08:05.307 --> 00:08:06.987 I want to be proactive. 00:08:06.987 --> 00:08:09.267 So now I'm waking up at six 30. 00:08:10.062 --> 00:08:14.472 I'm going down into my office and I'm trying to figure out my new routine, and 00:08:14.472 --> 00:08:18.432 I'll let you know, but I'm being flexible and I'm trying new things every day. 00:08:18.432 --> 00:08:21.552 I'm like, okay, I'll go down and immediately do journaling. 00:08:21.612 --> 00:08:26.042 I'm not liking that I, I still want some good blood flow, what I'm probably gonna 00:08:26.042 --> 00:08:30.752 do is I'm gonna move my walking pad from upstairs where I would wake people 00:08:30.752 --> 00:08:36.272 up downstairs in my office and I would go and I would start doing walking and 00:08:36.637 --> 00:08:39.757 um, have my computer there and just kind of plan out my day. 00:08:40.057 --> 00:08:46.387 So I'm gonna be trying new things so that I can still, um, get some good 00:08:46.387 --> 00:08:50.677 blood flow and energy and positivity started throughout for the day and 00:08:50.677 --> 00:08:55.842 get my time with God before, I start in with my family or maybe I can't do 00:08:55.842 --> 00:08:59.622 that and I've gotta be flexible and it's after I drop off my daughter and 00:08:59.627 --> 00:09:03.582 go straight to the gym and, and maybe my time with God will actually be 00:09:03.582 --> 00:09:08.682 on the way home from the gym, I will have my prayers and, and, 00:09:08.682 --> 00:09:09.612 and I've gotta be flexible. 00:09:09.612 --> 00:09:11.172 I can't write 'em down anymore, right. 00:09:11.862 --> 00:09:13.272 Mental flexibility. 00:09:13.277 --> 00:09:16.842 This is the one thing that I feel like people don't, don't understand. 00:09:17.352 --> 00:09:18.912 They think it's all or nothing. 00:09:19.722 --> 00:09:24.477 I either wake up and I have my two hour, five o'clock morning routine, and if 00:09:24.482 --> 00:09:29.112 I can't do it just like Lindsay does, then, then gonna, I can't do anything. 00:09:29.117 --> 00:09:31.302 It's like, ah, that's the wrong way to look at it. 00:09:32.547 --> 00:09:38.787 Instead of saying, you know, these are my new limitations, these are 00:09:39.897 --> 00:09:42.027 like my new schedule, my life. 00:09:42.567 --> 00:09:46.407 Instead of saying, looking at those and saying, and because of 00:09:46.412 --> 00:09:48.867 those, I can't do these things. 00:09:48.872 --> 00:09:50.997 Instead, we need to look at those and say. 00:09:52.152 --> 00:09:57.282 So how can I get some minimums to work into this? 00:09:57.792 --> 00:10:06.132 And maybe that means I say no to my Netflix at night or no to that 30, 00:10:06.137 --> 00:10:09.162 60 minutes of scrolling on Instagram. 00:10:09.942 --> 00:10:14.227 And instead of doing that, if I find myself doing that, that's like a, 00:10:14.562 --> 00:10:20.142 a reminder, Nope, I'm going to read a positive uplifting book instead. 00:10:21.282 --> 00:10:24.372 Find, where am I wasting time? 00:10:24.732 --> 00:10:28.332 How can I be a little bit more productive in a way that's gonna really help me out? 00:10:28.602 --> 00:10:35.427 So instead of looking for reasons why we can't, we look for reasons how, 00:10:35.877 --> 00:10:40.857 despite these things, I can still do this and maybe it's gonna look 00:10:40.857 --> 00:10:43.287 a little bit different during the season in life, and that's just fine. 00:10:43.977 --> 00:10:48.777 Okay, so with that all being said, now let's dive into what do you 00:10:48.777 --> 00:10:50.727 do if, if a muscle isn't growing? 00:10:51.732 --> 00:10:52.302 What do you do? 00:10:53.052 --> 00:10:56.442 I think it's really important to understand that there's three 00:10:56.442 --> 00:10:58.872 aspects to seeing muscle growth. 00:10:59.442 --> 00:11:04.632 One is training, the other is nutrition, and then the third is recovery. 00:11:05.322 --> 00:11:11.172 So training, nutrition, recovery equals muscle growth. 00:11:11.532 --> 00:11:14.982 So if we're not seeing the muscle growth that we want to. 00:11:15.747 --> 00:11:22.197 It's more than likely because of one or more of those three things. 00:11:22.467 --> 00:11:27.027 Now let's just before we dive into this, ask the question, who cares? 00:11:27.027 --> 00:11:29.637 Like, why should anybody care about muscle growth? 00:11:29.642 --> 00:11:34.737 Well, some people have the aesthetic goals, um, that they want to get 00:11:34.737 --> 00:11:38.247 a certain look, and that's fine. 00:11:38.757 --> 00:11:39.117 That's. 00:11:39.447 --> 00:11:43.227 Sometimes people are like, well, their, their why isn't as good as mine. 00:11:43.617 --> 00:11:46.227 Or sometimes we think we have to downplay our why. 00:11:46.617 --> 00:11:48.837 Well, I can't tell people it's because of aesthetics, because 00:11:48.837 --> 00:11:53.907 then they're gonna think that I'm superficial and, and so I'll say, my 00:11:53.912 --> 00:11:56.877 why is because of this when maybe. 00:11:57.237 --> 00:12:00.657 It is a little bit, but maybe it's just mainly, I wanna look 00:12:00.657 --> 00:12:02.667 good naked, and that's okay. 00:12:03.207 --> 00:12:04.257 That really is fine. 00:12:04.317 --> 00:12:11.487 And sometimes those why's are the most powerful to get you started and then 00:12:11.487 --> 00:12:16.437 pretty soon as you get started and start moving down the path, your why changes. 00:12:17.307 --> 00:12:17.547 Now. 00:12:17.547 --> 00:12:21.057 My why, when I first started out, it was exactly that. 00:12:21.057 --> 00:12:24.627 Like I was feeling uncomfortable in my skin. 00:12:25.197 --> 00:12:25.737 Um. 00:12:26.517 --> 00:12:27.837 I, I liked myself. 00:12:27.837 --> 00:12:28.557 I loved myself. 00:12:28.587 --> 00:12:32.427 It wasn't that like I hate myself be so I've got to, no. 00:12:32.427 --> 00:12:36.237 It was just like, I want something more for myself. 00:12:36.837 --> 00:12:37.767 I feel uncomfortable. 00:12:37.767 --> 00:12:38.937 I don't like this. 00:12:39.507 --> 00:12:46.757 I I remember my husband's why he said it was, um, 'cause he is a 00:12:46.757 --> 00:12:51.497 web developer, so he sits and he'll work for eight to 12 hours a day. 00:12:51.962 --> 00:12:53.492 Just sitting the whole time. 00:12:54.152 --> 00:12:59.192 And then he also was like addicted to caffeine and all sorts of like things. 00:12:59.192 --> 00:13:05.882 And um, he would just sit there and drink Mountain Dews and I mean, not lift. 00:13:05.942 --> 00:13:08.792 And he was just put it on the pounds. 00:13:08.912 --> 00:13:15.032 And he said his, his initial why was actually, this is so heartbreaking to me. 00:13:15.422 --> 00:13:19.652 It was, um, I wanna be able to tie my shoe laces 00:13:20.687 --> 00:13:26.552 without feeling like it was like a, a huge chore. 00:13:26.792 --> 00:13:32.102 He said he was really embarrassed when he hit that, where it's like, 00:13:32.162 --> 00:13:34.622 I can barely tie my shoe laces. 00:13:35.372 --> 00:13:41.802 Um, I can barely put my shoes on, because he would pack so much around his waist. 00:13:42.252 --> 00:13:44.262 And we all have these different whys. 00:13:44.262 --> 00:13:47.982 Maybe it's, we're uncomfortable, maybe, um, it's because we just, 00:13:47.982 --> 00:13:49.272 well, I just wanna look better. 00:13:49.272 --> 00:13:50.382 I wanna feel better. 00:13:50.802 --> 00:13:52.662 And then that we dive into it. 00:13:53.352 --> 00:13:58.932 And then as we move forward, and we love the gym and we love 00:13:58.932 --> 00:14:00.912 figuring out food, and we love this. 00:14:00.912 --> 00:14:02.232 It's so much fun and all. 00:14:02.232 --> 00:14:06.222 And then we kind of notice that over time our wis begin to change. 00:14:06.432 --> 00:14:11.742 Maybe as we age or maybe as we're watching our mothers and 00:14:11.742 --> 00:14:14.442 grandmothers and sisters and friends. 00:14:15.687 --> 00:14:18.777 And we're realizing I don't wanna age like that. 00:14:19.587 --> 00:14:25.017 I, I wanna feel we're all, all these women, we're all going through menopause. 00:14:25.917 --> 00:14:31.797 And, um, there are some things that we can do to help make it easier. 00:14:32.457 --> 00:14:41.737 Um, one of them is more muscle tissue actually, and, being able to, lift, 00:14:42.412 --> 00:14:44.392 walk and keep our stress levels down. 00:14:44.392 --> 00:14:48.052 There's all these little things that can help us mentally and physically 00:14:48.322 --> 00:14:53.952 keep that cortisol down and, help us sleep better and manage the 00:14:54.012 --> 00:14:55.512 stresses and all of these things. 00:14:55.512 --> 00:15:00.762 So it's like that's actually kind of, maybe what I'm moving into now is 00:15:01.092 --> 00:15:07.152 that's actually a more appealing why to me now, then, so that's actually 00:15:07.152 --> 00:15:09.012 getting bigger than the aesthetics. 00:15:09.702 --> 00:15:14.232 Everybody's why changes and who cares what somebody else's why is, 00:15:15.372 --> 00:15:20.292 honestly, as long as they're just like moving and being healthy. 00:15:20.297 --> 00:15:23.052 Like we want this for people, right? 00:15:23.052 --> 00:15:25.752 So we all have a different why. 00:15:26.142 --> 00:15:30.642 So that's why muscle growth is important though, just kind of what I was 00:15:30.642 --> 00:15:33.132 talking about with just general aging 00:15:33.642 --> 00:15:36.042 two is we wanna feel our best. 00:15:37.152 --> 00:15:45.162 We want to feel strong and capable and get confidence and feel better, and be able to 00:15:45.162 --> 00:15:49.152 move easier as we move forward with life. 00:15:49.152 --> 00:15:57.012 To be able to meet the demands of being a mother or working, and 00:15:58.092 --> 00:16:00.912 that those are huge why's too. 00:16:01.652 --> 00:16:07.472 So now let's dive into what I said about the, there's these three important 00:16:07.472 --> 00:16:09.722 keys, foundations of building muscle. 00:16:10.112 --> 00:16:14.162 Training has to be on point, nutrition has to be on point and recovery. 00:16:14.462 --> 00:16:16.862 All three of those lead to muscle growth. 00:16:16.867 --> 00:16:19.532 So first and foremost, let's talk about training. 00:16:20.807 --> 00:16:26.657 First, we have to make sure we have a good program where we are 00:16:26.717 --> 00:16:29.807 tracking our weights and progressing. 00:16:30.557 --> 00:16:34.157 So a lot of times people will go into the gym. 00:16:34.157 --> 00:16:37.847 They don't necessarily have a plan or anything that they're following, or 00:16:37.847 --> 00:16:43.007 they're not tracking their exercises and seeing whether they're progressing or not. 00:16:43.397 --> 00:16:51.032 So maybe somebody has just, I've always grabbed 12 pound dumbbells for for bicep 00:16:51.032 --> 00:16:52.892 curls, so I'm just gonna keep doing it. 00:16:52.897 --> 00:16:57.122 And over five years they're like, how come I'm not building muscle? 00:16:57.722 --> 00:16:59.702 How come my body hasn't changed? 00:17:00.152 --> 00:17:06.352 Well, are you tracking your exercises and seeing that over 00:17:06.352 --> 00:17:12.522 time they are progressing, whether that's, in intensity, in weight, 00:17:12.922 --> 00:17:16.852 are you adding more sets or reps? 00:17:16.852 --> 00:17:24.022 So volume sometimes may need to increase if we want to see more muscle growth. 00:17:24.022 --> 00:17:25.702 And we'll talk a little bit more about that later. 00:17:25.702 --> 00:17:32.842 But, but having some type of program, um, there are so many. 00:17:33.412 --> 00:17:34.312 Apps now. 00:17:34.882 --> 00:17:40.372 Um, there are so many people who write their own programs and I love 00:17:40.372 --> 00:17:45.892 seeing people, um, with, you know, tracking on their phones or tracking 00:17:46.102 --> 00:17:51.862 on paper to make sure that, okay, I, I'm doing a little bit more work 00:17:51.862 --> 00:17:54.682 to today than I did the last time. 00:17:55.792 --> 00:17:57.352 If you are not doing that. 00:17:58.117 --> 00:18:01.987 That seriously is like playing darts with a blindfold on. 00:18:02.347 --> 00:18:04.057 You have, you're just guessing. 00:18:04.057 --> 00:18:05.137 You have no clue. 00:18:05.847 --> 00:18:14.037 So get a good program and start tracking your lifts. 00:18:14.427 --> 00:18:18.957 And that's, I, I'm doing a shameless plug right now. 00:18:19.407 --> 00:18:22.887 That's one of the, actually my favorite parts about, um, my training 00:18:22.887 --> 00:18:25.167 app is that I can see, click on it. 00:18:25.167 --> 00:18:26.517 What did I do last week? 00:18:27.507 --> 00:18:30.207 I did this many reps, this was the weight. 00:18:31.257 --> 00:18:36.477 Okay, can I do that weight, but maybe add in one more rep this 00:18:36.482 --> 00:18:42.657 week, or can I squeeze out another half a pound or pound on that? 00:18:42.717 --> 00:18:48.207 And so I love being able to see what I did last time and then look over the 00:18:48.207 --> 00:18:49.947 training program in general and say, okay. 00:18:50.997 --> 00:18:53.787 Maybe from week to week, the weight's not gonna go up. 00:18:54.507 --> 00:18:58.767 But over the course of this training program, I have progressed 00:18:58.767 --> 00:19:02.247 in these different ways, and that is really important. 00:19:02.817 --> 00:19:06.987 The second one is you've gotta make sure that your training intensity is high. 00:19:07.707 --> 00:19:07.947 Okay? 00:19:08.247 --> 00:19:14.421 More muscle growth comes as we actually work closer to failure. 00:19:14.841 --> 00:19:21.251 So, three to zero from failure reps from failure. 00:19:21.671 --> 00:19:21.941 Okay. 00:19:22.451 --> 00:19:27.701 And here's the thing, if you're never going to failure, then you don't 00:19:27.701 --> 00:19:30.821 actually know where failure is, right? 00:19:30.821 --> 00:19:39.131 So I usually take only, only the last rep, or excuse me, set. 00:19:40.721 --> 00:19:42.911 I only take the last set. 00:19:44.276 --> 00:19:48.716 An exercise that I really want to see progressions in to failure. 00:19:49.406 --> 00:19:56.636 So we're not taking every single set to failure, but I am keeping an eye on where 00:19:56.636 --> 00:20:02.631 is failure, because if I'm progressing, then failure should be changing as well. 00:20:03.821 --> 00:20:07.451 So this is another thing that kind of bleeds into the like, are you tracking? 00:20:07.481 --> 00:20:09.731 Are you seeing that over time? 00:20:10.031 --> 00:20:16.841 Are you grabbing the same exact weights over years and not somehow 00:20:17.111 --> 00:20:20.111 modifying or making it more difficult? 00:20:21.341 --> 00:20:22.961 So that's really important. 00:20:23.651 --> 00:20:29.201 We've got to sit closer to failure in our working sets. 00:20:29.351 --> 00:20:34.571 That is going to produce a little bit more hypertrophy is what the 00:20:34.571 --> 00:20:39.971 studies are showing, so you don't have to have every set to failure. 00:20:40.241 --> 00:20:44.081 In fact, sometimes that can create too much fatigue and 00:20:44.081 --> 00:20:49.721 it can impact your recovery, especially when volume is higher. 00:20:50.696 --> 00:20:57.926 So if volume is really low and you're, you know, doing 10 sets a week, then you 00:20:57.926 --> 00:21:02.576 could potentially take more of those to failure without it hurting your recovery. 00:21:02.906 --> 00:21:09.511 If you enjoy higher volume, because you're not seeing as much progressions 00:21:09.511 --> 00:21:14.101 with the lower volume, then more of those will have to be, well, I should 00:21:14.101 --> 00:21:16.111 say less of them will be to failure. 00:21:16.576 --> 00:21:23.776 So just take one of those to failure then the higher the volume, and let's 00:21:23.776 --> 00:21:26.836 actually talk a little bit about volume. 00:21:27.676 --> 00:21:37.336 So typically what we've seen in the literature is that 10 to 20 sets is 00:21:37.456 --> 00:21:40.786 ample enough sets for somebody to grow. 00:21:40.966 --> 00:21:43.066 So 10 to 20 sets a week. 00:21:45.031 --> 00:21:50.911 Now, if you have a stubborn muscle you feel like is a stubborn muscle 00:21:50.911 --> 00:21:58.861 that's not growing, then maybe we need to actually push the volume higher. 00:21:59.941 --> 00:22:05.911 So let's say for example, you really wanna see glutes grow. 00:22:06.811 --> 00:22:11.491 You've been working in a 15 to 20. 00:22:12.216 --> 00:22:20.106 Set a week range and you feel like they're just not growing and it's been months. 00:22:20.726 --> 00:22:29.801 You can push that up to maybe 20 to 25 sets and see how it goes. 00:22:29.801 --> 00:22:34.931 Now, whenever I suggest this, people freak out. 00:22:34.991 --> 00:22:37.391 No, you can't do that. 00:22:38.111 --> 00:22:42.041 It has to lie within, you know, 10 to 20 sets. 00:22:42.251 --> 00:22:46.211 And if you do that, then it's just junk volume and it's gonna hurt you 00:22:46.211 --> 00:22:47.381 and it's gonna blah, blah, blah. 00:22:47.681 --> 00:22:52.751 Guys, I did not grow my delts and over the past two years, my 00:22:52.751 --> 00:22:57.461 glutes sitting at 10 to 15 sets. 00:22:58.451 --> 00:23:03.611 So number one, I, I've tested this on myself, on other people. 00:23:03.881 --> 00:23:05.441 What is the research saying though? 00:23:06.231 --> 00:23:08.211 What do the studies say? 00:23:09.081 --> 00:23:18.141 So we actually have a few studies where they have taken and pushed 00:23:18.141 --> 00:23:24.441 people's volume of work higher than the 20 and, and guess what? 00:23:25.191 --> 00:23:28.431 They didn't see a reduction of muscle. 00:23:29.301 --> 00:23:31.521 They did see an increase. 00:23:31.521 --> 00:23:36.291 Now, these were not, per se, full body programs. 00:23:36.291 --> 00:23:39.861 They usually were just like, okay, we're gonna have them do. 00:23:40.881 --> 00:23:46.101 32 sets of squats per week, and let's see what that does, you 00:23:46.101 --> 00:23:47.841 know, in comparison to lower. 00:23:47.841 --> 00:23:52.461 In comparison to between the 10 to to to 20, or we're gonna have 00:23:52.461 --> 00:23:58.881 them take, uh, triceps, they'll do 27 sets, and then this, this other 00:23:58.881 --> 00:24:02.781 one will have them do quads for 55. 00:24:02.781 --> 00:24:07.101 So as you can see, what they're doing is they usually, this is called a 00:24:07.101 --> 00:24:09.831 specialty program or an emphasis program. 00:24:09.831 --> 00:24:13.521 So we're usually biasing one muscle group. 00:24:14.196 --> 00:24:16.116 Not all muscle groups. 00:24:16.116 --> 00:24:17.646 People freaked out about that. 00:24:17.646 --> 00:24:19.056 Like 55 or 53. 00:24:19.056 --> 00:24:23.886 I can't remember exactly now the, the sets that study, um, 00:24:24.276 --> 00:24:26.706 and they freaked out about that. 00:24:26.706 --> 00:24:29.526 But, but keep in mind it wasn't full body. 00:24:29.526 --> 00:24:29.556 I. 00:24:30.276 --> 00:24:34.956 It was just the quads, and what they noticed was those that were 00:24:34.956 --> 00:24:40.446 training at higher volume were able to squeeze out a little bit more. 00:24:40.446 --> 00:24:47.646 Now, I'm not encouraging people to do 50, 35 or 32 sets or anything like that. 00:24:47.651 --> 00:24:51.786 I'm just saying, hey, if you've hit a plateau and you've been 00:24:51.786 --> 00:24:58.266 staying at like 15 to 20 sets for that muscle, maybe it's time to. 00:24:59.661 --> 00:25:05.991 Maybe spread out the work that you're doing on that muscle over three 00:25:05.991 --> 00:25:16.641 days and do higher volume so that you can get between 20 to 25 sets. 00:25:17.181 --> 00:25:21.651 And I like spreading it out over more days because we don't 00:25:21.651 --> 00:25:27.291 wanna do like 10 or 12 sets. 00:25:27.726 --> 00:25:31.716 On one muscle group in one sitting, because oftentimes what happens 00:25:31.716 --> 00:25:35.766 is the intensity levels drop dramatically after, like anywhere 00:25:35.766 --> 00:25:38.796 between, six to eight hard sets. 00:25:39.366 --> 00:25:40.476 They'll drop dramatically. 00:25:40.476 --> 00:25:43.866 So you can't keep the, the quality of work goes down. 00:25:44.166 --> 00:25:46.446 And that's kind of where we get into, well, it's kinda a little 00:25:46.446 --> 00:25:49.386 bit more like junk volume at that point because we're not really 00:25:49.386 --> 00:25:50.676 getting a lot of stimulus out of it. 00:25:51.566 --> 00:25:58.271 So maybe we break it down into a few days, do you know, the seven to eight 00:25:58.991 --> 00:26:06.441 sets and, over like three days, and then we're pushing above and sitting more 00:26:06.441 --> 00:26:09.351 of 20 to 25 sets during the program. 00:26:09.621 --> 00:26:13.926 So that's all I'm saying is if you are not seeing the muscle growth that you want 00:26:13.926 --> 00:26:23.376 to then try increasing the volume a little bit and see how well your body responds. 00:26:24.186 --> 00:26:34.026 Because from the body of studies that we have on pushing past the 20 00:26:34.026 --> 00:26:39.906 step mark, we actually are seeing that people are able to squeeze out 00:26:41.136 --> 00:26:43.266 more and get more muscle growth. 00:26:43.986 --> 00:26:46.476 So you kind of at this point need to be like, okay. 00:26:47.216 --> 00:26:52.796 Do I just error on the side of low volume? 00:26:52.796 --> 00:26:56.606 I can decrease my amount of time in the gym and just accept 00:26:56.606 --> 00:26:58.436 and be okay with 80% growth. 00:26:59.246 --> 00:27:04.436 Or do I really, really, really wanna push myself and see how much more can I grow? 00:27:04.676 --> 00:27:09.956 And so maybe sacrifice a little bit longer in the gym for 00:27:10.676 --> 00:27:13.106 more, potentially more muscle growth. 00:27:13.376 --> 00:27:16.226 The a hundred percent versus the 80, that's kinda what you 00:27:16.226 --> 00:27:20.486 just kinda have to sit down and figure out for yourself really. 00:27:21.276 --> 00:27:25.686 Because once again, as much as we'd like, I would love it if the 00:27:25.686 --> 00:27:26.946 studies were like, no, no, no. 00:27:26.946 --> 00:27:31.716 Anything past 20 man that is detrimental to muscle growth. 00:27:31.746 --> 00:27:36.366 I would love it because it would be amazing to be like, Hey guys. 00:27:37.581 --> 00:27:44.171 30 minutes in the gym doing, eight sets a week on each muscle division 00:27:44.176 --> 00:27:46.811 you can, you can maximize your growth. 00:27:46.841 --> 00:27:48.071 I would love that. 00:27:48.071 --> 00:27:49.241 Wouldn't that be amazing? 00:27:49.241 --> 00:27:58.391 I would sell so many, you know, workout plans, but the, um, the nuance of it is. 00:27:59.576 --> 00:28:01.016 Is what we have to think about. 00:28:01.706 --> 00:28:08.966 So are you willing, are you capable, uh, to put in a little bit more 00:28:08.966 --> 00:28:13.406 time to see if you can optimize and get a little bit more gains? 00:28:13.796 --> 00:28:16.406 Now, for some people, that just wouldn't be worth it. 00:28:17.171 --> 00:28:18.791 They can't do that. 00:28:18.881 --> 00:28:25.091 Okay, well if you can't do that, then you've got to be okay with a 00:28:25.091 --> 00:28:30.551 little bit slower growth and let's look at some of these other aspects 00:28:30.551 --> 00:28:35.411 and make sure that we are maximizing, optimizing these other points. 00:28:36.041 --> 00:28:39.461 So the other one that I said was nutrition, right? 00:28:40.901 --> 00:28:43.841 Are you trying to maximize muscle growth? 00:28:44.771 --> 00:28:49.391 Well being in a 25 calorie, 25% calorie deficit. 00:28:50.021 --> 00:28:50.291 Okay. 00:28:50.291 --> 00:28:52.391 So yeah, that's not gonna work. 00:28:53.051 --> 00:28:57.761 So the further you step into a calorie deficit and the further you step away 00:28:57.761 --> 00:29:03.101 from maintenance, you are slowing down the muscle building process, so you 00:29:03.101 --> 00:29:08.801 want to make sure you are at a higher maintenance or even a slight calorie 00:29:08.801 --> 00:29:10.931 surplus, especially on lifting days. 00:29:11.201 --> 00:29:14.891 Maybe just on lifting days, you're in a two 50 calorie surplus 00:29:15.641 --> 00:29:18.346 and see how well that works. 00:29:19.726 --> 00:29:24.011 That's one thing that could really be holding you back is energy availability. 00:29:24.016 --> 00:29:29.276 You don't have the supply to to build muscle. 00:29:29.276 --> 00:29:33.116 A lot of times people are like, go to the gym to build muscle. 00:29:33.626 --> 00:29:35.396 You don't build muscle in the gym. 00:29:35.756 --> 00:29:41.396 You can stimulate the muscle, but nutrition and recovery, if they 00:29:41.396 --> 00:29:43.916 are not on point, you won't build. 00:29:44.666 --> 00:29:47.846 So sometimes people don't even change anything that they're doing in the gym. 00:29:48.446 --> 00:29:51.566 They just get their recovery on point and their nutrition and all of 00:29:51.566 --> 00:29:53.276 a sudden they start gaining muscle. 00:29:54.206 --> 00:29:55.136 So maybe that's you. 00:29:55.136 --> 00:29:59.306 Maybe what you're doing in the gym already is perfect for you, but you're 00:29:59.306 --> 00:30:03.836 not eating enough because maybe you're like, oh, I can't lose my six pack. 00:30:04.556 --> 00:30:09.956 I want to keep my six pack and maximize muscle growth for women. 00:30:10.256 --> 00:30:17.066 I don't believe that that's necessarily possible for 99 point. 00:30:17.951 --> 00:30:19.031 2%. 00:30:19.031 --> 00:30:20.051 I don't know why I chose two. 00:30:20.051 --> 00:30:22.211 It seemed seemed like a good number. 00:30:22.211 --> 00:30:25.361 That was a completely made up percentage, by the way. 00:30:25.361 --> 00:30:26.531 So don't quote me on that one. 00:30:27.011 --> 00:30:30.791 But I do actually believe for majority of women that that's going to be an 00:30:30.791 --> 00:30:34.511 impossible feat to maximize muscle growth while keeping a six pack. 00:30:35.346 --> 00:30:39.396 So that's something you may have to give up is how lean you are to get 00:30:39.396 --> 00:30:42.996 the muscle that you want so that you can get the look that you really want. 00:30:43.207 --> 00:30:46.987 But a lot of times we have a problem of we give up our future 00:30:46.987 --> 00:30:52.987 self because ourself right now, we can't see past the self of today. 00:30:53.677 --> 00:30:57.337 And it actually is blinding us and stopping us from progressing. 00:30:57.727 --> 00:30:59.347 I can't give up that six pack today. 00:30:59.977 --> 00:31:05.167 Well then good luck getting the body that you want tomorrow or the next day. 00:31:05.172 --> 00:31:07.027 Or the next day, or the next day, right? 00:31:07.027 --> 00:31:14.197 You're don't allow yourself and your desires of today to hold 00:31:14.197 --> 00:31:17.977 you back from getting the real overarching desires that you want. 00:31:18.822 --> 00:31:24.042 Let's end with talking about sleep and recovery, because sleep is pretty crucial. 00:31:24.912 --> 00:31:30.072 So your body produces hormones crucial for muscle growth and repair when you sleep. 00:31:30.672 --> 00:31:36.342 So this hormone helps rebuild damaged muscle tissue and stimulates the 00:31:36.342 --> 00:31:38.712 production of new muscle fibers. 00:31:38.952 --> 00:31:43.902 If you're not getting enough sleep, your muscle won't have the opportunity 00:31:43.907 --> 00:31:48.582 to recover correctly, and this is definitely going to limit your growth. 00:31:49.522 --> 00:31:55.297 It's not only that getting enough sleep helps muscle grow. 00:31:56.287 --> 00:32:03.097 It's actually without adequate sleep, muscle mass can even decrease. 00:32:04.147 --> 00:32:08.407 So there was a study in 2011 that examined how sleep deprivation 00:32:08.767 --> 00:32:10.417 affected muscle gains and recovery. 00:32:10.807 --> 00:32:16.507 People are always shocked when they hear the the sleep deprive deprived number. 00:32:17.282 --> 00:32:22.712 One group, the sleep deprived group was allowed 5.5 hours of sleep. 00:32:23.612 --> 00:32:25.622 Some people are like, oh, I get six hours. 00:32:25.742 --> 00:32:26.372 I'm fine. 00:32:27.066 --> 00:32:28.746 Try getting seven or eight. 00:32:28.776 --> 00:32:32.466 There's a huge difference between six and seven or eight. 00:32:32.466 --> 00:32:35.256 So a lot of times people will be like, I'm not sleep deprived. 00:32:35.316 --> 00:32:36.276 I'm fine. 00:32:37.236 --> 00:32:42.636 But it's like that's because you're just used to feeling like. 00:32:43.236 --> 00:32:46.536 this like the sleep deprivation. 00:32:46.536 --> 00:32:49.416 You're used to not having energy. 00:32:49.416 --> 00:32:52.206 You could have so much more. 00:32:52.446 --> 00:32:55.986 You're just used to it and used to, it doesn't make it right. 00:32:56.896 --> 00:33:01.756 So back to this study, the other group with allowed eight and a half 00:33:01.756 --> 00:33:07.096 hours per day and then all individuals followed a calorie regulated diet. 00:33:07.871 --> 00:33:12.791 What research discovered was that the individuals who slept only 5.5 hours 00:33:13.241 --> 00:33:19.151 had 60% less muscle mass at the end of the study, while those who slept 00:33:19.151 --> 00:33:22.781 8.5 hours had 40% more muscle mass. 00:33:23.831 --> 00:33:33.411 So doing whatever you can within your schedule, your reality, what 00:33:33.411 --> 00:33:40.331 life is to you, doing whatever you can to get more sleep could actually 00:33:40.331 --> 00:33:48.881 be the very thing that helps you put on the muscle that you want to. 00:33:49.886 --> 00:33:55.766 So keep in mind this all comes down to training, nutrition, recovery. 00:33:55.976 --> 00:33:59.576 So now the important thing is just for you to sit and do a deep dive with 00:33:59.576 --> 00:34:05.006 yourself and be honest with yourself about what am I doing in the gym? 00:34:05.771 --> 00:34:07.121 Do I have a good program? 00:34:07.181 --> 00:34:08.471 Am I tracking my lifts? 00:34:08.771 --> 00:34:12.011 Am I working hard enough with intensity? 00:34:12.431 --> 00:34:14.381 Am I training close to failure? 00:34:14.831 --> 00:34:17.261 Do I need to increase my volume? 00:34:17.501 --> 00:34:21.821 Or I forgot to mention this one, should I try to decrease my volume? 00:34:21.821 --> 00:34:21.881 I. 00:34:22.691 --> 00:34:29.861 It is not uncommon at all for women who are overly hyped about building a certain 00:34:29.861 --> 00:34:36.341 area to be hitting 30 plus sets a week. 00:34:36.731 --> 00:34:37.451 Especially. 00:34:37.691 --> 00:34:42.431 I see that a lot with glutes, and so if you're doing that and if you're not 00:34:42.431 --> 00:34:48.461 seeing any benefits and nutrition recovery is on point, then try pulling back. 00:34:49.691 --> 00:34:52.901 Try pulling back to 15 to 20. 00:34:53.561 --> 00:34:55.901 See how that affects your training. 00:34:56.171 --> 00:35:02.711 See how, if you feel stronger, if you're able to actually increase 00:35:02.716 --> 00:35:08.831 intensity levels, doing so now you might not get as much of a pump because 00:35:08.881 --> 00:35:11.161 there will be a reduction in in that 00:35:11.836 --> 00:35:17.256 pumped up feeling, but there are a lot of women who they go into the gym, 00:35:18.426 --> 00:35:21.696 they do 30 plus sets on their glutes. 00:35:21.966 --> 00:35:25.056 They get this pump, and then two days later when the pump 00:35:25.056 --> 00:35:25.926 goes away, they're like. 00:35:26.631 --> 00:35:29.241 Better go to the gym again to build muscle. 00:35:29.451 --> 00:35:33.561 They go there, they get the pump again, and then the reduction happens again. 00:35:33.561 --> 00:35:33.921 Right? 00:35:34.101 --> 00:35:41.591 So the pump is, pretty much a pooling of nutrients and blood to a certain 00:35:41.591 --> 00:35:44.471 muscle and it can give it a bigger look. 00:35:44.711 --> 00:35:46.691 Your skin will feel a lot tighter. 00:35:47.111 --> 00:35:49.391 It will look like somebody has more muscle. 00:35:50.171 --> 00:35:53.051 Unfortunately, the pump goes away, so we don't wanna always 00:35:53.051 --> 00:35:54.311 be doing pump work, right? 00:35:55.001 --> 00:35:59.861 So if you have that, if you're seeing that, that while I'm always doing 30 plus 00:35:59.861 --> 00:36:03.146 sets, maybe it's time for you to actually. 00:36:03.776 --> 00:36:10.406 Spring, the sets lower, 15 to 20 maybe your issue is actually your body will 00:36:10.406 --> 00:36:15.896 respond better to lower volume than higher because a lot of times with 00:36:15.896 --> 00:36:20.766 these studies we see bell curves, some people respond to higher volume 00:36:21.591 --> 00:36:22.131 better. 00:36:22.131 --> 00:36:27.831 Some people respond to lower volume better, and it could also be that 00:36:27.831 --> 00:36:31.811 somebody is, adapted to higher volume and maybe they need to switch it up 00:36:31.811 --> 00:36:35.411 and do lower volume and maybe their intensity levels will be a little 00:36:35.411 --> 00:36:37.871 bit higher and they can learn to. 00:36:38.186 --> 00:36:40.346 Work closer to failure. 00:36:40.826 --> 00:36:43.556 Um, better at those lower volumes. 00:36:43.556 --> 00:36:45.716 So just some food for thought. 00:36:45.716 --> 00:36:47.396 I really hope that that was helpful. 00:36:47.816 --> 00:36:48.626 You guys. 00:36:48.631 --> 00:36:49.316 I love you. 00:36:49.321 --> 00:36:50.936 I appreciate each one of you. 00:36:51.296 --> 00:36:53.486 You have a wonderful week.