Sept. 16, 2024

A Beginner's Guide to Resistance Training

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In this episode of the Deficient Vegans Podcast, we give a comprehensive introduction to resistance training. We explain what resistance training is and how you can start with simple exercises using body weight or small weights. We discuss the key benefits, including muscle growth, bone density improvement, and enhanced mobility. The episode covers various training tools like resistance bands, dumbbells, barbells, and machines, and emphasizes the importance of having a program and sticking to it. We also talk about essential concepts such as sets, reps, progressive overload, and goal-setting. Lastly, we offer some practical tips on staying consistent, proper form, and avoiding common pitfalls. Tune in to learn how to get started on your resistance training journey even if you're a complete beginner!

Recommended Beginner Programs
Starting Strength
StrongLifts
P90X

Exercise Tracking Apps
Strong
Hevy

Chapters
00:00 Introduction to VeGAINS Podcast
00:08 What is Resistance Training?
00:39 Benefits of Resistance Training
03:41 Types of Resistance Training Equipment
12:58 Understanding Sets, Reps, and Muscle Groups
14:54 Progressive Overload Explained
18:17 Setting Goals for Resistance Training
19:55 Setting Fitness Goals
20:10 Understanding Failure and Intensity
21:11 Safety and Form in Exercises
23:55 Warm-Up and Injury Prevention
31:46 Importance of Consistency and Tracking
36:11 Recommended Beginner Programs
41:43 Realistic Expectations and Long-Term Commitment
43:01 Conclusion and Contact Information



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00:00 - Introduction to VeGAINS Podcast

00:08 - What is Resistance Training?

00:39 - Benefits of Resistance Training

03:41 - Types of Resistance Training Equipment

12:58 - Understanding Sets, Reps, and Muscle Groups

14:54 - Progressive Overload Explained

18:17 - Setting Goals for Resistance Training

19:55 - Setting Fitness Goals

20:10 - Understanding Failure and Intensity

21:11 - Safety and Form in Exercises

23:55 - Warm-Up and Injury Prevention

31:46 - Importance of Consistency and Tracking

36:11 - Recommended Beginner Programs

41:43 - Realistic Expectations and Long-Term Commitment

43:01 - Conclusion and Contact Information

WEBVTT

00:00:00.000 --> 00:00:02.970
Welcome to episode 18 of the Deficient Vegans podcast.

00:00:02.970 --> 00:00:05.551
I'm the muscle deficient vegan here with the protein deficient Vegan.

00:00:05.551 --> 00:00:06.241
Do you wanna say hi?

00:00:06.576 --> 00:00:06.796
Hi.

00:00:07.171 --> 00:00:07.562
Hi.

00:00:07.621 --> 00:00:09.811
So today we're gonna be doing an intro to resistance training.

00:00:10.412 --> 00:00:14.821
Resistance training is just when you work out your muscles with some sort of resistance against them.

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That can be something like weights or your body weight.

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It's just something where your muscle has.

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Push against some extra resistance so you're not just moving your arms in the air, you're actually doing something with them that involves some sort of weight.

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It's really good and beginner friendly because you can start where you are.

00:00:28.551 --> 00:00:30.952
In the case of body weight things, you can start with body weight.

00:00:31.042 --> 00:00:38.481
In the case of things where you wanna load it with some kind of external weight, you can start with basically zero pounds, half a pound, and just move all the way up to hundreds of pounds over time.

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So a couple of the benefits of resistance training.

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First of all, why do we even want to do this?

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The most common one that people are probably aware of is that it builds muscle, right?

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So it'll build your muscle size, build your muscle strength overall.

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When people say they want to get toned, a lot of times what they really mean is they just want a little more muscle mass inside their body that's a little more visible popping out.

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So resistance straining is.

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Pretty much the only way to actually build the size and strength of the muscle.

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And you know, some people will get strong naturally from doing like farm work or heavy labor.

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Technically that's still resistance Training is just not quite as programmed.

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You're just naturally working against resistance in your job all the time.

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So obviously that also builds muscle.

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Also, it can improve your bone density.

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Especially in the case of vegans, it's really important because vegans can naturally have a lower bone mineral density just from our dietary differences with omnivores.

00:01:24.012 --> 00:01:31.662
I've actually saw a study recently where vegans who lift weights have a similar bone density to omnivores who lift weights.

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But if you compare.

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Vegans who don't lift weights to omnivores, vegans have a significantly lower bone density and that can lead to fractures, osteoporosis, things like that.

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So that's interesting.

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Yeah, so especially if you're vegan, you wanna make sure you're doing some kind of resistance training to make sure you're kind of closing that gap on bone density.

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I also heard that women are more susceptible to bone density issues.

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Yeah, something to keep in mind.

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You try to, you know, you don't need to do anything crazy.

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You don't need to be a power lifter or anything.

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Make sure you're doing some kind of resistance training to keep your bones strong.

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Also, it helps a lot with mobility.

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You're trying to, you know, get up and down and get around, maybe playing with kids or pets on the floor and maybe you're doing gardening, things like that.

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Having sex.

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Yeah, anything you need to be mobile for.

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Um, so yeah, anyway, resistance training will help you a lot with your mobility and kind of keeping that as you go into old age, because that's one of the things that's easy to lose if you, you know, if you don't use it, you lose it with mobility.

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So definitely something else to keep in mind and keep working on.

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And then just in general, having some muscular strength and combined with that, mobility helps you just move yourself around more easily.

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So if you've got to do things in daily life.

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You know, get up and down the stairs, get in and out of the car, move stuff around the house, whatever, just daily life things.

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This helps you a lot with that.

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'cause you're a little stronger, you're a little more used to those movements.

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You won't injure yourself as easily if you fall down, you can catch yourself a little more easily.

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Things like that.

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So

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changing out the water drug at work.

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Yeah, that's a big one.

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Yes.

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Ever since I've been able to do that, my confidence is through the roof.

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Like I don't have to rely on a man to change out the water jug when I want water at work.

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Yeah.

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And everybody just looks at you in awe.

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Yeah.

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They're like, wow.

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A girl can lift a whole water jug.

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I mean, it's.

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Shocking.

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Yeah.

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So, you know, it's definitely good for legendary renowned in situations like that as well.

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I think they're only like 40 something pounds, but girls hardly ever change 'em.

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You don't tell them that.

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You say, I think that's like a couple hundred pounds.

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I, I think it is.

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Yeah.

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Yeah.

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Just

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do the math.

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The density of water is like 79, you know.

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Pounds per Allen.

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Everyone knows that.

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Everybody knows that.

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Everybody knows that those are some of the benefits.

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So, uh, resistance training again, like I said, is when you use resistance against your muscles.

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Some of the ways that you can actually do that are with things like resistance bands, which, if you're not familiar with that, is basically just a, a really big.

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Rubber band.

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Um, and they come in different strengths, so they're a lot harder to stretch.

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So it is like heavier weight is basically what it's replicating there.

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And you just kind of, you know, tie 'em to a pole or uh, over a doorframe or something.

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And then you can just work against the resistance bands as a really easy portable, they're, they take up no space, they're no weight.

00:04:06.271 --> 00:04:08.076
You can put 'em in your pocket really and carry 'em around.

00:04:08.491 --> 00:04:10.891
Am I the only one that's super paranoid about those?

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I am so freaked out when I use those the whole time.

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I'm like, it's gonna smack me in the face.

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It's gonna.

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It's gonna snap in half and it's gonna hit me in the face and I'm gonna die.

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Yeah.

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I get a little nervous doing things pulling, I'm pulling it towards my face and I have had a couple snap.

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Uh, none of it turned out horribly.

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I think a lot of the energy when it snaps, goes away pretty quick, but it does feel pretty bad.

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Yeah.

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Maybe close your eyes.

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I don't know.

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I don't know.

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I'm like stressed.

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The whole time I use those things.

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Yeah.

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And you, that's one reason to get better quality ones.

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They will all eventually wear out and a lot of the times you'll see like they're really warm before they actually snap.

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Yeah.

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Them.

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Yeah.

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They start getting like

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pale colored.

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Yeah, yeah.

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Just

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like a stretch balloon or something.

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Um, but yeah, I mean they do occasionally snap.

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I like the knit ones.

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Those are mostly for like booty bands or whatever they call 'em.

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I haven't

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even seen those.

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Really?

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Oh yeah, we have some downstairs.

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Yeah.

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Yeah.

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I saw

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you use those.

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Yeah.

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That is interesting.

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I've never used one like that.

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I

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like those 'cause like.

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Those aren't gonna snap.

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Right.

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How the hell are those gonna snap?

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But yeah, like the rubber ones.

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Yeah.

00:05:06.672 --> 00:05:07.841
Those kind of stress me out.

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Yeah.

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The tube ones don't worry me as much.

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It's mostly like the really like thin rubber ones.

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Yeah.

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They have the rubber ones, which you just kinda usually hold and wrap around your hand.

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They have the tube ones, which you just mentioned, which actually have handles attached to the ones.

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Yeah.

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Uh, all good options.

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Sometimes they might snap.

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Usually not a big deal, but I could see it snapping, hitting you in just the wrong place.

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Yeah.

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So resistance band's really easy, lightweight option.

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Once you get into a program, you're not gonna be able to do all the movements you want with resistance bands, and you can

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double, triple 'em up.

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That's true.

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Yeah.

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You can do two at a time, but it gets a little hard, you know?

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And yeah.

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And a resistance band.

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Another thing about a resistance band is it changes like the weight as you pull it.

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Right?

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So if you're not standing the same distance away every time, the weight's a little different.

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Yeah.

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It's also.

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It's pretty hard to track progress because like depending on like where you hold it.

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Yeah.

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Like if you have it more stretched out, it's obviously going to be harder to pull.

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And then like, what does medium mean?

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Yeah.

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Heavy mean, like, I don't know what those mean.

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Right, right.

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It's like

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really hard.

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I, we have some that have like pounds on 'em.

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Yeah.

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But like, specifically, what does that mean?

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That's what I've never known.

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I'm like, how far away do I need to stand for it to equate to 50 pounds?

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Like who the hell knows?

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Yeah.

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And I'm sure there are ways to look that up, but yeah, it's, it's really hard to.

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Really keep track of that during a program, but they're an option and they're good if you're in a pincher if you wanted to travel.

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And they're also really good for warmups, which is a lot of people use 'em for.

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Yeah.

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So you just tie it to something and kind of hold it and do some arm warmups or something like that.

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Yeah.

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They're also good for like physical therapy.

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Yeah.

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But like you said, travel, like in a hotel room, that'd be a good option.

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Yeah.

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If you've ever been to a physical therapist, they'll use these.

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Yeah, so that's one option.

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The other ones that you're probably more familiar with, dumbbells and barbells.

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So dumbbells are the ones you hold in your hands, right?

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You do like curls with or whatever.

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You can do anything with them, but that's kinda what you think of.

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Yeah.

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And then a barbell is the big round plates on a long bar that you see people using for like bench press and squat and things like that.

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Dumbbells are good because they're a little more.

00:06:56.442 --> 00:06:59.382
Portable, but they're not quite as loadable.

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A lot of dumbbells, even the good ones only go up to like a hundred pounds.

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And there's a couple specialty ones that go a little higher than that, but barbells you can pretty easily load up to, you know, nearly a thousand pounds depending on the barbell and the weight.

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Yeah.

00:07:09.607 --> 00:07:12.432
But like who's really using a dumbbell for more than a hundred pounds?

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For the most part,

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that's true.

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But a lot of people do like to do dumbbell bench press, but then it gets, like if it's heavier than a hundred pounds, it's hard to get into place.

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Yeah, for sure.

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But,

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but I'm just saying if you're in a position where your bench press is like 400 pounds dumbbells.

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Yeah.

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You should

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be using a barbell anyway.

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Yeah, yeah,

00:07:27.257 --> 00:07:27.377
yeah.

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I

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don't know.

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I think the best investment I've ever made is the, the adjustable dumbbells.

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Those are so great.

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Right?

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Yeah.

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You think

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of so much less space than having like all the dumbbell sets from like five.

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50 pounds.

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Absolutely.

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And, and if you get all the dumbbell sets, you gotta have all the room for 'em.

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And they're also pretty expensive.

00:07:43.242 --> 00:07:45.971
Like the adjustable dumbbells are expensive as a set.

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Yeah.

00:07:46.302 --> 00:07:49.961
But they're not really as expensive as having an entire set of No normal dumbbells.

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So, and there's just the one.

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Right.

00:07:51.916 --> 00:07:52.057
You know?

00:07:52.086 --> 00:07:52.377
Yeah.

00:07:52.757 --> 00:07:54.672
And you can move between 'em really easily.

00:07:54.762 --> 00:07:55.242
I don't know.

00:07:55.422 --> 00:07:55.601
Yeah.

00:07:55.601 --> 00:07:57.132
There's several different types out there.

00:07:57.492 --> 00:08:05.862
They've all got their pros and cons, but in general, I'd say if you were trying to do a home gym, adjustable dumbbells is probably the, the way you go, one of the first main major purchases that would make.

00:08:05.862 --> 00:08:06.297
Yeah, for

00:08:06.297 --> 00:08:06.416
sure.

00:08:07.067 --> 00:08:07.276
Yeah.

00:08:07.307 --> 00:08:08.687
Which one's your favorite that you've used?

00:08:09.586 --> 00:08:19.096
Mm. I really like the power blocks, but they're a little slow to switch around and I've got a couple complaints about the way it gets caught in your shorts.

00:08:19.456 --> 00:08:24.047
Yeah, so I liked, I think I liked the Boflex better as far as the form factor, but.

00:08:24.377 --> 00:08:29.416
The Boflex also had the issue where they were the same length no matter what weight it was, and they're a little awkward in general.

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Yeah, they're really

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bulky.

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I've seen some other ones.

00:08:31.367 --> 00:08:35.476
I think I would like more, but I can't really justify buying them when I've already got a set that works really good.

00:08:35.537 --> 00:08:37.636
Yeah, I think the new bells look really nice.

00:08:37.636 --> 00:08:42.287
It kind of looks like a normal dumbbell most of the time, but the power blocks have been fine.

00:08:42.346 --> 00:08:43.697
It's just I have minor complaints.

00:08:44.267 --> 00:08:49.187
My issue with most women is that the hand, like the handles are way too big for like female hands.

00:08:49.216 --> 00:08:49.277
Yeah.

00:08:49.277 --> 00:08:52.397
Or like, I think I just have naturally like smaller grip.

00:08:52.456 --> 00:08:52.846
Yeah.

00:08:52.937 --> 00:08:58.736
So the only ones that like I can actually hold onto without like basically dropping when I go up and wait are the.

00:08:59.162 --> 00:09:03.211
Uh, the power block, the small ones, they have like a small set that goes to like 32.

00:09:03.302 --> 00:09:03.572
Yeah.

00:09:03.902 --> 00:09:06.721
Which doesn't do everything, but like I can at least hold it,

00:09:07.142 --> 00:09:07.381
right?

00:09:07.381 --> 00:09:07.562
Yeah.

00:09:07.562 --> 00:09:09.662
It's got a better grip and they come with a contoured grip.

00:09:09.662 --> 00:09:12.932
And on mine I swapped the contour grip out just for a, an old steel grip.

00:09:12.991 --> 00:09:13.322
Yeah.

00:09:13.322 --> 00:09:14.851
Which is a little better for the heavier weights.

00:09:14.856 --> 00:09:15.956
So they have good options.

00:09:16.057 --> 00:09:16.277
I's

00:09:16.282 --> 00:09:18.451
so much trouble holding those Bowflex ones.

00:09:18.451 --> 00:09:20.881
'cause the grip on that is like massive.

00:09:20.942 --> 00:09:23.157
I didn't like the grip on the boflex also because.

00:09:23.586 --> 00:09:27.456
Not only was the grip huge, but it would also give under heavier weight.

00:09:27.456 --> 00:09:31.447
So if I was doing heavy rows or something, it, I'd be able to like squeeze it, which felt really weird.

00:09:31.476 --> 00:09:31.626
Yeah.

00:09:32.136 --> 00:09:34.657
Um, I just prefer steel grips when they're option.

00:09:34.687 --> 00:09:35.706
Yeah, just wood dumbbells.

00:09:35.886 --> 00:09:36.726
Uh, awesome.

00:09:36.996 --> 00:09:41.797
And then barbells obviously are great for lots of heavy exercises like squats, bitch, stuff like that.

00:09:42.126 --> 00:09:42.427
Ooh.

00:09:42.427 --> 00:09:44.047
And we got rainbow plates.

00:09:44.621 --> 00:09:44.912
Yeah.

00:09:45.606 --> 00:09:45.756
Yeah.

00:09:45.756 --> 00:09:52.657
We had a, a deal I think last Black Friday and got some, I think they were calling 'em Spectrum, but basically it's like a rainbow abstract.

00:09:52.721 --> 00:09:54.581
Weight plates to load on the barbell.

00:09:54.881 --> 00:09:55.932
They were pretty cool in person.

00:09:55.932 --> 00:09:56.831
Still pretty, yeah.

00:09:56.892 --> 00:09:57.042
Yeah.

00:09:57.042 --> 00:10:04.121
I think I, I made a joke on Instagram about like, if you want to spend a lot of money on weights, at least get the pretty ones to appear as your significant other seemed to work pretty well.

00:10:05.532 --> 00:10:05.951
Yes.

00:10:06.011 --> 00:10:08.006
You can justify anything if it's pretty Yeah,

00:10:08.532 --> 00:10:10.182
the gym floor is pretty Yeah.

00:10:10.182 --> 00:10:11.621
Get colorful benches and stuff.

00:10:11.711 --> 00:10:12.912
You walk down there, it's a, yeah, it's nice.

00:10:12.912 --> 00:10:15.037
An explosion of color and you don't even think about all these D That's

00:10:15.047 --> 00:10:15.397
right.

00:10:16.206 --> 00:10:17.466
I see no price tags.

00:10:19.297 --> 00:10:21.456
The next option is like a machine.

00:10:21.517 --> 00:10:23.256
This is usually gonna be at the gym, right?

00:10:23.256 --> 00:10:25.956
Like you might be able to get one for your home gym, but they're really expensive.

00:10:26.152 --> 00:10:26.351
Tonal.

00:10:26.461 --> 00:10:28.177
Yeah, tonal is actually pretty good.

00:10:28.177 --> 00:10:28.206
Tonals

00:10:28.236 --> 00:10:28.777
pretty cool.

00:10:28.836 --> 00:10:29.226
Yeah.

00:10:29.797 --> 00:10:34.297
So, um, loaded machines, usually the machines at the gym are for one specific movement.

00:10:34.297 --> 00:10:37.147
So it's like a bench press machine or a shoulder press machine?

00:10:37.236 --> 00:10:37.386
Yeah.

00:10:37.386 --> 00:10:38.032
Or like a tricep.

00:10:38.611 --> 00:10:38.912
Right

00:10:38.912 --> 00:10:39.572
machine.

00:10:39.631 --> 00:10:39.991
Yeah.

00:10:40.501 --> 00:10:41.971
And uh, cable machines counting this.

00:10:41.971 --> 00:10:44.971
A tonal is a cable machine, which is just basically two cables.

00:10:44.971 --> 00:10:50.642
You can swap out a bunch of different attachments for the handle pieces and you can do a whole lot of different exercises with a cable machine.

00:10:50.642 --> 00:10:51.721
So those are really good too.

00:10:51.871 --> 00:10:54.182
Yeah, I like the tonal for upper body stuff.

00:10:54.182 --> 00:10:56.822
I think it's a little challenging for anything lower body.

00:10:57.001 --> 00:10:57.631
Yeah, definitely.

00:10:57.961 --> 00:11:00.361
So it's like pretty hard to do much lower body with the tonal.

00:11:00.601 --> 00:11:00.961
Yeah.

00:11:01.442 --> 00:11:03.932
Mainly because lower body is big muscles and you need big weight.

00:11:04.081 --> 00:11:04.142
Yeah.

00:11:04.172 --> 00:11:05.822
But also because it's really awkward to do.

00:11:05.851 --> 00:11:06.001
Yeah.

00:11:06.032 --> 00:11:06.841
The setups just

00:11:06.841 --> 00:11:07.351
awkward.

00:11:07.351 --> 00:11:09.241
Like I definitely prefer like gym

00:11:09.392 --> 00:11:09.662
Yeah.

00:11:09.721 --> 00:11:10.501
Machines.

00:11:10.652 --> 00:11:11.552
Yeah, for sure.

00:11:11.642 --> 00:11:12.032
I agree.

00:11:12.091 --> 00:11:13.711
Also, another one is, uh, medicine balls.

00:11:13.711 --> 00:11:18.152
People use medicine balls a lot for functional movement type stuff, so yeah, A lot of ab

00:11:18.812 --> 00:11:19.532
workouts.

00:11:19.532 --> 00:11:26.432
Yeah, a lot of ab stuff you can do, like where you're throwing it at a wall or you can just do, uh, crunches while you're holding a medicine ball.

00:11:26.432 --> 00:11:28.922
A lot of little stuff like that, but that's a way to get extra weight.

00:11:29.251 --> 00:11:29.581
Yeah.

00:11:29.792 --> 00:11:35.491
Um, you can also use, also, you know, can do a weighted vest, ankle weights, arm weights, a lot of different things like that.

00:11:35.491 --> 00:11:42.841
And then, um, of course, just if you're not talking about extra weights, uh, just body weight is a, a reasonable way to do resistance training.

00:11:43.351 --> 00:11:49.081
Um, you don't actually need any weight, so you just do movements in a way that use your body weight to add that load to muscle.

00:11:49.142 --> 00:11:51.121
Yeah, like lunges and squats.

00:11:51.706 --> 00:11:51.976
Yeah.

00:11:51.981 --> 00:11:52.317
Air spot.

00:11:52.317 --> 00:11:52.486
Yeah, you can

00:11:52.486 --> 00:11:53.356
definitely get pretty good.

00:11:53.356 --> 00:11:53.836
Pushups

00:11:53.836 --> 00:11:54.797
are a really common example.

00:11:54.797 --> 00:11:54.856
Yeah.

00:11:54.856 --> 00:11:55.787
Pullups, things like that.

00:11:55.787 --> 00:11:55.996
True.

00:11:56.086 --> 00:12:01.246
Um, and so also with resistance training, there's a little bit of terminology that you might read when you start looking into this.

00:12:01.277 --> 00:12:06.437
So we're just gonna go over a couple of the kind of vocab or intro, introduction to resistance training.

00:12:06.761 --> 00:12:09.731
So a big one is sets, and we'll do 'em in combination.

00:12:09.731 --> 00:12:12.851
They're sets and reps.

00:12:09.731 --> 00:12:12.851
Reps means repetitions.

00:12:13.121 --> 00:12:18.726
So if you think like you grab a dumbbell to do curls, you do 10 curls, like you just move your arm up and down 10 times.

00:12:18.726 --> 00:12:19.047
Mm-hmm.

00:12:19.126 --> 00:12:20.292
That's 10 repetitions.

00:12:20.562 --> 00:12:23.052
And so if you're doing 10 repetitions.

00:12:23.361 --> 00:12:29.542
You might want to take a break and then do another 10 repetitions, and that second time you do it is called the second set.

00:12:30.052 --> 00:12:36.201
So typically if you are following a program, it's going to be like do three sets of 10 repetitions.

00:12:36.292 --> 00:12:36.471
Yeah.

00:12:36.501 --> 00:12:41.361
So you're gonna see sets and reps extremely commonly if you're looking at any kind of resistance training program.

00:12:41.361 --> 00:12:41.601
Yeah.

00:12:41.631 --> 00:12:42.216
Sometimes you'll see like.

00:12:42.511 --> 00:12:44.101
10 times three.

00:12:44.162 --> 00:12:45.721
Yeah, it'll be like 10 x. Yeah.

00:12:45.721 --> 00:12:47.792
And that means 10 reps for three sets.

00:12:47.822 --> 00:12:49.442
You also see rest periods.

00:12:49.442 --> 00:12:53.672
So what that means is how much time you just recover in between your sets.

00:12:53.942 --> 00:13:00.542
So if you see 10 times three, you do 10 reps, three sets, and then typical is like a minute to two minutes between sets.

00:13:00.902 --> 00:13:05.432
So you just rest for 60 seconds after you do your 10 curls, and then you start your other 10 curls.

00:13:05.871 --> 00:13:14.991
And then muscle groups is something you'll see and you might see your muscle group as like arms, and that could mean bicep and tricep and shoulders or uh, sometimes shoulders aren't included.

00:13:15.501 --> 00:13:19.192
You can see a muscle group that's like your back, and then that's a lot of different things.

00:13:19.461 --> 00:13:24.711
If your muscle group is legs, that might be like quads and hamstrings and calves and all that together.

00:13:24.711 --> 00:13:30.591
So typically the muscles are grouped together in that way, just so you can visualize.

00:13:31.106 --> 00:13:34.167
'cause ideally you want to do exercises for every part of your body, right?

00:13:34.167 --> 00:13:35.037
That has major muscles.

00:13:35.427 --> 00:13:42.476
So it's just so you can say, okay, I've covered my legs and my arms and my back and my chest, and like my core abs, whatever.

00:13:42.596 --> 00:13:42.777
Yeah.

00:13:42.807 --> 00:13:50.966
So it's just so you can say, okay, I, I've checked all the boxes and all these different muscles groups, so I know that I've hit in some way, all the major muscles in my body.

00:13:50.966 --> 00:13:51.716
So you'll see that.

00:13:52.226 --> 00:13:53.846
And then another big one for.

00:13:53.907 --> 00:14:02.547
Resistance training is something called progressive overload, so that sounds a little technical, but really all it means is try to do a little more next time than you did this time.

00:14:03.106 --> 00:14:06.407
And that's how you kinda really build the strength and the size in your muscles.

00:14:06.437 --> 00:14:16.126
So it can be, you did more weight than last time, or you did more reps than last time, or you did more sets, or sometimes it's even like I didn't rest as long between sets.

00:14:16.246 --> 00:14:16.336
Mm-hmm.

00:14:16.636 --> 00:14:19.907
So there are a lot of ways to progress in this way.

00:14:20.241 --> 00:14:31.522
The standard one is just you add a little weight, so if you squat, let's say you do squats twice a week, as an example, as a beginner, you might just try adding five pounds each day assuming you hit your goal, right?

00:14:31.522 --> 00:14:43.341
If your goal is like 10 reps for three sets, if you got that on day one and on day three or day five or whatever, when you go to do your squats again, you might just try that same thing with an extra five pounds on the barbell and you just, yeah, and it's

00:14:43.341 --> 00:14:44.991
a little different for like smaller muscles.

00:14:45.022 --> 00:14:45.172
Yeah,

00:14:45.172 --> 00:14:45.682
definitely.

00:14:45.746 --> 00:14:48.447
So like if you're doing bicep curls or something.

00:14:48.567 --> 00:14:48.716
Yeah.

00:14:48.716 --> 00:14:51.897
And you're doing like three sets of 10 reps, maybe.

00:14:51.897 --> 00:14:54.447
Like on the next day you try to do 11 reps.

00:14:54.447 --> 00:14:55.287
Yep, exactly.

00:14:55.346 --> 00:14:56.246
And you can also do sets.

00:14:56.246 --> 00:15:02.846
So if you got 10 reps, three sets, 12 reps. Next time, like you were saying, with the small muscles, you can't really add weight very quickly.

00:15:02.876 --> 00:15:03.206
Yeah.

00:15:03.297 --> 00:15:07.317
So it's really hard to even add reps.

00:15:03.297 --> 00:15:07.317
Some of them are really slow too.

00:15:07.346 --> 00:15:07.437
Yeah.

00:15:08.341 --> 00:15:08.971
Progress on.

00:15:09.152 --> 00:15:23.341
Yeah, they are slow, but it also, it'll work for a long time, especially as a beginner, you can do this basically just in a, a straight way without having to think too much about how to handle special situations for probably a year, maybe even more in a lot of cases.

00:15:23.761 --> 00:15:26.581
So you can just keep adding weight and trying to hit it.

00:15:26.581 --> 00:15:33.871
And if you don't quite hit it, just try the same thing again next week and you'll probably hit it like as a beginner, your muscles are gonna get stronger really fast.

00:15:34.147 --> 00:15:39.636
So you'll be able to progress with especially the bigger muscles, um, for a, a very long time right off the bat.

00:15:39.636 --> 00:15:43.042
So that's kind of the, the main way to progress your strength and muscle size.

00:15:43.042 --> 00:15:43.241
Yeah.

00:15:43.326 --> 00:15:46.201
And by bigger muscles, you mean like legs and back kind of, yeah.

00:15:46.201 --> 00:15:46.442
Right.

00:15:46.442 --> 00:15:46.601
Yeah.

00:15:46.746 --> 00:15:46.866
Yeah.

00:15:46.866 --> 00:15:49.297
Like arms are a little harder to do.

00:15:49.356 --> 00:15:49.657
Yeah.

00:15:49.657 --> 00:15:52.206
Shoulders and arms are a little more tricky.

00:15:52.206 --> 00:15:54.697
You'll still be able to progress the same way for a long time.

00:15:54.697 --> 00:15:56.346
It is just gonna be much smaller increments.

00:15:56.346 --> 00:15:56.437
Right?

00:15:56.437 --> 00:16:00.667
Like you're gonna be adding, like you said, maybe one rep. Uh, two reps, something like that.

00:16:00.667 --> 00:16:07.716
And then you'll probably go through a couple weeks adding a couple reps, and then eventually be able to move up and weight and you kind of start the process over.

00:16:07.746 --> 00:16:07.897
Yeah.

00:16:07.897 --> 00:16:10.721
But you're never gonna move up and weight like you would with squats, like five pounds.

00:16:10.961 --> 00:16:11.201
It's like,

00:16:11.662 --> 00:16:11.881
ooh,

00:16:11.881 --> 00:16:13.402
you added two pounds after a month.

00:16:14.091 --> 00:16:16.642
Yeah, you're curling 200 pounds by the end of the year.

00:16:16.642 --> 00:16:17.091
No, I don't.

00:16:17.211 --> 00:16:17.932
That's not gonna happen.

00:16:17.932 --> 00:16:21.591
But yeah, the same theory works, but it's gonna apply a little differently to every muscle group.

00:16:21.591 --> 00:16:21.652
Yeah.

00:16:21.652 --> 00:16:43.221
And then eventually, once you kind of hit a part in that progression where you're, uh, we call it a plateau where basically you've been trying to increase for a couple weeks and you're not quite increasing, you'll have to get into some strategies around what we call deloading, which is like you lower the weight a little bit below what you've been working on to give your muscle a little time to recover, and then you eventually work back up and you'll break through what you were stuck on before.

00:16:43.557 --> 00:16:43.767
Yeah.

00:16:43.767 --> 00:16:46.346
And can't you do things with like shifting how many reps you're doing?

00:16:46.346 --> 00:16:55.256
Like for instance, if you're targeting like 10 to 12 reps, can't you like go down to like eight to 10 reps for a little bit to try to like break through that?

00:16:55.282 --> 00:16:55.572
Yeah.

00:16:55.672 --> 00:16:58.091
Go down to eight to 10 reps with a little weight.

00:16:58.091 --> 00:16:58.251
Heavier weight.

00:16:58.256 --> 00:16:58.947
Yeah, heavier weight.

00:16:59.157 --> 00:16:59.307
Yeah.

00:16:59.307 --> 00:17:02.876
There's a lot of different ways to handle it and you'll respond a little differently to each one.

00:17:03.297 --> 00:17:09.086
Um, but you know, you won't really have to worry about that until you start hitting some hard plateaus, at least several months into a beginner program.

00:17:09.152 --> 00:17:09.481
Cool.

00:17:09.511 --> 00:17:12.301
So that's the basic idea for resistance training.

00:17:12.301 --> 00:17:17.791
So now we can talk about how do you know what you're actually trying to achieve when you're doing a resistance training program?

00:17:17.791 --> 00:17:20.192
So we wanna talk about setting an actual goal.

00:17:20.642 --> 00:17:24.092
So there's a couple of different goals you can have with resistance training.

00:17:24.481 --> 00:17:32.311
One, if you're thinking about like a bodybuilder, it would be muscle size, which technically is referred to as hypertrophy, but that really just means like how big.

00:17:32.676 --> 00:17:35.136
Physically, the muscle looks right.

00:17:35.136 --> 00:17:36.547
So that's some people's goal.

00:17:36.846 --> 00:17:40.207
That tends to be your goal, if you want like the visual, you know, aspect.

00:17:40.207 --> 00:17:40.297
Mm-hmm.

00:17:40.537 --> 00:17:41.586
Of muscles, right?

00:17:41.646 --> 00:17:51.067
But you could also focus on muscle strength, which it is related to muscle size, but if you focus on one or the other, uh, you're gonna get that result a little more.

00:17:51.067 --> 00:17:57.186
So you can actually grow quite a bit of strength without growing the actual size to an extreme degree.

00:17:57.872 --> 00:17:58.082
Yeah.

00:17:58.082 --> 00:18:00.541
And these goals are more driven around how many reps you're doing, right?

00:18:00.632 --> 00:18:01.622
Yeah, more or less.

00:18:01.622 --> 00:18:01.892
Yeah.

00:18:02.311 --> 00:18:06.571
And you know, rest periods and the actual movement, you're exercises you're doing and stuff like that.

00:18:06.872 --> 00:18:13.711
But yeah, typically you're doing less reps if you're focusing on strength and more reps and more volume in general.

00:18:13.832 --> 00:18:15.842
Overall, if you're getting, yeah, so like muscle size,

00:18:15.902 --> 00:18:18.511
less reps, higher weight if you're focused on strengths.

00:18:18.511 --> 00:18:18.751
Right.

00:18:19.412 --> 00:18:21.991
And more reps, lower rate, if you're focused on.

00:18:22.291 --> 00:18:22.352
Yeah.

00:18:23.251 --> 00:18:24.446
Visually, right?

00:18:24.692 --> 00:18:24.872
Yeah.

00:18:24.872 --> 00:18:29.047
For strength, you're really focusing on like doing your one rep max a lot and things like that.

00:18:29.047 --> 00:18:29.166
Yeah.

00:18:29.166 --> 00:18:30.301
So like power lifting.

00:18:30.541 --> 00:18:31.231
Yeah, exactly.

00:18:31.561 --> 00:18:31.862
Yep.

00:18:31.922 --> 00:18:32.521
Power lifting.

00:18:32.582 --> 00:18:35.821
You think of strength as power lifting and then muscle size as bodybuilding?

00:18:35.971 --> 00:18:36.422
Yeah, typically.

00:18:36.511 --> 00:18:36.721
Yeah.

00:18:36.721 --> 00:18:42.511
Yeah, and also your goal, if you're not really focused on either one of those in specific, your goal could just be like fat loss.

00:18:42.511 --> 00:18:42.602
Mm-hmm.

00:18:42.602 --> 00:18:48.932
In which case, it doesn't necessarily matter, like really which program you follow, as long as you do something consistently and you make progress overall.

00:18:49.842 --> 00:18:52.451
And then you could just be, you know, I don't really have a particular goal.

00:18:52.451 --> 00:18:55.961
I just want to be in the gym, working out, working on my general fitness.

00:18:56.051 --> 00:18:56.261
Yeah.

00:18:56.291 --> 00:19:00.311
So that's another one where, uh, it doesn't really matter what program you choose to do.

00:19:00.311 --> 00:19:02.082
And you can even rotate programs quite a bit.

00:19:02.112 --> 00:19:05.231
You just wanna be in there, you know, lifting, making progress in some way.

00:19:05.291 --> 00:19:11.471
I guess here's maybe a good time to mention, like, when do you know if you should move up in reps or like change your weight?

00:19:11.471 --> 00:19:11.531
Yeah.

00:19:11.561 --> 00:19:16.182
That's when like you physically can't lift anymore, like you're to a point of failure.

00:19:16.211 --> 00:19:16.301
Right.

00:19:16.301 --> 00:19:18.221
Or like maybe a rep beneath that.

00:19:18.227 --> 00:19:18.356
Yeah.

00:19:19.862 --> 00:19:25.741
So for instance, if you're trying to look lean or whatever, you wouldn't want to just use five pound dumbbells and do infinite.

00:19:26.311 --> 00:19:29.642
Curls, it's gonna take a ton of time to get the results that you want.

00:19:29.642 --> 00:19:31.801
And you would have to do hundreds of reps, right?

00:19:31.801 --> 00:19:34.801
So go to 15 pounds and do 12.

00:19:34.801 --> 00:19:38.071
Or if you can't do 12, if you can do 10 and then that's when you fail.

00:19:38.071 --> 00:19:40.261
You literally can't lift that up anymore.

00:19:40.352 --> 00:19:40.592
Yeah,

00:19:40.682 --> 00:19:41.771
that's when you know you're done.

00:19:42.346 --> 00:19:42.767
Right.

00:19:43.126 --> 00:19:43.457
Yeah.

00:19:43.457 --> 00:19:51.467
And you know, there there's a couple of technical things like uh, your rate of perceived exertion and, uh, how many reps you think you could have done after you failed.

00:19:51.467 --> 00:19:52.517
And we call it reps and reserve.

00:19:52.696 --> 00:19:52.757
Yeah.

00:19:52.817 --> 00:19:57.707
But in general, you just want to try to keep the intensity up is probably the best way to encapsulate that.

00:19:57.707 --> 00:20:03.707
So like, you want to do your set and make sure your set was hard and you were near the point where you couldn't and your form is still good.

00:20:03.737 --> 00:20:04.426
Yeah, definitely.

00:20:04.517 --> 00:20:06.017
Always wanna make sure the form is still good.

00:20:06.227 --> 00:20:06.436
Yeah.

00:20:06.436 --> 00:20:06.612
And some.

00:20:07.092 --> 00:20:11.922
Exercises you can do point of failure, like bicep curls, like yeah, you can, if you can't lift anymore.

00:20:11.922 --> 00:20:21.162
Like obviously you've reached failure, but like yeah, obviously you wouldn't wanna do point of failure on like a chest press where you don't have someone that's like a bench press where someone's not really like

00:20:21.166 --> 00:20:21.791
Right, right.

00:20:21.791 --> 00:20:21.942
Gonna

00:20:21.942 --> 00:20:22.902
be able to catch that.

00:20:22.902 --> 00:20:26.352
Like most times you wouldn't want to go to like, I'm completely failed.

00:20:26.442 --> 00:20:26.501
Yeah.

00:20:26.981 --> 00:20:28.547
And also just on that point a little bit.

00:20:28.882 --> 00:20:35.241
They've seen in some studies that there's not a big difference between literally physically failing and being one or two, uh, reps Short of failure.

00:20:35.271 --> 00:20:35.451
Yeah.

00:20:35.481 --> 00:20:41.061
So if you're on a risky exercise, like you were saying, like a bench press, you definitely shouldn't push it if it's gonna be a risk to your safety.

00:20:41.067 --> 00:20:41.086
Right.

00:20:41.086 --> 00:20:42.082
Safety first, you know.

00:20:43.801 --> 00:20:50.402
And I think like once you do it a few times, you can kind of figure out like, what does that feel like when your, your arms are like about to give out?

00:20:50.406 --> 00:20:50.626
Yeah.

00:20:51.001 --> 00:20:53.672
Like you get the hang of like what that ends up feeling like.

00:20:53.701 --> 00:20:53.882
Yeah.

00:20:53.882 --> 00:20:54.332
It takes a long

00:20:54.332 --> 00:20:59.912
time to understand and a lot of the time people underestimate themselves so they think they're gonna fail way before they actually fail.

00:20:59.912 --> 00:21:04.922
So they've done studies where it's like, okay, tell us how many reps you feel like you were gonna be able to do.

00:21:05.192 --> 00:21:09.811
And then they like, have you in a safe environment, they just say, go literally until you physically cannot do anymore.

00:21:09.811 --> 00:21:13.112
And people end, end up doing a lot more reps than they think they can.

00:21:13.146 --> 00:21:14.946
If you're actually pushed to a physical failure.

00:21:14.977 --> 00:21:16.866
So you get used to how that feels over time.

00:21:17.076 --> 00:21:17.406
Yeah.

00:21:17.467 --> 00:21:22.027
And honestly, gym machines are like a really good one, for the most part to go to failure.

00:21:22.057 --> 00:21:22.267
Yeah.

00:21:22.326 --> 00:21:24.366
'cause you're usually in a safe position.

00:21:24.366 --> 00:21:24.426
Yeah.

00:21:24.426 --> 00:21:26.977
And you're just pushing away from whatever that position is.

00:21:27.007 --> 00:21:27.096
Yeah.

00:21:27.126 --> 00:21:30.186
So like when you fail, you just end up back, you know what I mean?

00:21:30.186 --> 00:21:30.511
Yeah, absolutely.

00:21:30.666 --> 00:21:30.787
Yeah.

00:21:30.787 --> 00:21:35.557
And so while it's important to keep these goals in mind, just so you kind of know where you're going and where you know where you're.

00:21:35.741 --> 00:21:51.612
Program might evolve into, um, if you're just starting out as a beginner, it doesn't necessarily matter which goal you start with because you're gonna get, uh, almost the same progress out of either of them because your muscles as an actual beginner are gonna respond in both sides and strength pretty aggressively.

00:21:51.642 --> 00:21:59.321
So there's no set timeline for when am I, not a beginner, but somewhere around the year to two year mark of consistent exercise.

00:21:59.602 --> 00:22:07.912
You'll probably be in more of what they call an intermediate phase, which is where you would start tailoring your training probably towards like power lifting or bodybuilding or some other specific goal.

00:22:08.182 --> 00:22:09.231
So like how does that work?

00:22:09.231 --> 00:22:10.672
Say like five years ago.

00:22:11.102 --> 00:22:12.541
I lifted weights for two years.

00:22:12.547 --> 00:22:12.767
Yeah.

00:22:12.767 --> 00:22:14.821
And then I haven't lifted for four years.

00:22:14.971 --> 00:22:16.412
Am I now a beginner again?

00:22:16.471 --> 00:22:18.781
You would be a beginner again at the beginning.

00:22:19.051 --> 00:22:23.521
Um, but they've seen that your muscles kind of have, you know, a quote unquote memory.

00:22:23.672 --> 00:22:23.882
Yeah.

00:22:23.882 --> 00:22:29.942
So you're gonna regain, especially if it was only five years ago, you're gonna regain a lot of that a lot faster than you did the first time around.

00:22:30.122 --> 00:22:33.211
So let's say you were in the quote unquote beginner phase, right?

00:22:33.211 --> 00:22:36.571
For two years before, you'd probably only be in that beginner phase for like eight months.

00:22:36.571 --> 00:22:38.612
So your muscles will like readapt.

00:22:39.176 --> 00:22:45.446
Because they still have a lot of extra cells and stuff you built in there before, so it'll be a lot quicker progress.

00:22:45.446 --> 00:22:47.817
But yeah, I mean, if you're untrained, you're untrained.

00:22:47.817 --> 00:22:50.096
So you will technically be in that beginner stage again.

00:22:50.096 --> 00:22:50.396
Cool.

00:22:50.426 --> 00:22:55.436
So next, just some general tips and kind of pitfalls to avoid when you're doing resistance training.

00:22:55.916 --> 00:23:03.747
Number one is you wanna make sure you're doing some kind of warmups, especially as you get into your late twenties, early thirties, and definitely beyond that.

00:23:03.747 --> 00:23:04.406
Yeah.

00:23:04.922 --> 00:23:08.342
So like warm up with cardio and then maybe some dynamic stretching.

00:23:08.582 --> 00:23:08.761
Yeah.

00:23:08.761 --> 00:23:15.422
This is good for injury prevention because if you just go in cold and start doing, you know, heavy squats or something, yeah, you're probably gonna have a bad time.

00:23:15.811 --> 00:23:17.132
So you wanna be really careful with that.

00:23:17.162 --> 00:23:20.942
There's a quote I heard, uh, it was, if you don't have time to warm up, you don't have time to work out.

00:23:21.116 --> 00:23:22.136
Which is a kinda That's fair.

00:23:22.196 --> 00:23:26.307
A good mindset to keep in mind because a lot of people, you'll go in and be like, oh, you know, I'm in a rush.

00:23:26.336 --> 00:23:29.277
I don't have time to really do these warmup sets today, but I wanna get my workout in.

00:23:29.666 --> 00:23:34.317
I mean, that's, you know, statistics is gonna catch up to you eventually and you're gonna have a bad day.

00:23:34.467 --> 00:23:34.616
Yeah.

00:23:34.616 --> 00:23:36.626
And that's gonna put you several weeks behind on your workouts.

00:23:36.626 --> 00:23:37.737
Especially with back stuff.

00:23:37.767 --> 00:23:38.096
Yeah.

00:23:38.096 --> 00:23:38.396
I'm always

00:23:38.396 --> 00:23:39.626
so scared about back stuff.

00:23:39.686 --> 00:23:39.896
Yeah.

00:23:39.896 --> 00:23:40.737
You gotta be careful.

00:23:41.402 --> 00:23:45.451
So, but it's pretty easy to like, you know, pull a muscle or maybe even tear a muscle.

00:23:45.457 --> 00:23:45.507
Yeah.

00:23:45.507 --> 00:23:47.281
If you doing something like a bench press is really common.

00:23:47.281 --> 00:23:48.902
You gotta be really careful of warm that move the

00:23:48.902 --> 00:23:49.412
wrong way.

00:23:49.412 --> 00:23:51.902
And now you're out for like several weeks.

00:23:51.961 --> 00:23:52.231
Yeah.

00:23:52.892 --> 00:24:02.102
So you can do like a general warmup with something like, uh, an elliptical or a rower, maybe just five to 10 minutes when you first get in the gym, to literally to warm up your body, get your temperature up a little bit.

00:24:02.402 --> 00:24:05.701
Your muscles are a little more pliable and things like that.

00:24:05.791 --> 00:24:09.811
But then also as you go to do your more major exercises.

00:24:09.967 --> 00:24:15.727
You would just do lighter sets at the beginning to warm yourself up for that particular exercise.

00:24:16.326 --> 00:24:21.876
So again, if you're going to do like squats in your typical squat, it's like, let's just say it's a hundred pounds, right?

00:24:22.086 --> 00:24:25.116
I always actually start squats with a warmup set of just the empty bar.

00:24:25.207 --> 00:24:25.537
Yeah.

00:24:25.626 --> 00:24:27.727
Uh, you know, Jay Cutler's, a popular body builder.

00:24:27.727 --> 00:24:29.287
He calls 'em like feel sets.

00:24:29.317 --> 00:24:31.237
So you just kind of get the empty bar and just like.

00:24:31.426 --> 00:24:36.946
Do a couple reps with it to make sure your body, like nothing is like hurting in a weird way with just the movement itself.

00:24:36.977 --> 00:24:41.567
And then there's a bunch of different protocols for like warmup percentage wise, but you can kind of just feel it out.

00:24:41.567 --> 00:24:55.547
Like, I'm gonna throw 20 pounds on the bar and try a couple more sets, make sure it still feels good, and then just kind of build up, maybe just not like nothing extensive, just like a little warmup set or two before you do your actual, what we call working sets, which is actually the weight you were planning to lift that day.

00:24:55.547 --> 00:24:55.936
Yeah.

00:24:56.707 --> 00:24:58.416
You don't really need to do that with like everything.

00:24:58.416 --> 00:25:00.037
No, this is more of like large

00:25:00.517 --> 00:25:00.997
Yeah, heavy

00:25:00.997 --> 00:25:01.356
lifts.

00:25:01.356 --> 00:25:04.297
Like you wouldn't be like tricep pushed down or anything like that.

00:25:04.297 --> 00:25:04.446
Right?

00:25:04.446 --> 00:25:04.507
Yeah.

00:25:04.507 --> 00:25:04.567
You

00:25:04.571 --> 00:25:07.326
wouldn't, I mean, maybe if, if you're, it depends on how heavy your stuff is.

00:25:07.326 --> 00:25:11.826
Like if you're to a tricep pushed down that's like a hundred pounds, maybe you do a, yeah, maybe 50 pound one first or something.

00:25:11.826 --> 00:25:18.186
But you kind play about your, you can kind of feel this stuff where you're like, Ooh, I wish I would've warmed up a little bit before I did that.

00:25:18.186 --> 00:25:19.926
And you kind of just add it to your routine going forward.

00:25:20.781 --> 00:25:21.112
Yeah.

00:25:21.172 --> 00:25:25.011
But yeah, curls are something you probably wouldn't really do any warmups unless you were doing crazy heavy curls.

00:25:25.011 --> 00:25:28.221
But definitely always with something like we call 'em, you know, compound exercises.

00:25:28.221 --> 00:25:28.402
Right?

00:25:28.402 --> 00:25:30.951
Like big squats, bench press, stuff like that.

00:25:31.192 --> 00:25:31.432
Multiple

00:25:31.432 --> 00:25:33.261
muscles groups involved.

00:25:33.352 --> 00:25:33.561
Yep.

00:25:33.652 --> 00:25:34.162
Exactly.

00:25:34.402 --> 00:25:34.642
Yeah.

00:25:34.791 --> 00:25:38.451
Make sure you don't have something slightly tweaked before you, uh, squat 400 pounds.

00:25:38.632 --> 00:25:38.902
Yeah.

00:25:38.902 --> 00:25:44.511
You don't want to be in the bottom of the squat and then realize, oh, my calf is cramping, or my back is tweaked, or whatever.

00:25:44.511 --> 00:25:48.711
So yeah, it's always a good idea just to do a couple of warmup sets for the bigger exercises.

00:25:48.741 --> 00:25:50.001
You also always want to try to.

00:25:50.211 --> 00:25:57.382
Prioritize your form, especially as a beginner and form is just like the, the way that you do the movement, make sure you're doing it properly.

00:25:57.382 --> 00:25:58.971
Your body's in the right position.

00:25:59.332 --> 00:26:01.192
You're doing it in a controlled way.

00:26:01.192 --> 00:26:04.491
You're not just blasting through it, you know, bouncing off your chest on a bench press.

00:26:04.491 --> 00:26:04.551
Yeah.

00:26:04.551 --> 00:26:06.051
Or bouncing outta the bottom of a squat.

00:26:06.051 --> 00:26:06.801
Something like that.

00:26:07.311 --> 00:26:08.602
Do where tempo fits into.

00:26:08.602 --> 00:26:08.932
Right,

00:26:08.991 --> 00:26:09.501
right.

00:26:09.592 --> 00:26:09.832
Yeah.

00:26:09.832 --> 00:26:14.211
Tempo is good, which is where you have a, you know, a set number of seconds that you're doing each part of the movement.

00:26:14.446 --> 00:26:15.396
Yeah, that's a good way to learn.

00:26:15.396 --> 00:26:19.862
I actually really like tempo 'cause it allows me to lift less and feel the same.

00:26:20.041 --> 00:26:20.217
Yeah, definitely.

00:26:21.227 --> 00:26:30.106
In general, doing lighter weight with good form is way preferable to doing a heavier weight with bad form because you're more likely to get hurt and you can learn form for the different movements.

00:26:30.136 --> 00:26:34.307
Obviously you can get a coach or a personal trainer or something, but you can also learn a lot on your own.

00:26:34.696 --> 00:26:38.116
You can watch form videos on YouTube, uh, read some books.

00:26:38.116 --> 00:26:38.777
There are some books, um.

00:26:40.086 --> 00:26:44.497
Like the Starting Strength has a, a barbell book that talks about some barbell movements and stuff like that.

00:26:44.497 --> 00:26:47.406
But there's books, all kinds of bodybuilding books that'll show you how to do movement.

00:26:47.436 --> 00:26:56.047
And typically the, a good way is just if you're watching videos, try to pick out a couple, uh, what are called cues, which is just kind of a mental reminder for each exercise.

00:26:56.047 --> 00:26:59.346
Like in squat, there's a couple cues like, you know, keep your chest up.

00:26:59.346 --> 00:27:03.277
And there's one I always liked in squat, which is like, pretend there's a string attached to your button.

00:27:03.277 --> 00:27:04.356
That's what you're getting pulled up by.

00:27:04.356 --> 00:27:07.416
And just to make sure your hip and your shoulders and kind of stuff are going up at the same.

00:27:07.471 --> 00:27:08.071
Pace.

00:27:08.102 --> 00:27:15.692
So each um, exercise will have a couple of cues like that that are good to keep in mind as you go through the movement and especially as a beginner.

00:27:16.142 --> 00:27:19.981
I'd say the most important thing if you're learning a new movement is just to focus on form.

00:27:20.432 --> 00:27:24.362
Really, you know, heavily for probably the first couple months that you're doing a new movement.

00:27:24.751 --> 00:27:27.811
'cause you don't want to get to a point where you're progressing in the weight.

00:27:28.142 --> 00:27:37.592
But you've been doing it with sloppy form and now you end up doing like a really heavy bench press with crappy form, and it's gonna be really hard to go back and untrain that and you're gonna give yourself a higher chance of injury.

00:27:37.622 --> 00:27:48.571
You can also, if you're working on this, you know, take your phone and record yourself doing the lifts, and then you can just review the video and you can see for yourself like, oh my, I'm a little uneven when I do this exercise.

00:27:48.571 --> 00:27:50.852
Or like, my back bent a lot more than I thought it was.

00:27:50.912 --> 00:27:51.842
Some stuff like that.

00:27:52.172 --> 00:27:52.531
But.

00:27:53.071 --> 00:27:57.061
If you're taking a video in a gym, ask other people around you if they're okay with it.

00:27:57.061 --> 00:28:01.862
'cause like people that come in with tripods and like, you feel like you're on their video the whole time.

00:28:01.862 --> 00:28:02.852
I hate those people.

00:28:02.912 --> 00:28:03.182
Yeah.

00:28:03.182 --> 00:28:07.471
And don't be that, that person that like gets mad at somebody for walking across your camera screen.

00:28:07.471 --> 00:28:09.511
If you're in a public gym, like it, it's gonna happen.

00:28:09.511 --> 00:28:09.902
Like just

00:28:10.082 --> 00:28:11.372
do what you, you're in a public gym,

00:28:11.551 --> 00:28:11.882
right.

00:28:12.061 --> 00:28:12.692
So anyway.

00:28:12.721 --> 00:28:12.902
Yeah.

00:28:13.021 --> 00:28:17.882
There is definitely some etiquette if you're in a public gym for the camera thing, just don't be a dick in general.

00:28:17.912 --> 00:28:18.031
Yeah.

00:28:18.122 --> 00:28:20.612
Uh, there's also some apps, I think, uh, one's called on form.

00:28:21.211 --> 00:28:30.571
I can't remember what the other one is called, but it'll basically like draw angle lines on your videos while you're doing your lift, so you can see the angle of your back, like for a squat or something like that.

00:28:30.571 --> 00:28:32.912
So you can kind of make sure it's consistent and in the right place.

00:28:32.912 --> 00:28:37.142
So you don't really need to do something that technical, but if you're, you know, kind of nerdy and you're.

00:28:37.211 --> 00:28:39.491
You like to see stuff like that, there are options for that.

00:28:39.491 --> 00:28:39.731
Cool.

00:28:39.761 --> 00:28:46.991
And then even if you think, you know form, it's probably a good idea to take a video maybe every six months just to make sure you haven't fallen into some bad habits or something like that.

00:28:46.991 --> 00:28:54.912
The next tip is just don't do too much too soon, especially if you're going into a, a new program or, uh, just maybe some new exercises individually.

00:28:55.422 --> 00:28:57.761
Uh, you really want to start out again, focus on the form.

00:28:57.761 --> 00:28:58.902
Just start out with lightweights.

00:28:59.436 --> 00:29:09.727
There's some stuff like if I start out a new movement for the first week or two, I might even start with like the lowest weight I can and then maybe progress in the middle with the workout or whatever, like just to make sure like, okay, I know how to do this movement.

00:29:10.027 --> 00:29:11.017
I'm comfortable with it.

00:29:11.017 --> 00:29:13.386
Now I'll start adding the weights, like I'm not losing a lot of time.

00:29:13.416 --> 00:29:17.436
If I just wanna make sure I'm perfecting it, always start lighter, then you think you need to start.

00:29:17.436 --> 00:29:18.787
You can always increase it later.

00:29:18.936 --> 00:29:21.846
Again, we really want to try to avoid injury, so.

00:29:22.061 --> 00:29:27.761
Anything that can keep us from tweaking a muscle or something and being outta the gym entirely for a couple months is what we want to aim for.

00:29:28.122 --> 00:29:35.142
So just start a little lighter than you think, and then if you're, you come and you say, oh, that workout was way too easy, you can increase it pretty substantially next time.

00:29:35.382 --> 00:29:37.902
But if you're just starting out, just start lighter than you think you should.

00:29:37.961 --> 00:29:43.362
And then as far as things like outside of the actual gym while you're doing your workout, you want to keep your fundamentals solid.

00:29:43.362 --> 00:29:47.021
So those are things like your sleep, your, uh, just general rest.

00:29:47.196 --> 00:29:48.277
Um, outside of sleep.

00:29:48.277 --> 00:29:58.747
So make sure you're not doing a bunch of workouts and then going gardening and then going to play in your sport, and then go into your physical labor job and just going in a continuous cycle of that, like you need to make sure you're, you know, resting appropriately.

00:29:58.777 --> 00:30:00.606
Make sure that your nutrition's on point.

00:30:00.936 --> 00:30:08.301
You don't wanna put all that work in, in the gym, and then, you know, you're not getting in your protein or you're not, you know, eating the appropriate number of calories and all your.

00:30:08.656 --> 00:30:16.902
Hard physical work isn't optimized or goes completely to waste because your diet's all jacked up and you're not gonna get very far if you're not focused on like the sleep and the nutrition.

00:30:16.902 --> 00:30:17.102
Mm-hmm.

00:30:17.182 --> 00:30:21.856
And things like that, the muscle actually responds and grows on the rest days.

00:30:22.156 --> 00:30:22.576
Oh, that's interesting.

00:30:22.576 --> 00:30:31.336
So you do your work in the gym, but then you know, if your sleep's jacked up and your nutrition's jacked up, like your muscle is not gonna be able to recover the way it's supposed to and grow.

00:30:31.396 --> 00:30:34.787
So I saw somebody actually, they call their rest days muscle growing days.

00:30:35.237 --> 00:30:38.926
Just so they remember like, these days are important too, even if I'm not in the gym.

00:30:39.227 --> 00:30:39.436
Hmm.

00:30:39.767 --> 00:30:40.906
So I think that was pretty cool.

00:30:40.936 --> 00:30:45.916
And then lastly, you wanna focus on your consistency and also your tracking to make sure you're being consistent.

00:30:46.396 --> 00:30:48.707
The best routine is the one you will stick to.

00:30:48.707 --> 00:30:59.086
People say a lot, there are a lot of things that might be like the perfect routine for the goal you want, but if it's something you hate or something you're not gonna do on a regular basis, that's not gonna be a very good routine for you.

00:30:59.102 --> 00:30:59.392
Like

00:30:59.392 --> 00:30:59.632
Yeah.

00:30:59.656 --> 00:31:01.457
Like I fucking hate squats.

00:31:01.517 --> 00:31:01.846
Yeah.

00:31:02.116 --> 00:31:04.336
Like my form, I cannot get my form right.

00:31:04.467 --> 00:31:05.527
And I no longer care.

00:31:05.707 --> 00:31:07.176
I just, I'm not a squat person.

00:31:07.176 --> 00:31:08.196
I don't do squats.

00:31:08.406 --> 00:31:08.616
Yeah.

00:31:08.616 --> 00:31:12.727
And to the point where like if you start a new program and you see squats are in it, you're just not gonna do the whole workout.

00:31:12.731 --> 00:31:13.116
Oh, yeah.

00:31:13.116 --> 00:31:15.457
It like completely demoralizes me when I see squats.

00:31:15.457 --> 00:31:16.507
Like, it just makes me mad

00:31:16.596 --> 00:31:17.886
and I've got some stuff like that too.

00:31:17.886 --> 00:31:18.426
For sure.

00:31:18.876 --> 00:31:20.946
Uh, like I kind of hate split squats.

00:31:20.946 --> 00:31:25.747
I've been doing 'em a lot more lately, but that's one of those things where it's like, oh man, I'm gonna dread this workout.

00:31:25.807 --> 00:31:25.957
Yeah.

00:31:25.957 --> 00:31:28.537
But as long as there's only maybe one of those things in there, I'm Okay.

00:31:28.811 --> 00:31:31.692
But yeah, there are definitely things where it's like, okay, I'm doing this program.

00:31:31.692 --> 00:31:33.041
I don't really like this program.

00:31:33.132 --> 00:31:33.221
Yeah.

00:31:33.221 --> 00:31:34.842
So I'm gonna like skip this day and skip that day.

00:31:34.842 --> 00:31:37.511
And eventually you're skipping a bunch of days, which screws up all your progress.

00:31:37.571 --> 00:31:42.402
And there are enough different like exercises that like I can find replacements for squats.

00:31:42.402 --> 00:31:44.112
Even if it takes two exercises.

00:31:44.112 --> 00:31:45.642
I'd prefer that overdoing squats.

00:31:45.642 --> 00:31:50.442
And I feel like that about like, I don't know, like uh oh, bent over rose.

00:31:50.451 --> 00:31:50.511
Yeah.

00:31:50.811 --> 00:31:52.372
I just hate those.

00:31:52.416 --> 00:31:52.896
I love those.

00:31:53.031 --> 00:31:54.291
I hate those so much.

00:31:54.291 --> 00:31:56.031
But there's like other ways to do rows.

00:31:56.241 --> 00:31:56.817
Yeah, for sure.

00:31:56.817 --> 00:31:59.451
Like there are infinite ways to do rows that do the same exact thing.

00:31:59.451 --> 00:32:00.561
And I'd rather just do that

00:32:00.622 --> 00:32:00.862
Yeah.

00:32:00.951 --> 00:32:02.602
Than like suffer through a thing I hate.

00:32:02.781 --> 00:32:02.991
Right.

00:32:02.991 --> 00:32:04.162
And there's no reason not to swap it out.

00:32:04.162 --> 00:32:07.281
I mean, your muscle, your your back doesn't really know if you're doing a bent over row.

00:32:07.342 --> 00:32:07.402
Yeah.

00:32:07.402 --> 00:32:10.071
Or a cable row or whatever to it, you know, to a certain degree.

00:32:10.402 --> 00:32:14.872
So definitely just make a program or use a program that you really like.

00:32:14.872 --> 00:32:16.432
If you hate some stuff in it, swap it out.

00:32:16.672 --> 00:32:18.442
And just number one priority.

00:32:18.662 --> 00:32:20.221
Pick something you're actually gonna stick to.

00:32:20.251 --> 00:32:21.991
'cause that's the most important thing for your results.

00:32:22.021 --> 00:32:25.412
Your results require consistency with resistance training.

00:32:25.412 --> 00:32:30.662
So even if you're doing something you like, if you're only doing it once a week, you might not progress at all.

00:32:30.662 --> 00:32:33.122
You're gonna have really slow progress, you know, to a certain degree.

00:32:33.122 --> 00:32:35.342
The more volume during the week, the more results you get.

00:32:35.791 --> 00:32:40.592
So if you're not consistent with your workouts, your results are really going to suffer.

00:32:40.592 --> 00:32:42.872
That's just how the muscles work and how they respond.

00:32:43.426 --> 00:32:45.586
And you're gonna be doing so many different exercises.

00:32:45.586 --> 00:32:48.707
There's no way you're gonna remember what weights you were at, so you really need to track it.

00:32:48.737 --> 00:32:49.037
Yeah,

00:32:49.186 --> 00:32:50.747
I like the strong app.

00:32:50.836 --> 00:32:51.497
Yeah, me too.

00:32:51.646 --> 00:32:55.997
It's free and you can track like what you did, how many reps you did, what weights you did.

00:32:56.267 --> 00:32:56.446
Yeah.

00:32:56.446 --> 00:32:59.656
And if you're an Apple person, the strong app on the watch is really good.

00:32:59.656 --> 00:33:02.416
I pretty much use my watch exclusively to track my workouts these days.

00:33:02.676 --> 00:33:06.787
I think there's another app called Heavy HEVY that people are using now.

00:33:06.846 --> 00:33:06.936
Mm-hmm.

00:33:07.267 --> 00:33:11.886
Um, it's very similar to strong, but I still like strong better, and there's a whole lot of other one-offs.

00:33:11.886 --> 00:33:12.696
You can also write it down.

00:33:12.757 --> 00:33:13.027
Yep.

00:33:13.086 --> 00:33:21.217
I used to use, when I, um, very first started lifting, I used a small, uh, notebook that I just literally wrote and took with me every day of the gym.

00:33:21.217 --> 00:33:22.656
I, I really liked that actually.

00:33:22.717 --> 00:33:27.336
Um, but it's just easier to keep track of it in digital and I can see my vest and stuff, so.

00:33:28.007 --> 00:33:30.257
Yeah, whatever way you wanna do it, just make sure you track.

00:33:30.257 --> 00:33:34.096
And I would also recommend, you know, after your workout, you track like, how hard was it?

00:33:34.126 --> 00:33:34.186
Yeah.

00:33:34.247 --> 00:33:38.416
That way, you know, kind of next time, how much am I gonna increase the weights on this thing and this thing and this thing.

00:33:38.477 --> 00:33:42.076
So you can just kind of keep track over time to make sure you're progressing and you know what you were doing.

00:33:42.586 --> 00:33:44.567
So yeah, if you're not measuring it, you can't really manage it.

00:33:44.567 --> 00:33:46.936
So you just wanna make sure you're tracking it in some kind of way.

00:33:46.967 --> 00:33:49.037
Plus it's just kind of cool to see your progress over time.

00:33:49.156 --> 00:33:49.487
Yeah.

00:33:49.547 --> 00:33:50.356
It's really motivating.

00:33:50.807 --> 00:33:51.047
Yeah.

00:33:51.047 --> 00:33:55.876
I like the strong app because it'll tell you like if you've hit a new like PR or whatever, it's kind of nice.

00:33:55.896 --> 00:33:57.126
Yeah, that's a really good feature.

00:33:57.186 --> 00:33:58.957
It's just like, oh, I did my workout today.

00:33:58.957 --> 00:34:02.196
I lifted, you know, tens of thousands of pounds and I hit three prs.

00:34:02.227 --> 00:34:02.287
Yeah.

00:34:02.287 --> 00:34:02.826
That's awesome.

00:34:02.856 --> 00:34:03.096
Yeah.

00:34:03.186 --> 00:34:03.576
Feels good.

00:34:03.576 --> 00:34:05.047
You can take a little screenshot of it.

00:34:05.076 --> 00:34:05.317
Mm-hmm.

00:34:05.616 --> 00:34:05.856
Yeah.

00:34:06.186 --> 00:34:06.487
Cool.

00:34:07.057 --> 00:34:12.637
You will occasionally plateau, you know, even if you're being consistent, you'll hit a point where it's like, I can't really progress right now.

00:34:12.637 --> 00:34:15.876
Maybe you have to go into the deloading thing like we were talking about, but that's totally normal.

00:34:16.202 --> 00:34:16.442
Right.

00:34:16.442 --> 00:34:19.202
Like plateaus are part of the process.

00:34:19.202 --> 00:34:20.762
It shouldn't be considered a failure.

00:34:20.762 --> 00:34:23.161
Or you're like, you're not progressing or anything like that.

00:34:23.431 --> 00:34:28.922
You're going to hit plateaus if you're doing it properly, and you'll just have to, you know, manage it and you will break through the plateau.

00:34:28.952 --> 00:34:32.581
Like the it, it is literally part of the muscle building process.

00:34:32.731 --> 00:34:32.972
Yeah.

00:34:32.972 --> 00:34:35.492
And there's some stuff that you'll plateau almost immediately.

00:34:35.492 --> 00:34:38.342
Like the lateral raise is like incredibly hard to progress on.

00:34:38.492 --> 00:34:38.581
Yeah.

00:34:39.692 --> 00:34:44.132
Definitely lateral raises will take you, you know, you probably only add 10 pounds to it.

00:34:44.371 --> 00:34:45.391
Maybe your entire lifting.

00:34:45.541 --> 00:34:53.942
Also, even at the highest levels, like professional power lifters will go like an entire year just to add maybe 10 to 20 pounds to one of their lifts.

00:34:54.302 --> 00:35:01.112
Like, uh, their plateau is just like the end result eventually, um, you know, obviously when you hit your, like actual genetic.

00:35:01.121 --> 00:35:02.202
Maximum and stuff.

00:35:02.231 --> 00:35:02.501
Yeah.

00:35:02.532 --> 00:35:06.012
But even as you're working up to that, plateaus are a very common part of the process.

00:35:06.041 --> 00:35:06.282
Cool.

00:35:06.282 --> 00:35:09.731
So, uh, if you're trying to find a program, again, there are a ton of them out there.

00:35:10.061 --> 00:35:13.541
I do have a couple recommended beginner programs for resistance training.

00:35:13.992 --> 00:35:17.802
The one I actually started with way back in the day is something called Starting Strength.

00:35:18.012 --> 00:35:19.302
It mostly focuses on, um, like.

00:35:20.692 --> 00:35:25.882
Squat deadlift, bench press, overhead press, and it, it does power cleans.

00:35:25.882 --> 00:35:28.402
A lot of people substitute the rows for the power cleans.

00:35:28.791 --> 00:35:33.291
I know the guy who made the program isn't a huge fan of that, but I think he's kind of accepted it at this point.

00:35:33.322 --> 00:35:35.902
Um, but yeah, so that's, that's a really good one.

00:35:35.961 --> 00:35:38.211
Just as you progress over time, it's like three sets of five.

00:35:38.211 --> 00:35:43.942
It's a strength program specifically, so not really for muscle size, but again, as a beginner, you're gonna grow muscle.

00:35:44.592 --> 00:35:50.981
There's another one called Strong Lifts that's really similar to Starting Strength, uh, but it's typically five sets instead of three sets.

00:35:51.311 --> 00:35:53.501
But there's a really good app for strong lifts.

00:35:53.501 --> 00:35:54.641
There's a good benefit there.

00:35:54.942 --> 00:36:03.012
You can basically just install the Strong Lifts app, start as a bare beginner, and just follow exactly what the app tells you for two years, and you'll have great progress.

00:36:03.277 --> 00:36:10.686
With the just strength specifically again, um, something a little less like strength focused is the P 90 X series of workouts.

00:36:10.927 --> 00:36:12.726
I actually love the P 90 x.

00:36:12.907 --> 00:36:13.146
Yeah.

00:36:13.447 --> 00:36:22.101
So from the strength perspective, they have like a backend bicep one, and then they have like an arms one that has like shoulders, BS, and tries.

00:36:22.101 --> 00:36:24.217
And then they have like a chest and back.

00:36:24.336 --> 00:36:24.606
Yeah.

00:36:24.697 --> 00:36:25.686
And then, yeah.

00:36:25.976 --> 00:36:26.516
I don't know.

00:36:26.547 --> 00:36:28.646
That's what I actually started on and I really like it.

00:36:28.916 --> 00:36:31.766
They have like, I think they're on P 90 X three or something.

00:36:31.766 --> 00:36:33.626
There's like a few different varieties of 'em.

00:36:33.657 --> 00:36:33.717
Yeah.

00:36:33.717 --> 00:36:38.757
And those are really approachable because those other two programs I just mentioned are almost exclusively barbell programs.

00:36:38.786 --> 00:36:38.967
Yeah.

00:36:38.967 --> 00:36:39.867
These are all dumbbells.

00:36:39.867 --> 00:36:39.927
Yeah.

00:36:39.927 --> 00:36:42.121
P 90 X is like dumbbells and maybe bands.

00:36:42.121 --> 00:36:43.077
And they do resistant bands.

00:36:43.077 --> 00:36:43.197
Yeah.

00:36:43.197 --> 00:36:44.036
Body Weight Easy.

00:36:44.097 --> 00:36:44.637
They usually

00:36:44.637 --> 00:36:47.876
have like one person on there that's showing you a modified version.

00:36:47.876 --> 00:36:47.936
Yeah.

00:36:47.936 --> 00:36:50.036
Like whether that's with resistant band or whatever.

00:36:50.186 --> 00:36:50.336
Yeah.

00:36:50.396 --> 00:36:52.376
So like literally anyone can do it.

00:36:52.382 --> 00:36:52.481
Yeah.

00:36:52.481 --> 00:36:54.927
And they have like, they show you like.

00:36:55.126 --> 00:36:58.697
Really strong dudes, but then they have like people that are more beginner types.

00:36:58.697 --> 00:36:58.706
Yeah.

00:36:58.706 --> 00:36:59.896
I mean, they're not really beginner types.

00:36:59.896 --> 00:37:01.726
They're like obviously in very good shape.

00:37:01.847 --> 00:37:02.177
Yeah.

00:37:02.297 --> 00:37:04.157
But yeah, it feels like more approachable.

00:37:04.487 --> 00:37:04.786
Yeah.

00:37:04.817 --> 00:37:09.376
And yeah, I think the, those are more focused on like hypertrophy, like higher reps

00:37:09.436 --> 00:37:09.737
Yeah.

00:37:10.067 --> 00:37:12.197
Than the kind of the ones that you mentioned.

00:37:12.197 --> 00:37:12.617
So,

00:37:12.677 --> 00:37:13.577
yeah, definitely.

00:37:13.726 --> 00:37:16.097
And I've seen, you know, a couple of the pin 90 x workouts that I've seen.

00:37:16.097 --> 00:37:16.516
They look, yeah.

00:37:16.516 --> 00:37:17.327
I've made you watch 'em.

00:37:17.956 --> 00:37:18.016
Yeah.

00:37:18.016 --> 00:37:18.856
I, I really like 'em.

00:37:18.856 --> 00:37:22.737
Like whenever I get in a rud, I'm like, I'm just gonna go back to doing the P 90 X ones.

00:37:23.231 --> 00:37:23.922
Yeah, they look fun.

00:37:23.922 --> 00:37:29.652
And you know, I'll put, uh, the links to the, all these programs in the show notes just so you can kind of get an easy access to 'em.

00:37:29.652 --> 00:37:32.771
I don't know if we can link directly to P 90 X boycots that we like.

00:37:32.771 --> 00:37:33.132
No, you have to

00:37:33.132 --> 00:37:35.501
be, uh, I think subscribed to Beachbody.

00:37:35.501 --> 00:37:39.552
But you could pro, you can buy like the actual DVDs and stuff.

00:37:39.552 --> 00:37:39.612
Yeah.

00:37:40.492 --> 00:37:45.922
Or you can like subscribe to Beachbody and um, just watch them digitally stream them or whatever.

00:37:46.012 --> 00:37:46.311
Yeah.

00:37:46.371 --> 00:37:46.822
But I have

00:37:46.822 --> 00:37:51.802
like the original old CDs and you can probably find 'em at a flea market or like Yeah, yeah.

00:37:52.282 --> 00:37:54.021
Goodwill probably has some,

00:37:54.291 --> 00:37:54.501
yeah.

00:37:54.501 --> 00:37:55.222
That's one of the good things.

00:37:55.222 --> 00:37:59.811
Like even if it's a couple decades old but doesn't, it's still good your still build the same way.

00:37:59.811 --> 00:38:00.677
Like it's really, yeah.

00:38:00.711 --> 00:38:03.442
I remember showing you the original one and it was like, oh yeah.

00:38:03.442 --> 00:38:05.422
I mean this is like pretty much still how we do it.

00:38:05.422 --> 00:38:05.882
So Yeah.

00:38:05.882 --> 00:38:05.947
I

00:38:05.947 --> 00:38:07.521
mean, what would change really, you know, so yeah.

00:38:07.711 --> 00:38:08.702
No, that's a good option.

00:38:09.152 --> 00:38:11.672
And it's again, like I said, really beginner friendly, very approachable.

00:38:11.731 --> 00:38:16.561
I would say if you're not at a commercial gym and you're trying to work out at home, P 90 X is probably a good go-to.

00:38:16.567 --> 00:38:16.717
Yeah.

00:38:16.717 --> 00:38:17.581
To beginner routine.

00:38:18.181 --> 00:38:18.452
Yeah.

00:38:18.452 --> 00:38:26.072
And if you're gonna do the beach Body program, like they have so many, like if you end up buying the subscription, which I've had for like a long time.

00:38:26.161 --> 00:38:26.402
Yeah.

00:38:26.431 --> 00:38:26.581
Because

00:38:26.581 --> 00:38:28.291
I just randomly little quick videos and stuff.

00:38:28.291 --> 00:38:28.351
Yeah.

00:38:28.382 --> 00:38:28.931
But like, yeah.

00:38:29.507 --> 00:38:32.777
There are so many videos, like they also have like yoga and all kinds of other stuff.

00:38:32.896 --> 00:38:32.987
Yeah.

00:38:32.987 --> 00:38:33.197
Like

00:38:33.496 --> 00:38:37.637
I think it's like one of those things that's like if you're gonna spend money on something, like that's a good one to have.

00:38:37.697 --> 00:38:37.817
Yeah.

00:38:37.817 --> 00:38:40.306
I think we were talking about before they even have like stretching videos and stuff.

00:38:40.336 --> 00:38:40.606
Yeah.

00:38:40.606 --> 00:38:41.777
They've got like a ton of stuff.

00:38:41.777 --> 00:38:44.597
They have like boxing programs, all kinds of stuff.

00:38:44.597 --> 00:38:44.896
Yeah.

00:38:45.137 --> 00:38:45.286
Yeah.

00:38:45.317 --> 00:38:45.527
Cool.

00:38:46.677 --> 00:38:46.827
Yeah.

00:38:46.827 --> 00:38:47.126
So,

00:38:47.186 --> 00:38:48.777
uh, we don't sell Beachbody, by the way.

00:38:48.891 --> 00:38:50.731
No, no, no.

00:38:51.831 --> 00:38:56.126
Or you know, like I said, you probably just go find old DVDs on eBay for the easiest way to get access to these.

00:38:56.786 --> 00:38:58.376
They're probably on YouTube also.

00:38:58.376 --> 00:38:58.766
I don't know.

00:38:58.766 --> 00:38:58.827
Yeah,

00:38:58.856 --> 00:38:59.246
maybe.

00:38:59.246 --> 00:39:07.766
And then just to recap, so some of the important things you want to do as a beginner, getting into the, kind of an introduction into re resistance training.

00:39:08.186 --> 00:39:09.447
Uh, set a high level goal.

00:39:09.681 --> 00:39:15.021
Just have that visualized, even if you know you're not really doing a workout for that goal right away, pick a routine.

00:39:15.291 --> 00:39:17.302
Uh, again, the best routine's, the one you're gonna stick to.

00:39:17.512 --> 00:39:20.092
Um, we got a bunch of options, a bunch of other options online.

00:39:20.811 --> 00:39:24.382
Um, do your routine consistently and track your progress.

00:39:24.442 --> 00:39:29.211
Um, and then make sure that you're making a little bit harder on yourself every time for that progressive overload.

00:39:29.572 --> 00:39:35.422
Because, you know, if you just do five pound curls every, you could do five pound curls three days a week for a year.

00:39:35.601 --> 00:39:35.692
Yeah.

00:39:35.692 --> 00:39:36.891
You're not really gonna get any stronger.

00:39:36.952 --> 00:39:38.452
But you basically just like cardio at that.

00:39:38.456 --> 00:39:38.547
Yeah.

00:39:38.786 --> 00:39:39.237
And I think

00:39:39.237 --> 00:39:45.686
this note is more for girls just because like the media has brainwashed us into thinking that we should only be curling five pound weights.

00:39:45.686 --> 00:39:46.586
And I think like,

00:39:46.916 --> 00:39:47.067
yeah,

00:39:47.097 --> 00:39:50.847
all women and girls need to know that you can do way more than that.

00:39:51.056 --> 00:39:51.206
Yeah.

00:39:51.237 --> 00:39:51.416
And

00:39:51.416 --> 00:39:57.657
like you're not going to turn into like super massive manly muscles.

00:39:57.657 --> 00:39:57.717
Yeah.

00:39:57.717 --> 00:39:59.427
Like that doesn't happen overnight.

00:39:59.577 --> 00:39:59.847
Yeah.

00:39:59.876 --> 00:40:00.056
It

00:40:00.056 --> 00:40:01.436
will never happen overnight.

00:40:01.436 --> 00:40:03.806
Like so for girls like.

00:40:04.231 --> 00:40:05.581
Lift more than you think.

00:40:05.672 --> 00:40:07.016
I think you would lift, you know, I think,

00:40:07.021 --> 00:40:10.952
I think female bodybuilders would be insulted by the concept that you could accidentally grow huge muscles.

00:40:11.137 --> 00:40:11.336
Right?

00:40:11.336 --> 00:40:11.697
Exactly.

00:40:11.806 --> 00:40:12.097
Yeah.

00:40:12.302 --> 00:40:14.822
Like they work their whole lives to get to where they are.

00:40:14.882 --> 00:40:15.001
Yeah.

00:40:15.001 --> 00:40:18.181
So also make sure you get your rest, nutrition, and sleep in order.

00:40:18.181 --> 00:40:24.661
Those are, uh, I would say just as important as the workout itself really, because your body does a lot of recovery and muscle building on those off.

00:40:24.742 --> 00:40:27.532
Days in sleep itself is like huge.

00:40:27.621 --> 00:40:29.722
So definitely make sure you have that in, in order.

00:40:30.231 --> 00:40:32.722
Uh, and then just in general, your results are gonna take time.

00:40:32.722 --> 00:40:37.702
You know, like, uh, there are programs that are like 12 week programs and you'll make, you know, pretty decent progress.

00:40:37.702 --> 00:40:40.222
You'll probably feel a lot better, drop a little bit of weight if that's your goal.

00:40:40.552 --> 00:40:43.222
But overall, this is like, you know, a multi-year.

00:40:43.581 --> 00:40:44.271
You know, journey.

00:40:44.271 --> 00:40:45.831
Probably, probably really lifetime.

00:40:45.831 --> 00:40:47.782
But even just see like a drastic change.

00:40:47.782 --> 00:40:49.431
I would say it would take a year at least.

00:40:49.762 --> 00:40:49.822
Yeah.

00:40:49.822 --> 00:40:51.052
And then you kind of go from there.

00:40:51.052 --> 00:40:56.811
So I wouldn't expect, like I'm gonna go to the gym for a month or two months and I'm gonna like look entirely different or whatever.

00:40:56.811 --> 00:40:58.371
Like it's really kind of a long-term thing.

00:40:58.402 --> 00:40:58.641
Yeah.

00:40:58.702 --> 00:41:00.802
Which is actually a good point on the P 90 X thing.

00:41:00.802 --> 00:41:04.192
'cause they always show you these like crazy 90 day transformations.

00:41:04.222 --> 00:41:04.282
Yeah.

00:41:04.282 --> 00:41:05.242
And it's like.

00:41:05.697 --> 00:41:11.757
Yeah, maybe you'll have something like that, but like, probably you won't have something crazy like that in three months.

00:41:11.817 --> 00:41:12.146
Yeah.

00:41:12.146 --> 00:41:17.876
And if you like, you know, uh, I'm gonna use weight loss as an example, just'cause it's probably like a, the common one that people use for advertising.

00:41:17.876 --> 00:41:22.077
But like, you know, in three months at most you're probably gonna lose 30 pounds.

00:41:22.137 --> 00:41:25.737
So like, that's gonna be a pretty decent visual difference depending on your body weight.

00:41:25.797 --> 00:41:28.106
But it's not gonna be anything life changing in three months.

00:41:28.106 --> 00:41:30.567
Like, it's gonna take time just to be realistic.

00:41:30.567 --> 00:41:30.577
Yeah.

00:41:30.817 --> 00:41:31.056
So,

00:41:31.237 --> 00:41:35.286
and even that's like extreme, like that's like if you do literally everything, right?

00:41:35.286 --> 00:41:41.376
And a lot of these programs are like, you're working out seven days a week, which like will eventually probably lead to some burnout.

00:41:41.376 --> 00:41:42.396
So like that's a not a great point.

00:41:42.427 --> 00:41:42.726
Yeah.

00:41:43.836 --> 00:41:47.047
You know, maybe start out kind of small if you're like really quite new to it.

00:41:47.077 --> 00:41:47.976
Yeah, definitely.

00:41:48.036 --> 00:41:48.336
All right.

00:41:48.336 --> 00:41:53.286
So if you have any questions, uh, feel free to reach out on Instagram or any of the other ways that you wanna contact us.

00:41:53.286 --> 00:41:55.507
All of our contact information is in the show notes as well.

00:41:55.536 --> 00:41:58.027
And then if you like the podcast and you want to hear more, don't forget.

00:41:58.047 --> 00:42:00.507
To follow or subscribe, depending on where you listen.

00:42:00.896 --> 00:42:05.336
We talk about both fitness and nutrition, and we have special topics in nutrition for vegans.

00:42:05.336 --> 00:42:10.617
When we get into that topic, you can also leave a rating or review of the podcast and share it with your friends to help us out.

00:42:11.427 --> 00:42:12.806
So I think that's everything you wanna say.

00:42:12.806 --> 00:42:13.106
Bye

00:42:13.351 --> 00:42:13.572
bye.

00:42:14.007 --> 00:42:14.652
Bye everybody.