Train This Way ! Or Don't Even Bother Going To The Gym !

0:00 Right, it's just me and you, Dan. I'll stop trying to talk like I'm from America. We got we got a quick guest to bring him from I won't say his surname because he's wanted on the Europe's most wanted list. Matthew, our resident psychopath. Come and say hello, Matthew. How many days out now, Matt? nine days out now. Let's have a look at the death face. >> Oh, mate. >> Nice. >> Look about 15 as well. Mint.

0:30 >> Yeah, we'll have to get him on for a proper episode because Matt, for those of you who don't know, Matt, Matt used to manage Temple Gym back in the day. And if you don't know what Temple Gym is, just please Yep. log off right now. >> Have a good session, Steve. >> In a bit, mate. >> Yeah, myself and Dan are trying to get a quick one in during the week. So, I've literally just finished training, Dan.

0:52 Sorry, I'm a bit of a sweaty mess. I'm not time for a shave. Well, >> I can't smell you through the screen, so it'll be all right. Well, I put the AI system on so you could >> the scratch and sniff >> around camera. These are available $599.99. They'll be on 100%pro.com. >> Right. >> They won't. I just honestly I saw a thing on Instagram. I'll order it just for a laugh. See what it's like. And it's actually all right. Not that I would wear it in real life, but >> that's a that's a Miami pendant if ever I saw one.

1:22 >> Yeah. I'm going to get you one since you're going to Miami instead of our deadlift till you drop. We won't go into that, Dan. We need to have a private meeting about that one. >> I think it's your fault because you put it you put it at the same time as last time. >> we just had to work around with the gas. So just on actually about that December the 5th, deadlift till you drop at Ult Durham for the gasp events.

1:47 We've got Mr. Holland in in the house supporting the event. we're going to do some we're going to raise some money for for Mind the mental health charity. we were going to get some guys to get sponsored by the family and stuff, but at the moment it's very disappointing to be fair. There's not many people come forward. So >> we might do is ask some nutritional companies to donate some prizes so we can have a prize draw. I hate the word raffle. So we'll have a prize draw.

2:11 Obviously 100% proceeds will donate some subs. yeah, we'll have a we'll have a rally around see who we can donate some some prizes and stuff and we'll get a nice chunk of money made for it for a good cause and and have a fun weekend because it's always a good weekend when we do the the gas events. We always have a full house all reflex. >> There you go. Who would not want to? >> Yeah, we always obviously it's free to train from like 12 till 6. We get busy.

2:36 Anything it's free. Someone someone comes to >> Yeah. >> Can you definitely hear me? Okay, Dan, cuz I have forgot my Blue Yeti again. >> Yeah, I mean to me it sounds right. It didn't sound that bad last time to be fair, but the feedback was not great. But >> to be fair, we didn't get any bad feedback. It was just me when I watched it back when I listened to it back. >> Oh, I thought someone had pointed out.

2:57 >> No, it was just me. Just when I uploaded it, then I had a quick listen cuz you know, we generally forget what we spoke about and it was dreadful. So, I do apologize, guys. The audio will be sorted. Can't miss. >> So, you're saying yours is dreadful. Is mine all right? >> Yours sounds all right. So hopefully it's fine. We are into the heroes on the tech tech squad. >> Well, to be fair, if I took a look at yours and got your sound card, then I would >> Oh, I don't know about sound cards and stuff, Dan. Please don't tell any of >> Oh, mate. just finished shoulders and tricep and got away protein That was 15 quid.

3:34 >> That's bargain. Bargain >> scoops was like 30 quid in there. >> Anyways, Dan, just just before we start, how are you? >> I'm all right. >> In person because you don't answer my calls these days. >> I was training cuz I got pushed back cuz I got I got bullied into doing this. >> Yeah, somebody asked me, they said, sorry, I do apologize for eating on screen, but it needs There we go. >> Somebody said, "How how many years of peer pressure did that take?" I think it was Ollie from heavy.

4:05 >> It was It was about It was Yeah. I should have been first, but I ended up being last. So >> fair play. You got it done, man. If you work, so nice one. I like it. >> Not first. Yeah. Like it was something I meant to do. I just I didn't. So then when I was given the deadline, the 30-day deadlift, the deadlift, >> 30 days deadlifts. >> 30 days headline. I was like, "Yeah, I want to do it anyway." So, I went >> I think Ollie's next, actually.

4:32 So, we got Holland. James, you got yourself obviously me. Matt's got his, hasn't he? >> Yeah, man. >> Mr. Heavy Duty. We'll have to get Mr. Heavy Duty on at some point. >> Yeah, that'll be good. >> Yeah, Ollie's a good guy. Even though Even though I'll say this live, he hasn't sent my box of shirts out. I'm still waiting. So, Ollie, people are complaining. I told him somebody flew in from Australia to collect a shirt yesterday. I wasn't here. No, honestly, anybody else having issues with couriers, please comment below because it's absolute disgrace in the UK right now.

5:04 >> Oh, mate, it's shocking and the excuse already be it's coming up to Christmas. >> Well, just a quick one. I'm kind of due to launch the subs end of November time and I'm honestly thinking about holding off because of the the whole parcels going missing like oh we left it with your neighbors dogs auntie and stuff and they're full of and then you get a charge back and yeah it's a bit of a nightmare right now. but all he did he's got a parcel there waiting for him to get collected. It's been sitting there for 4 days. And I actually spoke to the the lady on parcel force and she was like, "Well, 24-hour delivery is just a guideline now." So, yeah, I'll pay extra for 24-hour delivery next year. It's a guideline.

5:44 >> Oh, good. >> Okay. Rand over. >> UK right now. >> So, should Well, welcome back to 100% or nothing podcast episode. It's an episode. Nobody. >> We'll start again at one again soon. 2027 we'll start again at one. >> That would be a good idea. >> So, >> sorry Dan, I interrupted you there. How are you feeling? Because I know you you've just finished push got ill five times. >> I did get ill 59 times. I got like there's a weird stomach bug going around. Don't know if anyone else has had it. Quite a few of my clients have definitely had it. And it kicked my kicked my ass for Yeah, at least a week.

6:24 At least a week if not two. but yeah, I my shoulder is cuz I went to sleep and did it wrong. So that wasn't good. So I woke up and it was me like it woke me up where it hurt so much and it's been mental for like two days. Had some deep tissue to like around the AC joint and I was like, "Oh well, I could probably train back cuz obviously pressing was like so switched back around and although I could do it, it hurt and it definitely didn't help. It's definitely made it. It feels all right.

6:57 I took some baklphen which kind of like backed off the spasm. >> it wrecks your stomach even more. >> Yeah. Oh, The stomach's over. I only deal with one thing at a time. >> I was at the chiropractor yesterday actually and he said like I haven't been lifted too long. My neck was like stuck here. But look at that. >> Oh, >> you're in family chiropractic. If you go if you're from old get 10% off or 10 pound off, I can't remember now.

7:22 >> 10 something. >> Yeah, 10 something. just mention you from Autoflex if you go to Darren Family Chiropractic just over the road from the gym and they give you a little discount because the guys at Regen in the gym they just do physio and deep tissue they actually don't do any chiropractic or osteopath work if I think it's osteopath the US term isn't it they're exactly the same but >> I think osteopath is a mixture of the two >> I'll have to chat you >> I'm pretty sure that it's it's a bit more holistic rather than one or the other whereas most of them are like in one camp or another What's the last word for a Thursday?

7:57 >> For a Thursday. >> Well, it's before it's before seven. So, I've got I've got I got words. I've got words. >> Yeah. But you just say that you got I think it was three times if I remember the >> you still got like 290 pretty leanish. So, we got some quad separation. No, like >> it was all right. That the abs were like still visible and I don't have deep abs, but obviously I was distended and inflamed. But yeah, it was all right for someone. It's hard to know, isn't it? You have to like have faith in the system and like track what you can and cuz you're not going to be able to see like, you know, 3 lbs of muscle when you know you're my size >> really. You can only really gauge it show to show. And so you just have to have faith at the system. You keep knocking at the door. Obviously, there is diminished returns as you get older, but if they're still returning, it's still better than nothing. So, as long as I can keep getting a little bit better, then I'll keep doing it and then plan to show again next year and see.

8:59 >> Yeah, it's a tough one in the office, isn't it? Obviously, this the clients and stuff like you're not going to see much visual improvement like you do like 10 weeks out from a show where you get like slightly leaner every week. Yeah, you got and that's where like the >> that's where like I'm not into like log booking, but you should keep I mean I I just remember like the stuff you should know that you're getting stronger. You should know what that feels like and and you should you could should be able to recall like at least three lifts from each. I don't know how people don't have that memory like and that's like you know your your bank like if you know you're getting stronger and performing better then muscle has to have been made. I suppose there is a caveat to that though, isn't there? And that's probably links to what we're going to talk to is that the at the beginning part of training is just different cuz you're just training and that's different. But later it's like, oh, you're training to perceived failure, right? So like >> so like someone's mental fortitude might not be there yet. So you might just be training your mind for a bit until you actually learn. But yeah, I won't ruin the subject itself because we were going to base this round pretty much one question, weren't we?

10:07 >> Yeah, just like you say, it's just a quick one. I've literally got an hour before I got some guys in for some PT and stuff, but I literally had the the same conversation. One of the lads just stopped me there. you know, like I don't mind speaking when I'm training. I'm not in that zone anymore, but I was in a little bit of a hurry to jump on here. And I I saw him like trying to catch my eye and I just said, "Oh, you know, what's up?" and he was just asking about like how many sets is enough, how many what type of rep range and stuff should you lock out on your triceps and stuff.

10:32 And like I said, you know, a lot of stuff is personal preference, but what you've just said there in your initial years, you should be seeing some kind of progress either like strength-wise or like you know, performance in the gym. And if you're you know, and again, don't chop and change every two weeks like give something a good three, four, five months at least. Right. >> And like, sorry, where was I going with that one? yeah, I just said there's no right or wrong answer, but you should be seeing some improvement. And if you're not improving after quite a, you know, five, six months, change something because you're not going to all of a sudden start working. It's not going to all start working. Like, it's crazy that you see someone do the same for like two years and then make no progress and they're like, "Oh, like just change something." But not too soon.

11:18 >> Yeah. I find that like you'll find the bits that that you like become your meat and potatoes, your like absolute go-tos, and then things will twist and turn as you kind of change shape or want to attack something differently or or even just cuz you want to change it cuz it's boring or you've ended up your technique on that particular thing is now so good that you're lifting weights that a bit icky. >> Yeah. not, you know, not I mean that's probably a long way off for most people. Some people don't ever need to get there, but I remember at certain points like lifting stuff going, if this goes wrong, I'm actually dead.

11:58 Yeah, don't get me wrong, I used to get a little bit scared if you like getting under like six plates on a on a squat and stuff because it is dangerous. But I think that's good as well. It keeps you your mind kind of you're not going to be chatting to your friend if you're going to put six plates on your back. Well, you shouldn't be anyway. and you're probably going to get not going to get to a place of squatting six plates if you're just chatting to your friend all the time. So, that's a subject for another day, I guess.

12:20 >> just what happened was he saw me doing like high reps on triceps. Obviously, my triceps goose and I just said like I'm a massive fan of progressive overload, which I am, especially in your first maybe five years, but I'm never going to lift the weights that I used to. So, I don't progressive overload anymore. Just just me getting some stimulus now is is it's a bit depressing. But yeah, I'm not trying to be like as muscular as possible anymore. I'm not trying to be as big as possible, but I still want to have like a muscular physique and look okay. So yeah, you still got to, you know, move some load around. I don't I don't see anybody, unless you're a genetic freak who's doing all this squeezy light stuff, they don't grow.

12:57 like you say, maybe in the first year or so because it is a new stimulus. So I know you're kind of on the lower volume side. I've always kind of been on the lower volume side, especially when I was competing and stuff. so what advice can we give somebody like who's starting out on the volume and frequency stuff? >> Well, I mean, like number one, it's like it's it's whatever you watched or like saw that like made you think, yeah, I want to do that. like and that's ultimately like that's kind of why I picked the the high intensity thing is I watched Blood and Guts and I was like I want to do that. So like I was more likely to put more into that. It clicked with me. It made sense. So I was more likely to do to gravitate towards that because that fired me up. So I think if someone finds something different gives them that they're probably going to put more into it anyway cuz there is more than one one way of doing it. I do personally think that training as close to failure as you physically can with even some assisted like reps >> is is the way to go and and then just cutting out junk volume I think that is the way to do you know once you've done you know really heavy like is is you know is that set of flies at the end you know is that really why you grow or should you go home and recover?

14:25 >> Yeah. what I where I usually go with it is and just when you've just said there about like who you like and stuff. So I was a big Doran Yates fan. I think if somebody's an Arnold Watcher fan, they'll probably follow Arnold's methods and if they train hard enough, they'll get results. If someone was a Lee Haney fan, you generally tend to follow who you like in bodybuilding type of thing. Do you agree? >> Yeah. Yeah. And I think there's nothing wrong with that cuz you cuz trying to you know force a square peg in a round hole or whatever the thing is. like if you don't believe it's going to work, it's not going to work. It's just not.

14:58 You have to believe it. Like it's just it's like you go up to like a a squat and you say, "I can't lift this." You are not going to lift it. You're just not. >> You do have to enjoy it or you're not going to be consistent with it. I assume. >> Yeah. Yeah. I mean I mean I know there's a lot of people out there that actually don't like trading. They're probably not watching this. But you know there are people that just want the end results. I think those people are more suited to volume cuz it's just they're not going to be able to bring themsel you know you know they'll be in proximity to failure maybe but they need multiple attempts to get that one you know one active or what do they call it?

15:39 Something rap. stimulating rep or whatever. So having >> one. So I always say to people, what's going to make you go the best? The first rep or the last one? >> The last one. So why you missing the last one out? Why are you leaving this Unless you're injured like myself or and from my experience like I used to work in the gym when I was a teenager for a good few years. Then I open Max Muscle when I was 23, I think.

16:05 >> I was there for like 18 years in Ultra Flex coming up to seven years and my kind of outlook on it is >> because obviously I see people training and stuff and I've seen both sides of the switch if you like like new school if you want to do that I think for the most part generally most people do too much with not enough effort. >> Yeah. >> If you're not making any progress maybe if you're not happy if you're watching this and you're not happy with your progress don't add more. maybe try and scale them back a little bit. If you could train a really hard like all out three days a week, you should progress on that.

16:43 >> Yeah. And that Yeah, that's that's the thing is that most people doing the opposite. So, they're like not seeing the results. So, do more and more and more. and as well, if they don't really like training, again, not really applicable here, but I'm using an extreme example, then if you condense what you don't like, you're probably more likely to put more effort in it. I I mean another reason I like the high intensity is I I don't really have the attention span to fully lock in for two hours. I just I just don't I don't have >> bored unfortunately. As much as I love training, I don't like to train for like two and a half hours. I like to get in there, >> let out that what's you know because it's just it's a you you know the deal and it's kind of a mental thing as well.

17:22 >> Absolutely. and I'll get finished. And yeah, don't get me wrong, if you can train seven days a week for two hours and you and you're making progress is in strength or size and so do it. But I think it's very rare even when you're assisted. >> Yeah. Yeah. I think and and the other thing that people forget is that as you get bigger, you actually can do less. They think you get bigger, you can do more. So the one thing I always ask, "Oh, I bet you're in the gym for hours."

17:46 Well, no. As I got bigger, I had to be in the gym for even less because everyone thinks high intensity is about yourself up. But high intensity is about the spaces in between yourself up because you're not there very long. It's short, sharp doses. And it's actually a recovery based method, not a yourself up method. It's actually the opposite of what people think it is. It's maximizing the time you're not in the gym. maximizing like you know well not maximize minimizing you know the actual volume that you need to do and it's not like yeah it's getting the balance of just the right amount and you you see it's not like I haven't tried other training meth methods I have I've tried every training method when I was first starting out cuz yeah although I love Dor and that's made me want to do it you know I got roped into seeing some stuff or someone did some thing and I tried it out Jordan Peters and me competed and he was throwing on a load of size and he was doing this and and I asked him to set me up a plan and and I I did that was most things twice twice a week and I got progressively weaker every single week. it was trackable and I was like well that's obviously you know all the data I need that that's not a thing. And then most of the times when I reached my strength my strength peak which was I was probably about 35 or 36 was every time >> for me to be fair like once you approach the 40 it's like like a switch in your body that says hey stop.

19:22 >> Yeah. >> And and it was it was from doing less. It was from doing from every time I did less I got bigger. >> Yeah. Yeah. So, if I was to write down on paper my most like productive leg session from like say around about age of like 35 or so, I would write down like one set of leg extensions to failure, one set of leg press to failure, one set of hack squat or squat, sometimes both, depends. one set of line leg curl, one set of kneeling leg curl in the end, and RDL. That was it. If you wrote that down on a bit of paper like that looks nothing like that you know it's an hour whatever maybe it be a little bit longer for legs >> if you but then then when you actually put them through it and you're doing like when I say I talk like leg extension like triple drop set static hold four reps you know the deal on the leg extension you're on there for eight minutes and then you would get on your leg press you might do either a drop set or rest pause I like rest pause on the leg press is horrible in a good way and then squats you're generally going to do an allout set of failure because you know four reps on a squat. So, it's a little bit dangerous. Sometimes we would drop set squats. I remember doing it max mostly >> if it was a hack or whatever then.

20:32 >> Yeah, drop set on a hack, but on a squat like rocking it in and out. It's quite tough. I posted something the other week. I remember myself and Dave were doing crazy Dave Crawford. Big shout out to Crazy Dave Crawford. We did like leg extension, leg press, rest pause and stuff. Quads were like fried. I even remember the the taste at the back of my throat. It was Max most likely. The ceilings were quite low.

20:54 And you could feel like the burning rubber in the back of your throat on in the summer cuz our air conditioning unit was the fire exit door. And I did like six plate, five plates, four plate, three plate, two plate, one plate. And I think we did like body weight as well. And I can still remember it now even though it was like Jesus years ago. I thought I was going to die like but again if you said to somebody one set of squats to failure and beyond it doesn't sound very much until you actually do it.

21:20 >> Yeah. Yeah. what I' said said well when I was quite arrogant about the training method I'd be like yeah yeah but I actually do more cuz you're when I'm warming up that's probably what you're calling sets and then and then I do the allout like sets so like the the warm-ups weren't a joke either like I think I do it slightly differently I used to like warm up to the weight like a little bit closer to failure now everyone obviously like which isn't a bad idea. It saves everything for the last set. I think they're a bit too careful to be honest, but cuz they're doing like two reps before their actual >> Yeah, I've never been a fan of that one.

22:02 And that's something I wanted to quickly cover and I'm not doing this as a sales pitch, but lots of people, if you remember, I did like a highintensity PDF book on the old website and I a lot. I am going to get that out the new one, updated one that don't get me wrong, there's not going to be a whole lot different in there because it's the same principles. But I'll I'll just quickly explain cuz this is the one I get asked loads of times. Well, you only do one set. So people think that you go in the gym and if you can bench three plates, you just put three plates on and do one set and that's it. You're not doing any warm-ups or stuff. So yeah, technically you're doing three sets, maybe four if it's your first exercise. So for example, on a bench press, it was my first exercise. I would maybe do, you know, 20 reps with the bar, put a plate on, do 10 reps with that. I've never been a fan of the whole just doing one or two reps and putting it back. I know that's quite popular with some like low volume trainers and stuff. I will always do a minimum of six. So, it'll be like two plates for six, maybe three plates for like five and then it'll be four plates for like as many as you can, whatever. So, yeah. And I let's say I was doing a second exercise as a press, I'd probably only do one warm up set and straight in. But if I moved into a fly movement, which you know was bringing the shoulder joint and stuff in a little bit more, I'll probably do an additional one or two sets. So it's it's a tough one to explain on a quick podcast, but I will get this PDF out. It's just Yeah, we've got lots.

23:22 >> Yeah, that's one thing I never see is is is like warm pre-warmup warm-ups where like where and no one in any of their warm-ups is doing like above. I would always do like a set like close to 20 just to get some blood into the joint and stuff front and back. So pick like do extensions and like a curl just to flush everything, get the knee moving and like I I mean you know going in, you know, straight straight up. I mean it's become more important now, but I always did higher reps. My my warm-ups were higher reps than my actual >> Yeah.

24:01 >> sets generally. and I think that there is there is a thing of backing it off as you as you climb up because you don't want to be, you know, fatigued or whatever. But >> yeah, you don't want to waste the gas. Like that's the one like always leave plenty in the tank on your warm up. It is just a warm up. And another thing is your warm up. Your warm up isn't just to warm the muscle, but it's also to kind of >> activate like certain muscle f muscle motor units and not muscle fibers. Well, yeah, muscle fibers, I guess, but motor units and stuff just to kind of get used to that weight going up type of thing.

24:31 because you know yourself you can go in the gym and like you warm up with a plate. Oh damn that feels heavy like finished your first whatever then you put two on two two plays felt easier than the first warm up type of thing because you're just waking everything up if you like. >> Yeah. Yeah. I don't know how people went and dry. >> I do know some from guys from Max Muscle who would literally go in and like bench three plates for the first set. Like for me that would just tear my pet off.

24:57 but yeah, that's kind of kind of where I'm going with it is if you're not happy, if you're training five, six days a week, >> scale it back. One of my best off seasons, I was doing a body part every 10 days and I was training Monday, Wednesday, Friday. That was it. I would finish the cycle like Monday, Wednesday, Friday, Monday, then it would start again. So, I was hitting everything every 10 days. And it's tough because I love to go to the gym. And this is a conversation I had with Doran Yates when I was doing the the hit master certification thing and I have spoken to him down about the trying to get some of that done next year because I know you want to be qualified and all that kind of stuff. We'll chat the camera and stuff.

25:33 >> But yeah, it's tough because you want to go to the gym because you like to train and and he he explained when we were actually out doing the certification thing out in Spain. And there was one guy because it cost quite a bit of money. Let's let's won't say the amount, but it's a lot of money to get trained as a master trainer, whatever. And this guy was like, you know, not too happy about this. We haven't been in the gym for like very long, which I was quite surprised at if he's doing the the hit certification thing. And Do said it, listen, do you want to be in the gym for two hours or do you want 10 pounds of tissue at the end of the year? Like do you want to enjoy coming in the gym more or do you want the more muscle which if you're a competitive bodybuilder then you're going to want more muscle, aren't you? So depends what your goal is. If you want to go to the gym seven days a week to be fit and healthy, I just said this to one of the guys out the front.

26:17 Going to the gym lifting weights seven days a week is good for you. like keeps you fit, do all your cardio, but if you want like maximum muscle mass as a competitive bodybuilder, you're probably going to have to do a little bit less. >> Yeah. >> Yeah. >> Yeah. Yeah. And I remember that when I started scaling things up, I felt like I was I felt like I wasn't training because it wasn't happening enough. and and just one and cuz I made I made my best gains doing that as well, training three day a three-day week with an abs and calves add-on or something.

26:49 and ended up trading everything eight to 10 days depending on where where it rotated. but man, the anxiety around like you've got one shot at this and if you it up, you've got to wait a whole 10 days and if you can link that and if you can harness that and and do it reg, you know, regularly and actually hit on the nail, there's nothing like that. But it's certainly something I wouldn't do now because quite often I get on something and something's not feeling right and I have to, you know, do a U-turn. And the framework of that setup, even the way you'd walk in the gym had to be no surprises, like had to just be so fluid.

27:33 The mindset around that, the anxiety around getting it right for one active set for 10 days on whatever movement was a lot to take on. like em it was emotional. >> Yeah. And that's the mental side of things as well because you know not trying something weird. I would I would work max muscle. I remember I used to live upstairs in the two floors above and I would I would literally get changed clothing just to switch over from work >> training more and I would I would you know go in my office at the time little room and rehearse to work. I like look at the log book. I know a lot of people take their log book into the gym which I'm not a fan of. kind of distracts me a little bit. But because I wasn't doing a ton of volume, I could remember what I needed to hit that day.

28:11 You know, myself and Dave, we had a great training partnership. Thumbs up, boom. You know, no talking. I'm not saying everybody has to be that intense or whatever or that kind of in the zone. But for for me, that worked because like you say, if you cocked it up, you either got injured or you or you didn't progress and you're pissed off at yourself. There's, you know, I get guys coming in the gym and I say, "Hey guys, what you training today?" Oh, I don't know yet. like that doesn't I can't understand that but again they might not be doing that thing for my type of goals what I used to have but I really can't understand how you oh I don't know we just got to choose something but again they may just come in to keep fit and have some fun and that's fine but again if you want to train hit you better have your head in the game or you're going to get hurt or you're not going to have the mindset to give it all in that one set are you really >> no and that that is the other thing with with doing something that irregular you do need someone with you you cuz you you're training something every 8 to 10 days, you do need to go past failure.

29:10 >> and and obviously that's super unfashionable at the moment. and then on the flip side, you have the people that are able to train legs more than once a week. And it's just something that's never even I mean I tried it and it was it didn't work out for me. But there are some people that are able to do that and have got reasonable >> results. but I just don't know how you would adjust yourself to doing what restrictions do you put in place as cues to put it down.

29:45 >> Like what's the message in your head? Cuz my message in my head was when it gets really hard and I think I've got none left, just say die. >> That's five more reps. when you think you've done five more reps. But yeah, if I train legs all out hard, >> like maximum intensity and my legs are sore for 5 days now. >> Yeah. >> Is that necessary? I don't know. But I just enjoy it. That that's the simple reason like when people say now, what you trying to train heavy for? Like you don't need to prove anything. I don't I never need to prove anything anyway.

30:16 Like there was noing social media back then. >> Enjoy is I jo enjoy pushing myself >> and there's difference between putting a heavy load on your back. Don't get me wrong, I've said this before, like squatting four plates for 25 is hard as but six plates for 10 is like a different just a different hard, isn't it? >> Yeah, >> you maybe probably don't have to go to or to absolute failure and pass, but maybe it's at least a rep or shy short.

30:42 >> Well, here's here's here's the here's the thing is that then we talk about volume, right? Like so use all the studies on volume and then like read in the methodology when if they've actually standardized how each rep is done. >> Yeah. >> And usually it's not. So what's how many different ways can you do one rep? Infinite different speeds up down whatever like how many the body language like you know body English whatever like so for me it's like that whole study is bollocks. if you haven't even standardized the so that's like bollocks and then okay well let's call volume like just what it is on paper right or we could try and choose well let's let's rate let's rate volume just on the reps that are >> probably quite low >> absolute failure right so if we're trying to grab all five in in one I I think you know most people that are doing three are probably just reaching that same five over three and it's volume that really coming like will actually fatigue you. So everyone's saying oh it's too fatiguing and it's like but you're reaching the same thing with more volume. So, and if you're training things like twice a week, like I get it. Like you're going, "Well, here's this much volume and I'm going to be fresh, so that much volume is going to be super like strong or whatever, and I'll do the other half, you know, another point." But it's when people start mixing them and then you're seeing two leg days that are actually not even low volume anymore. And I'm like, how how are you doing that?

32:29 Like how how are you getting halfway through the week which there has to be only three days between them like at some point. >> Yeah. >> Like how the are you? My doms don't even kick in the day after. Mine are like >> it start to be the worst and they're the wor like five. So five days mine used to be really sore. Sometimes my leg would just recover by the time we try to train them again. I could train leg twice a week now because I'm not going all out to failure because of the risk of injury and stuff.

32:54 >> Yeah. Yeah. Another thing we should cover, Dan, is the whole standardizing your rep thing. And honestly, I've never counted like rest times. I've never counted like >> tempo of my reps and stuff, but I usually say what, you know, just be explosive on the positive and control the negative. Whatever that is, control, but just don't just slop it around. Yeah, that that works for some people, but I'll never say like, you know, like 3 seconds up and 5 seconds down. That's boring as man. Just get it up there, whatever, and control it. I always say roughly half the speed it went up, control the negative. And I had this discussion with a gentleman on deadlifts cuz you said, "Why do I see the guys deadlifting and they just drop it like on the on the negative on the way down?" He said, "On the way down."

33:35 And I said, "Cuz probably they're not bodybuilders, they're powerlifting." Because we got a few powerlters in the gym. They get it up. They're not bothered. They just want to get the weight up. They don't give a about the negative because >> the study says >> that most of the the muscle fiber recruitment and damage happens on the negative, isn't it? If you're a bodybuilder, you want to control your negative. Number one, for injury purposes, and number two, to actual stimulate you as much as possible. If if you're a powerlift, you don't give a about dropping the the bar.

34:03 >> It's not the sport. It's getting it up. >> Yeah. >> Yeah. You're just practicing getting it up. Yeah. I mean, even the people that are like dropping like whatever like into the machines, not only is it annoying because you're the machines up, but you've you've lost half a rep. >> Yeah. I always say when I'm PT, I say when it's the last rep, you've got it up, don't waste it. Like the last one. >> If you've done your rep properly, you should be able to lower it.

34:25 >> Oh, yeah. Yeah. Yeah. You should be able to >> properly to get it up. >> If if you're like if it's your last one, I reckon I reckon if you were just a machine plugged into wires, you could do a sixse second negative. And anything that's making you not do that is in your head. That's >> techally something like 40% stronger on your negative, aren't you? >> Yes. I so when >> I I actually do a bit of PT with a a G retired GP and the concentr sorry because we always have this argument I say like static hole he says isometric I say negative he says eccentric like it's just a term isn't it >> I think everyone knows what what we're talking about and that and that's the thing is that a lot of these arguments is people just having arguments about semantics it's just bollocks people just want to argue about >> the rest period thing like I've never ever timed my test just when your lungs return to normal like and maybe give you an extra 30 seconds because I had I had a habit of cuz I was so like or maybe train a little bit too fast. I think you should train fastish to keep the intensity up there but not too fast that you're gassing out a little bit but like if you're doing a set of squats you're going to take a lot longer to recover as in cardiovascular wise than a set of barbell curls are you?

35:40 Just wait till you feel ready to go again, but don't go and chat to your pals for like 15 minutes. >> Yeah, you haven't rested and you might be a little bit tiny bit stronger on your on your next exercise, but you're just knocking the intensity down so far, aren't you really? >> yeah. Yeah, they shouldn't have enough time. You shouldn't have enough time to go out of your area. If you're training with someone, you could ch some out of them like >> Yeah.

36:02 >> But but like Yeah. You got to stay in the thing. I ever think of Ella. My wife trains at the same gym and she'll usually finish like in >> Don't talk to me, Ellis. >> Yeah. Like she's not allowed to talk. >> She's She can say she can say bye. But if she says like, "Oh, do we need anything from sainsburries?" I'm like, "Oh, then my head's like in sainsains. What do I need?" Like >> thinking about potatoes now.

36:27 >> Yeah. I can't figure then I'm thinking about potatoes and it's may as well go in. it. >> Storming out the gyms. my mashed potato now. >> Oh, there was something that came to my mind there that I wanted to mention as well. Oh, it's gone. It is gone. Sorry, I'm absolutely tanked with pre-workout and I just did a bit of shoulders and stuff. Like I said, I'm just talking 5,000 miles an hour and my brain.

36:51 >> I'm not pimping the new pre. It's >> Yeah, I took I was training late the other night and I thought, oh, cuz I am a stim junkie. Absolute stem junkie. thought cuz when I'm sampling a product, I have to take it on its own because I get pre and pump and I just mix them all together and then chuck something else in and I just try it on its own. Honestly, not that I get monster pumps these days like the old Cababolic Amoroid days.

37:16 >> That's what it felt like and I'm really happy with it to be fair. I'll have to send you some Dan even though you have another sponsor. But yeah, like my chest felt like the old days when I was on the old >> I was told. Yes, it's 12 years since I had any of that stuff. The tremolone sandwiches. >> Really? >> Yeah. So old. It's old as >> Yeah, that is >> We've covered frequency a little bit.

37:43 We've covered kind of the mindset a little bit. We've covered not chatting to your pals in between sets. We've covered tempo slightly. rest between sets. What else? Exercise selection done. >> I mean, ultimately, everyone's like the the ones that feel good. I really don't argue like with that. Like, everyone's like different. Everyone's levers are in different positions. Everyone's like, you know, you don't if you're training with a trainer, you don't have to do the same thing. If it's in like proximity, you can still spot each other. It's great if you're doing the same thing, but like yeah, hammering stuff that your body doesn't like. my guilty pleasure was hack squat like is that I just I couldn't put it down but it just it just I don't know whether it just felt wrong. It never felt good. It never felt it did grow my legs for sure but but it never felt as good as like a leg press or >> Yeah. The only caveat to that though isn't there like I always say to people if you're missing things out because you don't like doing them because they're hard but it doesn't suit your kind of structure or whatever because the end of the day a muscle stretches and contrast doesn't it? There's no like fancy whatever.

38:55 >> And I know they say oh it doesn't matter if it's on a machine or on a or a barbell. You your muscle doesn't know but yeah you're kind of supporting muscles and everything does. So, you need to do some some I think you really do need to do some free weight. Mine was about 50/50 to be fair. >> Yeah, mine was >> you go and do some stuff because you it's too hard. And I'll give you an example. When I used to do back by myself at max sometimes I would do it on a Sunday evening and deadlifts is last and that little thing creeps in your mind like oh I don't want a little like six plates on there by myself and put them back because I used to put my plates back even in my own gym. That's another story for another day down.

39:31 They're pissing me off at all at the moment. just resting plates up against the temple gym wall. Dan, what the >> Yeah, very disrespectful. But yeah, I didn't want to put all those plates away and stuff, but I knew like beneficial wise I would be better doing a deadlift rather than like a something on a machine. You just you can't replicate, can you? Well, and also like the the if if people are using oh my you know my structure or whatever the thing that's the thing that's more suited to everyone is free weights because they range >> of motion >> they move freely. So like a machine is much more likely to be unsuitable than a free weight because yeah sure like on squats I've got long legs so on a back squat I tend to lean forward and it's not great for my quads but like an SSB heel elevation then I can sit back a bit and it's and it's much better.

40:25 but most of the time like you know dumbbell press and whatever you can turn them in, turn them out, turn them you could like it it's freedom within the exercise itself whereas a machine has a set path you're much likely to have a worse but it's usually people aren't saying oh you know just it doesn't you know >> you don't want to do it like it's simple as here's the one I have for squats if I do some PT and someone's quite new and they say oh I can't do squats well I can't get all the way down because I'm tall like fair enough I get it some people do but what I'll do is I'll say oh let's go and warm up I'll say All right, I want you to go down on your on your legs as deep as possible for 20 reps. And they go all the way down. I'll say, "Yeah, it's fine. You can go all the way down." So now you just have to put the weight on your back and do the same. Like generally they're just kind of like trying to get out of doing a squat.

41:08 >> Yeah. But a barbell squat is a lot harder >> and and a weight a weight on the back actually helps can usually help the center of gravity anyway. Like it's actually usually that hard. We always used to joke, didn't we? That when you don't have to go as far down as me. Like I still have to go all the way down and all the way up. Doesn't matter how the legs are. Wasn't that on the day where your eyeballs really exploded on the >> Yeah, that was AI. I'm going to dig that out again. It's so funny.

41:34 >> It's a pretty bad photo. Yeah, >> photoshopped. >> It does. It really does. That was Yeah, that was that was Max. I think Magic Kai filmed that and that >> Yeah, it got taken down off YouTube because of the the music. So, I'll maybe try and sort that out to be or did you not redo it again? I think I I thought I did >> last leg session. I remember that because we had tons of pre and I mixed them up by mistake so nobody knew what they were having.

41:58 >> Yeah. >> All just st to death and >> I had an out of body experience I'm pretty sure. And my life >> on the hack I remember cuz I used to do like seven on the side. Not easily but all right. I remember that day because it was the last session. You kicked my ass dead. I'll give you that. >> Oh the one. the one the only time that's happened in time >> hacks like the one that everybody avoids in in auto flex >> if I'm doing PT you can guarantee the Cybex hack's free >> cuz which is a good machine but it's pretty much like this so it's pretty easy we have got the flex fitness one which is a really good hack >> oh it's really good that one on wheels it's like got wheel rails on wheels isn't it >> and we got the the nasty one the Cybex that nobody likes to do >> well and also you've got the unique one from from >> Oh, yeah. Sorry. I did that few weeks ago actually. I just did it quite light.

42:48 Like three plates on it. >> It's gnarly. It is gnarly. That one. That's what we've got a Trojan the unique one. And it is gnarly. >> Yeah. Last time I did heavy on that was when Jesus Cuba was here ages ago when we did. >> Yeah. >> And yeah, the hack's a funny one. It can be a little bit nasty on the knees. And that's one thing I've just again I'm not just saying this. I literally had this discussion earlier. locking out on the leg press. Like I did it for like 30 years without any knee issues. I've only had knee issues the last couple of years just because I'm getting older and work over time. If you want to lock out on a leg press that feels fine, do it. It's nothing like >> according to Joe Bennett, hypertrophy coach, it's actually healthier for your knees to lock out on the leg press. I don't know if there's any truth to that or any studies, but but I didn't used to lock out. I used to kind of like lock up on my heel and pinch my toes so I'm not like hyper extending the knee.

43:44 >> Yeah. Yeah. Like and and well, here's the thing. We're cut from the same cloth. I learned a lot of stuff from you. I still refuse to lock my knees. It feels Feels wrong. as soon as I go on there, I seem to I can't keep them that straight and activated at the same time. So, I just don't do it. But >> that's one reason I do actually look out because I like to separate them up if I try and pump too fast. Especially now because my left leg doesn't fire the same as the right because I'm over I kind of get a little bit of an imbalance there.

44:14 >> But that was I always took that from Leroy. Reset your reps. And hey, Leroyy's locked out D used to lock out on his Cybex leg press and he didn't have any bad knees. So he had some decent quads. >> isn't it? I guess >> I didn't. My knees are >> Yeah, maybe you should have started locking out then. >> Maybe I should have locked out >> like last time when you had when you tore your cough. Oh yeah, that was not that was your That was such a idea.

44:40 That was such a bad That was after lockdown. So I had done a leg press for like two years and you let's do 700 kx. It'll be fine. >> Yeah. Do you know what I had this I was talking to my brother about this the other day cuz you know Mark's he's getting on a little bit. He's a little bit younger than me but he's he's in his 40s and we've been training together a little bit here and there cuz I'm generally busy these days. We don't have our times don't correlate because he's working shift on the gym and stuff.

45:03 Pardon me. you know, and he's getting ready for the NABA shows next year. He'll be he'll be cleaning up next year. I don't sound I'm not going to say he might be he will be. You've always got to be positive, haven't you? He'll be kicking some ass next year on NABA. He wants to go for this kind of the same run I did like with North Britain, UK, whatever. Naba Wells and stuff. And anytime I train with somebody, I will literally push them possibly sometimes too far. I mean, can you do that?

45:28 Sometimes I think like I don't want him to get injured, but I want to push him as well. So maybe we should like not do three, four strips. Maybe we should cut it short. So it's a tough one. Maybe as I'm getting old and a bit soft or maybe I'm getting a little bit more sensible. I don't know what show look I'm not done it cuz I still get very enthusiastic when I'm training people and I'm shouting at them and stuff and yeah I get a bit carried away sometimes.

45:53 >> I want you to do well. That's it. >> I I I do and I'm invested and that's why I don't and I can't do many PT. I could stand there. Take your energy. >> I I could I could stand around and around on my phone and be like that's good. But like I'm in it. I'm like I want them to do it and I'll be a Like but they came >> I'm not your in the gym. I'm not your friend. I'm there to get the best out of you. Best friends when we finished. I can't stand when I see guys training and they're training partners like this.

46:24 >> Yeah. >> To do like get your hands on the bar ready like you know he might need your help type of thing. >> Yeah. Yeah. Yeah. And yeah, it's hard it's hard to find and you don't see people training to get on the train. >> Yeah. Five, six, seven, eight. Right. That's enough. Okay. >> Yeah. Can you >> 20 minutes? >> Yeah. Can you >> on the treadmill while you pay me? >> Yeah. I can't I can't I couldn't do it.

46:49 Like, so yeah, I have a select people that I train and I really do give a They're not bodybuilders and stuff like I don't give a what size you are, whatever. if you come and give it some and I don't have to drag you. Don't because there's a difference between encouraging and like to dragging someone who doesn't want to do it. I refuse to drag people who don't even want to be there. >> But like people like that.

47:12 >> Yeah. Yeah. So do I. but I don't care that they're not big or they're like, you know, or or don't have like a great physique as long as they get stuck in and like cuz that feels good afterwards and they enjoyed it and you know that's that's good. And then but yeah to drag someone in just to make them do it. >> Yeah, I've generally got no voice left after two PTs. So how these PTs do like seven, eight sessions a day, I I would literally have no larynx left.

47:38 >> They just they're just not there. >> It's not because I'm trying to sound all hardcore. I'm generally, like you say, invested. I want them to do well. If if you're coming in and paying me for an hour of my time and your time type of thing, I'm going to get the best out of you type of thing. >> Well, you're going to get that whole time. like I'm going to >> like and and yeah, training partners like you have to care as much about the other person doing well as yourself.

48:03 >> Yeah. >> That's a that's a dying thing, isn't it? >> That's why I say when you've got a training partner, if your training partner is over there talking to somebody or on their phone, they sack them. They're detriment. They're not not they're helping your training at all. >> Yeah. If you've got to wait for them to finish their text before they come and do their set. I've just said I've just said I remember staff there I said unless your wife is pregnant or your husband now because I know that's allowed. or you're waiting for a heart transplant you don't need to answer your phone.

48:32 >> No, >> you can wait an hour. >> No. No. Yeah. I always said whatever happens I won't know when I'm trading. It's not because I don't care. It's just I won't know. >> Unless you're two weeks out D and you don't care because you've got like you got some hollow test and some tremor. >> Yeah. Even when the heart transport comes out like no thanks. >> Yeah, your empathy is just zapped from your body then.

48:55 >> Was it J? >> I was just having obviously having a laugh with Matt there. But I get it. I'm not going to go and say how was your diet, Matt. Like I get it. Two weeks out you're just not you don't care. Don't ask me silly questions. >> Let me get on with it. Hey, I'm around if you need me. Give me a text or a buzz, you know, fist bump, you know, head down. Cuz after the 19th person, even though they're trying to be nice, how's the diet?

49:19 Yeah, it it it's it's good. You know, you know you're being a but you just you're just it's too much. That's why I try. I don't tell anyone. I'm on prep. And I know >> people do this all the time. Just don't tell anybody. Then you won't get the questions all the time till the last you're going to die. >> That's that's the key. It's when people come up to you and ask you like, "Are you all right?" And they think you're terminally ill. Then you know you're in and then off you go.

49:43 >> Then they arrive. >> Yeah. I'm two weeks old. Thanks. I needed Yeah. >> As well. People always say the wrong things. It's like, "Oh, what are you like two weeks out?" And you're like one week out and you're like, >> "Yeah, some people are on still on like 500 grams of carbs and that's great." And no cardio. I was always like 50 carbs in an hour and a half treadmill, two hours for a short period. I mean, if you're lucky enough you don't have to do that, awesome. But I think the majority of people do. If if Ronny Coleman used to do two hours of cardio and Kevin Levrone and Shawn Ray and Dorian Yates used to do an hour and a half, like that's fine. Like yeah, that seems to be the thing now, isn't it? You don't have to do any cardio.

50:22 >> Yeah. Well, hard as well. Like steps are not the same as direct cardio. I don't care anymore. >> Well, the newest thing is that cardio stops you from losing weight. That's that's going to be >> Oh, yeah. I saw that one. >> See that It was it was what was it? It was because your body adapts to it to and I was like but that's that's the same as dieting, right? If I cut if I went from my start diet to what I would be doing 2 weeks out and just did it overnight, then obviously it would adapt, right?

50:52 But that's why you drip things in and drip cardio and change. That's so that you're one step ahead of your body does want homeostasis. It doesn't want to do doesn't want to do it. So you just got to stay just a little bit ahead of it. Yeah. if you just dumped in and that's why crash dieting doesn't work obviously. and >> say little changes, no no big curve balls to start early enough so you can do little changes and you'll be fine.

51:15 But you you probably are going to suffer the last four weeks or so if you want to get right down. >> I mean yeah I mean I don't know. I've never experimented with GLPS. I don't know whether that eliminates that or or or what. >> I don't think it eliminate the tiredness. So, I think it will eliminate the hunger pongs where you go down and looking in the fridge at 3:00 a.m. and you're just eating some ice cubes cuz you can't have anything. I would literally open the fridge and like look in there.

51:38 >> Yeah. >> And look again like, oh Like the hunger was insane. Like especially I'm not trying to use this as a crutch, but my body doesn't create the the correct amount of aminum when you're a diabetic. And the hunger used to be like stupid. Like I don't know if any other diabetes can relate. >> My body got got low. I was just hungry like 247. was awful. >> Yeah, I can only imagine if it was like worse. I mean, I just I I made eating so formulaic and so boring that I didn't didn't get joy out of food at all.

52:14 and I'm not a big eater anyway. So, when prep comes around, I don't have that like I don't have cravings. I don't have like So, yeah, I'll be hungry, but I don't have that like that crave. There's no psychological like link to it. And I know a lot of people struggle with that. but I think that you can train yourself your mind to especially with sugar like it's it's it's you can get over like sugar withdrawals like pretty quickly.

52:42 >> Yeah, there there is like a chemical kind of thing behind it because obviously you know that you grillin obviously leptin and whatever but there's in diabetics or something you don't produce just amlin or something and they give this medication before GLP1s there was something called simlin. Klet Nelson gave me a hand with that because it was available in the US and it wasn't available in the UK at the time. She's like, "Listen, I'll send you some seed helps with the hunger and it did absolutely nothing. I still want to eat the fridge door.

53:11 >> Oh, Dan, you're going to get you're going to get us banned off YouTube now for vaping on screen. Everybody's getting banned now." >> Actually, we could quickly talk about that before we we go because I Sorry, I am being very rude because I am waiting for a message from somebody. It's quite important. Our gym our gym phone lines gone down. >> waiting for a call >> school community, aren't we? Instead of the because everybody's getting banned off YouTube. Instagram's full of EI. I think people are crying out for like something a bit more genuine and a bit more of actual genuine community if if you want to say that. So we are going to think about a school kind of community if if you like is in the app.

53:49 >> Yeah. Yeah. An inner circle. >> Yeah. pretty good ideas to be fair. We could we could share all of our special offers in there and discount codes and all that kind of stuff and give people early access to certain things and stuff. So yeah, actually did you check your email Dan? >> I did have a look at it. Yeah. Yeah. Yeah. >> It is quite extensive. Sorry, I just copy pasted it all. >> Yeah. Yeah. I know in there to be fair.

54:11 >> I just did a workflow the workflow of it. So yeah, definitely we need to we'll talk about it. Well, I did briefly message Adam as well because we will need some like editing and some graphics and stuff and I asked him if he was happy to to come on board and he said yes. So maybe we can all arrange a Zoom call. Sorry. >> Yeah. >> But it is to do with the whole YouTube thing. Not that we're we would lose our 15 million a month commission from YouTube.

54:38 >> Oh wow. It'll be worth it. I think >> prefer somewhere where you're just not kind of censored and stuff. Well, yeah. And and and and also it's like Yeah. There's so much. It's too much. It's like it's it's like Netflix is too much. I I kind of crave Blockbuster. Do you know what I mean? Like to go there and speak to someone and go, "Why don't you watch this film?" Like just, you know, like go and talk to someone about what >> there with Blockbuster.

55:06 >> Yeah, I know. But like, you know, is there's too there's too much is it's before there wasn't enough and now there's too much. And it's almost just as bad if not worse. >> because you know how many times have you or like just eats like I don't eat you know I don't do that very much but it's like there's too much so I just end up not doing it. >> The time you decided you don't want anything to eat.

55:29 >> Yeah. Yeah. You've gone past it. It takes 3 hours to get there anyway. So it's cold. >> Obviously back in the day you didn't even get like I'm not sure I sound really old fart. You didn't even get what would you like for tea? He was like there's your tea. >> Oh nice. >> Like oh what do you want? Like how many selections would you like? There there's your food. Eat it. And I used to get told like don't leave the table till you ate it.

55:49 >> My My mom just said eat what you want. Leave what you don't want. Don't tell me. That was that was a saying. Just don't. >> If you haven't eaten it, don't tell me cuz I'll get pissed off. >> I mean, I do try and get my daughter to eat like, you know, not as processed foods and stuff cuz, you know, back in the day, back in the day, 100 years ago, you had some sweets. It was like five ingredients. It was wasn't good for you, but it was a bit of sugar, a bit of cocoa or whatever, you know, now there's like 55 things in a packet of sweets and I, you know, she's she's young. She's a kid and she she has treats and stuff, but I try to steer her away from because it's just inflammation in a packet, isn't it?

56:26 >> Well, this I remember it was E numbers, wasn't it? That was the biggest scary thing. And now there's E to Zed numbers all over everything. You >> seen the the new 3D printed salmon that's coming out. >> Sorry, what? >> Yeah, I saw this yesterday. 3D printed salmon and supposedly they what it's made from kind of strips all of the the good cholesterol and stuff from your body and it just so happens that the people who are making the printed 3D printed salmon own the other company who owns all the statins and stuff. So yeah, just it's in your face now. They don't they don't even try to hide it now. It's crazy.

57:01 >> 3D printed salmon. I mean if I >> I saw some 3D printed steak ages ago and now you get 3D printed salmon because >> I mean can you buy these printers just >> so but they're just made from like canola oil and a few other ingredients and stuff. >> Can you like print your own like you know fish and rice cake? >> Maybe you could print your own whey protein because it's like >> Oh yeah, if you could do that.

57:26 If you could do that. Yeah, like it's I've been I've been told as well it's going to go up like another four times within the next year because obviously I got a supplement company and I'm not even going to bother with protein like maybe as if I was a massive company like applied nutrition or something. Yeah, I get it. They've got they go on your website, you buy your protein and and they buy something else type and that's where you make the money. But >> yeah, >> it's it's crazy now, man.

57:51 Yeah, there's the whole thing obviously with the company with the tested port that went upside down and stuff and so now everybody's testing it and stuff and it's it's mental. >> Well, now that company has has created an isolate that costs what it would actually cost if you made money with it. That's like actually what it would cost like >> yeah a lot of companies use like the protein is like the loss leader like you say you go on the site you maybe break even on your protein or even lose a couple of quid but then you buy like a tub of pre- well where you make like 300% mark it that's the kind of strategy but yeah the protein thing and I get I get what oh yeah have whole food you know if you're really busy I still like to have a shaker here in there when I'm when I'm busy or I'm not that hungry if you like but I understand if you're a teenager doing your bodybuilding and stuff like you don't need it just just I'm sound like Eddie Abu here, but have some whole eggs. But in the same breath, all the that they put in our food now, like what do you do? Even you can't even grow your own stuff. Like, yeah, the soil's now. So, we're kind of stupid, aren't we? Really, unfortunately.

58:51 >> Yeah, the microplastics are in the soil anyway. So, >> yeah, I've been going to the sauna to get rid of the microplastics. I've been guy called Brian Johnson, that guy who's trying to live forever. >> Oh, really? That's how you eat a minimum of seven saunas a week. I was like, "Yeah, I've even got a son in the gym and I have a tiny wife for seven times a week for 30." >> Yeah. I mean, yeah, you might do like the monks, you know, they just sat down a lot. That's how you live long apparently. Have a nap.

59:16 >> Yeah. But would you would you want to live to like 85 and just be really miserable or 70 and have a like say fulfilling life and and do some good Like what do you prefer? >> Well, yeah. I mean like >> oh I'm 85 and in me pants and >> Yeah. I don't I don't >> I don't know that's not living though is it? So >> yeah that's what I mean in my life but >> what does it mean to be alive? but then you know some people are you know it's like I've never been like I'll work a 9 to5 and come home and and have a kid and and that's your entire existence. Some people I envy them that that is enough for them and they you know a lot of them seem pretty stoked. So >> yeah, sometimes being ambitious can burn you out, but I can't imagine the other side of the spectrum where you get to like 75 and like you say, we we've been sold the old like of like get a good job, get a good pension, you know, buy a house to leave for your kids.

60:14 That's all been shown to mean a lot of hasn't it? Unfortunately, >> it doesn't it doesn't work anymore. We're one generation away from well, two generations away from that. >> Yeah. >> Same, brother. I don't want to sit at home making Higsfield videos all day. >> Make 10 grand a month or whatever. I think that's a big ploy by the government to just keep everybody at home and weak and pathetic. >> Yeah, for sure. I the I mean, yeah, I tried it. I got a job as a as a teacher.

60:40 Did everything right after up so much as a kid. And I wish I'd I wish I'd got out again earlier than I did. But teaching was great at one point. It just didn't pay any money. >> but yeah, the whole thing. And then and then the inheritance tax and the way they screw you on the way out. I think you end up with 15% of your life earnings once you've actually been taxed on the way in and on the way out. It's Yeah. Anyway, >> governmentbased podcast and we'll just get we'll definitely get banned. I think they put the AI that they put on like Instagram and just giving it to YouTube and it's just the AI is just automatically banning everyone.

61:18 >> Yeah, I saw you Steve like he got banned. It's a good channel actually. He talks about peds and stuff. He's very knowledge. >> He's cool. >> And he got taken down and you have to like request a human review, which probably takes about a year because there' be that many people. >> Oh my god. >> Yeah, but it's tough. I mean, let's say you did literally solely make your money from YouTube. You've lost your job. I know you could lose your normal job tomorrow, but >> yeah, I'm a bit of a tech ter. I'm a big crap. That's why again I spoke Adam about the edits and stuff and all that kind of thing, but it's weird, man. It's weird times around. We are going on a little bit of a tangent here.

61:51 Just when we started discussing the school group and stuff, just something people are just a little bit tired of old guys driving around in Ferraris and it's not even real. Like some of them >> Yeah. There's there's Yeah. The AI now is is mental. >> Yeah. And just imagine what like the military's got or the government's got if if they're letting us use this one >> or this kind of level like 10 years ahead easy. >> Oh yeah. Yeah. Yeah. They I mean >> you you might not even be real. I don't know. I'm not real. So, >> could be an Avatar.

62:22 >> But would someone real say that? >> Yeah, that that'd be that that looks different from last week. >> Yeah, I got this mean like growth. It just looks like a different person. >> I got this in the Matrix. So, >> mate, go and rewatch The Matrix. It's like definitely worse now. Like anyone who wants >> Yeah, they were they were giving us signs like decades ago. >> Go and rewatch The Matrix. I did that not long ago. It is. I mean, it's a great film anyway. but yeah, they had I know this because I did like sound science, but they had the the government had the telescopes in the in the in the satellites could zoom in visually like five billion times onto something that was in the room with you and read the vibrations of it to replicate what was being said. And that was like 20 years ago. So >> do some scary now.

63:12 >> Oh yeah, they can. Yeah, they're not playing any games. So, did we cover our question? >> Yeah, I thought we covered it briefly because you I was just looking at my phone because we kind of condensing into an hour. I've got to shout some people in about 15 minutes and have no voice left because I've got two PTs. I do enjoy doing a bit of PT. Don't get me wrong, Autoflex takes a lot of desk work and a lot of calls and stuff. So, I I do enjoy my time on on the gym floor, but maximum is I generally do one PT a day, sometimes two, which is a Thursday. So, I will have box left.

63:44 Yeah, I Yeah, I can I can do Yeah, I do four sometimes, but that is >> Yeah. Plus, I'm like heavy and where I had like the vascular surgery on my legs like they look like donuts. >> I want to get one of those little like wheelchair like electronic wheelchairs. Hey, one more >> just a little stool. but yeah, I think that the the the main thing about the training and the volume is like pick one thing and rinse the out of it.

64:15 Like don't chop and change. You have to take the methodology as a whole. You can't just do low volume and be a bit of a It will not work. And if you're if be real with yourself, if you're a bit of a >> that's fine. >> Then then you probably are going to have to do a little bit more volume to try and match the stimulus. and you know, if you can't if you can't do it and you know it, it is what it is. And then frequency, train as often as you can.

64:45 For me, I found that was once a week. If I could if I could train more often, I would be doing it. I never found that to be the case. In fact, quite the opposite. and yeah, just think about more is not more. I've seen much more application of less for people that want >> saying more is not better. Better is better. >> Yeah. Yeah. >> One thing we didn't cover is and we've done this a million times like joking about stuff, but stop making your reps slow from the outset. So like if I did this 100 times slow, I would get a chest pump.

65:22 >> That feels great. >> I had some pump action reloaded. Two scoops, 30 grams coming out soon. >> Yeah. It's like three sets of 100. I would get a chest pump, but I'm not going to my chest's not going to grow from that. Especially like when people haven't even got a chest. Like I don't mean to be a dick. I was there yet. >> Do you remember when the girls would all do a squat and they'd push their hips forward and squeeze their glutes?

65:45 >> Do you remember that? There was like a whole period where they were like squeezing the glutes at the top and it's like, "Oh, but I feel it." And it's like, "Okay, well, just stand up now. Squeeze your glutes. Can you feel it?" It's like there's no tension. The moment arms haven't separated at that point in the motion, there is nothing to be had. You grow your glutes at the bottom. >> I said, "Stop creating tension that's not there."

66:07 >> Yeah. Yeah. Yeah. >> I've just done some what did I do there? And I was just came to my mind some lateral. So I was doing some land because I like the machine as well. And my reps were like getting slower near the end. I got Oh, you slowing them down. I said, "No, they're getting slower on their own because it's getting harder." Like I'm not making it go slow. >> Yeah. Yeah. >> Neither end it. It should slow down.

66:26 Like you don't make it slow from the start. Yeah, I get it that you're being strict and your form is good, but yeah. Stop creating tension that's not there. Let that tension build up so it's doing it on its own. >> Well, the mount slow meets. >> Yeah, the mountain dog was >> RIP John. >> RIP. he was he was saying there's a cue that I use that might be useful to other people is when you is obviously when you start off you can do it slow right so you're intentionally going controlled but as you start to like slow down you should send messages of speed so as it slows down you should think pull it back as fast as you can the fatigue's already there won't move fast but the recruitment of more motor units through stronger signaling because the signal of of past is the same as use all. Do you see what I mean? And that's what he was saying is that and through me pting people in person and giving them that cue. Once it starts like you're one away from failing, think as fast as you can. It won't move fast because you're already But I've seen them get one or two extra reps and those are the ones you want. So >> that's where you're recruiting like the most fibers to move it.

67:40 >> Yeah. >> Those ones out. >> Yeah. So if you're if you're >> guys starting slow and making it slow >> when they start actually if they've got enough load on there it gets slow they stop >> doing it the wrong way around. >> Yeah. Yeah. >> Sorry I shouldn't say absolutes or should we get click you're doing it all wrong but >> but that's the is what what with no load. What are you saying when you say move something slow? You're saying use not very many units. Right. That's what you're saying. So, it makes it Try it, guys. Try it. Next time you think you're one rep away, think on the concentric as fast as you can. You won't move fast, but I bet you get an extra rep.

68:24 >> Yeah. I always just say to people when they say about, oh, that like you got to get in your mind to do like this one set. I can't horn it in. And like, I get it. It does take a little bit experience, but just go until you can't go. >> Yeah. >> Not rocket science. Don't go until you can't move it anymore in like reasonably good form as well. won't be hitching your back up and moving anything else.

68:43 And don't get me wrong, a little bit of body English is fine. I go by like the 8020 rule for your last reps as long as it's, you know, mostly strict, but a little bit of body English, not Chinese, if that makes sense. >> If Yeah. I mean, if if there was another thing, one thing that we didn't cover, I don't I don't mind like a bit of a fling because it's a self spot. As long as it's not dangerous if you're doing >> what it is as well, like on a free weight exercise, I would say yes. On a machine I am a little bit more strict if you like.

69:14 >> Yeah. Because you don't want to change your whole position of where you're like because on a machine you're usually beding against something, aren't you? >> >> I'm generally not moving around very much on a machine. But if I'm doing a bit of if I was doing like overhead barbell shoulder presses. Nothing wrong with a bit of you know hip thrust at the last couple or bench press whatever like but you're not arching your button. You know what form and you know what's >> reasonable like 8020 if you like. And then and then >> 20 >> and then a a the parrot of that is a spot is that a spot is just adjusting to your strength profile. A good spot shouldn't be doing the whole rep for you. Shouldn't be doing the negative for you. Definitely not. It's just filling in the gap where you're weakest until you've eliminated the whole rep. Right.

70:00 >> Well, I guess we could quickly cover the spot things. We literally got five minutes, Dan. So, if you're training with somebody, somebody might see a a video where I'm doing some PTR or training partner and I'll have my hands ready on the bar. I'm not touching it. I'm just getting ready. So, don't be standing over there and someone gets stuck and they're stuck in the in the static or isometric and you've spoiled that rep. You should just be able to keep it moving type of thing.

70:22 >> But I always have my hands ready on the bar like or the machine. I'm not touching it. And sometimes that gives somebody a little bit extra confidence as well because they think you're touching it as well. >> Yeah. Yeah. One of the reasons why I will because I am enthusiastic as well, but I'll keep in somebody's ear is because they don't have anything to think about anything else other than doing what do Leroy does that he'll keep in your ear.

70:43 >> Oh, he does it perfectly. >> It works, man. It's >> It's a skill. It's a skill and it's a skill that I don't see very often now. >> Yeah, spotting is a skill. A real good spot is is a good skill. And if you're training who somebody who's exceptionally strong, you've got to be a good spotter. If somebody's racking out four plates on the incline, >> if you that spot up, it's game over. Like >> Yeah.

71:03 >> Yeah. Yeah. >> Yeah. Yeah. And people Yeah. People are Yeah. You don't see it. You don't see it as much. And Leroy and yourself as well are like the times where I've been able to fully switch off because I And you never asked me to do something like I couldn't do. It was It was >> Yeah, I know. I'm kind of like I've just said before, I always push people to, but I wouldn't never tell them to do something dangerous. And generally nine times out of 10 I I kind of get it right I would like to think but those last few reps can be a bit dangerous and you are teetering on kind of injury or whatever but that's that's what gets that extra 10% out of your physique when you're like at 90% of your maximum genetic potential or whatever you want to call it. That's where you get that next that's why a lot of top bodybuilders get injured at the back end of their career.

71:50 Yes, they're a bit older because but they're pushing for that because you got to put so much in >> to get that small amount of like you're going to have to eat all those meals and train past failures and stuff down or close to failure >> for like5. >> It's a lot of >> that for not so much back and that's where a lot of people fall off especially the back end because they don't see the returns every week or every year even. It's hard man.

72:14 It is hard. >> Yeah. Yeah. Like Yeah. at the ass end of definitely at the at the the the point of my genetic like limit. yeah, if I could see three pounds a year be that's buzzing. >> Don't worry, Dan. We've got some new maya starting peptide coming from thorough bread. >> Oh yeah. Yeah. >> And 15 for discount or or what's yours Dan? Dan 15. >> Yeah. >> Just whoever you think's more handsome. >> Yeah. You've been on the leaderboard lately, Dan. You've been buying products yourself, I think.

72:45 >> I haven't even discount. >> I haven't even ordered my own this >> now. The top five. I did actually order them. Again, not jokes aside, I said this on my Instagram story the other day. I could literally notice like five days off. I won't say the name of the peppers my elbow hanging off and literally like a week back on and it's oh man, it feels like 10 times better. >> Yeah, the tuberculosis >> forever now. That's the way it is.

73:11 It it it's definitely a thing. And the particular one they're talking about is the is the oldest one. It's not new like >> Yeah, none of them are new. They were out years ago, but I think first time using it was just >> Well, the Wol the Wolverine was was a blend of two. And but that's been around since even when I did the doors. I watched people that were on the doors like heal slash wounds with them and stuff like >> Yeah. Honestly, you know, you know the deal with my teeth when I get a tooth out. you every time >> dry socket whatever >> I had my tooth out you know been hammering the Wolverine it's the first time touch with my my gums heal like without any issues cuz you know with the whole diabetes thing I heal pretty bad >> I think I definitely think it's got something to do with it >> well here here's here's my one thing that that because you don't really know about injuries you haven't had an an injury until last time maybe five years ago so it's hard to gauge but yeah something like a tooth but I had vascular surgery as I've already said and I have a patch of skin that that basically never really fully healed. And so it's like a scar, but it's like a skin graft like this big. And I only need to like >> thinner on there as well.

74:16 >> Yeah. You you remember that video when it's like >> I only like like knock it and it'll just open up. And since I've been doing that, it's like been completely healed. And that that wasn't like that. And I did I probably had surgery, you know, I don't know, 10 10 years ago. And since then it's been really but it's it's much more stable now which is mental. So here's a thing. >> Yeah. I would honestly if you know me guys I've been doing this like 30 plus years. I would not have promoted something that I don't think get messages every day. Like there was only one thing I ever promoted and I tried and I promoted it too early because I thought was It was like I don't think they were around now. There's oxygen in a can.

74:57 >> Yeah. >> Just cuz a friend of mine was doing he thought was great. I think it was placebo and I thought, "Sorry guys, this just nothing for me. I I can't like promote it anymore." So, I would step away from it. So, yeah, definitely. >> I was thinking about that the other day about that. Does that still exist? >> No, I think the company folded a long time ago. Probably because it didn't work to be funny to be honest. See, >> did it actually have it in there or was it just balance?

75:18 >> I have no idea. But it just used to do like in between sets. It looked >> I always wanted to try it. Oh, that that was going to be my >> out there somewhere that you go on Amazon. It probably on there. Oxygen in a can. But you can't you can't because you can't buy the tanks because they're like super like boom, aren't they? >> Get someone to steal one from the NHS now. >> Yeah, but I think they like track them like because you can do some bad stuff with them.

75:43 >> Bad stuff. >> Maybe I should just start training with a IV drip of peppers on. >> Oh, mate. Yeah, I want to Yeah. I was like just if this CPAP just had a little oxygen thing in it, that would be fun. That would be good. >> Right. Pleasure, Daniel, but I'm going to have to run, man. >> Good to see you as always. >> Go until you can't go. Don't be a dead till you drop. December the 5th, Ultralex Durham.

76:09 there was something else. Yeah, the school community. Watch out for that, guys. That is coming soon. And yeah, Mr. Davis, he'll be at work now. Unfortunately, Leroy, I didn't even mention the contact because I know for a fact he'll be at work on afternoon, but we'll get Leroy back when he can jump on. I always like to have Leroy on. >> Yeah. Yeah. and let us know who you want to see on next and we shall try and make it happen.

76:28 >> Yeah, we what we'll do, Dan, we'll try and get a myself and you will do one like once a week and we'll try and get a guest on once a Fortnite. >> Yeah, >> we will get maybe get some YouTube shorts up unless we just totally scrap everything and just go full on school community and then you have to be a member, which is not going to be a crazy fe. We're not and we're going to try and rip you off.

76:48 >> no, it'll just >> I've got some good ideas for that one. It's going to be good and we will catch up about that and as soon as we've ionized it then we'll let everyone know. >> The good thing about that is as well like if there's any bell ends who join you can just ban them and get them out. Not saying we want everybody to agree with us or but you know what Instagram and Facebook and stuff like you get some tool in the comments who's not there for a healthy discussion or debate. He's just there to be a dick >> just a troll.

77:13 >> Goodbye. Like the message boards used to be if you're not see you later goodbye. We just want a bit of healthy communication and debate. some different ideas and stuff and >> yeah, cool way if you want to be a knob. >> Yeah, that's what we need. The the the the internet before we go. Yeah, it was I think it was a post about someone being like I posted and everyone was really horrible and you know and I was like >> what >> come to the internet?

77:42 >> Yeah. We had in a scenario in the gym very briefly I'll say like someone was doing some filming they were in the background and I understand if you don't want to be in somebody's video but you know I asked them to take it down and stuff but yeah people are a little bit too sensitive now you got to grow a little bit of thick skin if you if you're going to go on social media and stuff.

78:00 >> Yeah. Yeah. It is it is a yeah a faceless like what do people do when they've got you know am anam an aminity. What the I'm not >> I'm >> I mean, hey, these guys might have been under police protection or they've been moved or something. >> And I get it that you don't want to be in somebody's video, but yeah, nowadays it's part of the whole gym culture, isn't it? It's not going away. So, >> I have I have requested someone doesn't put it up because I think I can't remember what I was doing, but I shouldn't have been there.

78:31 >> You're on the bridge. We know what you're doing. >> Beauty builder. >> The booty build. All right. Good to see you. >> Peace out.