We kick off today’s episode with a small fix to an answer we provided during episode #61 Q&A regarding adding additional sets as a method of increasing stimulus. We also touch on RP’s “Compound-Isolation Sandwich Training” and decide whether cycling carbohydrates during periods of overfeeding has applicable utility.
In coordination with the upcoming Evolved and Paragon training cycles that Bryan provides, we cover what you need to know about metabolic training, whether systemic or local. And how these might be incorporated into your training.
Bryan Updates:
1. Diet starting
2. Metabolic Cycle (discuss later in the episode)
3. Blood Work / DEXA
4. Mouth procedure
5. Nasal breathing
6. HRV questions/insights
*Random readings super low; scheduled readings super high
7. Interesting tidbit on Casein absorption speed (from SBS)
Aaron Updates:
1. Tweaked something in my back last Wednesday, haven’t trained since.
Oddly, the most painful thing is being seated
2. Had an opportunity to get paid to give a presentation to a team of nutrition coaches.
3. First time as a paid educator.
The correct URL for Beardsley's post: Original Question from 3 episodes ago: Do you consider adding a set for an exercise as a way to “increase stimulus?” Just add a few sets as needed over the course of a meso. Kind of like what Chris Beardsley put together in this infographic
https://www.instagram.com/p/CYtjD7hgZAJ/
Additional Q from an Instagram DM
I recently watched this video by Dr Mike called compound isolation sandwich training: https://youtu.be/UhLCTU_6iFY
The jist was to do a compound first, then isolation, and then another compound with more than one degree of freedom E.g. hack squat, leg extension, then barbell squat. He said that having more than one degree of freedom was important such that other muscles couldn't take over and reduce load to target muscles, in this example the extra degrees of freedom from the squat ensures the quads are still working hard whereas, on a leg press, the glutes may take over and do most of the work reducing quad stimulus.
I'm wondering though, that due to the instability of a movement with more degrees of freedom, it would be harder to push that exercise to failure safely and therefore that may be less stimulus than a more stable exercise.This is a very nuanced question and I know they are both great approaches and will get good results. But I was curious about your thoughts, do you think one is superior and why? And learning a little more about degrees of freedom would be super interesting. Thanks for listening!Coaching with Aaron ⬇️
