WEBVTT 00:00:06.509 --> 00:00:09.750 The mic is hot and the game is on. You're listening 00:00:09.750 --> 00:00:13.050 to News for the Nation podcast by Aces Nation. 00:00:13.910 --> 00:00:17.190 Two sports professionals discuss athletic performance. 00:00:18.370 --> 00:00:21.030 From youth to college and everything in between. 00:00:21.929 --> 00:00:25.670 We're talking science. We're talking training. 00:00:27.289 --> 00:00:29.730 We're talking about how you can be better right 00:00:29.730 --> 00:00:39.590 now. Welcome back sports fans without fail. We're 00:00:39.590 --> 00:00:44.490 here today to talk about Training always right, 00:00:44.490 --> 00:00:47.890 but really we're gonna talk about the idea of 00:00:47.890 --> 00:00:52.189 training to failure What that looks like whether 00:00:52.189 --> 00:00:56.329 it's one set which a research article that we're 00:00:56.329 --> 00:01:00.689 gonna talk about explains My latest blog post 00:01:00.689 --> 00:01:03.710 talked about training the last set being the 00:01:03.710 --> 00:01:07.569 failure for certain different stimulus or results 00:01:07.569 --> 00:01:11.689 coming off of that. So yeah, Tiana brought this 00:01:11.689 --> 00:01:14.969 article to me when we're talking about podcast 00:01:14.969 --> 00:01:17.670 ideas and things we're going to talk about about 00:01:17.670 --> 00:01:20.469 this great article and then just kind of brought 00:01:20.469 --> 00:01:23.049 to life a couple of different things, whether 00:01:23.049 --> 00:01:27.609 we're that article, the blog post kind of I wanted 00:01:27.609 --> 00:01:29.569 to be the preface for that. So please go and 00:01:29.569 --> 00:01:31.959 read that as well with that. It talks mainly 00:01:31.959 --> 00:01:34.700 about strength and different ways that you can 00:01:34.700 --> 00:01:38.040 get it. So yeah, Tiana, tell us about the article 00:01:38.040 --> 00:01:41.400 and kind of how this thought and this process 00:01:41.400 --> 00:01:45.019 came to you here. Yeah, so I saw this pop up 00:01:45.019 --> 00:01:47.780 a couple of times because this recent study, 00:01:47.879 --> 00:01:50.640 I think it was either November or December of 00:01:50.640 --> 00:01:54.260 last year, they did this one particular study 00:01:54.260 --> 00:01:57.480 and that has been taken and used in articles 00:01:57.480 --> 00:02:00.819 all over the place since. So one of the ones 00:02:00.819 --> 00:02:06.480 here was they're discussing the use of a single 00:02:06.480 --> 00:02:10.539 set of an exercise to failure versus your traditional 00:02:10.539 --> 00:02:12.960 three to four sets with varying reps, depending 00:02:12.960 --> 00:02:15.960 on what the goal is there for hypertrophy and 00:02:15.960 --> 00:02:20.849 strength. I will say based on the study versus 00:02:20.849 --> 00:02:23.789 the articles written, it does seem that they 00:02:23.789 --> 00:02:27.110 kind of overstated what the results were a bit 00:02:27.110 --> 00:02:29.169 when they're saying like, oh, well, you can just 00:02:29.169 --> 00:02:31.229 go ahead and train one set and it's just as good. 00:02:31.750 --> 00:02:34.430 There's a little nuance there as to what that 00:02:34.430 --> 00:02:38.509 actually means. But to kind of to break it down 00:02:38.509 --> 00:02:42.189 a little bit for the overall study, there was 00:02:42.189 --> 00:02:46.310 a comparison of the single set training performed 00:02:46.310 --> 00:02:50.099 to failure versus a type of training with two 00:02:50.099 --> 00:02:52.740 reps in reserve. So this is something that is 00:02:52.740 --> 00:02:56.419 estimated by the person completing it and that 00:02:56.419 --> 00:02:59.340 entails that they have some understanding of 00:02:59.340 --> 00:03:02.560 their own body in the sense of understanding 00:03:02.560 --> 00:03:07.080 what two reps left in them would feel like. So 00:03:07.080 --> 00:03:10.639 there is that taken into consideration. And another 00:03:10.639 --> 00:03:14.199 thing to note here is they actually did use resistance 00:03:14.199 --> 00:03:18.240 trained participants, which Sometimes in the 00:03:18.240 --> 00:03:20.840 studies world, that can be a unique thing because 00:03:20.840 --> 00:03:24.039 we're always trying to adapt this to the sports 00:03:24.039 --> 00:03:26.879 performance space, athletic performance space, 00:03:27.259 --> 00:03:31.800 and a lot of the time individuals. So in this 00:03:31.800 --> 00:03:33.659 particular case, it was nice to see that they 00:03:33.659 --> 00:03:38.199 used in this one 42 resistance trained participants 00:03:38.199 --> 00:03:40.800 and they were between ages 18 and 40. So you 00:03:40.800 --> 00:03:43.340 do get some in that range of like active athletes. 00:03:44.830 --> 00:03:46.969 and then some, you know, more of your masters 00:03:46.969 --> 00:03:51.030 type athletes, I'm sure. So yeah, that's basically 00:03:51.030 --> 00:03:54.050 what they were they studied and broke down here. 00:03:54.250 --> 00:03:57.150 And then they did put them through an eight week 00:03:57.150 --> 00:04:01.169 program. And that eight weeks consisted of two 00:04:01.169 --> 00:04:04.990 full body sessions each week. And then each session 00:04:04.990 --> 00:04:09.349 included nine exercises for a single set of eight 00:04:09.349 --> 00:04:15.819 to 12 reps at for max capacity. Yeah, so the 00:04:15.819 --> 00:04:18.100 article was interesting to me and like immediately 00:04:18.100 --> 00:04:24.060 when You brought this to mind I also thought 00:04:24.060 --> 00:04:29.500 about Using this for hypertrophy which made me 00:04:29.500 --> 00:04:33.319 think about Brad Schoenfeld It was like really 00:04:33.319 --> 00:04:36.019 big into hypertrophy like a lot of his research 00:04:36.019 --> 00:04:39.800 has to do with that and so I I just start going 00:04:39.800 --> 00:04:44.269 looking at Brad Schoenfeld stuff and It's interesting 00:04:44.269 --> 00:04:49.310 because a lot of his research is like you need 00:04:49.310 --> 00:04:54.430 more exposure in the week rather than just one 00:04:54.430 --> 00:04:59.529 set to failure. It's like they've got sets to 00:04:59.529 --> 00:05:01.850 failure which are shown to be improved but it's 00:05:01.850 --> 00:05:07.379 not necessarily just the one but could be. Right. 00:05:07.379 --> 00:05:09.660 I mean like some of his frequency stuff says 00:05:09.660 --> 00:05:11.620 two times per week. Obviously we've got that 00:05:11.620 --> 00:05:16.899 here Some of his training volume suggests you 00:05:16.899 --> 00:05:20.199 should have 10 to 20 sets though Depending on 00:05:20.199 --> 00:05:22.600 your experience level and recovery and I would 00:05:22.600 --> 00:05:25.500 say that these resistance trained people have 00:05:25.500 --> 00:05:27.879 experienced and know how to recover maybe a little 00:05:27.879 --> 00:05:33.060 bit better than the novice Lifter would be so 00:05:33.060 --> 00:05:37.259 it's kind of interesting to get the two uh different 00:05:37.259 --> 00:05:41.420 perspectives and it also just made me think about 00:05:41.420 --> 00:05:46.639 when would I use this as a coach so um let's 00:05:46.639 --> 00:05:49.660 just briefly for our listeners talk about the 00:05:49.660 --> 00:05:54.199 list of exercises here so another thing we had 00:05:54.199 --> 00:05:57.620 mentioned in our conversations off air that was 00:05:57.620 --> 00:05:59.819 like interesting is that they went bench press 00:05:59.819 --> 00:06:03.720 and squat one rep max for strength uh because 00:06:03.720 --> 00:06:06.959 they wanted to see strength was power through 00:06:06.959 --> 00:06:12.860 jump height and endurance. Also, muscle thickness 00:06:12.860 --> 00:06:16.040 was assessed so they could see if hypertrophy 00:06:16.040 --> 00:06:18.920 was an outcome that they had as well. So, exercises 00:06:18.920 --> 00:06:20.980 that they used in the workouts, like Tiana said, 00:06:21.040 --> 00:06:24.339 two times per week, one set to failure. Lap pull 00:06:24.339 --> 00:06:27.959 down, seated cable row, machine shoulder press, 00:06:28.459 --> 00:06:32.300 machine chest press, cable tricep push down, 00:06:32.540 --> 00:06:36.699 dumbbell bicep curl. Smith machine squat, plate 00:06:36.699 --> 00:06:39.680 loaded leg press, and machine leg extension. 00:06:42.139 --> 00:06:44.959 Another thing that I think is kind of fascinating 00:06:44.959 --> 00:06:51.860 here is that the bicep is like the standalone 00:06:51.860 --> 00:06:56.680 free weight. Everything else is machine or cable 00:06:56.680 --> 00:06:59.879 and has a bit of stability added to it, right? 00:07:00.139 --> 00:07:05.240 So I'm interested in their thought process of 00:07:05.240 --> 00:07:08.360 what's maybe they wanted more stability because 00:07:08.360 --> 00:07:10.360 they're going to go all out, right? Does that 00:07:10.360 --> 00:07:12.680 make sense? So they can just not have to worry 00:07:12.680 --> 00:07:15.379 about like Smith machine. I can just worry about 00:07:15.379 --> 00:07:17.199 going all out and I don't have to worry about 00:07:17.899 --> 00:07:20.720 Somebody really losing balance, you know while 00:07:20.720 --> 00:07:22.839 they're trying to squat, you know same thing 00:07:22.839 --> 00:07:26.160 like press Same thing with the leg extension 00:07:26.160 --> 00:07:28.439 right go all out. Don't have to worry about a 00:07:28.439 --> 00:07:30.040 lot of stuff So maybe these things were laid 00:07:30.040 --> 00:07:33.139 out as like a safety measure I could see the 00:07:33.139 --> 00:07:36.060 same thing for Lat pull down instead of a chin 00:07:36.060 --> 00:07:38.680 up, right? There's like probably less variance 00:07:38.680 --> 00:07:41.620 that you have happening with like the full extension 00:07:41.620 --> 00:07:46.490 on the chin up or pull up just Guess similar 00:07:46.490 --> 00:07:49.509 processes here you get to these same loaded position 00:07:49.509 --> 00:07:53.009 the same positions every time by using the machine 00:07:53.009 --> 00:07:58.129 rather than Having a body weight like doing dumbbell 00:07:58.129 --> 00:08:01.870 Bench press to failure right you've got less 00:08:01.870 --> 00:08:06.470 variance and like less risk I guess I Guess one 00:08:06.470 --> 00:08:08.209 of the things that can't comes to mind when I'm 00:08:08.279 --> 00:08:10.560 thinking about the way that they plan this study, 00:08:10.560 --> 00:08:13.540 though, is if you're going to base things off 00:08:13.540 --> 00:08:19.199 the one rep max of squat and bench. Why? I guess 00:08:19.199 --> 00:08:20.980 what's your perspective on why they wouldn't 00:08:20.980 --> 00:08:25.720 choose to actually do the reps in the study using 00:08:25.720 --> 00:08:27.819 the same exercises that they were planning on 00:08:27.819 --> 00:08:33.279 testing the difference for? I mean, again, I 00:08:33.279 --> 00:08:36.210 think. What I just said is there may be less 00:08:36.210 --> 00:08:39.649 risk in going to failure with these other exercises 00:08:39.649 --> 00:08:43.710 and they felt like those exercises supported 00:08:43.710 --> 00:08:47.070 those Movements. I mean, I mean they may have 00:08:47.070 --> 00:08:50.409 they may have cited reasons that they use them 00:08:50.409 --> 00:08:53.490 As like other research has shown that these things 00:08:53.490 --> 00:08:56.629 can lead to increases in strength or something 00:08:56.629 --> 00:09:01.710 for Squat max right like I'm sure I mean possibly 00:09:01.710 --> 00:09:05.240 but also Number one, we're using resistance trained 00:09:05.240 --> 00:09:08.279 participants. So safety wise, we should be there 00:09:08.279 --> 00:09:12.720 already if we're testing a 1RM to any degree, 00:09:12.740 --> 00:09:15.659 if we're safe enough to test it. I don't see 00:09:15.659 --> 00:09:17.480 why we couldn't do our reps to failure there. 00:09:18.080 --> 00:09:20.639 But yeah, I mean, I can understand, I guess, 00:09:21.460 --> 00:09:25.519 in a more clinical setting. I just, I wonder 00:09:25.519 --> 00:09:27.799 if the results would have been the same if they 00:09:27.799 --> 00:09:30.519 had trained specifically in the tests that they 00:09:30.519 --> 00:09:34.659 were using. Yeah, gauge progress. Yeah, I mean 00:09:34.659 --> 00:09:38.600 said principle, right? So if if they did that 00:09:38.600 --> 00:09:43.299 they'd probably have They would have a good amount 00:09:43.299 --> 00:09:46.460 of return towards that exercise because they're 00:09:46.460 --> 00:09:50.299 actually doing it, you know Again, my thought 00:09:50.299 --> 00:09:53.059 is just they use the extra stability so that 00:09:53.059 --> 00:09:56.200 people could worry less about having to stay 00:09:56.200 --> 00:10:00.879 balanced or I think they could just probably 00:10:03.120 --> 00:10:06.840 Safely go all out to failure to complete failure 00:10:06.840 --> 00:10:10.580 for those people So, I mean that's what I would 00:10:10.580 --> 00:10:13.759 say is they probably selected those exercises 00:10:13.759 --> 00:10:19.179 because they can attribute it can be like In 00:10:19.179 --> 00:10:23.279 research be attributed to increases in one rep 00:10:23.279 --> 00:10:28.399 squat max and then they're also Safer let's not 00:10:28.399 --> 00:10:30.720 say safer, but there's a little there's more 00:10:30.720 --> 00:10:36.149 stability So inherently probably more or less 00:10:36.149 --> 00:10:38.370 risk happening while going to failure in some 00:10:38.370 --> 00:10:41.129 of these exercises the bicep curl was the one 00:10:41.129 --> 00:10:45.149 that you know, I guess I Guess they didn't need 00:10:45.149 --> 00:10:50.590 to use Need to use stability with so Yeah, so 00:10:50.590 --> 00:10:54.450 again interesting Of all the stuff that you have 00:10:54.450 --> 00:10:58.230 happening with there So the other thing that 00:10:58.230 --> 00:11:01.090 kind of stood out to me here is we're talking 00:11:01.090 --> 00:11:06.429 about this the single set group working in that 00:11:06.429 --> 00:11:10.730 the single set of 8 to 12 reps at max capacity 00:11:10.730 --> 00:11:16.629 and I Mean that's so we're saying here that max 00:11:16.629 --> 00:11:21.269 they did 12 reps correct to get to failure Because 00:11:21.269 --> 00:11:22.789 they're using heavy enough weight for that to 00:11:22.789 --> 00:11:26.169 work. Is that my understanding that part, right? 00:11:31.940 --> 00:11:36.500 Yeah, but the the other the fail group went to 00:11:36.500 --> 00:11:40.539 absolute muscular failure so the resistance had 00:11:40.539 --> 00:11:44.620 to be By cranked or fine -tuned into the point 00:11:44.620 --> 00:11:47.320 where they were failing somewhere in there, right? 00:11:47.759 --> 00:11:51.159 Right, but then that brings up the question for 00:11:51.159 --> 00:11:54.379 me How much different here are we talking if 00:11:54.379 --> 00:11:57.659 we're using a single set to failure? but the 00:11:57.659 --> 00:12:00.899 reps are much higher. So say there's, you know, 00:12:01.000 --> 00:12:05.179 a group that's doing reps to failure, but their 00:12:05.179 --> 00:12:07.879 weight's lower. So it's taking them 20 reps or 00:12:07.879 --> 00:12:11.340 25 reps to failure. It kind of changes the whole 00:12:11.340 --> 00:12:14.500 premise of the study in that point, because then, 00:12:14.879 --> 00:12:17.080 you know, if you're adding that up to your traditional 00:12:17.080 --> 00:12:19.279 sets and reps, you're going to be pretty similar 00:12:19.279 --> 00:12:22.240 in where you're ending up with your total rep 00:12:22.240 --> 00:12:26.759 count. Yeah. I mean, that does play into like 00:12:26.799 --> 00:12:29.960 how much volume you're actually taking on if 00:12:29.960 --> 00:12:32.559 you're going to absolute failure versus if you're 00:12:32.559 --> 00:12:35.360 doing eight to twelve reps but you're selecting 00:12:35.360 --> 00:12:38.960 where you are with two reps in reserve at that 00:12:38.960 --> 00:12:42.940 point so yeah there's probably some there's definitely 00:12:42.940 --> 00:12:45.899 going to be some results that are like leaning 00:12:45.899 --> 00:12:50.720 towards that but um that's like hey we're going 00:12:50.720 --> 00:12:56.100 to do We're gonna do four sets of eight or we're 00:12:56.100 --> 00:13:01.399 gonna do one rep one set to failure maybe you 00:13:01.399 --> 00:13:04.740 end up with 32 reps in your one set to failure 00:13:04.740 --> 00:13:12.080 and The metabolic and mechanical demands are 00:13:12.080 --> 00:13:14.500 obviously a lot different as you get towards 00:13:14.500 --> 00:13:19.240 the end of that Set of 32, let's say then it 00:13:19.240 --> 00:13:24.070 is if you do four sets of eight so I mean, that's 00:13:24.070 --> 00:13:26.850 some of the stuff that you would just talk about, 00:13:27.070 --> 00:13:29.450 like the muscular damage, the metabolic stress, 00:13:29.769 --> 00:13:32.570 those things are higher, which can contribute 00:13:32.570 --> 00:13:36.889 to more hypertrophy being gained in those things. 00:13:37.610 --> 00:13:39.429 So I think maybe that's one of the things that 00:13:39.429 --> 00:13:43.870 we're trying to show is that we can do, if you 00:13:43.870 --> 00:13:46.149 need to do, if... Can it be done with one set? 00:13:46.490 --> 00:13:48.789 Yes, it can. And it should be this continuous 00:13:48.789 --> 00:13:51.350 to failure because of these reasons probably 00:13:51.350 --> 00:13:56.389 that Schoenfeld has really shown. Another thing 00:13:56.389 --> 00:13:59.850 is the mechanical tension needs to be a certain 00:13:59.850 --> 00:14:04.830 way. And that's probably how they got this to 00:14:04.830 --> 00:14:06.850 muscular failure. But these other people are 00:14:06.850 --> 00:14:10.090 going eight to 12 with two in reserve. So they 00:14:10.090 --> 00:14:13.409 had to be somewhere similar. with the mechanical 00:14:13.409 --> 00:14:18.210 tension that was happening. So yeah, I mean, 00:14:18.289 --> 00:14:20.049 it's just a lot of things to consider, right? 00:14:20.070 --> 00:14:24.730 And all of the studies there, but those would 00:14:24.730 --> 00:14:28.269 be my thoughts as to that, just based on other 00:14:28.269 --> 00:14:31.490 research that's done before this one and like 00:14:31.490 --> 00:14:34.990 actually just looking at this research. And if 00:14:34.990 --> 00:14:37.129 we're taking into consideration, one of the benefits 00:14:37.129 --> 00:14:39.370 that they have said, which is, you know, being 00:14:39.370 --> 00:14:44.259 able to complete as much gain as much hypertrophy 00:14:44.259 --> 00:14:46.600 or strength or whatever that result is in that 00:14:46.600 --> 00:14:49.720 one set in a shorter amount of time to maximize 00:14:49.720 --> 00:14:51.980 what you get out of your training if you've got 00:14:51.980 --> 00:14:54.960 limited time, then that's a really key point 00:14:54.960 --> 00:14:57.820 in that eight to 12 rep range with having that 00:14:57.820 --> 00:15:00.779 right amount of tension in order to get the results 00:15:00.779 --> 00:15:03.940 in a quick manner versus that one set if you're 00:15:03.940 --> 00:15:06.190 just thinking I'm going to walk in the gym. I'm 00:15:06.190 --> 00:15:08.389 going to do as many reps as it takes to fail. 00:15:08.769 --> 00:15:11.330 And that could take you all day depending on 00:15:11.330 --> 00:15:13.730 what weight you're using. So making sure to keep 00:15:13.730 --> 00:15:18.049 in mind the constraints they put on this particular 00:15:18.049 --> 00:15:20.590 study. Yeah. I mean, I had a lot of different 00:15:20.590 --> 00:15:23.909 thoughts about practically what does this look 00:15:23.909 --> 00:15:28.110 like in a couple of different settings actually. 00:15:28.870 --> 00:15:31.210 So honestly, when it comes to mind, what I think 00:15:31.210 --> 00:15:35.159 about immediately is Hey, this is probably a 00:15:35.159 --> 00:15:37.759 good strategy for a person who doesn't have a 00:15:37.759 --> 00:15:40.659 lot of time to train. Right. I do my warm up 00:15:40.659 --> 00:15:44.019 and then I've got maybe it's nine exercises. 00:15:44.120 --> 00:15:47.019 Maybe it's five. I don't know. Maybe you allow 00:15:47.019 --> 00:15:50.419 yourself to do a warm up sets and then go into 00:15:50.419 --> 00:15:53.919 your set of failure on these exercises. But I 00:15:53.919 --> 00:15:57.659 think it's I mean, like if you're if you want 00:15:57.659 --> 00:16:01.419 hypertrophy, which Again, let me backtrack and 00:16:01.419 --> 00:16:04.419 say let's just be clear to the listeners that 00:16:04.419 --> 00:16:10.480 the results were like very small in favor of 00:16:10.480 --> 00:16:14.960 the to failure group. So it's not like a big 00:16:14.960 --> 00:16:22.440 stark wide gap in favor of to failure. But if 00:16:22.440 --> 00:16:26.230 maybe for the person that needs to use this if 00:16:26.230 --> 00:16:28.789 they don't have a lot of time and this is shown 00:16:28.789 --> 00:16:33.929 to be a little bit ahead of doing sets to doing 00:16:33.929 --> 00:16:37.730 a set to well you know get close to the end there 00:16:37.730 --> 00:16:41.269 maybe it's worth it to just do five exercises 00:16:41.269 --> 00:16:43.809 or whatever number works for you in your time 00:16:43.809 --> 00:16:47.830 frame to fill your get a good pump right which 00:16:47.830 --> 00:16:50.870 is another thing that schoenfeld has you know 00:16:51.279 --> 00:16:56.779 brought up in research as beneficial to hypertrophy 00:16:56.779 --> 00:17:00.659 is to get that muscle swelling. So maybe that's 00:17:00.659 --> 00:17:02.480 something that you're chasing as well and not 00:17:02.480 --> 00:17:04.680 a bad thing to chase. So maybe it gets you to 00:17:04.680 --> 00:17:07.200 that. So it puts you in a state where maybe you're 00:17:07.200 --> 00:17:14.319 going to have more hypertrophy results as a result 00:17:14.319 --> 00:17:19.160 of the training. So I think for a person who 00:17:19.160 --> 00:17:20.779 doesn't have a lot of time great but then i'm 00:17:20.779 --> 00:17:23.400 thinking about my athletes like maybe i don't 00:17:23.400 --> 00:17:28.980 want to do sets to failure on back squat but 00:17:28.980 --> 00:17:34.940 maybe i can do sets to failure on something like 00:17:34.940 --> 00:17:40.460 a kaiser belt squat or maybe some type of dumbbell 00:17:40.460 --> 00:17:42.779 squat or something you know like that's super 00:17:42.779 --> 00:17:46.380 that's fairly light right somewhere maybe i'm 00:17:46.380 --> 00:17:50.539 looking eight to 12 somewhere that's maybe like 00:17:50.539 --> 00:17:56.420 70 to 75 percent of their max maybe i'm looking 00:17:56.420 --> 00:17:59.920 at i don't know something like that but maybe 00:17:59.920 --> 00:18:02.440 it's my last set so maybe i've got my main blocks 00:18:02.440 --> 00:18:05.460 right maybe two three main blocks and like one 00:18:05.460 --> 00:18:07.920 of my final things is hey we're going to do one 00:18:07.920 --> 00:18:11.650 set to failure Don't know if it's a total body 00:18:11.650 --> 00:18:16.130 day. Maybe we're gonna do like a squat Maybe 00:18:16.130 --> 00:18:19.190 a cable pushdown curl leg press I don't know 00:18:19.190 --> 00:18:20.910 something like that, you know like something 00:18:20.910 --> 00:18:22.809 maybe closer to what they have in the study if 00:18:22.809 --> 00:18:26.150 you have the the means to do that, but Athletically, 00:18:26.230 --> 00:18:28.289 that's that's kind of what I'm thinking if you're 00:18:28.289 --> 00:18:31.789 in the offseason Okay, let's add this set to 00:18:31.789 --> 00:18:34.250 failure at the end of our workout and maybe that 00:18:34.250 --> 00:18:36.990 can help get us some some more hypertrophy if 00:18:36.990 --> 00:18:39.190 that's what we're looking for. Obviously the 00:18:39.190 --> 00:18:42.569 study said that there were small increases in 00:18:42.569 --> 00:18:47.410 vertical jump for the failure group, so maybe 00:18:47.410 --> 00:18:49.529 that's what we're looking for. Not really any 00:18:49.529 --> 00:18:53.250 strength gains that were benefited, but hypertrophy, 00:18:54.369 --> 00:18:58.130 a little bit of vertical jump. But it makes sense 00:18:58.130 --> 00:18:59.910 to me why that would be for vertical jump because 00:18:59.910 --> 00:19:03.730 everything was like quad dominant in their study, 00:19:03.890 --> 00:19:08.309 right? The Smith squat, um the leg press and 00:19:08.309 --> 00:19:10.930 especially the knee extension like that was all 00:19:10.930 --> 00:19:13.869 quad dominant so there should be should be some 00:19:13.869 --> 00:19:19.069 uh vertical jump improvements in that and something 00:19:19.069 --> 00:19:22.549 to note here as well at the end here with the 00:19:22.549 --> 00:19:26.670 results um i would say one of the things they 00:19:26.670 --> 00:19:31.849 mentioned is the reps and reserve group um potentially 00:19:31.849 --> 00:19:34.509 being a more comfortable option for athletes 00:19:35.159 --> 00:19:38.859 in the sense that, you know, if you're not training 00:19:38.859 --> 00:19:40.940 to failure all the time, that you're not going 00:19:40.940 --> 00:19:44.339 to have that increased recovery need as you would 00:19:44.339 --> 00:19:47.339 with leaving a couple reps in the tank and then 00:19:47.339 --> 00:19:49.119 being able to come back for another training 00:19:49.119 --> 00:19:52.039 session. So I know you mentioned like certain 00:19:52.039 --> 00:19:54.880 exercises you may choose to do to failure and 00:19:54.880 --> 00:19:57.319 you mentioned the off season. So is that something 00:19:57.319 --> 00:19:59.019 you're taking into consideration while you're 00:19:59.019 --> 00:20:01.369 saying like, well, Certain things I wouldn't 00:20:01.369 --> 00:20:03.630 want to train to failure just because of that 00:20:03.630 --> 00:20:06.670 recovery time necessary at that point Or where 00:20:06.670 --> 00:20:10.509 were you coming from with with that? Yeah, I 00:20:10.509 --> 00:20:13.170 was thinking more offseason because of the recovery 00:20:13.170 --> 00:20:15.490 like there's probably gonna be a good amount 00:20:15.490 --> 00:20:18.049 of soreness at least initially that's associated 00:20:18.049 --> 00:20:21.470 with Doing a set to failure at the end of the 00:20:21.470 --> 00:20:25.660 workout, you know so Even if it's Dom's there's 00:20:25.660 --> 00:20:27.859 stuff you have to consider about what's it gonna 00:20:27.859 --> 00:20:30.880 look like this may be I'm in the offseason Not 00:20:30.880 --> 00:20:32.940 anything happening on the weekend. So it's maybe 00:20:32.940 --> 00:20:35.700 a Friday session that I do it So if you are sore, 00:20:36.220 --> 00:20:38.740 you're gonna be sore you know, maybe Saturday 00:20:38.740 --> 00:20:42.759 or Sunday and then You need to use your best 00:20:42.759 --> 00:20:46.299 recovery strategies, you know thereafter to get 00:20:46.299 --> 00:20:48.140 ready for Monday when we come back around, you 00:20:48.140 --> 00:20:50.079 know, if that's your your training schedule, 00:20:50.099 --> 00:20:53.650 so That's kind of what I was thinking for that 00:20:53.650 --> 00:20:55.710 was the soreness element of it which is going 00:20:55.710 --> 00:20:59.650 to happen later Then there are also going to 00:20:59.650 --> 00:21:05.009 be some Increases in fatigue which could affect 00:21:05.009 --> 00:21:08.450 Subsequent training sessions after that so you 00:21:08.450 --> 00:21:11.349 want to have a good amount of space For whatever 00:21:11.349 --> 00:21:13.650 it is. Maybe you're doing an upper body thing 00:21:13.650 --> 00:21:16.750 on Tuesday let's say you've got Wednesday where 00:21:16.750 --> 00:21:18.650 you're not really training and then you're back 00:21:18.650 --> 00:21:21.839 Thursday with maybe a Lower body or total body 00:21:21.839 --> 00:21:25.359 things try to get away from Whatever you just 00:21:25.359 --> 00:21:27.440 did and maybe have some active recovery from 00:21:27.440 --> 00:21:31.480 blood flow And focus on a different area. So 00:21:31.480 --> 00:21:34.380 You're looking at things like that. I mean like 00:21:34.380 --> 00:21:36.380 honestly, I think you could probably get away 00:21:36.380 --> 00:21:44.099 with doing I do buys and tries, you know do some 00:21:44.099 --> 00:21:49.019 resisted Don't know if being resisted or something 00:21:49.019 --> 00:21:50.940 like glue bridge or something like that to probably 00:21:50.940 --> 00:21:54.039 get you to something Could if you got a way to 00:21:54.039 --> 00:21:56.220 do knee extensions, that might be a good thing 00:21:56.220 --> 00:21:59.279 to do at the end of your workout Like I know 00:21:59.279 --> 00:22:01.940 we've got some Kaisers here so we could do single 00:22:01.940 --> 00:22:06.380 leg Knee extensions to failure, you know, we 00:22:06.380 --> 00:22:08.460 could do both sides individually for whatever 00:22:08.460 --> 00:22:11.339 they needed and we could get eight people going 00:22:11.339 --> 00:22:14.059 at once in our space so that might be an option 00:22:14.059 --> 00:22:17.799 for us and have the other person that's waiting 00:22:17.799 --> 00:22:20.619 maybe cheer you on, which can probably give you 00:22:20.619 --> 00:22:23.400 a few more reps than you would normally get. 00:22:23.960 --> 00:22:28.019 So those are some options that just come to mind 00:22:28.019 --> 00:22:31.599 automatically. Oh, another thing I wanted to 00:22:31.599 --> 00:22:34.380 bring out, because this came to my mind too, 00:22:34.779 --> 00:22:38.519 is the blood flow restriction is another big 00:22:38.519 --> 00:22:41.980 thing in hypertrophy, especially when it comes 00:22:41.980 --> 00:22:45.819 to the clinical setting of return to play. or 00:22:45.819 --> 00:22:49.279 like, you know, return to participation. So that's 00:22:49.279 --> 00:22:52.539 another thing I thought here. Not really hypoxic 00:22:52.539 --> 00:22:55.240 as far as restricting the amount of blood flow 00:22:55.240 --> 00:22:59.200 in this study, but it just kind of put me along 00:22:59.200 --> 00:23:02.740 the same lines of that as you might, I mean, 00:23:02.859 --> 00:23:04.980 because they already do sets, they do some sets 00:23:04.980 --> 00:23:07.579 of failure or high rep sets with really light 00:23:07.579 --> 00:23:11.069 loads in that. hypoxic environment, which has 00:23:11.069 --> 00:23:13.750 shown benefits to hypertrophy. So it's kind of 00:23:13.750 --> 00:23:16.450 along the same lines, I think, if you don't have 00:23:16.450 --> 00:23:22.369 if you don't have access to cuffs for BFR. So 00:23:22.369 --> 00:23:24.369 that's kind of the other thing that I was, you 00:23:24.369 --> 00:23:28.589 know, getting similar lines of training from. 00:23:29.490 --> 00:23:33.650 On this list here, with the different exercises 00:23:33.650 --> 00:23:37.490 that they chose to study. If you were thinking 00:23:37.490 --> 00:23:40.829 about seeing how this would go for your groups, 00:23:41.789 --> 00:23:45.190 what would you kind of change out here? Aces 00:23:45.190 --> 00:23:47.569 Nation is a team of former college athletes and 00:23:47.569 --> 00:23:50.269 coaches on a mission to improve the sports culture 00:23:50.269 --> 00:23:53.529 experience and change today's expectations. We 00:23:53.529 --> 00:23:56.190 do this by helping every player maximize their 00:23:56.190 --> 00:23:58.650 athletic potential with professional programs 00:23:58.650 --> 00:24:02.029 to improve strength, speed, nutrition and mental 00:24:02.029 --> 00:24:04.750 toughness, and by using sports to create a direct 00:24:04.750 --> 00:24:07.329 pathway to college with a guaranteed college 00:24:07.329 --> 00:24:09.789 scholarship program for all student athletes. 00:24:10.369 --> 00:24:13.329 Visit acesnation .org to learn more and schedule 00:24:13.329 --> 00:24:17.230 a demo. Let's go. That's a good question because 00:24:17.230 --> 00:24:21.009 they are so lower body exercises they chose. 00:24:21.390 --> 00:24:24.529 I'm OK with because they they're looking at vertical 00:24:24.529 --> 00:24:27.509 jump and that makes sense. But like I already 00:24:27.509 --> 00:24:31.750 talked about. And I already mentioned the stability 00:24:31.750 --> 00:24:35.109 for about everything so I kind of think it makes 00:24:35.109 --> 00:24:39.049 sense for them. I don't necessarily understand 00:24:39.049 --> 00:24:43.710 Why they used a free weight bicep curl and machine, 00:24:43.970 --> 00:24:46.529 you know machine cable everything else and why 00:24:46.529 --> 00:24:50.369 they wouldn't just use cable for the curl aspect, 00:24:50.390 --> 00:24:56.069 but Other than that, I don't necessarily know 00:24:56.900 --> 00:24:59.539 That I have an issue with there anything just 00:24:59.539 --> 00:25:05.440 based on the the layout of the study If you have 00:25:05.440 --> 00:25:09.839 more access to machines in your In your space 00:25:09.839 --> 00:25:12.759 then it definitely lends itself a little more 00:25:12.759 --> 00:25:17.220 specifically to you this study does but Obviously, 00:25:17.220 --> 00:25:19.140 we don't say have to be a little more creative 00:25:19.140 --> 00:25:21.759 with things that we're doing but it's definitely 00:25:21.759 --> 00:25:26.069 something it's something that I find intriguing 00:25:26.069 --> 00:25:29.029 and definitely it's it's getting me thinking 00:25:29.029 --> 00:25:33.589 about what we get into our off seasons for fall 00:25:33.589 --> 00:25:36.950 and stuff like maybe not initially in the first 00:25:36.950 --> 00:25:39.450 couple of weeks but you know when we get into 00:25:39.450 --> 00:25:42.150 our second third block of training this might 00:25:42.150 --> 00:25:45.809 be something interesting to to look at you know 00:25:45.809 --> 00:25:48.670 we could do the eight i could replicate an eight 00:25:48.670 --> 00:25:55.039 week uh block here and retest on similar metrics, 00:25:55.240 --> 00:25:59.940 you know, to whether or not adding that to, you 00:25:59.940 --> 00:26:04.319 know, adding one set to failure or adding half 00:26:04.319 --> 00:26:07.160 the group are doing one set failure and half 00:26:07.160 --> 00:26:09.019 of them are doing, you know, like two reps in 00:26:09.019 --> 00:26:12.380 reserve, you know, like you can almost replicate 00:26:12.380 --> 00:26:15.119 the study where everyone's doing the same thing, 00:26:15.200 --> 00:26:20.579 right? They're not doing only nine sets to failure, 00:26:20.579 --> 00:26:24.019 you know, with different exercises, but They're 00:26:24.019 --> 00:26:26.980 doing a similar training plan, but this group's 00:26:26.980 --> 00:26:29.940 doing to failure to add is that adding anything 00:26:29.940 --> 00:26:33.799 is it not? So it could be an interesting thing 00:26:33.799 --> 00:26:38.380 to look at But it's definitely got me thinking 00:26:38.380 --> 00:26:42.599 about You know, what are we looking for in our 00:26:42.599 --> 00:26:44.579 offseason? How could we implement something like 00:26:44.579 --> 00:26:47.200 this or is it even worth trying to implement, 00:26:47.420 --> 00:26:56.099 you know, so Yeah, it's It's interesting. I definitely 00:26:56.099 --> 00:27:00.299 see the application for efficiency and in a collegiate 00:27:00.299 --> 00:27:03.640 setting, being able to move people through with 00:27:03.640 --> 00:27:08.299 set times and being able to get the same amount 00:27:08.299 --> 00:27:12.079 of work and benefits from the exercise with a 00:27:12.079 --> 00:27:15.259 large group. So I do see definitely benefits 00:27:15.259 --> 00:27:17.539 in that with this being the case with the single 00:27:17.539 --> 00:27:21.779 set. I'd be interested to hear how people apply 00:27:21.779 --> 00:27:26.859 it and depending on the population group you 00:27:26.859 --> 00:27:31.119 have and age range, how it differs a bit. I'm 00:27:31.119 --> 00:27:33.519 wondering if this is something that could help 00:27:33.519 --> 00:27:37.299 with older age groups even then they've studied 00:27:37.299 --> 00:27:40.980 in the sense of people not being able to work 00:27:40.980 --> 00:27:46.140 for as long or as hard necessarily. And I'm thinking 00:27:46.140 --> 00:27:49.759 even kind of elderly population types where failure 00:27:49.759 --> 00:27:52.079 for them is going to come a lot sooner in some 00:27:52.079 --> 00:27:54.039 of these exercises, and especially when it's 00:27:54.039 --> 00:27:58.720 machine based. So interesting applications, I 00:27:58.720 --> 00:28:01.099 think, outside of even what they looked at here. 00:28:02.000 --> 00:28:05.099 But it's definitely, it's new and exciting and 00:28:05.099 --> 00:28:09.559 something to give a try. Yeah, I think lastly 00:28:09.559 --> 00:28:12.980 a concern that comes to my mind in the collegiate 00:28:12.980 --> 00:28:17.779 setting is The nutrition and recovery side of 00:28:17.779 --> 00:28:24.359 it Where sleep is probably less than optimal 00:28:24.359 --> 00:28:29.000 and the during the academic year athletes are 00:28:29.000 --> 00:28:32.680 having to study more or choosing not to study 00:28:32.680 --> 00:28:34.839 and doing social events, you know afterwards 00:28:34.839 --> 00:28:38.680 and so there's Sleep that's lost whether or not 00:28:38.680 --> 00:28:42.859 they've adapted to that or not. I think is Not 00:28:42.859 --> 00:28:47.740 what I'm focusing focusing on and then obviously 00:28:47.740 --> 00:28:52.500 Protein intake and overall caloric intake is 00:28:52.500 --> 00:28:56.819 also going to be less than optimal for I Would 00:28:56.819 --> 00:28:59.700 say a good majority of the population, but they 00:28:59.700 --> 00:29:04.630 don't have the means to support that type of 00:29:04.630 --> 00:29:06.890 recovery right or to be in a caloric surplus 00:29:06.890 --> 00:29:08.609 and honestly, maybe it's not the means maybe 00:29:08.609 --> 00:29:13.589 some people are just Let's say absent minded 00:29:13.589 --> 00:29:16.950 and not eating as much as they should maybe they 00:29:16.950 --> 00:29:18.950 don't know how much they're actually eating or 00:29:18.950 --> 00:29:22.289 how much they actually need to eat and so that 00:29:22.289 --> 00:29:25.309 educational piece but also like the follow -through 00:29:25.309 --> 00:29:29.150 on the education of like How are we supporting 00:29:29.150 --> 00:29:32.390 recovery? uh could also play into whether or 00:29:32.390 --> 00:29:36.470 not it's actually benefiting right so the study 00:29:36.470 --> 00:29:42.690 could be i don't know maybe the results were 00:29:42.690 --> 00:29:46.809 minimal in favor of failure because of something 00:29:46.809 --> 00:29:52.549 like that right maybe those maybe that platform 00:29:52.549 --> 00:29:54.690 for recovery wasn't where it should have been 00:29:54.690 --> 00:29:58.730 right it could be different if they were given 00:29:59.589 --> 00:30:01.650 you know, like they were more strict, right? 00:30:01.730 --> 00:30:04.930 Or they had them set up in a way that they weren't 00:30:04.930 --> 00:30:07.089 getting that. I mean, you could be looking at 00:30:07.089 --> 00:30:10.549 like almost lab rat type of, we're going to keep 00:30:10.549 --> 00:30:12.690 you in this space. We're going to feed you this 00:30:12.690 --> 00:30:16.990 amount based on your body mass, right? And your 00:30:16.990 --> 00:30:19.750 expenditure. And we're going to make sure we're 00:30:19.750 --> 00:30:21.829 going to put you in this big sleep tank or whatever 00:30:21.829 --> 00:30:24.430 makes you get this much sleep, right? Like I 00:30:24.430 --> 00:30:26.750 think that would be in a very expensive study. 00:30:26.990 --> 00:30:29.609 uh but it could yield different results for the 00:30:29.609 --> 00:30:33.869 two groups right just based on how people are 00:30:33.869 --> 00:30:37.450 recovering so uh that that's also something i 00:30:37.450 --> 00:30:41.670 wanted to to mention as well wonder about pre 00:30:41.670 --> 00:30:45.670 workout as well because if you're working for 00:30:45.670 --> 00:30:49.130 that less of an amount of time that caloric burn 00:30:49.130 --> 00:30:53.849 may not be the same so you may have over eating 00:30:53.849 --> 00:30:57.000 on the other end If all these workouts are super 00:30:57.000 --> 00:31:01.380 short and you need the calories, maybe in terms 00:31:01.380 --> 00:31:04.579 of recovery, but going into training, are we 00:31:04.579 --> 00:31:06.119 throughout the whole day? What does that look 00:31:06.119 --> 00:31:09.339 like then? Are we burning a lot less or just 00:31:09.339 --> 00:31:13.740 as slightly smaller amount? Kind of interesting 00:31:13.740 --> 00:31:18.180 to think about where we'd be with total caloric 00:31:18.180 --> 00:31:22.849 burn. Yeah. I mean, are you at a desk job? you 00:31:22.849 --> 00:31:25.869 know after this workout before this workout or 00:31:25.869 --> 00:31:28.430 are you practicing for two hours later in the 00:31:28.430 --> 00:31:31.130 day or you know whatever so that's definitely 00:31:31.130 --> 00:31:33.230 another thing to think about is what's the overall 00:31:33.230 --> 00:31:37.690 stress that you're experiencing throughout that 00:31:37.690 --> 00:31:40.549 that study so it's different right it's better 00:31:40.549 --> 00:31:45.410 when it's resistance trained adults you get a 00:31:45.410 --> 00:31:47.829 sense for how this would actually work or how 00:31:47.829 --> 00:31:50.369 it might work a little closer to like athletes 00:31:50.369 --> 00:31:53.680 but But again, if you're looking for it in the 00:31:53.680 --> 00:31:55.400 athletic population, you always have to take 00:31:55.400 --> 00:31:57.420 it with a grain of salt because they're not athletes. 00:31:57.819 --> 00:32:01.099 They're not going to practice for hours, you 00:32:01.099 --> 00:32:04.180 know, some in the heat, some are inside, you 00:32:04.180 --> 00:32:07.720 know, so obviously these things can affect expenditure 00:32:07.720 --> 00:32:11.420 or heart rates and recovery and just other systems 00:32:11.420 --> 00:32:14.880 of the body. So yeah, I mean, definitely a lot 00:32:14.880 --> 00:32:17.980 of things to consider, but hopefully, like it 00:32:17.980 --> 00:32:21.230 did for us, just gets you thinking about, How 00:32:21.230 --> 00:32:25.750 may this piece, does this piece fit in the puzzle 00:32:25.750 --> 00:32:30.950 for us, right? It's nice. It's something that, 00:32:31.049 --> 00:32:32.890 you know, obviously there could be some benefits 00:32:32.890 --> 00:32:35.250 for it, but if it doesn't fit in our puzzle, 00:32:35.569 --> 00:32:39.130 then it's okay. There are other things that can 00:32:39.130 --> 00:32:42.769 go in there to help us, you know, get that same 00:32:42.769 --> 00:32:45.579 result that you're looking for, right? Thanks 00:32:45.579 --> 00:32:48.960 everybody for listening. Hey, let us know what 00:32:48.960 --> 00:32:51.079 your thoughts are. How could this work for your 00:32:51.079 --> 00:32:54.039 situation? Either for yourself, if you're one 00:32:54.039 --> 00:32:56.259 of those people who doesn't have a lot of time, 00:32:56.359 --> 00:32:59.940 maybe this can work for you. Or if you're a strength 00:32:59.940 --> 00:33:03.480 coach or a coach in any different setting, how 00:33:03.480 --> 00:33:05.980 could something like this work for your team, 00:33:06.140 --> 00:33:09.259 for your athletes? So let us know. Give us some 00:33:09.259 --> 00:33:12.079 feedback on how you think this could work for 00:33:12.079 --> 00:33:14.750 you. Thanks everybody for listening. We'll catch 00:33:14.750 --> 00:33:15.589 you on the next one