Modern Meathead Experience

Time stamps: 0:00 - How many sets should you do? 2:01 - Research can't definitively answer this. 4:40 - Quality of sets influences quantity needed. 7:41 - Higher volume and lower volume both work. 9:00 - Your future self may differ. 10:20 - Start on the lower end of volume. 12:02 - Assess progress through various metrics. 15:03 - Quality training requires self-awareness.

Time stamps: 0:00 - Introduction to long muscle length training 2:10 - The concept of the stretch Panacea 3:54 - Importance of training short positions 5:39 - Stretch positions yield more muscle growth 8:01 - Connective tissues adapt slower than muscles 10:21 - Balanced approach prevents joint stress 12:12 - Consider the whole body in training 14:00 - Training both ends of muscle motion 15:11 - Specific muscular bias in training 19:03 - Consider exercise stability in selection 20:35 - Importance of exercise practicality emphasized 22:13 - Blend exercises for sustainable training 24:01 - Five criteria for exercise selection explained

Time stamps: 0:00 - Introduction to Progressive overload 1:12 - Definition of Progressive overload 2:37 - Common misconceptions about Progressive overload 7:40 - Importance of stimulus over load 9:34 - Importance of intended goals in training 11:01 - Mastering current load before adding more 12:40 - Standardizing load for clear progression tracking

Time stamps: 0:13 - Discussing elbow pain and its complexities 2:07 - Conceptualizing pain as a stress bucket 4:50 - Overflowing the bucket leads to pain signals 7:30 - Understanding elbow joint mechanics 9:13 - Importance of loading direction 10:50 - Avoiding improper resistance in exercises 13:26 - Understanding the skull crusher exercise 15:02 - Experimenting with elbow movement 16:40 - Benefits of cable curls for elbow health 18:21 - Prioritizing free moving implements in training 20:01 - Pronation and supination explained 22:14 - Impact of fixed implements on elbow pain 27:11 - Prioritizing comfort over specific muscle lengths 30:11 - Importance of taking breaks for recovery 32:01 - Balancing joint health and muscle training

Time stamps: 0:19 - Introduction to exercise selection 2:24 - Misinterpretation of research outcomes 4:06 - Gaps in muscle growth research 7:00 - Influence of social media on fitness content 9:32 - Examples of leg extension variations 12:00 - Balancing exercise selection for muscle growth 18:20 - Principles of stress distribution in training 20:31 - Investigating calf raise variations 22:20 - Muscle length and loading principles 27:02 - Sustainability in bodybuilding training 28:54 - Theoretical addition hypertrophy explained 30:44 - Importance of comfort in exercise selection 32:46 - Secondary joint stress during calf raises 34:54 - Creating a hierarchy for exercise selection 38:09 - Importance of splitting sets across days 40:00 - Practical constraints in program writing 47:09 - Testing training principles with evidence 49:20 - Factors influencing calf training choices 54:51 - Enjoyment in training over physical changes

This is an episode I did as an interviewee with the gents over at the Hyperformance Podcast. Hope you all enjoy.

Exercise Library Holiday Sale: https://www.modernmeathead.com/exerciselibrary Time stamps: 0:06 Introduction to prehab concept 4:21 Misconceptions about training damage 6:05 Discussion on prehabilitation in literature 8:47 Starting place for recovery process 10:31 Discussing acute vs chronic injuries 15:16 Prehabilitation to prevent injuries 17:43 Understanding load in training and rehab 21:01 Daily activities create adaptations 24:11 Good training checks prehab and rehab boxes 26:34 Application of modalities in training 30:39 Investigating causes of pain and injury 34:46 Resistance training misconceptions addressed 36:23 Task specificity in bodybuilding explained 38:00 Importance of training for specific goals 42:45 Understanding discomfort versus injury 45:01 Dogma around specific exercises 52:24 Pain is a teacher, not a punishment 54:34 Challenges in exercise modification 56:19 Constant investigation in exercise 59:00 Concept of anchoring in exercises 1:02:28 Discussing various exercises and loads 1:05:00 Reducing discomfort through anchoring

This is the video version of the Modern Meathead Experience podcast, which you can also find on any platform you typically listen to podcasts. Time stamps: 00:02 - Discussion on training splits begins 02:10 - Choosing the right training split 04:05 - Defining goals for training 07:01 - Importance of total workload in training 09:46 - Organizing training blocks over months 17:09 - Benefits of a 7-Day training cycle 19:24 - Importance of scheduling in bodybuilding 21:01 - Adapting training to personal schedules 25:01 - Benefits of a 4-day training week 28:54 - Overview of training week structure 30:58 - Breakdown of Monday's workout routine 34:01 - Importance of volume in training sessions 38:33 - Upper vs lower pec training strategies 40:10 - Organizing training by orthopedic sustainability 42:46 - Adapting training to personal goals and preferences 47:50 - Importance of training shin muscles 51:14 - Creating a wider overall look 56:58 - Sustainability in training volume 59:01 - Importance of sustainable training practices 1:00:36 - Recommended training frequency for muscle groups

Time stamps: 00:02 - Leg extensions debated as quad exercise 03:26 - Comfort as a variable in exercise choice 05:29 - Coordination demands in leg exercises 08:00 - Importance of stability in exercises 10:36 - Beginners vs advanced trainees in training 15:57 - Diminishing returns in muscle growth factors 18:10 - Stability improves hypertrophy outcomes 20:12 - Load magnitude affects exercise stability 23:05 - Bodybuilders prefer machines for effectiveness 24:36 - Optimal protein intake recommendations 27:30 - Beginners need fewer sets to grow 30:55 - More training leads to diminishing returns 33:31 - Overcoming sleep issues in training 36:06 - Identifying the weakest link in progress 39:44 - Synergy between training, nutrition, and recovery 41:58 - Importance of addressing exercise constraints 43:50 - Fixing dumbbell press asymmetry issues 46:57 - Stability and comfort as exercise priorities 49:44 - Accumulating volume for better results 52:25 - Importance of context in exercise advice 55:57 - Adapting exercises for better experiences 1:00:02 - Importance of orthopedic health in training 1:03:26 - Adjustability in machines enhances sustainability 1:06:42 - Rethinking the use of machines in workouts

Time stamps: 00:09 - Introduction to science-based lifting 02:06 - Problems with the term 'science' 04:01 - Misunderstanding scientific mindset 06:42 - Access to information in fitness 09:00 - Rise of exercise science education 10:35 - Merging of lifting cultures 12:07 - Curiosity as the essence of science 14:00 - Consequences of skipping foundational questions 16:01 - The paradox of certainty in science 18:01 - Relevance of asking the right questions 19:33 - Importance of context in conversations 22:03 - Communicating the bigger picture effectively 25:07 - Fostering curiosity in content creation 28:32 - Tools for navigating information space 30:04 - Importance of mentorship in learning 32:16 - Surrounding yourself with supportive community 34:02 - Science is descriptive, not prescriptive 36:39 - Importance of questioning recommendations 38:46 - Curiosity enhances problem-solving skills

Time stamps: 00:03 - Defining training to failure 02:00 - Importance of intensity in training 06:00 - Understanding adaptation and stress 12:24 - Importance of adaptation for results 14:01 - Assessing individual training history 19:02 - Starting point for training decisions 24:16 - Building muscle through intensity and duration 29:00 - Fatigue versus stimulus in training 36:25 - More is more, less is less framework 39:40 - Importance of resistance in training 48:40 - Matching resistance with strength for gains 50:12 - Matching resistance to muscle strength 54:01 - Should you train to failure? 1:01:21 - Understanding failure in resistance training 1:05:20 - Defining failure in different contexts 1:09:20 - The concept of drop sets explained

Time stamps: 00:14 - Introduction 02:58 - Importance of resistance in exercises 05:01 - Comparing dumbbell and cable raises 09:44 - Flipping resistance direction in exercises 12:11 - Understanding resistance in internal/external rotation 17:00 - Differences in cable vs. free weight presses 19:38 - Body position during exercises 22:03 - Introduction to anti-science discussion 24:14 - Issues with science-based claims 30:36 - Importance of muscle length in training 34:02 - Identifying what is truly important 38:10 - Balancing expertise with practical implications 40:47 - Importance of time investment in research 42:55 - Evaluating focus: research vs. coaching 44:31 - Understanding content creator motivations 50:04 - Core questions for decision-making framework

Join the Movement: https://www.modernmeathead.com Time stamps: 00:08 - Introduction to the study on exercise fatigue 03:54 - Discussion on injury and recovery demands 06:12 - Ethan's thoughts on fatigue and outcomes 08:49 - Discussion on training with low vs high reps 10:32 - Common rep ranges for hypertrophy training 12:14 - Misconceptions about protein digestion limits 15:01 - Specificity in recovery assessments explained 17:32 - Questions about study subjects discussed 21:00 - Importance of training specificity emphasized 24:00 - Confusion over volume load matching clarified 26:25 - Importance of investigating training methods 28:00 - Personal experiences with rep ranges 30:11 - Observations on training intensity 33:44 - Discussion on fatigue and training outcomes 36:39 - Practical considerations for rep ranges 39:01 - Training to failure and rep spectrum 42:48 - Importance of orthopedic health in training 44:44 - Impact of rep range on session length 50:30 - Differences in exercises and their effects 52:03 - Considerations for training variables 55:01 - Higher reps for legs and back 59:11 - Practical vs theoretical training perspectives

Time stamps: 00:11 - Common mistakes in personal training 04:11 - Importance of understanding individual clients 09:46 - Working backwards from training goals 12:01 - Understanding muscle response to resistance 14:44 - Defining clear goals for personal training 20:45 - Difference between rep ranges 22:39 - Importance of resistance training 30:00 - Efficiency in training time 32:20 - Balancing rest time and efficiency 34:01 - Effective warm-up strategies for performance 41:34 - Importance of assessing range of motion 44:13 - Resistance training as a primary focus 51:24 - The temptation to complicate training 54:10 - Importance of easier exercise options 56:43 - Trainer's responsibility in machine setup 1:02:05 - Importance of pad placement in leg curls 1:04:14 - Adjusting machine setup for better range 1:06:20 - Understanding machine components for exercise success

Sign up to my newsletter for free brain gains: www.modernmeathead.com Time stamps: 00:02 - Introduction to back pain discussion 01:40 - Personal experience with chronic back pain 06:40 - Distinction between acute and chronic pain 08:20 - Understanding chronic back pain 12:40 - Identifying pain patterns in individuals 16:39 - Importance of a safe place 22:43 - Recognizing obvious pain triggers 25:11 - Substituting activities for better comfort 28:04 - Identifying goals to reduce pain 32:25 - Reducing deadlift sets for back pain 34:01 - Typical back pain feedback from clients 36:14 - Expectancy bias in exercise sensations 39:01 - Importance of understanding exercise goals 41:27 - Recognizing body stiffness and discomfort 46:01 - Daily steps impact on overall health 48:02 - Changing postures to reduce discomfort 50:00 - Using a pillow for seat comfort 52:21 - Changing positions to relieve discomfort 54:44 - Evaluating your mattress for pain relief 1:00:00 - Importance of varying positions for pain relief 1:02:05 - Building tolerance without immediate exposure

Learn to target any muscle: https://stan.store/modernmeathead/p/tam Sign up for my free newsletter: https://www.modernmeathead.com

Want to learn more from us? Join the free online community: https://modernmeathead.circle.so/join?invitation_token=c8c35c98b4f0b477c421dff4ae6e3598273ab8bc-89739bd7-bed9-4ee3-bcdc-aa8ae8871089 Time stamps: 00:14 - Discussion on range of motion 04:56 - Problems with arbitrary assessments 07:00 - Testosterone testing misconceptions 12:09 - Identifying goals before testing 15:00 - Normal vs. healthy in performance metrics 18:35 - Harder solutions for long-term effectiveness 22:24 - Idealized mindset vs. real-life outcomes 24:01 - Structure's role in physical adaptations 27:43 - Sauna sessions and competitive drive 30:01 - If It Fits Your Macros explained 32:06 - Understanding load tolerance in adaptation 36:01 - The concept of two camps in fitness 40:24 - Importance of avoiding categorical thinking 45:40 - Understanding individual goals in fitness 49:06 - Importance of nuanced training approaches 55:53 - Triceps pushdowns are effective for hypertrophy

Want to learn more from us? Join the free online community: https://modernmeathead.circle.so/join?invitation_token=c8c35c98b4f0b477c421dff4ae6e3598273ab8bc-89739bd7-bed9-4ee3-bcdc-aa8ae8871089 Time stamps: 00:18 - Ethan's refreshing trip to Costa Rica 03:34 - Lecture on failure training begins 07:04 - Plotting the dose response curve 09:26 - Relative vs absolute changes in hypertrophy 12:40 - Individual variations in training responses 14:44 - Understanding overtraining in training 16:23 - Defining overtraining in endurance sports 20:01 - Group performance and overtraining studies 22:40 - Individual responses to training volume 24:50 - Misconceptions about optimum training dose 27:22 - Total stress exceeds our capacity 28:54 - Understanding recovery in training 32:10 - Optimal training dose for best outcomes 34:04 - Relationship between investment and return 36:14 - High volume training can lead to regression 39:12 - Focus on muscle growth over recovery feelings 41:10 - Strength gains don't equal muscle growth 45:10 - Quality of volume matters more than quantity

Join Ben's FREE online biomechanics community here: https://modernmeathead.circle.so/join?invitation_token=c8c35c98b4f0b477c421dff4ae6e3598273ab8bc-89739bd7-bed9-4ee3-bcdc-aa8ae8871089