Eat Train Prosper

Follow Bryan's Personal Program | ETP#54

February 01, 2022 Aaron Straker | Bryan Boorstein
Eat Train Prosper
Follow Bryan's Personal Program | ETP#54
Show Notes Transcript Chapter Markers

In this episode we discuss a brand new programming offering from Bryan and Paragon Training Methods. Starting mid February you will now have the option to follow Bryan’s personal training program exactly as he runs it. This will be most appropriate for the higher intermediate or advanced trainee. All the styles of training you see Bryan doing in his IG stories you will now be able to follow exactly yourself via the Paragon Training Methods app.
 
Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
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YT | EAT TRAIN PROSPER PODCAST

[bryan_boorstein]:

Yep, yeah, maybe even go back like twenty one days because we've had guests on the past two weeks. so Um, I went to Mexico. I got back from Mexico. Uh, my nani's back in the mix. Everything's good there. It's snowing here. Um, we got like four inches, maybe three inches last night and it hasn't stopped all day, so I don't know when this shit is going to stop. It took my nanny like over an hour to to get here was supposed to be like a twenty minute drive today. So um, so that is our world at the moment, Um, a couple of other little small updates. My son is signed up for ski lessons and so we're supposed to go every Saturday morning, which is which was cool the first time we tried to go last week and we left the house at seven thirty a M, instead of it seven a M. And we got turned around at Nettherland, which is like the the town before the access road to the resort, And they were basically like there's no parking. You can't come today. So the ski lessons are six sessions for seven hundred dollars Plus I bought myself like a season pass. And like it sucks in that one day to be like Okay, we didn't get to go skiing, but I just hope this isn't something that continuously occurs. you know, week to week where now I leave it seven, but everybody else left at seven because they realize that you have to leave earlier, and suddenly seven o'clock is the new seven Th. and I never get to ski. Um, So so who knows we'll see how that goes? Um, I have a even earlier. Yeah, but so here's here's the. This is the downside to that, though, duecause, because you'll understand this with kids. But if we get to the resort too early, then there's just endless amount of time for my son to be sitting in, annoying as ski gear, trumping around in ski boots, cold as fok, or like board as fuck in the lodge, and basically just finding reasons not to do ski lessons. So you really want to find that like you want to want to tow that line and get as close as you can to to arriving at at the latest point that you can. Well, while still making it, you know, Um, but on the good side of things, I get to go back to Mexico again. Um, I booked a trip with just the dudes, so, uh, me and a couple of guys that I've become friends with here around, uh around Boulder, or taking a trip to Mexico, Uh, February third to the seventh, Um, And so that will be a much different Mexico trip than the last one where I think I, I talked about. You know how hard it was having kids and not having childcare and blah blah blah, all the things. So so now I get to get away and do it again. Uh, like an adult wood, and Um. And yeah, I, uh, the only other update I have is that I have just very recently gotten into the idea of nose breathing during cardiovascular exercise. Um, because the propensity is for almost everybody to mouth breathe. And so I actually googled this because I was curious. I was like. I wonder if I just mouth breathe during aerobic exercise or if this is just like a thing that everybody does. And it said that most people do mouth breathe. But then it went into this big thing about how much better it is if you can nose breathe. Um, So what I've started doing is going for twenty minute walks. and uh, the first one I, I like, struggled to nose breathe the whole time. I didn't even realize I mouth breathed like during walks, too. Uh. And and the second one I really kind of got in my rhythm focused on my breathing and I was able to make it through the whole twenty minutes breathing only through my nose. Um, And so this is kind of like a cool challenge that I want to try to integrate into my life. Now is okay. I can now walk for twenty minutes, breathing through my nose. I wonder at what point maybe in a week or two weeks or something like that, I'll try jogging for a few minutes and breathing through my nose, and then seeing if maybe I can progress that a few more minutes. and um, yeah, I'm just just kind of one of those things you know, always trying to to try new stuff and and get better. So, yeah, yeah, so it's like when you breathe through the mouth it's like you know you're reving like a V eight like you're You're getting you get your gas mileage is really low. Essentially, whereas, when you breathe through your nose, the Google said Uh that you uh, filter the carbon dioxide much better, So you end up getting much more pure oxygen into your body, And so when you become efficient at that, you actually are more efficient at Um at energy production and conservation. So yeah, yeah, yeah, I know. totally. I actually think that Uh, if we have listeners from the endurance community, which, which I'm sure that we do, um, go ahead and comment below, Uh, in the Youtube or whatever, and drop whatever you know about nasal breathing and cardiovascular exercise, because from what I understand, justcause, I pick things up on the peripher, as being in the industry for a while, Nos breathing during long runs is actually like a a training tool that is used for for advanced athletes and marathoners and things like that, so be curious, what kind of information people have on that. Yp, for sure. So what is going on in your world? dude, Mhm, I love that. Um, it's great that you created like a hierarchy of importance. I almost wonder if you like made a chart and you're like Okay. Here are the things that I have and hears what iss really important and hears what's not that important type thing. Or you did it in your brain or whatever you know. Y, Mhm, Mhm, No, I love that you putting your clients first can't beat. That was it. like a massive release, like, like a, like, the whole thing, just kind of like disintegrated. Yeah, yeah, right. yeah, yeah, totally cool. So Um, here's kind of the background on how I came up with this idea. I run these general programs right through through Paragonvolved. Paragon, You know is a little bit more female based. evolved, probably pretty pretty evenly split. Um, and I promote these programs as like, Hey, follow these programs 'cause I, I program them. They're my programs. They're my companies and a number of people that follow me now are coming from this kind of same viewpoint as you and I like. they're super evidence based. They're very nuance focused. They're very into a lot of this work that I've done with, and one um with, you know, just optimization of every variable type thing. And so a number of these people now have bought Evolved or Paragon a subscription. Check the programming out, and then pretty much cancelled within a few days and been like this isn't what I was looking for and like, initially, I'm kind of a little butt hurt and I'm like, Oh, it's my programming. Why don't they like it? And then I just kind of started like thinking about it. And they, these same things are happening over and over over the course of the last few months, And what I realized is that the programming that I put out on my stories, and that I talk about in my posts in on our podcast is not exactly the same programming that's put out to Paragon and Involvoled, And a couple of the small differences are that those programs para Goton involved are still kind of freewight, heavy, Um, I still use a decent amount of bar bells, a lot of dumbbells, Um, a lot of like banded variations. And stuff like that, because the majority of that audience that follows those programs at one point was based in Cross Fiit, or they're training at home gyms and they don't have the full kit to be able to use all of the fancy equipment and stuff like that. So I even have like on Uh Paragon, An ofvolt. We have a commercial gym program called Globo Physique, and even in that one I, I tend to not get too nuanced with it because I don't know what the setup is of people's gyms like. I don't know if they can just hold down a functional trainer for an hour, or if they even have access to dual cables. Um, whether they have a chess supported T. Ba row like, there's a number of different things that I am like, Okay, so that and I could put in like you know, chess supported Dubll row, or chess supported T bar row or something like that. So I do things like that at times, but really due to those limitations, Um, for as one part of it that that it makes it difficult for for someone to for me to program the exact type of training that I'm doing for the masses right, Um, and then, on top of that there's a lot of like advanced techniques that I use in my training Like partials, and you know, sets past failure, reverse drop sets, et cetera, et cetera And again, these are things that I don't always feel super comfortable programming when it's for the masses. And I know there's going to be a couple thousand people following this or whatever, So um, through realizing that and then through the feedback that I got from these people that bought these programs and cancelled, I got super excited a couple of weeks ago when I was finally like, Why don't I just take my programming? Put it in the app and we can call it B's program, and people can literally just follow my program as I program as I go through it right the with whether I'm no matter what cycle I'm doing and what my. Objective is people can decide that Hey, that's something I would like to do as well. or it's not something I would like to do. Um, and maybe it's a better fit for them than what the general programming is, or was um on Paragon, or revolved at the at the prior time. Mhm, yp, y, no, super. I appreciate that, and to one of the points that you made about you know it doesn't matter Ti. it matters or you know, Uh, what level of training age somebody is at, You know, when I write these general programs, Forol or Paragon, I have this kind of avatar in my brain of who I believe I'm programming for and it's usually someone along the intermediate spectrum of of training, likeer from early intermediate to advance intermediate, somewhere in there, Right because somebody that's a beginner. They could probably do fine on one of my general programs, but they would have questions on a lot of things, which is which is cool be cause. we have a Facebook group and we can help them modify stuff and all that. But somebody that super advanced that's been training fifteen years and you know, really struggles to even progress at all. They're the people that I think would get the most benefit from my program. Um, so so that's one thing like it's It's when you have this intermediate population for the general programs. it's like exercise selection isn't the most important. It's kind of important. But like a Barba row is fine, right and and with um, my general programs, another thing that I always do is this I've talked about in the past is progressing effort, uh, week to week, so starting with something like two or three reps from failure, and then adding weight or rep each week, so that you know by week five before deloaded, you get this like assessment period where you kind of test yourself and then you go to failure, and and you deload after that with this program with me, Um, there isn't this built in kind. Of progression, there isn't going to be a lot of the things that are part of general programming, so I want to cover that in a second. Um, but first I want to address a question 'cause I know the the question that I'm going to get a lot from this is do I think my program will work for just the masses or the general population or whatever, And uh, like, I just kind of said, I think it is a little bit more of an advanced program, so if you tend to be on that more intermediate advanced side, I think it's probably going to be a little bit more applicable. I also think that it may be more applicable for men, not to say that women, Um, potentially wouldn't want a higher effort, slightly lower volume approach, Um. but I do think that from what I've learned through my years, um from reading, but also from you know, first handd experiences that women really do seem to do better with a little bit more volume than guys do. Um, so you know, I have one or two top sets for almost all of my lifts, and most of the women I program for will end up with two to three, even four top sets for many of their lifts. So it would, I would say, if you're a woman following this program, you're probably either a really advanced or or somebody that you know responds better to lower volume than maybe other women do. Um to kind of address the question in general of whether I think this would work for the masses. I would say in the hierarchy of importance or of what really matters. You know. Having an individual coach that knows you and is a competent coach that's designing a program for you is is going to be significantly better than following my program because it's my program. Um. However, I would say that it is probably a lot better than most general programs out there. Um, When it comes to actual volume and effort, it is pretty middle of the road, so you know, on one extreme you have these programs that are super super high volume, high volume, but they're really low effort. Where you're doing, you know twenty twenty five sets. But you know every set it's like. It's basically like one of those like four sets at ten, four sets to ten, four cents of ten, four sets a ten, and you're like Okay. I did twenty sets of ten, but like were any of them really that hard type thing? Um, and then, on the other side of the spectrum, you have programs that really go overboard on intensity stuff. And like everything's a drop set or everything's a super set or forced raps or partials or whatever like that. so in my program it's more middle of the road where it's not extremely high volume. But it's I wouldn't say it's really low volume. either. Um, you know I'm between eight and fifteen sets a week for most muscle groups, and Uh, and the effort is you know. Yes, I do go past failure strategically on certain movements where it's conducive to do partial reps or reverse dropses, usually short overloaded movements which tend to not be as damaging anyways. so they are a little bit more, Um susceptible to use those kind of advanced techniques. Um, and then also I'd have things where them like three or four r, i r, or two to three r i r, like an ry, l, or like a Pawe back squad or something like that Like we're not going to be taking one of those in my program to zero r I r. Um, so so in my my program there's going to be everything from three to four r, i r, all the way to going past failure. so it's very middle of the road there as well, Um, it also has the care that I would take as part of writing a program because it's my program. So when you want a ape, when you want to follow a program that shows that you care about what is being put out and that you um, notate things that are important to know, and you think about what you're doing week to week and where the program might be going month to month, Like that's something that you want in a program that you follow versus someone that's just arbitrarily writing stuff out and doesn't even think about where the program's going, six months or a year from now, Um, so those are probably some of my initial. Thoughts on whether it will work for the masses and hopefully I can kind of refine that Um into some sort of post as we get going. Um. but yeah, any questions on any of that dude? He? any thoughts? Yeah, yeah, yeah, yeah, totally. um. So like we've talked about prior. I, I am essentially on like a one year lower body specialization program. Um. It started out as like mostly a hamssterring specialization, and then I kind of just realize that Um, programming it in a manner where I have a day that focuses on hams, and a day that focuses on quads is just a better use of my effort and my time. So Um, I'll go over the exact split of the program here in a second, But we, what we can expect is that it will continue to be a lower body prioritization program. Um, I personally need a little bit more volume for upper body than for lower, Um. I tend to hold fatigue and and accumulate fatigue pretty quickly in my lower body, so Um, so it doesn't need to be as high volume as it is for the upper body. So, even though this is a a lower body specialization program when you actually look at the volume per muscle group per microcycle, it's actually really really close between upper body and lower body, Um, but if I were trying to target everything evenly, it would be significantly more volume for upper body than lower body. Um, so we're gonna continue to just kind of run this plan. Um. the actual split itself may change over the course of a a messocycleert or a couple of muscle mesocycles, But Um, right now I'm in the first messo cycle of this split And so that's just going to continue. There aren't going to be a ton of of massive changes to the program over the next four months, but Um, I do think that there will unfortunately have to be a metabolite phase in there in a few months. Um. I haven't done one of those in a long time, so I do need to to do some of that. I think that's actually a weakness in in myself. Is that I over prioritize an over program, Um. hyperturephy phases. And, uh, and so I, I think that I need to have a short metabolic phase, and as we know about mettaabol phase, they don't need to be really long. Like two to four weeks in and out should be fine, so I think we'll probably expect one of those in the spring at some point. Um. and then, uh, I'd like to take an assessment of where the quads and hams are in the spring. You know, maybe do a minicut of some sort, possibly during the metabolite phase, and uh, and just see where everything is and then make a decision from there about whether I want to prioritize a different muscle group, because that will have been at that point, maybe like eight months of ham specialization Hammon, quad. So, Um, that's a really good question and I want to actually go over my split at the end here. Actually, why don't we just do it now? since since we're kind of talking about it, so y, mhm, Yeah, if everything, if everything were even like I was, If I was trying to get an equal stimulus across my whole body, then there would be more upper body volume compared to lower body volume. Yeah, no, the the neurotype Yeah, one. be with a three secondary here, Mhm. Yeah, yeah, I actually have thoughts on this, because, Um, when you look at the exercise selection options, Uh, in the way that people generally construct their programming for upper body and lower body, you'll find that the majority of upper body movements are going to be in that short range overload. Um, especially if you use cables you're going to. And and if you don't know a lot about exercise selection, and how to like create a length and overload via like crossing the cables and stuff like that, Um, the majority of the work that you do for your upper body is going to be short overload, so just by the nature of that, you're going to get less sore. You're going to be able to handle more volume or sett, et cetera when you look at what people generally do for their lower body, Any squat or single egg, squat or deadlift or single, like deadlift, or hiphinge of any sort, is a lengthened overloaded movement. Like you, you said axial loaded, so you're getting a that spinal, uh, spinal fatigue in there as well, But like you could accw a shit ton of volume if you had a leg extension and a leg curl machine that were short overloaded, Uh, which most commercial gyms. Yeah, you know, don't really know, but you could band it and make it short overloaded Um, if you just did short overloaded leg astensions and leg curs, I think you could o that volume significantly, but it's like, uh, an opportunity cost of like. Is it really worth it because I have these other movements that I get a lot out of too, And I can do a couple sets of these leg extensions like curls and get tremendous benefit from that, too. Um. So I think exercise selection and the fatigue cost of those exercises is probably the largest player in that. Um, You know my back. just like we've talked about many times. Neither of our backs really get like super sore from the work that we're doing with them, so I do all of these things to try to l. get more length and overload in there, like reverse drops, sets and partials, and hip shifts and and stuff like that, and it still doesn't really get sore. Um, so until there really is like, unless back movements suddenly become like squat movements where they're all just hardest at the stretch position? I just think that backs are going to be able to handle a lot more volume than than legs are, And that's just kind of the way it's going to be. Yeah, yeah, cool. Um, so let's do. Uh, actually, we'll do the split at the end so real quick. Um, I have a. What can people expect when they sign up for for B's program? So one thing you can expect is that it's going to be primarily programed for a commercial gym? Um, I'm go to write things like Pendulum squat, but then I'll put underneath. You know you could all also do a leg press or a hack, squat, or a heels, elevated barbll, back squat or something like that, so I will provide people some options, but it with the intention will be that you have a penslim or a hack or something Along those lines, I don't train on a calendar week. This program won't be on a calendar week either, But for those people that already are like, Oh, I can't do that. that's ridiculous. blah, blah. So so the way that it's going to be set up is on on Monday each week, I'm just goingnna post like five or six workouts and you can literally just do those five or six workouts on whatever days work for you. So if it works best for you to be on a calendar week, then be on a calendar week and just always work out on the same days for me. I prefer to go two days on one day off, two days on one day off, two days on one day off. so it ends up being six sessions over nine days. That's the way I set it up. but there's certainly been times where my life doesn't allow me to do that and I either have to go like three in a row, and then two off one on one off one on one off type thing. So the program is extremely mallable and I built it that way specifically so that if you have to do days back to back and you can't take the rest days that I recommend it doesn't matter. Um, So we' you'll see that as we go through the split that no matter what days you do in a row should be fine, Um, deload, weeks on my general programs or every. It's five weeks of training to one week deload. Um, I don't do that in my training. I auto regulate deloads, and they usually happen every five to eight weeks. Um, it kind of just depends when I'm ready for them and I actually think that you could probably do the same following this program. Like if I personally am going to take seven weeks to do my deload, and you're like Okay After you know five or six weeks you feel ready for a deload, Then just deload. Follow the Delote template that's going to be out there from from the first week. Like go back in the Appp. Find the Delote template Dload, and then when you pick back up, you'll just pick up slightly lower effort, but with like the week that you missed prior, so it should work out. I mean, it's not going to be the easiest thing for you, but it's certainly not going to be the hardest either. Um, you can expect advanced terminology such as ramp upsets, r, i, r partials, reverse drops, set things like that, Um, those are terms that I generally don't use in my general programs, Um, I mostly, 'cause a lot of those I use r. I, r, but I don't call it r. I. r. I call it reps from failure. We're just going to be using the terms that I use in my training and I will assume that my audience should be able to fall along with those for anything that you don't know. Of course, you will have access to the member's only Facebook group and be able to ask any questions about that. Um, I will have video demos of all exercises and I'm actually goingnna provide verbal cues written in each section. So when it's like you know, leg extension pause at top. Like if that's the movement then I'm go to be like. Maybe it's a you know, think about sweeping forward with the legs instead of exploding from the bottom. or you know, little cues like that on a leg curl, you know, Uh, slowly pressed the gas pedal versus accelerating into the movement. Um, uh, you know, on a one arm press around like, uh, make sure the shoulder doesn't rotate forward too much as going through or on a bicept curl like keep your elbow stable. Like little cues like that that I think will help people really get the most out of these movements So I'll try to drop like one or two little cues into the Appp for each movement that we do. So you guys can kinda be thinking about some of the things, same things that I think about when I'm executing these movements. Um, another thing. That's very different than my general programs, is that everything is a repeating movement. I'm not mixing anything up. So if you're one of those people that is like I love that you have part C. D, E and F. Like changing every session. We're not doing that shit anymore, man, so what we're going to be doing instead is every week I'm goingnna have a little right up at the top of the Appp. and I'm goingnna talk about the things that are changing this week And usually there're going to be little things like we did three to four partials on leg extension last week. This week we're going to go for four to six partials at the end. Um, you know, last time we did partials after our cable rowse, but this time we're going to do a reverse drop set. Um, or last time we worked to one to two r i r. on this first set. This time we're going to go to to zero to one r I R. Right. So there's going to be notes under the movement or at the top of the Appp. that kind of describes. You know, here are the things that you should look out for this week that are changed. But as far as exercise selection and rep, schemes and things like that, these things are not going to change week to week. right. yeah, yeah, yp, swet, yeah. So regarding progression, because that's like such a good point about, you know, our inability to be able to add, wait week to week necessarily, or even a rep. In that matter, one of the ways and I, I took this from cassum. Um, Because what he talks about is progressing the stimulus and progressing the stimulus doesn't always mean adding weight or adding a wrap. Or, or it doesn't have to mean that right. So when I, even when I said earlier, where it's like on leg extensions, you know if we did three or four partial reps last week at the end, and then this week we did five or six partial reps, Even if we didn't get any more reps with any more load on either of our leg extension sets. Just the fact that we did more partial reps is a progression in stimulus. and so that's one of the things that I try to do in this program in my programming all the time, week to week is okay. If if I get an extra wrap, Great, if I add weight in match reps, great then I don't need to do anything else because progressed the stimulus. But if I don't progress a rep, I don't add weight, then I'm going to use a different tool. I'm going to add an additional partial rep. I'm going to do a reverse dropse. I'm going to do something that's going to allow me to progress the stimulus in some manner, and just that little little nuance thing has made a huge difference for me because I would go into the gym prior, and mentally I was like Man, If I don't improve a wrapp or add waitight like this was a worthless session. I didn't accomplish anything. I didn't move toward my goals. This is bullshit, you know, and now it's like No. I added two more partial reps to my leg extensions like I absolutely progressed. Um. So anyways, I think that's super important. and uh, then kind of moving on to the final section that I wanted to talk about about the program is Um. shit. I guess I kind of did that. I just wanted to talk about the split. Mostly, Um, so I was going to say that I was go to talk about progressing the stimulus and and specialization cycles and changing up the split and stuff. But I think we've covered the majority of that stuff. so the current state of my train, Yup, yep, yup, yup. Yeah. I mean I. it. it kind of, I think kinda has been explained in that. The effort is, you know, the increasing of the stimulus week to We. in some way, Um. That's why there's like a slash there. It's like increased stimulus slash effort. Um, so, but I would say like just to, because it. I think it's important as well to provide this overview right. So so I do have deload weeks? Um, and then I usually have an intro week coming out of the deload week. So like where a deload week for me is usually either less frequency. That's my favorite way to deload Is just keep training, but take more rest Is. that's usually how I deloade. Um, And if I do it that way, I don't need it intra week. But if I do pull all the way back where I'm like, Okay, I'm go to take you know five to seven days, and I'm either going to take time off the gym or I'm going to significantly dial back intensity or or uh, volume. Then usually I will have an an intro week and in that intro week what I usually do is just take one rep further from failure. So whatever I usually do like if I'm doing leg extensions I, it is a perfect example. my leg extensions, My, my tops set. I usually take to one to two r i r, and then my back offse. I take to zero to one r i r. And so if it was an intro week, it would be two to three r i r for the first le extension set, and then one to two r i r for the second set, and there wouldn't be any like partials or or anything like that afterwards. Um. so that would just be like a very subtle small gradual progression back into training again. Uh, where it's still stimulative. Um. but it's definitely not like a non. It's not a non training week. It's just not as hard of a training week as as normal. Um, and then most of the other training weeks. Uh, until we deload are again, gonna kinda be what I said Progressing the stimulus doing some partials doing some reverse drops. That's like most stuff that's conducive to going to zero to one. R. I r will go to zero to one r, r. and that's primarily like short overloaded movements, and then things that aren't as conducive like arty ls, and squats and stuff like that will probably hang out more at. like the. It depends on how safe it is like. I very rarely take an r. d l past two or three r. I r, um, but like a hack squat or a pendulum, I'm okay taking to like one. I'm pretty pretty happy with that like even when I post my pendulum sets on on uh on the story and I ask people to guess my r. i r. and it's always evenly split like it's like zero to one or one to two. And it's like fifty percent one and fifty percent the other. So people are always like it. It's close like as long as you're within that like one inch rep, range of failure on like a back supported squat movement. I'm pretty good with that, too. Um, so yeah, is that answer it. Yeah, cool sweet. So the split Um, current and this is Um. The program is set to drop in mid February. We're thinking Um, Monday February fourteenth, which is Valentine's day. Um. That would be essentially the the intro week because I'm going to Mexico, Uh, the weekend of the fifth, and then I'm basically just going to have like a cut of refined things and just mess around in the gym for a week. And then the plan would be to drop this program when I start my intro week on February fourteenth. So as of right now that's the tentative plan. Um. And the current split is ham strings and Abbs on day one, quads delts and biceps on day two, and then I have a rest day, and then it's chest and back on day three and then its hams strings delt in both arms on day four, and then there's a rest day and then quads abbs and calves on day five, full upper body on day six and then another rest day, and then it circles back around and we restart again with hamstrings and abbs. I put that with Delts. Yeah, yeah, so, uh, the day that is hamstrings delts and arms, which is, Um, Yeah, the middle one. That's the day that I have that narrowly dealt circuit in there where I go. Um, I go. Uh, dual cow cable, lateral rays to rear, dealt row to anterior Del press. So I do those all three as like a kind of mini circuit and then rest so that Del day for sure hits all of them. Uh, the the one with the quads delts and biceps is. Um. The Delts are just a super set, so it's a short lengthen supers sett where I'm going Dubell lateral rays to to cable lateral rays like super set for two rounds, So even on those days that are um legs with some upper body, the upper body stuff is much lower volume than than it is, and I, I use the full upper body day and then some of the other days to kind of accrue the chest and back day. For example, there are days where' all a crew more upper body volume and than the days where the legs are the priority. the legs are the priority. sweet. uh. Well, that's really all I have on this program. So if youall have any questions, Um, you know, this is something I'm super excited about like just because it gives me an opportunity to have people kind of fa along with what I do, which provides me motivation. but also it allows me to kind of help you guys. And like, one of the things I really love to do is take people that are really interested in their training and in improving and being optimal, and then helping them do that. So if you join the program and you arear in the Facebook group and you are doing your like lumbar lap pole arounds, and you're like, Oh, how does this work? Or am I doing it right? You know, we puzz video form checks all the time, And so I would love to help you guys kind of dial in the the subtle nuance of this exercise execution because a lot of the movements I do in the program are a little bit more advanced and so they do require a little bit of refinement of your movement pattern. Um, and so I want to help you with that, but just remember that you don't need to be intimidated by those movements because as Cass always says it's not bulls eye or bust. It doesn't mean that because you're not doing the movement perfectly that you're not getting tremendous benefit from that movement. It just is not necessarily as precise as it could be. But you're still training muscles and probably the majority of the right muscles. So, um, that super important context to take forward with you if you want to embark on this program. And uh, please ask any questions you guys have below in the comments on Youube, or send me a Dm or whatever, Yp, yp, yeah, mhm, yp, yp, and I'm excited to share that journey with them as well. so thank you to appreciate that. Y. Yeah, the second trip to Mexico, though is not going to be as mild as the first one. I don't think. I, so us. How these guys that I'm going with like? Initially, the text chat was like, Let's do a lot of relaxing and like snorkeling and hanging out at the beach Right and then like a week later they're like Okay. I book this like party boat at nine thirty a M on Saturday and like I was like, Oh man, I' like you, Gus, want to go out and rage Thursday night when we arrive and I'm like No, I, jo, I just put on a plate all day. You know we're going to loom, so at least it's not like Cancun. It's a little more mild, but talom is kind of, you know, up and coming and and has a bunch of stuff to do there, too. so oh, really. Oh, man, okay, yeah, yeah, right. yep. all right Well, we' we'll see. we'll see how I survive. I think it's really good that I plan that week of just like chill training when I get back so that I can recover from everything and get my nutrition back on track and all that stuff, so I think we'll have two very different uh vacation experiences to talk about. Yep, Yep, absolutely.

Episode introduction / Life Updates
Nasal breathing during aerobic exercise
Assumptions that have to be made when writing general programs for a population of people
Writing a program with an “Avatar” in mind
Would Bryan’s personal training program work for the masses?
6-12 month mesocycle outlook of this program
Exercise selection for upper vs. lower body. Lengthened overload vs shortened overload
What to expect when signing up for Bryan’s personal program
Progressing the stimulus
When to expect Bryan’s personal program to be available