#67 - What's The Best Split?

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 training2:10 - The concept of the stretch Panacea3:54 - Importance of training short positions5:39 - Stretch positions yield more muscle growth8:01 - Connective tissues adapt slower than muscles10:21 - Balanced approach prevents joint stress12:12 - Consider the whole body in training14:00 - Training both ends of muscle motion15:11 - Specific muscular bias in training19:03 - Consider exercise stability in selection20:35 - Importance of exercise practicality emphasized22:13 - Blend exercises for sustainable training24:01 - 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 complexities2:07 - Conceptualizing pain as a stress bucket4:50 - Overflowing the bucket leads to pain signals7:30 - Understanding elbow joint mechanics9:13 - Importance of loading direction10:50 - Avoiding improper resistance in exercises13:26 - Understanding the skull crusher exercise15:02 - Experimenting with elbow movement16:40 - Benefits of cable curls for elbow health18:21 - Prioritizing free moving implements in training20:01 - Pronation and supination explained22:14 - Impact of fixed implements on elbow pain27:11 - Prioritizing comfort over specific muscle lengths30:11 - Importance of taking breaks for recovery32:01 - Balancing joint health and muscle training

Time stamps: 0:19 - Introduction to exercise selection2:24 - Misinterpretation of research outcomes4:06 - Gaps in muscle growth research7:00 - Influence of social media on fitness content9:32 - Examples of leg extension variations12:00 - Balancing exercise selection for muscle growth18:20 - Principles of stress distribution in training20:31 - Investigating calf raise variations22:20 - Muscle length and loading principles27:02 - Sustainability in bodybuilding training28:54 - Theoretical addition hypertrophy explained30:44 - Importance of comfort in exercise selection32:46 - Secondary joint stress during calf raises34:54 - Creating a hierarchy for exercise selection38:09 - Importance of splitting sets across days40:00 - Practical constraints in program writing47:09 - Testing training principles with evidence49:20 - Factors influencing calf training choices54:51 - 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/exerciselibraryTime stamps:0:06 Introduction to prehab concept4:21 Misconceptions about training damage6:05 Discussion on prehabilitation in literature8:47 Starting place for recovery process10:31 Discussing acute vs chronic injuries15:16 Prehabilitation to prevent injuries17:43 Understanding load in training and rehab21:01 Daily activities create adaptations24:11 Good training checks prehab and rehab boxes26:34 Application of modalities in training30:39 Investigating causes of pain and injury34:46 Resistance training misconceptions addressed36:23 Task specificity in bodybuilding explained38:00 Importance of training for specific goals42:45 Understanding discomfort versus injury45:01 Dogma around specific exercises52:24 Pain is a teacher, not a punishment54:34 Challenges in exercise modification56:19 Constant investigation in exercise59:00 Concept of anchoring in exercises1:02:28 Discussing various exercises and loads1:05:00 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 begins02:10 - Choosing the right training split04:05 - Defining goals for training07:01 - Importance of total workload in training09:46 - Organizing training blocks over months17:09 - Benefits of a 7-Day training cycle19:24 - Importance of scheduling in bodybuilding21:01 - Adapting training to personal schedules25:01 - Benefits of a 4-day training week28:54 - Overview of training week structure30:58 - Breakdown of Monday's workout routine34:01 - Importance of volume in training sessions38:33 - Upper vs lower pec training strategies40:10 - Organizing training by orthopedic sustainability42:46 - Adapting training to personal goals and preferences47:50 - Importance of training shin muscles51:14 - Creating a wider overall look56:58 - Sustainability in training volume59:01 - Importance of sustainable training practices1:00:36 - Recommended training frequency for muscle groups

Time stamps:00:02 - Leg extensions debated as quad exercise03:26 - Comfort as a variable in exercise choice05:29 - Coordination demands in leg exercises08:00 - Importance of stability in exercises10:36 - Beginners vs advanced trainees in training15:57 - Diminishing returns in muscle growth factors18:10 - Stability improves hypertrophy outcomes20:12 - Load magnitude affects exercise stability23:05 - Bodybuilders prefer machines for effectiveness24:36 - Optimal protein intake recommendations27:30 - Beginners need fewer sets to grow30:55 - More training leads to diminishing returns33:31 - Overcoming sleep issues in training36:06 - Identifying the weakest link in progress39:44 - Synergy between training, nutrition, and recovery41:58 - Importance of addressing exercise constraints43:50 - Fixing dumbbell press asymmetry issues46:57 - Stability and comfort as exercise priorities49:44 - Accumulating volume for better results52:25 - Importance of context in exercise advice55:57 - Adapting exercises for better experiences1:00:02 - Importance of orthopedic health in training1:03:26 - Adjustability in machines enhances sustainability1:06:42 - Rethinking the use of machines in workouts