0:02 Get your ass down. Get the [ __ ] down.
0:04 You are in my video this whole time. You
0:05 want the biggest piece of advice that
0:08 people literally pay me for? It's this.
0:12 If you cannot clearly articulate exactly
0:14 why you need something in your program,
0:16 take it out. If you can't clearly and
0:18 precisely articulate why you're going up
0:21 in weight or pressure or time, don't do
0:23 it. You simply have not earned the right
0:25 to do advanced techniques when you're
0:27 too undisiplined to just use an extender
0:30 or hang consistently for two months
0:33 without switching programs and doing XYZ
0:35 [ __ ] you read about on Reddit or buying
0:38 whatever [ __ ] brand new shiny tool
0:41 some influencer or affiliate link
0:43 because they get paid to do so. So,
0:45 since I've been coaching, I found myself
0:47 saying a couple of things very
0:50 frequently. I have said the same thing
0:52 to most of my clients so many times that
0:54 I'm sure that they get sick of hearing
0:57 it. One of these little pervasisms is
1:01 this. Training and recovery must exist
1:04 at an equal volume and intensity for
1:07 progress to continuously occur. If I go
1:10 down in PE history for one thing out of
1:12 all the things that I've done, I hope
1:14 it's for this idea. For those of you who
1:15 don't know, I'm a competitive
1:18 powerlifter. I have total elite in three
1:19 different weight classes. And I have one
1:22 of the biggest squats ever performed at
1:25 242 lbs, which is 876 pounds in
1:28 competition and 95 in training, even
1:30 though nobody cares about training
1:32 because gym lifts don't count. My
1:33 longtime training partner, who was a
1:35 very successful college athlete,
1:39 jokingly or not, asked me once, "How do
1:41 you outs squat, bench, and deadlift me
1:43 when I've been training for longer than
1:45 you? I spend more time in the gym than
1:48 you every single training session. I'm
1:51 heavier than you and I take more drugs.
1:54 I said, "That's easy. I outreover you."
1:56 At that period of time, I had two entire
1:58 days out of my training week where I
2:01 would train mobility and flexibility. I
2:03 would work on movement patterns and do
2:06 prehabilitation to bulletproof myself
2:08 against injury. Why is this relevant to
2:10 PE? Because most of the guys that come
2:13 to me only come to me after they've
2:14 tried it on their own and they've
2:17 plateaued or can't gain anything. The
2:20 common theme among most of them and 90%
2:22 of the people who come to me that have
2:24 stalled or haven't made any progress at
2:27 all is this. They are typically doing
2:31 too much to cause damage and nothing to
2:33 heal from it. Training doesn't make you
2:36 grow. Recovering from training makes you
2:40 grow. And few if any of the guys that I
2:42 have worked with truly understand this.
2:44 The guys who I see that have 15minute
2:46 warm-ups and then do high tension
2:49 extending using infrared heat massage
2:52 guns, gouacha boards, vibration, bundled
2:55 stretching, bundled extending, pump
2:56 assisted clamping, rapid interval
2:59 pumping, and of course an ADS every day
3:02 for 13 hours are exactly like my old
3:04 training partner. they are simply doing
3:07 too much for the level of recovery that
3:10 they create. So that's true. Oftentimes
3:12 I would leave the gym after working up
3:15 to a single set of a big squat and doing
3:18 literally nothing else. No back
3:20 extensions, hamstring curls, good
3:22 mornings belt squats, just nothing. I
3:25 should mention it does take a couple
3:28 hours to actually warm up to a 900lb
3:30 squat, but that's not the point. So what
3:32 am I saying? Am I saying that all of
3:34 those PE exercises that I just listed
3:36 off as well as all the muscle building
3:39 exercises that I just listed off are
3:41 useless? No, that's not what I'm saying.
3:43 I'd often come back into the gym on
3:46 another day and train those body parts.
3:47 And I do in fact recommend some of those
3:50 techniques for some of my PE clients. My
3:52 point is this. You only grow from what
3:55 you recover from. So there is no point
3:58 in doing more work to create strain when
4:00 you do little to nothing to recover from
4:05 it. So often I find myself cutting 30 to
4:09 60% out of guys routine in PE completely
4:11 out and then they grow. So why does this
4:13 happen and what does this actually mean?
4:15 So one of the core principles of
4:18 successful PE practices is being patient
4:22 enough not to unnecessarily add [ __ ] in.
4:24 guys start coaching with me and they
4:27 want to know when we're going to add
4:30 vibration or bundle extending and
4:33 infrared and rapid interval pumping. And
4:35 the answer is we'll add it in when you
4:37 need it. If you cannot clearly
4:39 articulate exactly why you need
4:41 something in your program, then take it
4:43 out. You just haven't earned the right
4:44 to do advanced techniques when you're
4:46 too scatterbrained to just extend or
4:50 hang and pump for one or two months
4:52 consistently without switching from
4:55 program to protocol or doing XYZ that
4:58 you read on Reddit or buying a new tool
5:00 just because you saw some YouTuber say
5:02 it was or some affiliate link it because
5:04 it makes them money. I literally
5:07 manufacture PE gear for a living and
5:09 I've never even suggested that buying
5:11 any of my [ __ ] is a prerequisite for
5:12 growth. So, do you want to know what my
5:14 powerlifting program was like? It was
5:17 the same [ __ ] over and over consistently
5:21 for 13 years. No Instagram shoes, no
5:22 [ __ ] that came with a discount code or
5:24 affiliate link. Most of the training
5:27 that I did was detailed in Soviet
5:29 strength manuals from the 1950s and
5:31 1960s. None of it was new. None of it
5:33 looked cool on Instagram. None of it
5:35 even sounds particularly exciting. My
5:38 point is entirely this. Our training and
5:40 recovery have to be of equal importance
5:42 for us to progress. When your recovery
5:44 fails to meet and exceed your training
5:47 stimulus, you will fail to grow. So, I'm
5:48 interested to hear your thoughts about
5:50 this. I will likely make another video
5:52 about this and go into specific
5:54 protocols that I use to assess fatigue
5:56 and overtraining in my clients along
5:57 with the interventions that I use to
6:00 actually accelerate recovery when we do
6:02 discover a deficiency. If you're
6:03 interested in seeing it, please like and
