0:01 he goes typically when people think
0:03 recovery they go what do I add to my
0:04 program what am I add to my lifestyle to
0:06 recover better and he goes people are
0:08 thinking about that literally backwards
0:13 remove hey folks Dr Mike here for RP
0:16 strength today we're joined by Dr pack
0:18 who is a sports scientist and a
0:21 researcher of all things muscle and
0:23 strength and it turns out that to get
0:24 jacked and to get strong and to get lean
0:26 recovery is really
0:28 important but it turns out not
0:29 everything you've heard that enhances
0:33 your recovery does so at all or nearly
0:34 as well as some of the other things
0:37 you've heard so pack let's start walking
0:39 you have a list for us you've checked it
0:41 twice someone on there is naughty some
0:42 people may be
0:44 nice but people are so complex aren't
0:46 they they could be both sometimes
0:48 naughty sometimes nice sometimes at the same
0:48 same
0:52 time you got a list of recovery
0:55 modalities recovery practices and you're
0:56 going to start out with the not so great
0:57 ones we're going to talk about why
0:58 they're not so great you're going to
1:00 work your way up to the best ones m
1:04 so the worst one has to probably be
1:06 having your spouse yell at you for hours
1:10 at a time yeah but that can motivate you
1:13 cuz that can get you angry you leave the
1:15 house for a few days stress goes down
1:17 you train super hard for those three
1:19 days because you're fighting your demons
1:20 and potentially you make more money
1:23 because you're now extra driven but now
1:24 she gets
1:26 half that is true
1:28 true
1:32 but in legal advice here much postnups
1:35 RP strength by the legal services you
1:37 guys offer what we offer is postnups
1:40 postnups what's down there recoverywise
1:43 pack that to you seems like maybe not so
1:47 worth doing so let's set the context
1:49 here we're talking about people who want
1:53 to get jacked maximize muscle growth and
1:55 strength to a certain degree so the
1:56 people that watch this channel we're not
1:58 talking about you know athletes that
2:01 have 50 competition per week and
2:03 whatever your random individual who
2:05 wants to make okay gains and doesn't
2:07 care if they miss out on a bit of gains
2:09 we'll start with cold water immersion
2:12 including cold showers and just sitting
2:15 in ice tubs and all that
2:18 jazz that would in my opinion be one of
2:21 the worst recovery modalities if you are
2:23 somebody who is again interested in
2:26 maximizing muscle growth recent meta
2:30 analysis out of our lab showed that no
2:32 cold water emerging specifically not
2:36 only does not enhance muscle growth but
2:38 it can actually have some delerious
2:41 effects on hypertrophy specifically
2:43 meaning that not only you're not getting
2:46 better gains you're getting worse gains
2:49 because you're blocking God all sorts of
2:50 anabolic Pathways I'm not going to get
2:53 into the well just the really quick
2:55 getting into it some of the anabolic
2:58 Pathways in muscle seem to be based on
3:00 inflammation and inflammation is
3:04 radically reduced with cold and looks
3:05 like that reduces some of the muscle
3:09 growth potential as well mhm bad
3:14 news does it recover you in any way sure
3:17 so there are cases where you could use
3:18 cold water immersion to alleviate
3:21 soreness and to
3:24 actually enhance power output um among
3:28 other um other physiological functions
3:30 that we typically use to track what is
3:32 recovery yeah if you can produce high
3:34 power again we say you recovered for
3:35 sport for
3:37 sport yeah so what you've basically done
3:40 is because the inflammatory Paradigm
3:43 that occurs with muscles after training
3:44 makes them worse at what they do for a
3:47 few days but grows them if you kind of
3:50 cut that down by doing some cold
3:52 immersion they recover back to their old
3:54 performance quite quickly but that's
3:55 because they haven't done the work of
3:58 getting better much under the hood and
4:00 so it's kind of like uh you got a
4:01 visitor coming in you kind of clean up
4:03 your room super quick just like put the
4:06 roaches underneath the couch that clean
4:08 but you're ready to take guests again
4:10 exactly not sustainable if you want a
4:12 clean apartment month after month by the
4:15 RP Cleaning Service as well it's a great
4:17 service but uh that was an awesome
4:20 analogy because this is a exactly how
4:22 one would use it so let's say you're an
4:25 athlete and you have um three
4:27 competitions or three games in a week
4:29 yes and you're super sore from the first
4:30 competition you don't care if you're
4:33 maximizing muscle growth for that one
4:34 time so you could do cold water
4:36 immersion and alleviate some soreness
4:39 help your sort of uh recovery a bit more
4:42 and get into that next game feeling less
4:44 sore and a bit more recovered but as far
4:45 as the average lifter who wants to get a
4:49 ton of muscle goes buying uh bathtubs
4:51 and immerging yourself in ice every day
4:53 after each session although it looks
4:55 cool and it feels like you've done hard
4:59 work because it's just hard and it sucks
5:01 eh no so I would have to rate cold water
5:04 immersion for people looking to maximize
5:07 hyy I would have to put it in the F tier
5:09 F tier are there anything are there any
5:11 ones that you want to mention exist in
5:13 the F tier or are we up to the E tier
5:16 next I think we are going to the etier
5:19 with still pretty shitty pretty shitty
5:21 with things like foam rolling okay for
5:23 example again the current totality of
5:25 available evidence as far as form
5:29 rolling goes shows that H you can be
5:33 more flexible and maybe in some cases
5:37 slightly alleviate soreness or perceived
5:39 pain at anyone point or perceived pain
5:42 but one you're getting plenty
5:46 flexibility from Full range of motion on
5:47 resistance training
5:50 exercises and at the same time as far as
5:53 longitudinal evidence in terms of foam
5:55 rolling benefiting your recovery to a
5:56 meaningful extent where you're now
5:59 actually gaining more muscle and more
6:01 strength and performances up there's not
6:04 really much it's just another way that
6:06 you could you know spend a few extra
6:10 minutes get a bit less sore but as you
6:12 probably know there comes a point in
6:14 one's lifting career where soreness is
6:16 still a thing for some muscle groups but
6:18 is not such a boogeyman that people make
6:20 it out to be it's not even a boogeyman
6:22 to begin with you're sore enjoy you
6:24 earned it eat food and sleep that's me
6:26 man that's how I feel but many people
6:28 don't like being sore
6:30 yeah they they like growing they had to
6:32 get used to being sore a little bit at
6:34 least there's also so you mentioned
6:36 there's based upon the literature
6:39 there's no rationale here but there's
6:41 also the opposite and anatomical
6:44 inference rationale the the way that the
6:46 human body works the muscles the fascia
6:49 the skin for foam rolling to do anything
6:52 that is at a grand level at a molecular
6:54 level mechanically disruptive enough to do
6:55 do
6:58 anything you need like 10 times the
7:00 force as minimum and like you would just
7:03 get crushed at those forces and well
7:06 physiology would respond but it turns
7:07 out fo rolling is such a surface level
7:10 activity that may do something to Joint
7:11 appropri reception do something to pain
7:14 perception make you nominally more
7:15 marginally more flexible and mobile at
7:17 the time of doing the event so foam
7:18 rolling probably is something better to
7:21 do for five minutes before you do some
7:23 heavy leg lifting than it is to do like
7:25 on a random Tuesday evening to recover
7:28 for your next Thursday leg workout yeah
7:30 yeah exactly while not focusing on
7:32 eating actually managing stress and so
7:34 on and so forth and something that I I
7:37 want I do want to say here is
7:40 is
7:43 relaxation is such a huge thing for
7:45 Recovery actual recovery that benefits
7:46 people like just watching cartoons or
7:49 something that a lot of people end up
7:50 giving themselves so much homework for
7:52 Recovery exactly they get on the
7:54 treadmill they get in the fucking sauna
7:56 they get in the fucking cold plunge they
7:59 foam roll and that's like two
8:01 two
8:04 hours of recovery you don't feel
8:07 recovered from it you feel like you did
8:09 two hours of purposeful activity which
8:11 is like work and if you just took two
8:12 hours of eating a few burritos and
8:13 watching a couple of reruns of The
8:16 Simpsons or some shit you will likely
8:19 recover a deep level and grow more from
8:21 that than from all that other stuff
8:23 because some people why am I saying this
8:25 pack some people you like well yeah foam
8:28 rolling is not magical but I like it and
8:30 it's not harm and you go that's true
8:33 that's true but you have a lot of habits
8:35 that you like to do that may be wasting
8:36 a lot of your time and pre preventing
8:38 you from doing other shit you could be
8:40 doing and at some point if someone tells
8:41 you look like you actually don't get
8:44 more jacked from this at least consider
8:46 not doing it anymore you know what I
8:48 mean yeah because it it's like it
8:52 becomes part of your training routine in
8:54 general so all of a Superstition almost
8:56 like baseball players and their various
8:58 bats for warm-ups and stuff like I got
9:00 to have this one like do you though yeah
9:03 do you need that extra 30 minutes every
9:05 now and then could you have spent that
9:06 better could you have even spent it
9:10 training more training more or resting
9:12 more and because foam rolling is
9:14 somewhere in that weird middle between
9:16 the two it's just not quite clear what's
9:18 going on yes all right the same goes for
9:20 so we will put foam rolling in the E
9:23 tier just because you know it doesn't
9:24 have a negative effect on muscle growth
9:27 yeah hey that's wow what a tiar right f
9:30 f tier just was terrible cost you muscle
9:32 this one is like okay it doesn't cost
9:35 you any muscle uh the next one hopefully
9:36 well I'm not going to prove what's the
9:37 next one the next one would be massage
9:41 guns which would also yeah so massage
9:43 guns where are we putting these
9:45 guns you know where you knowwhere if you
9:47 have to ask don't worry about the gun
9:49 yeah don't worry it's somewhere it's
9:52 somewhere deep and hairy um but massage
9:56 guns although intuitively whoa massage
9:57 Gun blood flow blood flow is one of
9:59 those buzzwords that we say
10:02 world I hate it yeah same more blood
10:03 flow brother you have blood flow to your
10:07 biceps 24 hours a day it is not the
10:09 limiting factor for your muscle growth
10:14 holy shit yes so as far as literature on
10:17 muscle massage guns and muscle growth
10:20 goes not much as far as recovery goes
10:23 again similar effect maybe alleviating
10:25 some soreness and
10:29 feeling a bit less stiff uh but other
10:31 than that paying a ton of money and
10:33 that's where you'd put it even you know
10:35 between the F and eer and this Infamous
10:37 thealist um because it cost much more
10:40 than form rolling and at the same time
10:42 you see people get obsessive with it to
10:44 the to the point where it's like bro you
10:47 don't need why are you 20 minutes
10:49 pounding yourself with a massage gun no
10:51 I can answer some of those questions yes
10:52 if you replace massage gun with another
10:56 tool or just stop it pounding
11:01 yourself um I feel that man and from the
11:03 last I took a look at the deeper
11:05 literature on recovery adaptation it's
11:06 been a little
11:09 while what I noticed from it and the
11:10 some of this I'm paring my colleague Dr James
11:12 James
11:16 Hoffman absolutely an unquestionably the
11:19 most recovery assistive part of
11:22 massage is the fact that you have a very
11:25 huge rise in parasympathetic recovery
11:27 nervous system activity and a huge fall
11:30 in sympathetic uh fight ORF flight
11:33 activity it is a hugely Pro recovery activity
11:35 activity
11:37 physiologically because it relaxes you
11:40 completely and you can really enjoy
11:44 it that's why the umbrella term in sport
11:46 Science for things like massage that
11:47 help you is actually called
11:49 compassionate touch it's not called
11:51 massage massage is one kind of
11:53 compassionate touch because it terms out
11:55 the fatigue you can drop from your
11:57 girlfriend just cuddling you for 30
12:01 minutes is really similar to sport
12:04 massage for 30 minutes yes as measured
12:07 by hormone levels parasympathetic versus
12:09 sympathetic nervous system activity and
12:12 perceive degree of recovery and benefit
12:14 but having your girlfriend just kind of
12:16 grope you for a while he doesn't seem
12:18 culturally has anything to do with
12:20 sports or getting jacked so people are
12:22 like well that's just fun times but I
12:25 need to go drive 45 minutes One Way lay
12:26 on a fucking terrible bed that looks
12:28 like an SNM device have them splain the
12:30 out massage gone my taint which I think
12:32 is the most pertinent part of the body
12:35 for recovery for 45 minutes which feels
12:37 terrible people ask you ask people about
12:38 sport massage and about the massage gun
12:39 they like do you like it they're like I
12:43 hate but I do it for Recovery all right
12:45 better be doing something under the hood
12:49 but it's not that sucks so maybe fuck
12:51 all that what you really need is someone
12:52 to just recognize that you're human
12:55 being look you in the eyes touch you in
12:57 a oh anywhere really is a good start
12:59 maybe in a special place and then that
13:01 compassionate touching may be the thing
13:03 giving you all the benefits you think
13:06 you're getting from massage or massage
13:09 gun but it's just the fact that even
13:10 you're touching yourself which is a good
13:12 start if you have no one else around
13:14 yeah for sure but nice that you touch on
13:16 sport massage as well cuz that would be
13:18 the next actual like manual massage from
13:20 another human being and it's funny that
13:22 you said that people say oh it sucks cuz
13:25 usually sport massages associated with
13:28 pain grotesque pain yes but if we look
13:30 again at the L
13:33 literature things don't look that great
13:34 and as far as a game changer for
13:36 Recovery goes if we even look at
13:39 literature that has gone physiotherapist
13:42 to try and identify trigger points or
13:44 muscle knots I still don't know what
13:47 trigger points are uh and I and muscle
13:49 knots are for sure just nonsense that's
13:51 anatomically impossible but are trigger
13:53 points real is that a thing it's a it's
13:57 sometimes used obviously I'm not a
14:00 massage expert but um they they're
14:03 sometimes used interchangeably so knots
14:04 and trigger points but when they've had
14:07 physiotherapists go okay all right
14:10 identify the trigger points like many
14:12 times they don't find the same things
14:15 sure CU like you'll go to a massage um
14:17 therapist and they'll go you'll say oh
14:18 yeah my forearms have been I don't know
14:20 benching rowing a lot they heard a lot
14:21 they go here yeah yeah okay and then
14:23 they do some stuff and okay if
14:25 somebody's pressing you for 30 minutes
14:27 nonstop you'll feel things add the
14:29 placebo effect to the mix
14:31 voila and the compassionate touching
14:33 effect to the mix it's nice to have
14:34 someone pay attention you touch it for a
14:36 little while and do small Tok people
14:37 think there's some kind of technical
14:40 deep physiological effect of the
14:42 specific kind of sport massage in
14:44 reality maybe in some injury recovery
14:47 bloodflow profusion cases I think sport
14:48 massage probably has its best uses when
14:51 people are fucked up like you may need
14:52 sport massage if you get injured or
14:55 something's really fucking weird but if
14:57 you're just a person who is let's say a
14:58 back normal healthy back and you want it
15:01 more G jacked adding two sessions per
15:04 week of sport massage is a highly not
15:05 Dependable way to get more jacked it's
15:07 Dependable way to get someone to touch
15:10 you which is nice but you know the thae
15:12 girls down the street in the brothel
15:16 they can do that for cheaper and more
15:18 completely from what I've heard at my
15:20 house and the tie girls being me and my
15:23 multiple personalities some of them
15:24 speak only Tha and I don't understand
15:28 Tha it's so exotic it's um so it's po
15:29 specifically you see a lot of
15:31 bodybuilders talk about tissue work and
15:32 throw in other got to do your fucking
15:34 tissue work man this was I was missing
15:36 on my last prep yeah I don't know what
15:39 that means but neither do I fun fact cuz
15:40 some people may say hey what about
15:42 injuries that's part of recovery there
15:45 was a recent systematic review in meta
15:48 analysis looking at whether a
15:50 physiotherapy a single physiotherapy
15:52 session how that compared to multiple
15:54 physiotherapy sessions as far as
15:56 muscular skeletal
15:59 disorders and not knocking anybody down
16:02 here time to knock someone down yeah one
16:05 session resulted in the same benefit as
16:07 multiple session as far as muscular
16:09 skeletal disorders so people that were
16:13 fucked up so it turns out that education
16:16 and getting a person more educated uh as
16:19 part of that session maybe obviously
16:21 case dependent right if you've broken
16:23 your leg and you've like whatever don't
16:26 hit me with the the random anecdote the
16:28 education part may be more important
16:29 than the actual visit and the let me
16:31 Tinker with you and press this and press
16:34 that and injuries happen randomly
16:35 sometimes and you can't explain them or
16:38 fix them the manual therapy thing used
16:40 to be well we don't know scientifically
16:41 yet what's happening but definitely
16:44 things are happening and now the more
16:46 the science kind of try to uncork it the
16:48 more we're learning it's like not only
16:49 do we not know what's happening
16:52 scientifically evidentially it may not
16:54 be happening at all it's kind of like
16:57 people would say you know so like how
16:58 would you explain ghosts like how come
17:00 ghosts exist you're like I don't I don't
17:03 think they exist show me a ghost I'll
17:05 start proposing mechanisms but there was
17:07 a lot of stuff in manual therapy about
17:09 mechanism proposal for how like graston
17:11 and all those the rubbing techniques
17:13 work and it was like okay do these
17:14 things actually promote recovery or
17:16 growth or anything and most literature
17:19 now has like n maybe probably not and oh
17:21 looks like we don't need to suppose
17:23 anatomical mechanisms whatsoever the
17:25 worst one was K Tape for me I never
17:29 kinesio tape but it looks so cool you
17:31 look like a cyborg yeah
17:33 like and you put it on it makes you feel
17:35 like hey man my elbow's getting secured
17:36 even though it's just duct tape on the
17:38 side of your arm but even int massage
17:41 intuitively I get it he's pressing on me
17:43 something is happening blood flow muscle
17:46 tissue but oh there's a tape I'm fixed
17:49 on the skin on the skin as well anyways
17:52 um put massages because they're
17:54 expensive they require time and
17:56 sometimes when you go to less
17:57 experienced therapists that take the
18:01 absolute piss can't even get you off
18:03 that oh sorry yes play continue that you
18:05 don't get the happy ending but you also
18:07 get the oh I am sore from the massage
18:09 I've had that yes tons people think
18:10 that's a good thing though like yeah man
18:13 the massage really beat me up like okay
18:16 fucking know so because the only one pro
18:18 you could make for sport massage is that
18:20 oh does it help you relax if you go to
18:22 your local spa whatever and there's
18:24 somebody just robbing on you cool it's
18:26 relaxation time that helps with recovery
18:30 sure but the guy elbowing you bro that's
18:33 me man I get I don't get massages often
18:36 because I don't do like I don't I'm not
18:38 into pain as as much as my porn search
18:41 history would show complete opposite and
18:45 it does um getting hurt is not fun for
18:47 me and so when people are like they see
18:48 me they're like clearly I have to fuck
18:50 this guy up in a massage context it'll
18:52 get the elbow going and I'm like can you
18:54 do less they're like okay less less less
18:56 by the time I've gotten to the the the
18:57 less they they're just like putting
18:59 their fingers on my skin gently and
19:00 they're like you suck and I'm like hey
19:02 I'm saving your hands for your next
19:04 client that wants you to fuck them up
19:06 but a lot of people do think like the
19:08 harder the massages Yeah the more stuff
19:11 now some people just like hard massages
19:14 it makes them feel good and then your
19:16 answer to them is like praise be to
19:18 Jesus go get you a massage it's going to
19:20 be awesome just don't start thinking
19:21 it's going to like boost your muscle
19:24 growth somehow no and if again if
19:26 there's damage done there we could make
19:29 the argument that or it boosts your
19:31 muscle growth but it's now training yes
19:33 externally delivered training someone
19:36 beats you up for you yeah BJJ better
19:38 than massage same idea yeah free massage
19:40 from your friends e tier so we we
19:41 haven't move one fell off we haven't
19:44 moved much yeah that goes there SAA on
19:46 the other hand although the literature
19:47 doesn't show that it's going to
19:50 magically accelerate recovery there are
19:52 some more positive findings overall and
19:55 as far as interference effect goes but I
19:59 will go down the Avenue of is
20:01 traditionally and this is okay anecdotal
20:04 glasses on associated with relaxation
20:06 more than some of the other modalities
20:10 yes nobody relaxes in a cold tub yes so
20:12 if you're going sauna with your buddies
20:14 after the gym and from what I've seen
20:16 here in the states some disgusting SAS
20:18 in some like commercial gyms I'm like
20:20 who goes in there people who look at
20:23 other people's dicks yes if you go in
20:25 there with your mate and you're like ah
20:28 hard session sweat it out whatever touch
20:31 the whole thing the whole thing that
20:33 could be fine because you're essentially
20:35 relaxing but again nothing magical we'll
20:37 put that in the seat here does it
20:39 interfere with muscle growth does heat
20:40 exposure interfere with muscle growth
20:44 not not uh anywhere near CWI cold water
20:47 immersion okay somewhat M does it
20:50 interfere somewhat no from so no effect
20:53 no effect any beneficial effect there
20:56 are there's some evidence as far as
20:58 General Health goes but for muscle
21:01 growth specifically no damn well fuck
21:02 that who gives a shit about General
21:05 Health I'm kidding yeah sauna is okay
21:08 okay so sauna is better but as long as
21:09 we're giving all the caveats if you hate
21:12 the sauna like I fucking hate it I don't
21:13 like to be hot it's it's fucking
21:16 annoying I like to see tons of other 40
21:19 and 50 and 60y old naked dudes but I've
21:20 got all kinds of websites for that so I
21:22 don't need to be hot if it's
21:24 uncomfortable for you it's probably not
21:28 worth it mhm but if you like it no sweat
21:31 not literally and then you're good to go
21:32 do it just as long as you don't think
21:34 it's some kind of magical super recovery
21:35 formula might be a little okay for your
21:37 recovery as long as you like doing it
21:38 yeah as long as you're relaxing and as
21:40 long as you as we say in the UK don't
21:43 take the piss with it don't be in the S
21:45 sweating for three hours and there's all
21:46 types of I when I went to Russia for
21:50 example we went to the real deal SAA
21:53 with my aeri friend ilas who needed to
21:56 show me how intense the Sona can get and
21:59 kept making it harder and that it's like
22:00 a manhood bullshit it's like who can
22:02 drink the most beers who can jump their
22:04 fucking truck over the river who can do
22:06 the sa of the highest and not bitch
22:09 about it like that that level of sauna
22:11 probably there's no direct evidence but
22:13 if you're there dehydrated and and like
22:16 ready to faint probably not the best for
22:18 Recovery or listen I can solve that one
22:21 real quick when powerlifters Fighters
22:23 when they SAA to make weight nobody
22:24 feeling extra recovered after that
22:26 you're for sure feeling way less
22:28 recovered so definitely what is a good
22:30 length of time for sauna 15 to 30
22:32 minutes something something relatively
22:34 short like
22:36 that off right okay yeah cuz the
22:38 intensity of saunas can differ from
22:40 country to country from whether you're
22:42 dumping water on the coal and there blah
22:45 blah blah so yeah sauna overall nothing
22:48 extraordinary not a recovery modality
22:49 that you should definitely go for if you
22:51 love it and it's part of your culture
22:53 okay do it with with some limits now
22:55 moving on to actual things that help
22:58 with recovery okay B tier and above B
23:01 here now we are going to get a bit you
23:06 know not so highp modality wise but Del
23:09 loads which yes it's not a modality in
23:10 the form that in the sense that you
23:12 canot buy a D Lo and have it at your
23:14 home but yes taking a D Lo when you're
23:16 feeling very fatigued and doing less
23:20 training or very easy training is a
23:22 great way to help you feel more
23:24 recovered and then approach training and
23:27 be more recovered yes so the great thing
23:30 about D loing or any kind of period of
23:33 shorter training anywhere from a day to
23:35 half a week to a week
23:41 MH uh recovery day recovery half week D
23:43 Lo all the way to two weeks of active
23:44 rest if you need it
23:46 it
23:50 basically can bring down your generation
23:54 of new fatigue to zero MH and your
23:56 body's normal natural fatigue reduction
23:58 mechanisms are now like oh than fucking God
23:59 God
24:00 they're shoveling shit and no one's
24:02 pouring more shit into the pile they can
24:05 get rid of all the shit for you and also
24:07 because it's not full time off sometimes
24:08 getting in and doing a little bit of
24:10 light work technical work can improve
24:12 your Technique but also a little bit of
24:16 light work has been shown in physical
24:19 rehabilitative science to improve the
24:20 rates of
24:22 recovery above and beyond doing nothing
24:25 at all and there's at least a few
24:27 studies on team sport things like soccer
24:29 that I'm familiar with where active rest
24:32 was better than passive
24:34 rest people will say I don't like to
24:36 deload I like to take a week off every eight
24:38 eight
24:41 weeks if they de loed theoretically they
24:43 would recover a little better because of
24:44 the slight
24:46 movement but in your opinion pack if
24:48 they just fucking hate going to the gym
24:49 and they just need to unplug
24:51 psychologically is it okay for people to
24:52 just disappear for a week and call that
24:55 basically a D Lo yes
24:58 so if you're a serious lifter I would
25:02 recommend some lifting as far as direct
25:04 scientific evidence in the in the sense
25:06 of okay de lo with some light lifting
25:08 versus a week off we don't have any at
25:10 the moment what we have is a study again
25:12 from our lab where essentially the
25:14 participants did either eight8 weeks so
25:17 four weeks Del Lo in the form of a week
25:20 off then four weeks um of training or
25:22 nine weeks of um just continuous
25:24 training without any breaks in that
25:26 study in train individuals hypertrophy
25:28 was the same for both groups so no harm
25:30 done after taking a week
25:34 off but anecdotally speaking cuz we all
25:36 the literature that exists on D loads I
25:38 had had the I have had the honor to be
25:40 involved in it uh it's obviously been
25:41 spearheaded by by different individuals
25:43 but we've talked with plenty of very
25:46 experienced coaches from and a lot of
25:48 phds in sport Science and coaches were
25:51 talking from Olympic um weightlifting at
25:54 the Olympics sort of level coaches ifbb
25:56 Pro coaches powerlifting world champion
25:59 coaches and they all seem to recommend
26:02 some form of light training within a
26:04 week if you hate the gym why are you in
26:06 the gym but like let's say you hate
26:07 going for the light week because it
26:08 doesn't feel hard and you don't feel
26:10 like you're doing stuff you're not going
26:11 to lose gains and that's why D loads are
26:15 so high up in that tier you're gaining a
26:18 bunch of recovery you're recovering
26:20 iton you have time to catch up on
26:21 whatever else you need to do in your
26:23 life it's the only one that gives you
26:25 time back yes the other one's like take
26:28 time to foam roll fuck that take more
26:30 time back for yourself for de lo amazing
26:31 yeah and although we don't have any
26:33 direct evidence yet we know that you're
26:35 not going to gain less muscle you're
26:37 gaining the same muscle and you could
26:40 make the argument that over time if
26:41 you're not running yourself into a wall
26:43 and potentially getting injured and then
26:45 having those three weeks where just the
26:47 training is shitty and you feel bad and
26:48 you're like what am I doing wrong like
26:50 having that week off resetting and then
26:53 attacking again could in theory lead to
26:54 better results for those that look to
26:56 maximize adaptations in the long term
26:58 and in practice what I found is is
27:01 you'll either deload or your body will
27:03 Deo for you by getting you fucking hurt
27:06 exactly so when you get real tired you
27:07 can't progress well anymore and it's
27:11 been at least four weeks a D Lo week at
27:15 worst will have no effect on your gains
27:18 but will reduce your fatigue and at best
27:21 will buy you another 48 weeks of amazing
27:23 training in which you have linear steady
27:25 super awesome progress I think a lot of
27:27 people who don't take D loads also deal
27:29 with a lot of J training that kind of
27:31 sucks yes you'll see this when people
27:33 post on their various blogs and Vlogs
27:36 like yeah man went into hamstrings today
27:38 but things weren't clicking so I took it
27:41 easy and you're like that is a D Lo if
27:43 you knew that it happened every roughly
27:45 six weeks you could just save yourself
27:47 the time of driving to the fucking gym
27:49 for sure if I don't want to drive to the
27:50 gym can I just do some bodyweight
27:52 exercises on a deal at week and maybe
27:55 better than nothing yeah so as based on
27:57 what we know thus far from talking to a
27:59 bunch of very experienced people as long
28:01 as you have an easy week of training or
28:04 week off you're good now doing easy
28:07 Atlas Stones all of a sudden or random
28:09 movements that you've never done before
28:10 and now all of a sudden you're like let
28:14 me try this BJJ light workout that I've
28:16 never done before on YouTube H maybe not
28:18 the best idea but yeah you could do
28:21 something at home strength athletes like
28:24 to take their D Lo and replace the heavy
28:26 with High Reps but lighter and actually
28:29 cost them even more fatigue like ah this
28:32 didn't work so you would say on a D Lo
28:34 no training that's trying to push you to
28:37 become better at anything no overloading
28:39 training of any kind even if it's
28:41 different No it should just feel as if
28:44 you did some light activity great yeah
28:47 and we we'll put DLo in the a tier oh
28:50 there's no B tier no B tier no we're
28:51 upgrading them after the chat that's
28:55 sweet but last but not least we are
28:57 going to put food and sleep into the S tier
28:58 tier
29:00 we're not going to get into why sleep
29:03 and food are good but I'm pretty sure
29:04 that everybody's aware is there anything
29:07 you want to add on food and sleep yeah
29:10 super quick okay sleep is your body
29:14 takes a lot of time which is not mobile
29:16 anyway because you're not a nocturnal
29:18 creature your body puts you down and
29:20 makes you go to sleep somewhere safe and
29:23 warm From Evolution and it really does
29:25 use that opportunity to fix a lot of
29:28 shit in your brain in your body sleep is
29:30 is the theoretically and practically
29:32 most recovery
29:35 time most recovery emphasized time your
29:39 body will take any 24-hour cycle and
29:41 multiple consistent findings on sleep
29:44 literature shows that if you're under
29:46 slept chronically fuck Sports fuck
29:48 getting jacked you're not doing any of
29:50 that shit it is going to cost you big
29:54 time on the food side well you know
29:57 you're kind of made of food and all of
29:58 your recovery process processes I know
30:02 that sounds crazy all of your recovery
30:06 processes are fueled by food and if you
30:07 are in a hypocaloric condition not
30:10 enough calories your body's like
30:12 recovery has to now be balanced with
30:13 survival so I'm going to turn the
30:15 recovery down a little bit just to make
30:16 sure I have enough to take care of the
30:18 system but if you have an ISO or
30:20 hypercaloric condition enough food
30:23 coming in your body's like fuck yeah
30:24 recover away and it really prioritize
30:27 that one last little quick thing getting
30:28 a large
30:31 literally switches turns on your
30:34 parasympathetic recovery function of
30:36 your autonomic nervous system and turns
30:39 down the sympathetic fighter flight one
30:41 big meal already begins to Recovery in a
30:43 really big way y so that's all the
30:45 thetical bullshit I mean you you since
30:47 you touched on it like if we look at um
30:49 studies that have looked at limited
30:51 energy availability and muscle gain or
30:56 even um met analytic data on the on
30:59 calorie deficit and muscle gain things
31:01 don't look great after a certain point
31:05 if you're let's say um below
31:08 500ish calories uh as as far as the
31:10 deficit goes so 500 calories below your
31:13 maintenance you're not going to strink
31:15 all of a sudden because obviously what
31:17 um what you do with training and protein
31:19 intake and stuff matters but if you're
31:22 not eating enough or you're not eating
31:25 enough protein that's where there is
31:27 enough uh data for you to be like ah
31:30 okay um actually I may be losing gains
31:33 here not even making gains and with
31:36 protein specifically being around 1.5
31:39 grams per kilo of body weight is a safe
31:41 bed which is not that much
31:44 protein and yeah being doing all these
31:47 YOLO cuts and all random stuff that you
31:50 see random Trends and then fasting but
31:52 being in a deficit while fasting for
31:53 discipline and whatever fasting for
31:55 Recovery yeah those things can actually
31:58 impair your recovery but truly last but
32:00 not least and that ties in everything
32:02 we've talked about now Stress Management
32:04 and seeing what you can do outside the
32:07 gym in terms of your own life and your
32:08 your general stress whatever you can
32:10 manage being on top of that the same way
32:12 you see some people be on top of all the
32:15 jargon and they'll buy the latest CBD
32:17 spray because Conor McGregor advertised
32:19 it or they'll form roll they'll do the S
32:20 and they're they're like yeah I got to
32:22 be dedicated man three hours of that per
32:24 week and then outside the gym you know
32:27 they're not I don't know seeking therapy
32:29 they're not checking themselves and
32:32 seeing okay how am I able to manage my
32:36 stress better managing stress can be in
32:39 my opinion a game Cher for Recovery that
32:42 often goes H it's complex to address so
32:44 people put in the side and they're like
32:46 I can buy this device and just uh roll
32:49 it on top of my body and that will cover
32:52 me very few people talk about this but
32:54 it's Ultra
32:57 important chronically high stress be it
32:58 physical or mental until your body
33:01 doesn't really care MH chronically
33:04 elevates catabolic hormones like
33:06 cortisol degrades catabolic hormones like
33:12 testosterone but if you get regular
33:14 massive reductions in
33:18 stress you are in a environment opposite
33:20 of that physiologically that's a real good
33:21 good
33:24 thing the more you are in a very low
33:26 stress situation the more you're
33:29 parasympathetic de-stressing system can
33:31 activate the more it is active and the
33:33 more recovery you
33:36 get if you go to work for eight hours
33:39 you're yelling at stock Brokers firing
33:42 your secretary typical typical day right
33:43 but you're really jazzed up the whole
33:46 time and under a lot of stress your
33:47 fight or flight that entire time you
33:49 have low grade fight ORF flight response
33:51 from your body your body is not
33:53 prioritizing recovery and adaptation and
33:56 getting a jacked nearly as much as if
33:57 you chill down on the couch watch
33:59 Netflix eight high protein foods every four
34:00 four
34:04 hours that's a big deal it's such a big
34:07 deal that uh Bulgaria you're familiar
34:09 with a country former pretty much from
34:11 Bulgaria Soviet there you go during the
34:13 Soviet times the bulgarians had no
34:15 interest in civil rights or people's
34:16 enjoyment whatsoever this brutal
34:19 oppressive Communist Regime good but
34:24 good good all is well but um they did
34:25 have a professional weightlifting team
34:27 that was the best in the world by many
34:29 measures at least in
34:31 conversation and those guys spent the
34:32 vast majority of their time at a
34:35 training center away from the city
34:38 getting multiple hot meals per day
34:42 multiple massages per day opportunities
34:44 for relaxation that were 100% of their
34:46 day outside of the two training sessions
34:48 they did and actually they got a chance
34:51 to visit with people that would take
34:52 care of them
34:56 sexually and so they had Recreation
35:00 planned as their entire day other than
35:02 training the Bulgarian government did
35:04 not do that because it was nice to its
35:06 athletes it didn't like its athletes at
35:08 all didn't like anybody but that's the
35:11 shit that works if you only think of
35:13 yourself as a machine as an
35:16 athlete the absolute Pinnacle of sport
35:17 achievement of recovery of getting
35:21 jacked occurs when 100% of your mental
35:22 and physical effort is spent getting
35:25 jacked in the gym and the rest of your
35:28 day is spent at Le like literally in a
35:31 Leisure State yes that's a fucking big
35:35 deal to just realize and then it turns
35:37 out that if you look at what a
35:40 professional bodybuilder is you can be a
35:41 professional bodybuilder by having a pro
35:43 card but there are many people who have
35:46 Pro cards that they coach clients they
35:48 run their online business and it is no
35:50 longer very true to call them as true
35:53 professional bodybuilders because a
35:55 professional race car driver is a person
35:58 that lives race car driving they're
36:00 taking trips between destinations
36:01 they're doing track work they're doing
36:02 simulator work they're doing some shit
36:05 all the fucking time if you're a
36:07 professional bodybuilder what you really
36:09 should be doing is training hard as fuck
36:10 getting all your cardio in getting all
36:12 your meals in and then the rest should
36:14 be as little as possible but we forget
36:16 that sort of thing we look at how come
36:18 Ronnie Coleman was so jacked but like oh
36:20 but this guy who's saying that works 60
36:21 hours a
36:25 week that's a fucking problem the other
36:27 thing and let me know if this is uh
36:29 something that you can uh find some time for
36:30 for
36:33 is the there are two big things for me
36:35 as far as Stress Management that come up
36:38 repeatedly one is the more work you do
36:39 and the more stress you get under the
36:41 more you have to recover from and the
36:43 less recovery bandwidth you get for
36:44 everything else like getting your
36:46 workouts in and getting jacked so
36:47 understand that you have a maximum
36:50 recoverable volume for bullshit and work
36:52 responsibilities if you have two jobs
36:54 and take care of five pets and have six
36:57 children at home you're simply not going
36:59 to be a to biohack your way into getting
37:01 the same results everyone else's so at
37:02 some point you have to say if I'm really
37:03 really really interested in getting
37:06 jacked this summer I wanted to have like
37:08 two jobs this summer but I really want
37:10 to get jacked let me just get one summer
37:12 job yes part-time it'll just be way way
37:15 better and the other thing that comes to
37:18 mind is what are you doing to d-stress
37:20 because some people have let's say two
37:22 people have a similar amount of stress
37:24 from work they both work eight hours a
37:26 day the boss yells at them continuously
37:28 for eight hours
37:30 they come home one
37:33 guy is choosing activities that do not
37:37 distress them exciting YouTube exciting
37:40 movies engaging in the comments uh and
37:43 getting pissed at political posts it's
37:45 fun but it doesn't relax you and so when
37:47 you're at home off of work and after
37:50 training you're not relaxing much
37:52 whereas the other person they train they
37:54 work and then they spend the other time
37:57 doing relaxing activities consuming you
38:00 tube and reels that are just like ah
38:02 like one of these you all dogs playing
38:03 little Bulldog puppies oh my God they're
38:06 so cute shit like that hanging out with
38:07 people that you like light-hearted humor
38:09 cuddling on the couch watching a
38:12 documentary or two that person that gets
38:15 the same level of wound up but can wind
38:17 it down is going to have a huge
38:18 advantage over someone that gets the
38:21 same level of wound up but they never
38:24 can quite uncork it so first thing is
38:26 don't put too much on your plate the
38:28 second thing is for whatever you do put
38:30 on your plate make sure you are doing
38:32 some Stress Management on the other end
38:36 to bring the stress down and last thing
38:39 sorry I'm ranting at you a lot of people
38:40 and this is something Dr James Hoffman
38:42 one of my colleagues has said this is
38:43 one of the most beautiful things I've
38:45 ever heard as far as um how quickly you
38:48 can get to the truth of something It Go
38:50 typically when people think recovery
38:51 they go what do I add to my program what
38:53 am I add to my lifestyle to recover
38:54 better he goes people are thinking about
38:56 that literally backwards it's what do I remove
38:58 remove
39:02 and so a lot of people will say I got to
39:03 recover more after work I know I'm all
39:07 jazzed up after work like okay um let's
39:09 schedule me in to do go do some yoga
39:10 three days a week I'm gonna take the
39:13 train up town yeah I'm gonna sit in a
39:14 fucking yoga class and be in painful
39:17 positions maybe I relax maybe I don't
39:19 but it's relaxation for it's it's it's
39:21 it's in my schedule written down as
39:24 relaxing and it might not be and they
39:26 add the yoga I need a meditation app and
39:29 that's all great stuff if it relaxes you
39:31 but if it doesn't I would say Netflix
39:34 and food is kind of undefeated as far as
39:36 a recovery modality pack I've been
39:37 rapping for a long time what did I say
39:40 that was wrong no nothing and that's
39:42 that's the issue here is that just
39:45 relaxing and um mindlessly scrolling on
39:48 reals on on Instagram or YouTube or
39:50 watching Netflix is often associated
39:52 with being lazy so a lot of people that
39:54 consume the information that we put out
39:56 they're like okay but I'm into science I
39:59 watch Mike there's definitely something
40:00 that I'm missing out that I know more
40:02 than the average individual I can do
40:05 more I can do more but anecdotally
40:08 speaking what do you think led to a
40:10 massive increase in performance in some
40:12 world champion I'm talking like best
40:14 best in the world powerlifters uh in the
40:17 last three years so this was this came
40:19 off um after some discussions as part of
40:21 our interview studies it was unrelated
40:23 to the topic of the studies but what do
40:25 you think um actually led to some of the
40:27 best power LS in the world having their
40:29 best performance and their best training
40:31 sessions as far as recovery goes I don't
40:33 know tell me it was the covid lockdowns
40:36 fuck that's so brilliant yeah so like a
40:38 lot of people ended up oh I'm not in the
40:40 office anymore uh the world is kind of
40:43 on pause and all of a sudden oh things
40:46 are feeling 10 times better so much
40:48 better and we're talking about
40:49 individuals that are already at the
40:53 absolute top and still manage to climb a
40:55 bit higher so as you said removing
40:58 things and just doing the
41:01 plain non sexy non oh you found the hack
41:04 that nobody knows sort of thing and just
41:06 spending some time with your family
41:08 going for a light walk watching some
41:11 stuff engaging in a hobby that you have
41:14 that is how you recover mentally and if
41:17 you're also being you know leisurely
41:20 physically as well not by buying the
41:23 latest BS product
41:26 yeah anecdotally very anecdotally you'll
41:29 get like a on AR two archetypes meeting
41:32 in a gym one is like skinny incel hard
41:36 Gainer computer engineer for his job
41:38 Reddit for his not job
41:42 worrywart high anxiety type skinny Harry
41:44 Potter looking motherfucker and you'll
41:47 have an ifb Pro bodybuilder next to him
41:49 and this guy will strike up a
41:51 conversation the bodybuilder cool he's a
41:53 sets reps Cadence blah blah on the body
41:55 like half the stuff he's like I haven't
41:56 really ever thought about that like this
41:59 is what works for me and like I get it
42:00 the bodybuilder is not the kind of
42:03 person that worries much he does his
42:04 training he thinks about it a little bit
42:08 not even much he goes home he takes a
42:11 couple blunt hits he plays on PS5 for a
42:13 while he takes a nap he wakes up has
42:14 another meal couple blun heads repeats
42:16 the process goes to sleep wake up some
42:18 wakes up the next day and then it's time
42:22 to go train again while the other guy is
42:24 coding and then he's on Reddit and then
42:26 he's up to ODOT hours looking for the
42:27 next recovery modal
42:29 you just found your problem right there
42:31 yeah exactly couldn't have said it
42:35 better cuz like culturally there's a
42:38 mismatch where if you see someone jacked
42:40 you're like what are they doing to get
42:41 that and they do some stuff they do
42:43 steroids they do hard lifting they do a
42:45 lot of meals they get lots of sleep
42:47 which is more like not doing than
42:50 doing but people forget that a lot of
42:51 these people who are the biggest most
42:53 jacked people in the world have the
42:54 easiest time relaxing you ever seen
42:56 Ronnie Coleman visibly stressed I don't
42:58 think I've ever seen
42:59 stress in his entire life even even when
43:01 working as a police officer you he look
43:05 like Rass guy today so Stress Management
43:07 is huge huge and it's it's not as sexy
43:09 and it sometimes requires a lot of work
43:11 cuz people are stressed for all sorts of
43:13 reasons and opening that kind of worms
43:14 for some people is like ah I'd rather go
43:18 for the quick fix yes yes insert meme
43:20 yeah it can be a lot of nasty stuff in
43:21 there when you start to look into your
43:23 own mind got to do it at some point
43:24 maybe or you could just die with no
43:27 introspection at all and that ladies and
43:29 gentlemen is the real end of the video
Chrome Extension