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one I love too that I mean birdo's not a
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beginner he's not a not even a novice
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you know and here he's he's
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like you said Brian he's he's made you
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know better better he's chosen better
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tools for the job the volumes come down
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and you can see it on his physique and
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and to me that alone should be very very
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convincing but that's kind of the luxury
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that we're in we get to see this
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revolving door of people and you know a
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lot of times they they work their way
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out and we don't see them for a while
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and then they work their way back in and
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those that kind of stick to the
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principles that we've
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um you know we're kind of professing
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here
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we get to see that same effect on a lot
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of people you know not very often do we
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get to see
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somebody's 10-year career you know but
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we do have the luxury of seeing them you
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know for two years here and then we
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don't see them for two years and then
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they come back and two years later and
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you know we get to see this revolving
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door of people coming through and I know
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I've seen it many many times it's like
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you just imagine just think about what
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you used to do you know before
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um we started working together and and
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now here you know you're doing like half
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of that and you can actually see it on
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the physique I mean sometimes I've seen
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it in the short time that I've been
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coaching somebody you know over the
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course of like two three years
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they were doing all this volume I
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reluctantly kind of let them do that for
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a while you know as soon as we dropped
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that volume down
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get some videos of their lifts work on
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the execution of those lifts and make
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those lifts a little bit more higher
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quality it seems like in a matter of
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months we can see the changes you know
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um and if I was to go back in time and
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talk to the 22 year old Brian trying to
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convince him I say look at these
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examples
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that should sway you a little bit you
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know it should it should I think it's
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just it it just takes
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maturity to
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not want things right now and I think
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that's kind of the the Trap people get
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into and I you see this a lot you know
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we're talking about power lifting like a
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lot of
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Junior lifters because they're you know
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about to age out of the junior division
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they tend to you know if they're if
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they're on the cusp of like a Podium
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spot you know and they're a highly
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competitive lifter like some of them do
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some reckless [ __ ] you know and it's
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it's further it's for the intent of like
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okay I need in whether they realize it
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or not it's like
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you know this this isn't a sustainable
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approach but like I get it like at that
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at that age if you're in that position
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which you know few people are
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like there's a time and a place for it
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like I don't think the message that
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we're trying to give is like
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low volume from day one you know it's
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it's just
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over time your ability to get more out
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of less I think tends to increase is you
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kind of gain additional self-awareness
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in your training the issues that a lot
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of people don't have the access to to us
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still like that like if if
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you know there's not a whole lot of 20
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year olds like in the grand scheme that
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like know who Jeff Albert is and the
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fact that he looks the way he does uh
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training like and that was actually a
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big realization for myself I'm like okay
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Jeff's kind of beat up
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um like I have so much more mileage on
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my body like What's it gonna look like
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when I get to his age you know
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but I think for a lot of young people
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they just need to see the examples
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because it's very different like when I
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remember you know being in my early 20s
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and it was always like these dudes
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around my age now they would come up to
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me and they're like well when you get to
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be my age like or you know they tell me
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about what they used to do and it's it's
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really hard to take that seriously like
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you feel like they're just trying to
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discourage you because you're doing so
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much better than they are
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um but it does hit different when it's a
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one of the reasons that hey I do try to
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get that out there because it's like hey
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look like I progressed like in my 30s in
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my late 30s
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um
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and here's some things that maybe you
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should consider and you should like
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think about
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um so yeah yeah I do think
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it's like why not man like learn from
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other people's people's errors because I
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mean we went through some stuff like
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like speaking of powerlifting like
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generation one dup like holy crap like
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that was that was something else yeah um
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but
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but at the same time I don't want people
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to like take it too literal to the point
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where it's like I'm gonna go look up
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this Max OT thing and uh and I'm gonna
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start Max OT tomorrow
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um like that that's not what I'm saying
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either but I I do think just like again
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most people when it comes to the
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nutrition I think nutrition is easy
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because
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man like it it when you mess up on that
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end like it just it leaks into other
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parts of life
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I think quite rapidly
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um but when it comes to training you
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know like I get to see the sample size
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at my gym it's like there's a lot of
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people who are doing like relatively
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well they look quite good they're like
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Jack they're muscular especially
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bodybuilding gym but when I see what
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they're doing I'm like okay so that's
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not really doing much for you but this
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is what's actually driving things
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um this one you could do a little bit
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better and you know at the end it's like
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I can probably take their workout and
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like remove two leg press variations a
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week or something like that and and it
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would be getting probably the same
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results maybe a little bit better and
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yeah they they wouldn't they'd be less
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likely to run into that bottleneck that
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It's usually the case it's like
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something just hurts to the point where
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we really can't train around it for
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extended periods of time
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I love that you kind of keep going back
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to that nutritional Point too because
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that is
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that is so important to
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progress right I mean how many times
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have we starved people to get them up on
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the bodybuilding stage
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got him really lean and then just didn't
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even run a program for the two weeks
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after we just say I just want you to go
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to the gym and have fun you know just do
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whatever for a couple of weeks you know
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and they just go to the gym and and they
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they're not even doing exercises that
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they're very familiar with you know
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and they're eating again and they they
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they they put that weight on and you
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know sometimes it's really good weight
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that we will see them put on
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um and it just kind of goes to show you
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that when you're eating
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I almost feel like you can get away with
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less you know because the material is
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there
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for you to to actually build I mean
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that's the sport we're in is
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bodybuilding right when you've got the
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the raw material there I feel like you
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can get away with less and then of
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course when you have good technique and
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good quality repetitions
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um it's kind of like it almost kind of
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makes up the difference in a way
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um but yeah I feel like that's something
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that is really over overlooked as well
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is that
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when you're eating in a surplus I mean
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obviously the bigger the better but we
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are in an aesthetic sport you know we
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can't just grow into our you know sumo
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wrestler friends but nonetheless if
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we're in a surplus it can be minimal and
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you can get away it seems like you can
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get away with less and then of course
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you know you get that
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that uh that that Devil's Advocate in
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there saying well if I'm eating I should
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be doing more volume I could actually
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drive down the road to 65 miles an hour
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instead of 55 this time if I'm doing
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that you know more volume but there's
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always that that wheel spin that happens
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in there too you know you're you're
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revving the engine and when it's
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spinning the wheels but you're really
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not going anywhere
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you know and and that's kind of goes
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back around to that efficiency but I
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love that you keep going back to that
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that uh nutritional
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um you know advice there that standpoint
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you know
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another thing you know speaking to
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efficiency in just like the the cost of
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additional volume
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um I I looked this up so I got it got it
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right here but
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um so in one of schoenfeld's
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meta-analyzes looking at
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um
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you know different volume amounts you
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know there's
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greater you know this is where a big
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part of the prevailing message of you
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know more volume tends to be you know to
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a point better for hypertrophy but I
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think what a lot of people may not even
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realize is that
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like there's a significant like it's not
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a linear relationship
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um like doing
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10 sets for a muscle group isn't going
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to get you twice the progress is doing
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five and that's actually exactly what
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they looked at they had I think one
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group that was doing
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um or like a group of studies where they
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were doing less than five sets per week
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and then
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um 10 sets per week
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and
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the the tensac group gained I think the
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it was like 35-ish percent more muscle
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than the five five set group so it is
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five or less keep that in mind too so
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it's like that's a 100 increase in
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volume for 36 more return and then you
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consider like most people that are
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probably listening to this they're
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already
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approaching double digits or past it for
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volume
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so that that's that relationship likely
00:09:48
only continues to taper off you know so
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like if if from a longevity perspective
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you can do you know two-thirds of what
00:10:02
you want like you you could be getting
00:10:04
the I mean those first few sets are like
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where you're getting the bulk of the
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stimulus and so anything after that
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is less return but it also comes at an
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additional cost in terms of wear and
00:10:16
tear so I think you have to consider
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those in conjunction when you're
00:10:20
thinking about running high volume
00:10:21
programs is like okay I could be
00:10:24
like from the fatigue aspect you know
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impacting Downstream performance by
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doing this
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um
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and you know it's it's not giving me as
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much return as maybe I thought
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[Music]
