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all right what's going on everyone want
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to welcome you all to the new
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fundamental series that I'm going to be
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running on this channel for probably the
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next couple of months and what I plan to
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do is basically cover in this series
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what I believe to be the main primary
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basics for all of the beginners out
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there we're wanting to build muscle and
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gain strength and also for those of you
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who may not be quite so new to lifting
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but maybe haven't yet been able to
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really pin down what the true
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fundamentals are just because there's so
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much information out there now so I'm
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basically going to split this up into
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five or six videos so we're gonna start
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by doing two videos on training then I'm
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going to do two or three on nutrition
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and the first one is gonna be on how to
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build muscle how to diet to build muscle
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the second one is going to be on how to
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diet to lose fat and then we'll probably
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do a third one just on how to diet for
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health in general and then we're going
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to do a final video one video on
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supplementation but for this video we're
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actually covering just part one of the
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training aspect of this and that's going
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to focus mostly on training theory and I
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think that that's really important to
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understand the basic theoretical
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concepts before you can apply them in
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the gym and basically build for yourself
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a solid training routine and that's what
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we're gonna cover in part two before we
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get going I also want to quickly plug
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Eric Helms's training pyramid series on
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here on YouTube this is a fantastic
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video series that I've used a lot myself
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and I've drawn a lot of inspiration for
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this series from so if you guys haven't
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seen it I'll have a linked in the
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description box below and he does a
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fantastic job of laying out all the
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scientific literature to do with
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building muscle and gaining strength
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so it comes highly recommended so though
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further ado let's dig into part 1
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training Theory the fundamental series
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all right so guys as you'll see in my
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effort to be mildly original with this
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content I decided to set up the training
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fundamentals as a ladder so we'll
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quickly go through this here at the
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bottom you've got sustainability as the
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the first rung of the ladder and then on
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these two sides the two uprights of the
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ladder you have the two components of
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sustainability you can think of them as
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the pillars of sustainability and they
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are safety and enjoyment
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then round number two you've got effort
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rung three you've got pop which stands
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for progressive overload and
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prioritization and then up at the top
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the fourth rung we have the acute
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training variables which we're gonna get
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to in part two so this will be covered
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in part two of this video so we're gonna
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cover all these basics in this video and
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then all the acute variables in the
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second video which includes things like
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training volume intensity rest periods
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tempo exercises training splits and all
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that stuff
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so first let's cover this first up right
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over here which is safety
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it may sound boring and it is but trust
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me if you do neglect it you will regret
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it I think down the road
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and I think it's really important to
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cover safety first especially for all of
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our beginner viewers so there are three
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means cook with main components I think
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- safety within the context of weight
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training to build muscle and they are to
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have good form to select proper weight
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or appropriately selected weights and
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then also to ensure adequate recovery so
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as far as good form goes basically what
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we're talking about here is to control
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the negative so you need to have
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eccentric control you'll see a lot of
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people say doing a bench press they'll
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allow the weight to just basically fall
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down and then rely on the assistance of
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their spotter to get the weight up that
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is not good form with good form you want
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to control the eccentric which is
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typically around a two-second count for
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the negative or at least be lowering it
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under your own control not under the
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control of gravity to control the
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negative and the other aspect of good
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form is to have a full range of motion
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I'm so doing quarter reps half reps well
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they can't have their place I think that
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for beginners you want to focus on
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taking the movement through the full
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range of motion properly selected
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weights refers to not using weight
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that's too heavy also not using weight
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that's too light this can be a little
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difficult for beginner to find out you
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may have to use some trial and error to
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figure out what an appropriate weight is
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for you general rule of thumb for
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beginners we have the two for two rules
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so this basically means if for two weeks
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in a row you can perform two more reps
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on your last set of a given exercise and
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it's time to increase the weight so
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let's just say as an example you're
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doing three sets of ten on the bicep
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curl and you're using 20 pounds let's
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say you complete that tenth rep for the
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first week you or rather you're supposed
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to do three sets of ten but you can
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easily do twelve reps or you can do 12
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reps then the next week you find that
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you can do 12 reps again it's now time
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to increase that that weight for your
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three sets of ten if that makes sense
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the third aspect of safety is ensuring
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adequate recovery and there are several
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facets to this the first being ensuring
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that you have adequate rest days so for
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beginners here I recommend one day on
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one on and one off this of course will
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be individual but let's just say you're
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running an upper lower split you can
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train upper body rest for a day lower
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body rest for a day and then repeat that
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cycle through that's a great example for
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beginners and this just ensures that
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their joints and ligaments your soft
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tissues as well as your muscles
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themselves are recovering in between
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those sessions this is going to be very
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individual so for example people with
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maybe more of an athletic background and
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certainly get away with a higher
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training frequency than this and that's
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why I think it's important to listen to
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your body so if you're noticing that
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you're a little more sore than usual
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maybe you have a little more aches and
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pains and you typically have I think
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it's important to listen to that
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feedback and if you're especially
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feeling any injurious pain where you
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think you're at an increased risk of
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injury I think it's especially important
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to take a big picture long term approach
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to this and consider just taking an
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extra rest day allowing yourself to heal
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up or maybe just doing some light cardio
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or something like that to allow yourself
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to recover sleep is another really
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important aspect of recovery I think
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that this is undermined quite a lot
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amongst trainees especially those of us
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who are really busy however I think the
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scientific literature has strongly shown
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that getting seven to eight hours of
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sleep per night is significantly better
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for both performance and body
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composition than just getting five to
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six hours per night so if you can get
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those extra couple of hours I think it's
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definitely a good idea and it's
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definitely going to help out your
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progress in the gym on a side note there
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is some evidence to support that
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sleeping even more so say nine to ten
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hours per night will improve athletic
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performance particularly in the case of
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sprinters whether or not this will
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translate into improved body composition
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or strength and hypertrophy gains I
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think remains to be seen but the bottom
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line is is if you can squeeze in more
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sleep it certainly is a way to improve
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your recovery and expedite your progress
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the fourth aspect to recovery I think is
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nutrition and this is a topic we're
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gonna get to in another video so I'll
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save that for that so this is the first
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pillar we've got safety and now we're
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gonna get into enjoyment all right so
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guys the second pillar of sustainability
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we have enjoyment and the reason why I
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bring up enjoyability of training so
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early on here is because it's been my
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experience that people who enjoy their
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training tend to stick to their programs
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better so they tend to be more adherent
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and not only that they also tend to push
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themselves harder on their training
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program so I think that a lot of
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beginners are really chasing that
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perfect optimal training program that's
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going to get them or the results as
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quickly as possible and I don't think
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there's anything necessarily wrong with
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that mindset but I think that if we're
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gonna focus on sustainability we really
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do need to take a big-picture long-term
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approach and I think that in order for
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that to be really truly successful for
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most people you really do have to enjoy
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your training on some level now I know
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some people really don't like training
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at all and there's probably nothing
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that's going to make them really enjoy
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weight training and for those people you
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may want to think of it as designing
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yourself a routine that's just gonna
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suck less and one simple way to do this
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is just by making your workouts more
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are efficient so basically you want to
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focus on minimizing say the number of
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exercises that you can do so one simple
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way to do that would be by focusing on
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doing compound exercises squats
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benchpress presses deadlifts movements
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that are going to involve a lot of
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muscle mass and basically optimize your
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time investment or minimize your time
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investments in the gym rather than doing
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a ton of isolation exercises where you
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have to do so many different movements
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that your workout takes a lot longer you
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also may want to consider doing safe
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full-body training where you may only
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have to be in the gym two or maybe three
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times a week rather than say you know
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four maybe five times a week like you'd
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see on a split routine ultimately I
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think that enjoyability is very
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important for having a sustainable
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approach to your training over time and
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a lot of this is going to come down to
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personal preference and personality and
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to important points I'd like to bring up
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here are the idea of variety and
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consistency in my experience especially
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my coaching experience I've noticed that
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a lot of people really do like to switch
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things up quite frequently it keeps
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their Trent their training more
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interesting and it keeps them having a
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higher level of enjoy ability with their
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training and I think that that's okay on
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the other hand you have other people who
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really like to have a more regimented
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training plan where the exercises and
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the sets and you know the reps are more
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or less the same week to week and they
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can just clearly track their progress
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increase you know the weight on the bar
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week to week and that's very motivating
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for them and they enjoy that approach in
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practice I think most people will
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probably benefit from some kind of blend
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of this approach where you have some
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flexible components to your training
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program maybe there are certain
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exercises you switch in and out week to
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week but you also have some level of
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consistency where you have those main
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core movements that are staying the same
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week to week so you can clearly track
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your progress how much is something
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we're gonna get to once we get to the
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third run another thing that I'd like to
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bring up here is the bro stuff so this
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includes things like drop sets super
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sets maybe some sports reps these
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techniques that guys just really find to
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be fun in the gym and
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can sometimes get a bad rap from some
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members of the scientific community and
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I'm assuming that's because they can
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sort of detract from a general focus on
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progression however in my experience
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this can make training a lot more
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enjoyable these methods do have some
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empirical support and so I see nothing
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wrong with doing some things like you
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know drop set super sets occasionally as
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long as that doesn't take the central
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focus of your routine basically in my
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experience this is a way to make your
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training a little bit more enjoyable and
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then a final point here is I'd like to
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distinguish between optimal and
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practical and I've just alluded to this
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a little bit earlier but basically I
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find a lot of beginners are really
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looking for that most optimal routine
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whereas I think that in practice you
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should be looking for a practical
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routine it's going to allow for
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sustainability over the long term and if
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you can do that and keep the rest of the
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the latter in mind then you're gonna see
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a lot of progress even if it may not be
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the single most optimal thing in theory
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okay so that's gonna wrap up
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sustainability we've covered safety and
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enjoyment so once you have a routine set
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up that is going to be sustainable now
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it's time to apply effort so that's what
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we're gonna get into next okay so guys
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the next rung of the ladder is effort
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and basically what I mean by effort is
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you're working hard enough when you're
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training and the reason that I rank this
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so early on in the ladder is because I
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see so many people like I've said who
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are chasing that optimal routine but
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they're just simply not pushing
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themselves hard enough in the gym and I
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did a video with my girlfriend Stephanie
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on the channel about this and I'll just
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link it up here in the cards somewhere
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if you haven't seen it but the main
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finding was that so many people who are
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training in the gym basically just
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aren't pushing themselves hard enough I
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think to see significant hypertrophy
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gains and people are leaving way more
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reps in the tank than I think they
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should be and in that study I think they
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basically found that I think something
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like 20% of trainees were leaving 10
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reps or more in the
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on the bench press and so this is just
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not enough exertion I think to see
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significant hypertrophy even if the rest
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of the stuff is designed in in the most
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scientific and most optimal way so I
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think that you need to to work hard you
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need to have a mindset that's going to
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allow you to go in the gym and put in
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that work and in all of my training
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experience as an athlete and as a coach
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I've never really come across a routine
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that's so optimal on paper that it can
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allow you to get away with having to put
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in the work so I think that is a general
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guideline you basically I don't think
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want to be leaving a whole lot more than
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three maybe four reps in the tank for
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most of your sets so basically what this
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means is you think you could have gotten
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three more reps with a certain weight so
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let's just say you're doing a bicep curl
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let's say you go to two fifteen reps and
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then you can't possibly crank out that
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sixteenth rep that would mean that you
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have no reps left in the tank if you
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were to stop at rep 12 that would
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basically mean you have three reps in
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the tank I don't think that all sets
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should be taken to failure I think that
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failure training should be reserved for
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specific circumstances and those
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circumstances are here so I think that
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training to failure meaning you can't
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get another rep even if you tried should
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be saved for basically your last set of
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the last exercise for a given body part
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so let's say you're doing chest training
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and you've got the flat bench press and
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let's say the incline dumbbell fly to do
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you wouldn't take any of the benchpress
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sets to failure you would probably leave
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at least you know two maybe three reps
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in the tank and then once you get to the
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dumbbell fly you would leave reps in the
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tank until your final set and then you
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would take that one to failure and this
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actually doesn't need to happen I see
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this actually probably more so as in an
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intermediate technique you could always
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be leaving a few reps in the 10
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but as long as you're getting within
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that certain threshold close to failure
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which isn't clearly defined but it's
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probably somewhere around three reps
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left in the tank then I think you're
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pushing yourself sufficiently hard I
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think that failure set should be saved
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for isolation work
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so basically heavy compound movements
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things like squats overhead presses
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bench presses deadlifts you shouldn't
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really be training to failure where you
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couldn't get another rep on those I
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think you should save it for isolation
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movements so these are single joint
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movements things like bicep curls tricep
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extensions lateral raises things like
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that and especially machine exercises
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things where you don't run the same risk
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of injury if you were to actually fail
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and then if you are doing compound
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exercises and approaching failure I
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think it's important to have a spotter
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just in general and this ties in of
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course with with the whole safety pillar
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of the ladder this is basically the
00:15:45
second rung here you have to apply that
00:15:47
effort in an appropriate way
00:15:49
that Doug and doesn't mean that all sets
00:15:52
have to be taken to failure and you
00:15:53
always have to go balls to the wall but
00:15:55
in my experience a lot of people
00:15:57
including a lot of beginners once they
00:16:00
have you know their form mastered and
00:16:02
they've set themselves up on a sort of
00:16:04
routine that is enjoyable or at least
00:16:06
they have enjoyment of the routine in
00:16:08
mind so that they can sustain their
00:16:10
program over time I think now it's a
00:16:12
time to get that mindset locked in where
00:16:15
you're going to be willing to apply that
00:16:17
effort once you get your routine set up
00:16:19
in place all right so now we're ready to
00:16:22
apply effort it's time to move on to P o
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P which stands for progressive overload
00:16:27
and prioritization so we're gonna get
00:16:30
into that next okay so guys on the next
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rung we've got P o P in the stands for
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progressive overload and prioritization
00:16:36
so progressive overload basically means
00:16:39
that you're doing more overtime
00:16:42
typically this will come in the form of
00:16:44
doing more weight or more reps and this
00:16:48
is the way people usually think of
00:16:50
progressive overload so if you're doing
00:16:52
let's say 100 pounds on the bench press
00:16:55
in week one
00:16:57
doing 105 pounds on the bench press Envy
00:17:00
2 for 10 reps each 10 reps and 10 reps
00:17:04
that would be progressively overloading
00:17:07
the weight if you're doing 100 pounds
00:17:11
the first week and then 100 pounds the
00:17:14
second week but you're doing 10 reps the
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first week and you do an extra rep so
00:17:19
you do 11 reps in the second week that
00:17:21
would be a form of progressive overload
00:17:23
and I think that this really is what's
00:17:26
driving progress in training if there's
00:17:28
no progressive overload in place you're
00:17:30
probably not going to see much
00:17:32
hypertrophy or you're certainly not
00:17:34
going to optimize your your progress and
00:17:36
this is the I think what's mostly wrong
00:17:38
with the whole muscle confusion concept
00:17:41
where you have people changing things up
00:17:43
so frequently that they lose sight of
00:17:45
any kind of progressive overload now I
00:17:47
will say this isn't the only way to
00:17:49
progressively overload with weight and
00:17:51
reps you can also overload in actually a
00:17:54
bunch of other creative ways and I've
00:17:56
linked a good article on this in the
00:17:57
description box below if you'd like to
00:17:59
read it but quickly you can also
00:18:00
overload efficiency one way to do this
00:18:03
would be to maybe use the same weight
00:18:05
and use even the same reps but you just
00:18:09
sortin your rest period between those
00:18:11
sets so say instead of resting maybe 2
00:18:14
minutes between sets you dressed only a
00:18:17
minute and a half and as such you're
00:18:20
making your workout shorter and you're
00:18:22
also making it a little bit harder
00:18:23
because you don't have quite as much
00:18:25
time for recovery between sets that's
00:18:27
one way to apply overload you can also
00:18:30
overload exertion so one way to do this
00:18:33
would be by say slowing down the tempo
00:18:35
of the movement so say you're doing 100
00:18:38
pounds here in week 1 and we - still
00:18:41
doing 100 pounds but now you're
00:18:43
controlling the negative a little bit
00:18:45
better so maybe instead of having a 1
00:18:48
second negative now you have you know a
00:18:50
second and a half or a 2 second negative
00:18:51
and that's something that you can't
00:18:53
necessarily measure quite that closely
00:18:55
and I don't think you need to but
00:18:57
certainly I think you can overload full
00:19:00
or overload lifting tempo in this way
00:19:04
as long as some overloading stimulus is
00:19:06
in place I think you've got the main
00:19:09
thing covered so prioritization I
00:19:12
covered here mostly because it creates a
00:19:14
neat acronym that's fit to make pop
00:19:17
wrong over here but I do think it is a
00:19:20
very important thing that a lot of
00:19:22
beginners don't realize or they tend to
00:19:26
neglect the importance of it and it ties
00:19:28
in very closely to the concept of
00:19:30
specificity but the main idea here is
00:19:32
that you want to prioritize according to
00:19:36
what your goals are so if your goal is
00:19:38
to increase your bench press then you
00:19:40
need to put a focus in your training on
00:19:42
increasing your bench press it sounds
00:19:45
very commonsensical but you'd be
00:19:47
surprised at how many people run just
00:19:49
generic bodybuilding routines but then
00:19:52
they may talk to me and say that they
00:19:53
really just want to improve their bench
00:19:55
or they want to improve the size of
00:19:56
their homes and so depending on what
00:19:58
your goal is is really gonna dictate
00:20:00
what it is that you do up here and I
00:20:03
think that in order to really hone in on
00:20:05
those goals you just have to get very
00:20:06
specific now in practice one way to do
00:20:09
this I think is bribe by prioritizing
00:20:11
what it is you're trying to develop and
00:20:14
so the simplest way to do that is by
00:20:16
training it early or first in the
00:20:19
training session let's just say you have
00:20:21
a lagging chest on your upper body days
00:20:23
it might be a good idea to train your
00:20:25
chest first because we have a lot of
00:20:28
research showing that you're stronger
00:20:30
earlier in the workout so that's one way
00:20:32
to prioritize you can also prioritize by
00:20:35
training that thing that's most
00:20:37
important for you to develop early in
00:20:39
the training week so maybe after a
00:20:41
weekend say you've had that chance to
00:20:43
recover if your chest is your weak point
00:20:45
hit your chest
00:20:46
earlier in the week after a rest day or
00:20:49
you know if you have general fitness
00:20:51
goals but maybe your primary goal is to
00:20:53
build your chest you may want to at
00:20:55
least space at apart from say a heavy
00:20:58
leg day so that you're not feeling
00:20:59
really fatigued going into that chest
00:21:01
workout so those are just a couple
00:21:03
examples of how you can apply
00:21:05
prioritization through the principle of
00:21:07
specificity
00:21:08
and that's really all I have to say
00:21:09
about pop progressive overload is I
00:21:13
believe the single most important factor
00:21:15
driving hypertrophic adaptations and so
00:21:19
this is a very very important one and
00:21:21
once that's in place now we can start
00:21:24
talking about things like training
00:21:26
volume training intensity training
00:21:28
frequency exercises lifting tempo rest
00:21:33
periods training splits and all that
00:21:35
good stuff and so we're going to cover
00:21:36
that in part two of the fundamentals
00:21:39
series well that's gonna be a wrap for
00:21:41
this one guys I just want to thank you
00:21:42
for watching
00:21:42
a little bit more of a different style
00:21:44
of a video from me a little bit less
00:21:46
scripted a little bit less edited but I
00:21:48
hope you guys really like the series you
00:21:49
can let me know what you think in the
00:21:51
comments below if you have any questions
00:21:53
I'll do my best to be active down there
00:21:54
in the comment like the video if you
00:21:56
liked it subscribe to the channel if
00:21:57
you're new and I will see you guys all
00:21:59
here in part 2
![Developments in DAR-AL-ISLAM [AP World Review—Unit 1 Topic 2]](https://ruhnrawpgxrzdrgaohnf.supabase.co/storage/v1/object/public/images/video/O9P1TaBnhg8/thumbnail.jpg)
