Training Volume and Fiber Type Genetics

But if we look at experience in the gym, and then we also confirm that with the literature, there's a high and low for everything. Let's look at training volume. If you look at most of the studies on training volume, the 60% of the gains you make is within like the first four to five sets per muscle group. So it's like, okay, if you go to say 10 sets, you get roughly like a 20, 25% increase. So you start hitting a law diminishing term. Is this a per week or per week per week? So if you were going on, on, and this is strictly for hypertrophy, if we're talking strength development, we have a slightly different conversation, but strictly for hypertrophy, If we look at anywhere from zero to 20 sets per week per muscle group, we know that the vast majority of all the gains is in the first four, five, maybe six sets. That doesn't mean that more sets isn't good. It just means that you have to recognize that there is a law diminishing return So the first four or five sets is like this And the next five or six sets is like this And then the next 10 sets is like this It's not like you're not, it's not like you're not making improvement, but every category of set volume, you go up, you get slightly less percentage of gains. And then you also have more fatigue and you're building more fatigue. Right. And, but everybody's going to need something different. Yeah. If you might, you may be somebody that can grow crazy good on five sets per week. You might have another guy that does need 20 sets to continue growing. I, uh, my genetics says that I have mainly slow twitch fibers. I have muscle muscle performance impairment. So basically my fast twitch fibers, maybe I just don't have as much of those or something like that. But I've not looked into the genetic stuff for that. Um, but I mean, it is a thing. It is a thing. Um, everybody's built different. See, I'm on, I'm on the opposite side. Like I'm basically all fast twitch. so if you and i did the same training program we're probably going to get similar but very different results like for me for you like five sets of 10 to 12 might be an optimal scenario for you which is 10 sets of five is going to be better for me so if i did a high rep traditional you know bro-tastic bodybuilding workout i actually just get smaller and weaker wow but if i train like a power lifter i grow wow yeah it's just it's the difference between people's you know muscle fiber makeup yeah i trained um i did like sets of i did sets of like barbell squats when i was younger i would just use i just start my leg workouts with basically sets of six to eight on on uh barbell squats just because i like to put four plates or more on it and have people be impressed by it yeah and then um i never feel like i fucking grew my legs and then as of recently i've been training i've been like focusing on more leg press movements with more volume i've been doing leg extensions with maybe at least 15 reps slowing the eccentric um more sets but less fatigue and my legs have grown a lot more so i guess it for me at least the uh the whole like slow twitch fiber thing. Like I can see how I need to actually like vary my training base off of what my genetics are. Yeah. Well, and that's the thing that as a coach, you have to recognize because the literature says one thing, but then you start training people or you train yourself and you're like, I'm not actually making that good of gains doing it the way science tells me I should. So then you try, maybe I try something on one outlier side or the other. And you find that when I moved to the outlier side, that actually worked really good for me. You try the other outlier side and man, that worked really bad for me. But anytime we look at like general population, what's, what's basically an average for everybody, you can look at it like a bell curve. Most people are going to be in the 70% and the inside of that bell curve. So if they just follow traditional, um, or, or even contemporary evidence-based practices, they're probably going to see really good results, but you are going to have 15% on one side where that doesn't do anything for them. 15 on the other that needs something completely different as well. So this is kind of the argument I have when people go evidence-based stuff. Not everybody fits into the study. You're always going to have people on one side or the other that need something that's different, but they kind of figure that out through trial and error, which is what everybody did in the 50s and 60s and 70s before exercise science was a thing. And exercise science has never really catered to bodybuilding except for the last 10 to 15 years. That's when you're not going to find a lot of bodybuilding studies from decades ago. They don't exist. yeah and i think the same thing can be said about peds which is why i don't think everyone should keep making some generalized assumptions yeah um but obviously it's only like in the comments of reels from fucking dumbass people that yeah we'll say that shit but at one time scientists said that that anabolic steroids didn't cause muscle growth yeah you go back a little over half a century ago they go they're they're pointless they don't actually put on muscle size and bodybuilders go well let's try it out and they went holy fuck these things do work i think that's why it's cool to have like people that are transparent and talk about their experiences straight up whether it's good for them or not though because like you see so many differences like me for example uh i i like fucking enjoy halo testing like i feel good off that shit but i know most people feel fucking crazy when they take that shit i i love halo testing oh yeah but i don't want to go to jail like when i was powerlifting i tried halo a couple of times and and it just made me fucking headbutt a stack of weights and i put a gash in my forehead and i went yep no i'm not doing this again it made me so hyper aggressive oh damn yeah so i was like yeah this isn't worth it yeah that's what i mean is like it doesn't make me aggressive i mean i only took it like during peak week so maybe i just didn't have enough energy to be aggressive but you're a pretty chill guy too so i been told i a chill guy um and so normally like i at least now when i was younger and when i first started taking pds like i first started injecting myself like maybe I don know it was like 2021 2020 And it was like yeah it wasn really too long ago but when I first started injecting myself um, I, I was having like some fucking mental issues, some crazy shit going on. But now at this point I'm a lot more calm. But for example, when I took trend for the first time for this prep, because honestly, just cause I wanted to finally experience what it was like and be able to talk about my experiences, titrating from 50 to 100 milligrams, I had no effect. I didn't feel anything whatsoever. When I touched it up to 150, I did start feeling stuff. But I think what really hit was when I took it for more than five weeks and it was like towards the end of prep, like peak week was coming around. I think what happened was the fact that I was so low in energy for the last two weeks of prep. You get really irritable in general from being low energy and it's like all these things that are on your plate, all these things that are mentally stuff that you have to take care of feels like a fucking i don't know train on your lap yeah and so uh i i just the trend hit hard even though it was only 150 milligrams i feel like it just made me feel a lot more irritable and aggressive about the fact that like i don't want to do anything right now because all i want to do is lay down you know i just don't want to do anything yeah so um i think uh maybe for me i don't know about other people but 150 exacerbated how i felt at that time, which was like, I have no energy. And I feel like around, around 150 is where you're really going to start seeing the results from trend if you want really noticeable results. Yeah. But again, it's also, once you start getting at 150 to 250 territory, that's probably where you're going to notice the mood swings. And like you said, it's close to the end of a prep. You're already irritable anyways yeah so it's all it's just throwing fuel on the fuel on the fire yeah so to speak so like what it felt like when i got here in five weeks ago and i haven't been on anything in like five years maybe a little bit of anivar when somebody's like oh i've got here here's 50 anivar okay cool that's not going to do much yeah when your doctor decided to stab you yeah what's that when your doc decided to stab you um but like it hard to get when i go i i think I've got, I think I'm going to get hooked up when I go home. Cause I don't want to go back because when I got here, everybody knew that I hadn't been on anything and I was craving to get back on TRT. So I feel normal again. And so somebody brought me some amps and I was on like one 75, uh, I think it was in a date one 75 per week. And the first three weeks I put on 15 pounds. So then I talked to the friend, like, Oh, I got some shit. What do you want? I got some shit laying around i've never actually taken prima bowling um just for the fact that most like traditionally growing up prima bowling is difficult to find like real prima yeah and do you think in australia would be even like it just wouldn't be pure or it wouldn't be if you can even find it if you can even find it i think it's it's getting a lot better now because even like you probably you find parabolin now you can find the powder at least if you're willing to make it yourself like the chinese they're gonna you want it chinese gonna make it so they've up they've They've started making some of these compounds that you wouldn't be able to get for a long time because they just don't make them anymore. But my friend had some Primobol, and I was like, you don't want it? They're like, no, no, you can have it. Okay, cool. So I started 300 milligrams of Primo. I've never done it before. And, oh, there's a little bit of Tren laying around, so 105 milligrams of Tren a week and a little bit of Anovar. So I went from 15 pounds to 22 pounds. and now I'm going to go home like, oh God, I don't want to go back to where I was. I felt like Schmeagle, man. I felt like Lord of the Rings. Ah, precious. And I told my wife, I said, I'm going to leave Australia at 92 kilos. Expect me to come home at 102. And it's like, I've only been on like the extra stuff for about two weeks. So I think if you look at that, and that's not a small cycle but it's not a large cycle either and a lot of it's mainly you know stuff that's fairly non-toxic like primobolan right and i've never gone above like 200 milligrams of tests since i've been here so a lot of people think that they have to do these massive doses of stuff but if you put the right stuff together at low dose it's a it's a synergistic effect it's one plus one equals five effect yeah yeah um it's the same way i like see and take caffeine well actually not anymore I've been a little bit more addicted to caffeine recently but the way that I take nootropics and caffeine and other stimulants like alpha GPC and shit is like I'll take it on the day that I feel like I really need it so like say two three days of the week I have podcasts or I'm filming those are the days I take it and the base dose is always super effective for me so I've never had to titrate up and I think it's just the same for all medications but alpha GPC puts me to sleep what? yeah how? I don't know so my

My wife is finishing out her degree for clinical nutrition. So we now have access to all these pharmaceutical level multivitamins or vitamins and minerals and compounding stuff. So I ordered some alpha GPC powder from a compounding cause we're going to start compounding our own stuff at home and it's 500 milligrams per dose. And I was like, sweet, took that hour later. I'm almost passing out next day. I do it again, almost passing out. This is really weird. So I looked it up and there's a small, small percentage of outliers where alpha GPC actually makes you fall asleep. Damn. Yeah. That's kind of awesome. That's hilarious. It's wild though. I didn't know. I'm like, why do I feel like shit? But I took back in the day, trolls like big doses of shit. Like he would tell you to use massive doses. And we were taking like, I took like two and a half grams of alpha GPC and I stood up to lecture in Dubai. and about 45 minutes of lecture i went oh i gotta go i gotta go shit and i just ran out of the room took a shit just like completely everything in my guts just came damn yeah but that's the dose that seems to be best if you're going to train but the problem is if you don't train and you take that amount it's going to make you nauseous as fuck like caffeine six to nine milligrams per kilogram that's a big dose so yeah for a guy my size for our size it's like six to nine hundred milligrams cool if you're gonna work out don't take that and not work out because you're gonna get sick as fuck yeah yeah damn bro that's crazy at least you have a way to clean out your colon now that's it yeah colon cleanse alpha gpc high dose wait so um