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