 YouTube I'm my name is Mike man. Welcome to the channel 3sb.co man be a part of something yourself. We're in it We got a heavy squad day Whole day new low today kid 201 no no no no no no no 200.5 Look, they don't know it But I'm secretly added myself to the Barton Geo race and I'm whooping they ass Smoke bro smoke Bart's got that dad bod with a big old ass If you guys, I don't know if you can tell on camera Like I'm known for my dumpy but Bart's got an ass it's just King peach It's weird man Well and and like me and Omar started the whole peach gang shit like we've been on that well Isn't it the minions we were just talking about don't they have like a little asses? Yeah, Bart's like that like you could have whatever physique and then his ass is just kind of pop up It looks like fake movies, but on his tushy. Yeah, it's crazy See we got a little bit of squats probably try to go heavy backs a little stiff I actually slept I slept in for the first time probably in ten years I slept till like eight o'clock and then Pull catch a little pump in the back a little bit of biceps Let's do what we get into people like call it lazy and meme it but like if you're taking two to three minute breaks Like what else are you gonna do? You gotta sit down. Yeah, we got a bench at like every station in here on purpose like why wouldn't you? How do you put on your shoes you put on your shoes standing like an absolute psychopath? That's not it What should we do? It'll be sick if we were alive and we could make them choose a variation I'll just squat whatever the fuck like you know or like a wheel We spin to choose the bar and then chin to choose the variation or something I know I thought about Twitch stream and live more now because we could twitch stream with these And then wouldn't TOS us And it wouldn't mess up the a comment below if you guys want live twitch streams It would be fun because yeah, then I don't have to interrupt members We don't got to change the music and I'm sure we could attach that to a laptop or a phone Oh, we can attach to do a phone. It could be sick. I don't know. It's just a thought kids Yeah, so like a training frequency the main things we manipulate when we're training I guess there's four ish Exercise selection, which is like variations or what exercise you choose to do The volume which is like sets times reps times weight a lot of people just make it like on the internet They just talk about like anything being high reps high volume That's not necessarily the case because like ten sets of three is still pretty high volume The other ones intensity like how close to failure or how close to your one rep max Do we go how hard the movement is doesn't necessarily mean that you're fucking screaming at the bar and sniffing ammonia That's just like emotional intensity. We're talking about training strategies And then the other one's frequency how often do you train or how often do you do a lift? And like a hypothetical world. Yeah, like if you were fit enough Training seven days is the best now most people don't have Probably the genetics and the lifestyle to do that don't the transformation pick that throw on Instagram all of this Was done with just bare minimum. It's training three to four days a week. That's it I would say the average power lifters probably four to five times a week You can get a lot a lot of strength the average bodybuilders probably more like five to six times a week Because they have to pay a little bit more attention to calves and arms and stuff like that So they just have a little bit more exercises. They have to get done And I would say the average weight lifter not only do they train five to seven days a week a lot of times They have multiple sessions involved. What should you expand I hate and love this question The sad truth is that there's way too many factors to have an expectation Genetics training age sports background how you're eating how you're sleeping, right? What you should probably Know is coming after your training. Is that any kind of linear progression, right? So you've never trained before you start benching you're gonna be able to add five or ten pounds every single week Squat deadlift overhead all that once a year training in that's probably gonna disappear So this basic, you know starting strength five by five three by five and adding weight is gonna go away Things are gonna get a lot more difficult You should have gotten stronger if you took before and afters you should build some muscle Noticeable muscle in a year if you're eating protein and training you also have to know that yeah now It's gonna be time to like we talked about the last question kind of probably mess with that volume frequency You don't have to know it just find a program guys then training commas a bunch of free ones Follow one of those a little bit more frequency and a little bit more volume It's probably gonna be needed for you to continue to progress. I can't give you like a strength standard It's all bullshit right like there's some people that will train their entire lives and never be able to bench to 25 And then there's people that will train for a year and bench 500 pounds. That's just how the humans are made Yeah, I mean it's not that crazy. We think about I was thinking about this maybe like some crazy I don't do drugs with like some crazy, you know Joe Rogan type talk I was trying to think up because I love dogs I don't really like animals Bobby looking for to adopt the dog and you look at the variants in those little shits Right like you take a Chihuahua and you take like a st. Bernard and I do the same species It's just like a different race kind of but then when people say humans and I don't think we're that different But there's just differences in us. It's just how it is. It's the beauty that makes humans We're all the same. We're all different come down to Whether you're in a bulk or a cut Typically if you're cutting you're gonna want to probably get some energy in your system Just because your overall calories gonna be down you want to optimize your carbs cream post workout as much as you can It's not gonna be a deal-breaker if you absolutely hate training on a full stomach eat earlier or don't eat at all It's gonna be fine if you're monitoring your calories and eating enough the day before and the weeks before You're gonna be fine a lot of it is personal preference and some of that changes with age man You're boy getting old somebody your homeboy this week. I mean he thought he thought I was like 18 He thought I was one of the boys Look at me, man I know you have Botox or nothing, but back in the day When I only worked at home I've always kind of worked for myself, but I want to only work that home I'd eat a burrito at like 11 11 30 and then train at one or two every single day, and it felt great Now we train around noon in here. We get some of the morning work done noon content, and I don't eat at all So someday is nothing just coffee energy drink today. I had a protein bar nothing and then I'll go eat a big meal after this So yeah, a lot of its personal preference whatever helps you mentally whatever helps your stomach Yeah So if you didn't dig in we're squatting every day I'm in the gym and you should probably go back to the first video where I go into a little bit of history and what we're doing But like we just talked about when you manipulate variations and you manipulate volume intensity and frequency It's gonna be nearly impossible to have volume intensity and frequency all very high We get a just these dials so right now since my frequency is very high how often I'm squatting my intensity is high I'm getting close to one rep maxes or 85 and above percent my volume's got to go way down So I'm basically just doing one to two working sets just top singles or doubles every day Keep it as simple time than all the new homies gyms, you know corrupted in Alphaland. I have not been We'll probably try to go within the year obviously putting the blood sort in tears of not only visually creating this but physically building this gym than my number one gym Barbara Brigade is literally a second home Barton Geo or our blood family to me and I know these are like YouTube ones But like the truth is like these are the actual homies the other ones untamed strength Alan thralls one of my favorite guys Let alone in the industry, but on the planet. We used to train together every single day for years Love Alan. Those are those are the three go-tos until we go and tour corrupted in Alphaland Power build shout out to Colin C.T. Whitney man Philadelphia stand up I might have gone a little harsh in our last video on some of these new newbie lifters And a lot of that depends on where you live, right? Sacramento for those that don't know it's not sunny L.A. We're seven hours north of L.A. basically summer's tend to be 80 85 is the coldest day you're gonna get in the summer, right? We're talking 90s hundreds very often Maybe it's cuz I was raised, you know, my first strength condition coach was like a bodybuilding warehouse style gym We trained out with a bunch of football cats and after that as you guys know super training and barb-rubber gate and the places I've been I like working out in the heat I think it feels good on my joints feels good on my mentals as long as you stay hydrated. It's about it I understand winners, you know, you live in North Dakota or some shit. It's probably impossible to do You'd probably die summer times right now. What are we at? 93 degrees Noon honest like a man a little bit of sweat never hurt nobody Ladies and gentlemen, man brand new videos every Tuesday Thursday. Be sure to subscribe with this thing a thumbs up again Santa Clara Powerfest Expo August 13th. I'll see y'all there our meet September 10th and 11th open gym for everybody on the 10th The meat is open to spectators just small entry fee I'm selling like everyone to find me man. Be a part of something bigger yourself. We'll catch the next one