 This is Mike with the 21 report behind the scenes in Orlando, Florida for the 21 convention 2017 10 year anniversary event. I'm sitting alongside Drew Bay Drew. Welcome back to the show Glad to be back. My pleasure. Yeah, it's been great having you once again, Drew So before we get into some questions, I've written down and was wondering if you could give a brief overview of your talk brief overview Brevity is not my strong point, but I'll try I talked about the biggest mistakes that most people make in their workouts and What to do to avoid those basically that exercise to be effective needs to be relatively Intense it has to be done progressively. It has to be done in a consistent manner. People can't be constantly and arbitrarily switching out programs or changing their workouts and that people need to Exercise with a volume and frequency that's appropriate to their body You know, some people can't tolerate as much some people need more time to recover and adapt others can do a little bit more more Frequently, but it's important that that be adjusted to the individual and that people need to You get adequate sleep and eat properly to support recovering adaptation And then the rest of it was just talking about the ways that people screw that up and what people should do instead So one thing I wanted to ask was What is your take on variety? Should people change up their workouts or stick with the same exercises a? Certain amount of variety can be beneficial in that if you only do you know a very small handful of Exercises it may not be as effective for all of the muscle groups as if you have a little more variety of exercises Some of which involve certain muscles more than others The problem is when people Arbitrarily vary their workouts and they just switch from one program to another or they randomly substitute exercises without really understanding why they're doing it there is a Popular but erroneous belief that you need to switch your workouts up every so often to prevent your muscles from becoming resistant to the exercises from preventing them from stopping adapting and This simply isn't the case a person could do the same handful of exercises for their entire life and never change those and as long as they were doing them hard and Progressively and consistently as long as the volume and frequency was appropriate for them They would continue to improve as long as their genetics allowed eventually With a small handful of same exercises you could get about as big and strong as as necessary It's just that with a little bit more variety You're going to have a little bit better little more well rounded development if your goal is not just general You know strength and health, but also Optimal physique development So there is some benefit to a small amount of variety But not in the way that most people think that you got to constantly switch up your workouts or change them every you know six to eight weeks or anything like that so if the goal is to increase strength Build muscle, which is what most men want to know how to do What in terms of nutrition? post-workout how important is the post-workout meal and also onto that question the timing of that meal not very a Lot of people like to talk about the anabolic window Say well, you got to get a certain amount of protein certain amount of carbs right after your workout Which is nonsense a lot of the stuff has more to do with selling people on pre- and post-workout supplements than it does actual You know need there is some benefit to it, but it tends to be Significantly exaggerated and the timing is not nearly as limited as people think it's not so much a window as it is a huge Like hangar door, you don't need to get a certain amount of protein and and carbs right after your workout You get a good-sized snack or meal within a few hours after working out you're fine Problem is if you tell people that then they're not in a hurry They don't feel like they've got to buy something right there at the gym or they don't have to have their shake or something with them If you tell them that they have more time then there isn't the same pressure to buy post or pre-workout supplements so a lot of it in fact most things related to supplements if You're getting any information at all on exercise or any information on nutritional supplements from a magazine Consider that the magazine will not Publish anything that might run contrary to the interests of advertisers most of the popular fitness and bodybuilding magazines are either owned by supplement companies or They depend largely on advertising from supplement companies for for their revenue So a lot of what you read in there is going to be skewed in favor of convincing people that they need to buy a lot of these supplements Or at the very least if there's any downsides, or if there's any You know just regular food alternatives. You're rarely going to hear about it So again most people get their supplement information from magazines or from websites that again are making a lot of their money Selling supplements, so you have to be somewhat skeptical of that if you want to know about this stuff You are better off going and reading some of the journals that have websites Nutrition and metabolism or you know some of the exercise phys journals you're going to find a lot more reliable information there You still have to look at who the authors are though and Whether or not there's conflict of interest. I'm not going to name names, but there are some some people in Unfortunately in academia that are doing supplement research that are publishing some nonsense There's one in particular. I won't name them But he's earned the nickname Midas Because basically any supplement that he's given to test ends up coming out golden the rave reviews It's the best thing ever and of course this guy's always You know got a hand in whatever company is paying him to test these things So you still have to be a little skeptical there But it's still overall you're better off if you really want to know whether or not There's benefits to a particular supplement go and look at the research not at the muscle magazines You're not going to get an unbiased honest Review of any kind of nutritional supplement from the people who are dependent upon that for their revenue But then again, even if you're reading about the stuff in the journals pay attention to who's doing the study and whether there's conflicts of interest What are your thoughts on intermittent fasting intermittent fasting? It can be a useful strategy for people who are trying to decrease body fat Who for whatever reason can't follow a regular eating schedule, but there is nothing magical about it There is nothing in particular about intermittent fasting that would make it any more effective in general in the long run than eating The same amount of food and types of food Distributed over a different Periods of the day if you eat three meals a day or you eat six meals a day or you eat one meal a day It does have some different physiological effects, but in the long run the differences are not as large People would have you believe most people you don't need to eat six or eight small meals a day You don't need to cut back to where you're just eating one or two meals a day Eat enough meals Frequently enough that it is practical for you to eat the amount and types of foods that are necessary for your goals And don't work worry too much about trying to follow a particular schedule Cool, what you eat how much is far more important than when and how often so true You're no you're no stranger to the 21 convention. You've how many times have you spoke now? I think this is my I want to say ninth. I'm speaking. Yeah How has this year's event compared to maybe the first time you you spoke in the previous years? What's changed? I think obviously the events grown a lot, you know, they're I think the first time I spoke It was maybe a two-day event. I Don't remember. I'm not sure but I know now I think it's four days and it seems every year it seems to be growing and Couple things that haven't changed. I always a great audience usually get phenomenal questions And you can really tell that people are thinking. They're not just sitting there just Letting it kind of soak in there thinking about what you're talking about and I appreciate that I prefer a intelligent and Thoughtful audience to one that just sits there and just says okay. Well, he says that so that's it You know, yeah, it doesn't matter who you are me, you know, or anybody else. Yeah, you want to Consider all that information critically and challenge it when it doesn't quite mesh with other things that you think So it's great. That's a good questions. It's more an audience. Awesome So if people want to learn more about you your work, where's the best place they can go? The best place they can go is my website. This is dubbay.com B-a-y-e.com there's almost 300 articles there right now on different aspects of exercise and health Mostly about high-intensity training. They can find my books there They can sign up for online training or consultations if they want more Individualized help with their workouts or that Awesome. So with that you can watch Drew's talk First on 21 University.com all by clicking the link below this video Drew. Thank you once again for being here. It's been great having you So this has been Mike with Drew Bay signing off for the 21 convention Thank you