#37 How to Get Stronger Faster

Today we go over the topic of how to get stronger faster. We go over how strength is a skill and the best way we can improve upon a skill is practicing it!

We touch on the difference between general vs specific strength & conditioning.

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Transcript

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Welcome to the nerd out and work out. Podcast Cast Cast. What is up, everyone? This is Coach often here, coming to from hyper strength and conditioning here in sounds a California with your nerd out and work out podcast where we nerd out and work out and podcasts. And today we're gonna be talking about how to get stronger, faster. That's right. We're going to go over the one thing that you can do. Hey, you can adjust in your daily routine. And these are for beautiful horse working out already. Um, getting training and the urine a rhett. And these are for the people who I want to get stronger, faster. You're not getting strong fast enough where you feel like you're not getting strong ger fast enough to the pace that you would like it to be. Uh, we're gonna go over just like the basic principles and all the other stuff that's been gonna proven scientifically to help with this issue. Um, yeah, it's gonna be great. It's gonna be awesome is gonna be I mean, this is information that's been around in the industry for a while, but a lot of people preach it. A little differently. A lot of people preach it, um, from different perspectives. And I'm here coming to you from how I find it to help. Our athletes are clients kind of cutting through the noise. Ah, and all that fun stuff and all that and more. Probably some random stuff added in here and there. If you're listening to this, I hope to entertain and educate you at the same time. And if you would like to have more finished tips in your life with some fandom sprinkled in and out in some randomness with my voice, please follow whatever platform you're on. I heart radio Spotify Apple podcast, Google Podcast stitcher buzz product. Whatever platform Yuan give us, like, review us on reviews on the apple store, please. That would help us a lot. Review us somewhere. Please, Please, Please, please, please help us grow this organically. Um, I think we're honing in on our first official sponsor. Nothing crazy. Nothing crazy. We're not in podcast for the mullahs, but we're out podcast to make an impact in tow to crack a smile and help people. Whoever whoever's listening, I hoped at least crack a smile and help. Can elevate your your life, your daily life in one way, shape or form, whether you're commuting to work, coming home from work, listening to it while you're doing things that the TV or working out whatever. So, without further ado do how to get stronger faster. So how how do we do it? A lot of people, especially in the instagram world and YouTube world and the Interwebs. It's all about going hard. Go on to go home. Let's get sore, let's get soared, breakdown the muscle and then we could sleep. And then it will rebuild the muscle because that's where the magic happens asleep, which is true. I totally agree with sleep well, sleeping recoveries like one of the key ways to getting stronger. But people needs and understand that strength is a skill. If you listen to my previous content and other things strength, you will hear that I will be saying a lot. That strength is a skill. And how do you get better at a skill you practice, you practice. You practice when you practice more, your body will get used to them pattern that you are practicing that skill and when you practice more and you wrap more when you have more reps that you would eventually get better at this scale. So if its strength that you are trying to get Maur of, then you need to keep practicing strength reps The mastery! What was it? It's reps are the mother of skill. I think that's what it was. Our reps are the my master of Ah, what was it? Reps are the mother of mastery. I think I'm saying that wrong, but you got to get the gist of it. But how do we do that? You know, we do a CrossFit workout where we do like copious amounts of sets and reps and match the intensity. So with this So the way you do it as you increase the reps, you increase the frequency that you are training. That's right. You heard me. You increase the frequency of your training. If you're training three days a week, you trained five days a week. UAB, You bump it, you bump it a blast. And what about recovery? What about all this stuff? What about maxing out on all that fun stuff? So I'm to give you a little something, So let me give you something a little. I'm gonna give you a story. Little example from my perspective of how to get stronger. So out of 10 plus years of training people training people in seeing how the body performs, whether you're a male, female, young, old, the people who saw the fastest results and results I mean the light, crazy body transformation over time, reduced body fat. But even before that, just gaining strength, getting stronger, faster. The clients that I've seen that I have experienced this is handing total experience. All right, This is also covered by a lot of scientific studies. And you go I mean, go good Goto guru, scholar and look it up. But I'm just trying to let you know right now from experience The people who worked out more frequently who lifted weights or did the movement were frequently body weight, whatever saw the fastest results. But it wasn't even that they go. They went hard. These people who trained in these training sessions don't go hard like boss of the wall. 90% 90% 85%. 90% of the way. No, it was actually they did what they could. 70% effort RP seven out of 10 and I was inspired like this actually dawned on me when I was listening to one of Joe Rogan's, um, podcasts episodes about train frequency, and I think that this isn't talked about enough. This is why I'm talking about it. And when that episode was talking about howto work out correctly or something and they were talking about frequency and how people got stronger, um, the more the practice of movement and how being sore after a workout isn't necessarily a good thing, and you'll hear things about this. When you're a Nubian working out, you're going to be sore. You you're gonna tear microfibers. It's gonna happen. But to have the objective of always being sore after a workout hinders you from continuing to practice the skill. Let's say you had a crazy leg day squats and dealers. You maxed out and you actually went above and beyond. And then you're sore. The next four days you get so you get to work out. No, you'll hit legs again in like, three or four days. That's cool, I guess, but this is coming from moderate like not even know vis two intermediate lifting. I'm no Vista Intermediate. If you're an elite lifter, elite be leaked, then volume doesn't matter. Frequency doesn't matter right now because you've already mastered it. You've already put in the volume. You're ready. You've already put in the reps the frequency. Like how many times a week you're trained to get to this level of skill mastery. Then that's a different topic. That is a different episode. But for those of you were listening who are not in that top 1% echelon off elitism, then? Yes, this episode is for you, Dad. Siris, check your ego at the door. If you're listening to this podcast, chances are you're not super elite elite. And if you're super illegally, thank you for listening. I appreciate you. Thank you so much. But for those of you who want to know how to get stronger faster, you increase the frequency and you decrease the intensity. Why? Because you're gonna get more rounds practicing the movement. And when you get more rounds practicing the movement or practicing the movement of strength squad, bench, daily, snatch, cleans or whatever weight training Dumbo work. If you're getting into the gym 5 to 6 times a day, 66 days a week, hitting different parts of their body or just doing the same type of movements but doing indifferently but going to the point where you're not killing yourself. Over time, your body will adapt and get stronger and mastered that skill. Would you master skill? You get strong riding naturally, then your body can focus on building more lean body mass and all that. Take it. Take this way if you're trying to pull ups. I always people who asked me, and I shout out to Lawrence, if you're listening to this podcast, Uh, if you guys don't know, Lawrence is. He's the guy with the Big Mohawk who dances at the every quarter, or even the halftime shows that Levi Stadium for the Niners. Good buddy of ours. But I remember one time was like years ago. He wanted to learn how to do a pull up where you want to do more than 10 pull ups, I said. I think I told them all right. I think he's the one who told me this. I think he's the one who told me this, and then I tell everyone else this because this is this is a great example of frequency and being consistent. So great example. Example of volume and volume meaning like total amount of reps total basically total amount of work you've done on a movement that is, volume sets times, reps. That's your volume. And if you want to multiply the way too sure, But let's just in this case, it's times reps. So five sets of five bullets is 25 right? Cool. 25 Total reps volume. 25 attempts. Hey, you've practiced the movement and we're sitting pull up. So Lawrence told me it think he wants to do so many pull ups. I think one of his goals was yet to do more than 10 bullets, and he told me I didn't tell him. He had told me that he put a pull a bar on the doorway in his doorway to his room, I think, and his rule. His rule was that every time he walked through the doorway, I think it was his room or bathroom, either or it was the bathroom. But the rule of thumb was when he walked through that doorway, he had to do one pull up, whether it be a jump, pull up any centric pull up or just to get his chin above the bar or just a hang. He had to do one pull up and he did this every day. It was a rule of thumb, day in and day out, seven days a week. It was part of his lifestyle. He would pass through the door. He would do a pull up to jump pull up. If he was tired, he would do like any centric bullet or he would hang. Either way, he would find a way to practice the movement of the pull up fast Ford. One month, I think he was able to crank out 10 in a row from zero 2 10 He didn't kill himself every day. And I think of this time he was training with me, too, because we were doing other movements were doing this back one. Now that man, I was like Randy Space at another gym, but we were doing like summer workouts and all that fun stuff. But he he would do a pull up here and there, and one day if he showed up, he was cranking out five in a row 600 I started noticing. And then after that month, it was 10 in a row, and it was It's one of those things. And this is why I always say consistency beats insensitive. And it's one of those things. Always told people when they want to learn how to do a pull up and they want to do more than 10 pull ups, I say, Hey, dude, get a pull up bar, put in your doorway and make it a rule that every time you walk past it, you do one pull up, see where it takes you in 30 days, see where it takes you. You're gonna start thinking about ways to not enter your room or bathroom. Like maybe I didn't hold it a little early to go that much. I mean, yeah, he definitely challenges you to think a little bit differently, um, and and understand your your flow and what you're doing. But the whole point of that is that he amassed volume. So let's say that we have another person just like they're, uh, Lawrence. Let's say his name is Bob four. Karen, where this individual wants to do pull ups as well And they they do a 30 day. They do 30 days of training, but they don't really do. 30 days of trained agents say it in three days on it. Do you 10 pull ups kind like the same similar goal of Lawrence wanting to hit 10 pull ups. But instead of doing it every day in doing a bar in the room and practicing it, they'll just go. I'm just gonna work on the gym two times a week or three times a week hard, and I'm gonna go ball still. I'm gonna to do 10 pull ups. I wanted to 10 pull ups three times a week, and I'm gonna attempt to do 10 pull ups so I don't have to complete him, but I'm gonna attempt them. So this individual barber Karen, whoever you want to pick for this individual, but they're gonna do it three days a week for 30 days. So for four weeks, roughly three days a week, they're gonna do 10 pull ups or attempt to do 10 pull ups, so their volume for the month would be roughly Mmm. 120 pull ups. I know. I'm sly math of we at 30 30 30 wraps for four weeks. 128 120 reps. So they get 100 and 20 reps in 120 ribs in for pull ups. Let's say that Lawrence did five pull ups every day for 30 days because he goes in and out. You go in out of the room twice, so that's one. Pull a peach. That's two. You do it several times, and you let's go to up to five. So you did five pull ups a day for 30 days. His volume goes up 250 reps. So even if he wasn't going balls to the wall going hard core three days a week and sweating, he was easily did five pull ups a day, Whether it was e centric or loading or whatever or jump pull up, he amount he had. He practiced the movement 30 reps. 30 times, Maur or theater 30 more times. Then Barber Karen, who did it. You know, Boston of all three days a week. Sweating. Yeah, probably sore party didn't get down my dress, but hey, they did 120 reps, but But still, it's like if you watched if you I'm pretty sure if you saw their workouts on instagram you if you paired Lawrence's work out on Instagram versus Barbara Karen's workout on Instagram where they were going Boston. While you have the art, man, they're gonna hit their target, Ella, faster. They're gonna hit that goal of faster and you see, like Lawrence, launch a line. We just doing one pull up here and there, like five pull ups a day, like I know he ain't gonna hit it, but I guarantee you, the person who's gonna get better at the skill will be the person whose practice it Maur. So that is that is the way to get stronger, faster quote unquote being consistent, being consistent. We have this. We have this thing where we have to get and it's fun to like. We have this thing where we have to, you know, go balls to the wall. High intensity Noah and even may like did I called my gym hyper strength and conditioning. We want to go beyond. But it's more than that. It's more than getting crazy in the workouts. There's a reason why game if I my workouts and make it fun I want my members. I want people to come back. I want my clients to come back. There's a reason why I stress that we train clients 34 or even five times a week. There's a reason why stress to my coaches, it's not about killing our clients. It's not about killing our athletes. It's about connecting with them and making sure they come back. And they understand. Why are we doing what we're doing and how we're programming them out? There's a reason why I'm really big on programming out. Our clients are members are athletes. We have to have a plan. We have to make sure they're coming infrequently and practicing and practicing and practicing body weight. Body room is great, you know, practicing with a stick and then loading him with a barbell later learning credible stuff. We're being more open to different styles of strength in condition of fitness. You know, I'm not just a power lifting that we're just not a weightlifting focus that we're not just a body weight focus, Jim. We just actually incorporated more tie. For the next 90 days, we're gonna we have a coach that's actually doing Morrie Thai fighting is adding another element. But what does that do for Arjun? What does that do for our culture? It adds more variety as more fun and adds more reasons for people keep coming in to train to get better. And when these people keep training, keep coming in to do these random classes sometimes or just keep coming in and see what's going on, they're gonna squat, lunge, push, pull, lateral, rotate or jump or whatever they're gonna move. And the more times I can get people to come in and just have fun and engage and move, guess what? They're going to get stronger faster because they keep coming in. They're having fun. They're not. We're not going balls to the wall. And there will be days where we'll go balls to the wall. Trust me, there definitely is a time and place for intensity. Definitely, definitely, definitely. I mean, you definitely have to get after it a few times, but to keep up the behavior, that is the challenge. You could only do so much of the same thing for so long. How many times How many times have you seen people do one thing for so long you might have friends. This maybe you first for yourself. I'll give you a great example of a gym. In the beginning, we had just We start off in power lifting. We had condition classes, which is great, but we did a lot of paralytic stuff. It was like a lot of still, we attracted a lot of new people and powerlifting was new and we taught them power lifting and was great. And they did really well. But after a while, after after a year of just doing power lifting, you know, your body gets kind of tired of it, and people get kind of tired. It's kind of it is like three same movement every time. And that's okay. So what happens is we transition into weightlifting. We still had our power lifting, but then we transition into weightlifting. Now. We had both people combatants around this variety, and we lived in was a little different to you had, like the snatch movement, the clean injured. It was a little more technique focused super complex, putting a bar over your head and squatting with it or catching it. But it got people to come in into two to practice it more to engage with the coaching to engage with. What is this new thing? I want to try it out. How many times has that happened to you where you do something for so long? You just want to change it. I need it. I need to change. I need do something else. And then after we lived in, there's, you know, it happens all the time. Members like, I want to try yoga now. So we go to yoga, they go toe to do Pilates, where they do agree where they want to do fighting, whatever. Whatever it is people want to do. Well, guess what? They're still coming out there still being active. That is the key. That is the key. So if you want to get stronger faster, just keep practicing the movements and and And don't neglect your general conditioning, General. Yeah. And so So, um, another thing. Another thing that was a really great thing that I heard. Ah, was was. And it's being talked about, but yeah, there's there's general conditioning, the specific conditioning. Um, when people come two trained with us, you know I want to get it Doesn't matter. what sport. And here's the key. Here is the key. If you If you're in the shaving additional field, you have to be able to speak other people's languages. People won't come to you, and I'm gonna tell you like this, like other people's languages as far as a sport. Golf my tie. Football, baseball. You have to understand the terminology because when they come for the strength and conditioning, they're looking for general preparedness. They want general physical conditioning and strengthening so they can be better at their specific sport. It there's it's it's just common sense. A lot more. Ah, lot more Athletes are getting smart now and seeking out Shane thing conditioning because they know it's gonna help them. How does it help you? How does how does straightening addition actually help you in your specific sport? Well, if you do the same thing over and over again again, you get to the point where you mastered the skill. There's gonna be some muscles and some movement pans, movement patterns that are neglected because you're just so focused on a certain skill. So usually the most eerie a chain might be neglected. There might be muscles in your body that are weak because they weren't worked on as much. And they're the up. The muscles that are opposite of them are super strong, so that creates a little imbalance. And if you're super specific to something, you're super specific to something. There's definitely going to be an imbalance. It's rare that you're gonna have a fully balance out athlete. Onley fuel exist in the world. I can't name any of I can't name one on top of my head right now because that's how rare it is. But I'm sure that I'm sure they exist like anomalies like day. You're good at everything. Great. Good job. Maybe Judy move through. Maybe l I did it Super flexible, super strong, pre vast, you know, But but yes. Oh, so with, uh, with strength and conditioning, we, we, we, we we we help people get stronger. Bye. Helping them practice the general skills that every athlete should be really great at squatting, lunging, hinging, er, pulling, pushing, you know, and the rotating, bracing, absorbing force. That's a big one. That's actually another episode absorbing force. Um, lateral movement's Dalits. Very gross general movement. Things that happen across any type of sport. Whether you're curling golfing, you're fighting your power, lifting your strong men marathon, running, playing basketball. There's elements of these movements and any type of sport. Because we move for removing human body so strangely. Conditioning is based on developing your skill set of strength. Ah, full body strength and conditioning so that you're better prepared to get better at Maur to get better at your specific straight. We are reinforcing your foundation as an athlete. So when you go out and hit your specific sport, you are this just that much more fine tuned, like tuning a car right. By the same time, Shaving Edition could be applied to the everyday life people who are sitting at the office from 9 to 5 people who are not really active as much. Their foundation is shot. So what better way to build the foundation than to actually go to the people who actually rebuild foundations for everyone's building building foundations? There's no secret method. There's no orange theory F 45 there is no way D'oh! Scientifically back interval training to increase at post exercise oxygen consumption, by the way, has actually wait. When you when you actually lift super heavyweights like If you have a max out day or super heavy day, your excess post oxygen consumption is actually Maur. Then doing some type of circuit training. Um, there's definitely so our science studies that science studies. This definitely studies that back that up. But that's that's That's another episode that's actually taken from mind. Pump. Sal did a great episode on that. Um, yeah. So with with with with all that, um, bring it back, tying it all together, getting stronger, faster it's all about consistency. I know I always a consistency over intensity. I'm like a broken record, but I It's like people hear it one year out the other, but I truly believe in it, you know? And I got it. I got the saying, All right, I got the saying from, um from the people at 567 with Paul Reddick and them, um you know, uh, athlete necks like he's a good friend with Jeff Cavalier and all of them. But, you know, I did. I did. Ah, mastermind with them for a bid. And one of the biggest scenes that stuck with me is consistency beats intensity, consistency over intensity And if you look at all the themes and if you do your research and you look at everything kind of the studies and how athletes develop and even how people become successful, it is, it's just it's it's big underlying theme that people don't get. You have to be consistent. You have to be patient and consistent. And that's the biggest thing. I'm the most impatient person ever, and that was really struck me is I? I got to be more patient, So if you're patient, you're gonna be more consistent. Gonna be more consistent, you're going to see more progress. You see progress quickly, then, as opposed to just trying to go all hard intermittently. That's the key again. There's no secret method. Every time I talk to this podcast, I refer things like this Whole podcast was information that I've known for so long, but it's been told it's been talked about Joe Rogan's podcasts and mine pumps, podcast by Simon cynic talking about consistency and also this stuff like I'm just a conduit to this information. I'm not I'm not. You know, I'm not like the I knew this stuff, like, you know, like I am the I have put together this thought process of things in my method of consistency would help you like. No, I'm not selling a book. Eventually I will, though, uh, but for the most part, I just really, truly feel like this information is really point. It's really important. It's really it's really specific. It's really specific. It's it's consistency or intensity. It's how to get stronger, faster. You, you you work out more times a week, five or six times a week. Still allow for recovery. But don't go hard. You can go hard. I like the seventh week or something. You know, there is a time and place for intensity, but out of a 10 where it's super hard and out of a one out of 1 to 10 scale in 10 super hard and one super easy. Keep the training sessions at a 7 to 8. You're doing work, but you're not killing yourself. You do it consistently enough and you get to a rhythm and you don't stop. You're going to get to your destination. You're going to see improvement. You're going to see things. But now the key is don't be complacent, all right, don't be. Don't be getting so because you're gonna get to apartment Getting so good at it. The seven turns into a five or four. You're like I'm so big assistant. I'm doing my things like no, Still constantly. Still challenge yourself, but just don't kill yourself. Don't. Don't get to the point where you're sore for seven days because you can't. You just went balls to the wall. I've done that a few times the past few weeks. It sucked stupid 100 barbell curls and be in a blame Anthony for that. But, um Well, yeah, that is that is that episode for today how to get strong. How to get stronger. Faster. All right. So, again, increasing the frequency, Keeping it, Keeping it a seven out of 10. Maybe you could come out to eight. You can go nine out of 10 every so often. Like long gaps in between. But keep it consistent, you know, keep the volume up. Practicing the reps you keep practicing your practice, your master, the skill of strength. That's it. Squat bench, dead lift, snatch, clean jerks. And I'm not saying do fucking 20 rebs of one set. I'm just saying, you just slowly build up every day. You're practicing something every day and you slowly building you slowly add it up. That's that. So forget to please, like, subscribe its national The things ah, review us if you love us, If you don't, it's okay. Try to get better. Don't apologize. Be better. Um Well, yeah. We appreciate all the support. We appreciate everyone listening to this channel. It's growing. It's growing organically and I love it. Don't forget to Ah, check us out. Check out our gym out hyper strength and conditioning and check out the YouTube out too. Because I'm posting up movement videos and other videos and tips in there too. So, yeah, like the nerd out subscribed for nerd out a workout podcast follower like and then check out all the other things. Like, uh uh, our instagram Ah, hyper string. The conditioning instagram agency at agency Jim or at Coach Toloza. That's me. You could see all the weird things I do. Um, where you could check out our gym and sounds of California forever around. Hit us up. Ah, if you're a listener of the podcast will get you half off the drop in free. Can't do freebies anymore. Guys can do freebies. But again, everything else you know appreciate you listening, taking the time. And, um yeah, this is Coach Austin from hyper strength conditioning where their nerd out and work out podcast. And we will see you guys later. He buy a