Stubborn pecs, rest-pause for unilateral exercises, and more..ft. Dave Maconi SSD Abel 2024-05-18 | 0:00- Intro0:15- How aggressive should your deficit be for a mini-cut?10:00- Training volume hype26:20- How to train stubborn pecs33:00- How to rest-pause unilateral exercise
Why we should do cardio ft. Bryan Boorstein SSD Abel 2024-03-19 | Abel's Coaching and consultations:ssdabel.cominsta: @abelfitstuff
The natty or not roundtable ft. Natural Hypertrophy, Geoffrey Verity Schofield, Dave Maconi SSD Abel 2024-01-28 | Natural Hypertrophy, Geoffrey Verity Schofield, Dave and me (ssd abel) discuss what the noble natty movement has done to the fitness industry, and other topics that pertain to the topic of being enhanced vs staying natural. 0:00 - intro1:19 - what does the noble natty movement mean?8:26 - using steroids is always bad and never justifiable?13:43 - tangient on super smash bros14:50 - for whom is gear justifiable, continued19:15 - NH weighs in on this too 26:50 - would you use gear if there were guaranteed no side effects?35:18 - are natty or nots a net positive and are they ethical53:36 - good genetics vs being enhanced1:11:15 - do you have to come clean if you're using?1:27:09 - is bashing on gear users discouraging honesty1:34:40 - where can we find you?Abel's Coaching and consultations:ssdabel.cominsta: @abelfitstuff Natural Hypertrophy YouTube channel:youtube.com/@UCG-3rEW4IrDNa7-9iGByc2A Geoff YouTube channel:youtube.com/@UCObA5o3mcc1felIMAv6cukw Geoff's Website:verityfit.comDave's Youtube:youtube.com/@UCW-PI9YMJ6SXPiqXy2FYfLg
Staying lean while eating out? Dont make these mistakes! SSD Abel 2024-01-14 | In this video with an only slightly cringy title, I'm talking about my usual recommendations for eating out and not getting fat in the meantime. 0:00 - intro1:48 - the mindset behind eating out going wrong6:47 - having a plan thats specific9:25 - a useful mantra maximize enjoyment, minimize calories12:13 - don't go crazy with saving up calories14:39 - food ordering15:48 - calorie estimation is a restaurant can be a shitshow20:39 - when to compensate for going over your kcals22:10 - finding other things to enjoy besides just foodWebsite and coaching:ssdabel.commy book:ssdabel.com/book
The Psychology of Leanness, Delt specialization, and issues with science ft. Dr. Eric Helms SSD Abel 2024-01-07 | in this episode with Dr. Eric Helms, we are discussing a variety of topics:0:00 - cats and new years eve2:15 - Eric winning his pro-card and his contest17:59 - feeling more passionate about fitness when you're lean24:45 - fighting to keep your passion for lifting38:21 - Eric's delt and lat-specialization phase56:33 - Eric's high volume work1:14:58 - the recent failure meta-regression1:25:51 - why volume is so hot in studies (my usual question to everyone)1:38:30 - issues around science and the recent anti-science movement1:56:54 - Where can we find you?Website and coaching:ssdabel.commy book:ssdabel.com/bookErics's insta:instagram.com/helms3dmj3DMJ YouTube channel:youtube.com/@Team3DMJ
2023 Sucked - but lets make 2024 great! SSD Abel 2023-12-31 | This is the most low-key motivational video you'll ever see. It won't be super hype-y, but it will hopefully be helpful instead. 0:00 - 2023 sucked2:35 - if you want to make a change, the battle is never over3:46 - improve yourself so that you don't suffer needlessly5:26 - pick your gurus and motivators carefully8:25 - start with the recipe for failure10:03 - just don't do nothing 14:41 - think of what worked before18:29 - if you're not doing the basics already...then do the freakin basics22:40 - if you think you missed out or it's too late...relax24:41 - setting priorities and picking goals25:41 - how to know if you're on track27:58 - happiness is the meaningful struggle that makes sensecoaching and consultations:ssdabel.comMy book:ssdabel.com/book
If youre maintaining strength during a cut, youre LOSING muscle! SSD Abel 2023-12-13 | Or...are you? So I've heard, in certain posts on social media, as of recent. Let's look at this claim in a bit more detail...coaching and consultations:ssdabel.comMy book:ssdabel.com/book
Neck training, gains on low volume and more..ft. Alex Leonidas SSD Abel 2023-12-03 | In today's video, I have on Alex Leonidas, formerly Alphadestiny. We discuss several awesome topics:Time-stamps:0:00 - Alex's name and origins5:12 - will AI make coaching obsolete?9:30 - how Alex formed his training philosophies17:10 - back training talk24:40 - neck training talk26:30 - training volume talk 33:10 - Alex's training52:50 - more training volume talk and failure talk 1:04:08 - do you always feel very motivated to train?1:07:40 - burnout from making videos, productivity and life talk 1:27:18 - where can we find you?
The Fitness-Lifestyle Sustainability Tierlist - the neurotic, the hardcore and the sustainable stuff SSD Abel 2023-11-25 | This tierlists will detail which behaviours and habits are sustainable, which ones are just hardcore, and which ones are neurotic as F! coaching and consultations:ssdabel.com0:00 - intro1:23 - the tierlist explained13:22 - general daily food habits tier-listed26:54 - how you’re deciding to keep track of your calories42:39 - compensation strategies when eating out48:30 - physical activity (step counts, cardio, etc)56:55 - being hungry, being food focused, etc59:45 - appetite suppressing drugs, supplements, etc1:01:27 - coaches1:02:55 - conclusion + by my book + hire me for coaching
Biceps training without elbow pain with a simple technique modification SSD Abel 2023-11-19 | This is a reupload, accidently uploaded the wrong video, sorry folks! Hope you can get some value from this shorter format, I think I needed some new impulse too to keep myself excited about making videos!:)Some longer format content is coming soon, I have an awesome pod in the pipelines! Coaching and consultations:ssdabel.comMy training book:ssdabel.com/book
Q&A with Dave Maconi - Part II - most hated and favorite exercise and more.. SSD Abel 2023-11-04 | Time-stamps soon!coaching and consultations:ssdabel.com
Minimalist training is awesome - just dont be an idiot about it! SSD Abel 2023-10-15 | Coaching and consultations:jssdabel.comTimestamps in no time!
Time-efficient workouts, life-satisfaction and more.. Ft. Menno Henselmans SSD Abel 2023-09-18 | Menno Henselmans is back on the podcast after a long time, hope you dig it!0:00 - intro4:44 - social media platforms all going to shit eventualyl9:05 - what's the key to happiness according to research?17:55 - should everyone strive to be an entrepreneur?20:15 - has training ever become a chore for you?26:55 - doing circuit training in the gym, and pissing off others there30:07 - time efficiency with workouts32:30 - intensity techniques, are they as good as "regular" training?37:00 - why is high volume so effective in studies?40:30 - the recent failure "controversy" - where are we now?47:53 - Menno's recent injury and experience with physios50:25 - Where can we find yo? Coaching and consultations:ssdabel.comtimestamps are comin soon!
5 things I wish I knew when I started lifting SSD Abel 2023-08-15 | I'm so sorry for the lame title. Coaching and consultations:ssdabel.comtimestamps are comin soon!
For your next fat-loss diet, try these 4 things SSD Abel 2023-08-06 | Time-stamps coming real soon! Website and coaching:ssdabel.com
Training volume, progressive overload and failure training ft. Brian Minor SSD Abel 2023-07-23 | Bryan Minor is back on the podcast, everybody!0:00 - intro3:00 - Bryan became a member of 3DMJ5:40 - have you changed your thinking about progressive overload?15:15 - at what rate is it reasonable to expect progress and how do you break through plateaus?21:55 - how do you tell apart a plateau from acute fatigue masking gains29:10 - Bryan’s thoughts on high RIR training39:22 - why volume produces so much gains in studies (but maybe not in real life)?55:00 - a bunch more failure talk1:09:11 - where you can find Bryancoaching and consultations:ssdabel.comBrian's resources:youtube.com/@Team3DMJmyojournal.cominstagram.com/bdminor
Training volume during cutting, rep dropoff between sets and more...(Q&A with Dave Maconi) SSD Abel 2023-07-03 | 0:00- Do rep drop-offs between sets tell us how to adjust our training? 5:00- Would a drug that removes mental fatigue change the way we train?12:30- How low can you bring protein intake? 22:20- Reducing volume during a cutCoaching and consultations:ssdabel.com
Dieting after a long bulk, intuitive eating and more.. ft. Geoffrey Verity Schofield SSD Abel 2023-06-25 | Coaching and consultations:ssdabel.com0:00 - We are being extremely professional1:25 - Geoff’s diet6:19 - How far can you push your diet without counting calories?25:20 - Geoff’s “still natty” status35:07 - talking about forearms and other measurements50:42 - Talking about training splits1:03:34 - figuring out how much volume you really need1:07:22 - progression and progressive overload, how Geoff likes to go about it1:13:20 - the importance of having some performance oriented approach for muscle growth1:19:01 - back to progression1:27:52 - how much strength did you gain in the last 2 years?1:40:15 - Where can we find you?Geoff's resources:website: verityfit.comIG: instagram.com/geoffreyverityschofield
Should you focus on getting stronger when wanting to build muscle? - ft. Basement Bodybuilding SSD Abel 2023-06-13 | Another epic talk with Basement bodybuilding, timestamps are coming soon!ssdabel.com0:00 - intro1:50 - Proglem with back training - Basement's new video10:00 - more back talk 18:50 - strategies for designing splits22:27 - rules for supersetting things and pairing lifts32:50 - proximity to failure and the stimulus for muscle34:22 - strength and muscle growth, whats the connection?49:00 - simplistic advice about training and my amazing analogies1:05:00 - new studies on how failure is unimportant1:13:00 - training advancement talk1:20:30 - adding reps vs weight, whats better? 1:40:28 - where can we find you?
How Tay got lean with an active social life and with scale weight stuck mysteriously SSD Abel 2023-06-04 | In today's episode I'm talking with former long-term client Tay, discussing how he got lean while he maintained an active social life and pushed trough an immensely frustrating phase where the scale - at the time, for unknown reasons - did not budge for several weeks. 0:00 - is this Sergio Ramos?4:10 - how did you get into lifting and fitness?18:39 - running into mysterious water retention?26:30 - standardizing the diet fully to break through weird weight loss stalls34:10 - too many diet-food items can rack up calories annoyingly38:10 - being in a "dead-zone" with calorie intake (too close to maintenance)Coaching and consultations:ssdabel.com
Why workout-tracker apps suck so bad, except for Fitnotes (at least for android) SSD Abel 2023-05-31 | Light-hearted video about where my deep-rooted hatred towards most lifting-tracker apps comes from0:00 - intro0:58 - doing coaching again, just so you know1:30 - workout apps suck, generally, except for this one..2:52 -workout apps for "serious lifters"...really? 9:45 - what I want from a workout app11:28 - your app is missing THIS..?!?!12:28 - custom exercises and muscle groups16:11 - most tracker apps are simply not convenient enough25:00 - summary of my main criticisms and tips for future app developers33:33 - wanting to make money is cool, but don't be an idiot36:42 - epilog, reviewing some more workout apps and showing you the one and only FITNOTES.coaching and consultations:ssdabel.com
Bulked from 10% body-fat to 25% - this is what I learned. SSD Abel 2023-05-17 | In this video I'll reflect on my recent bulk/letting loose process, during which I went up to body-fat levels where I haven't been in years. It was educational for sure.. 0:00 intro0:28 my book is out!0:58 - my new perspectives on body-fat percentages2:35 - My body-fat levels for the last 2 years6:16 - Most of the differences of being fatter/leaner you will notice during transtion11:29 - having no restrictions with food turned out to be surprisingly underwhelming16:03 - gym performance19:00 - mood and energy levels22:45 - logistical convenience26:24 - sex drive27:23 - shitty food choices - a weiird thing299:52 - losing perspective on body-fat levels, fat gain and what it takes to get lean again31:29 - positive body-dysmorphia?32:26 - the way others see you: a surprising positive34:45 - dimiinishing returns effects of either being lean and being fatter 37:20 - With my 20% lifestyle, I could actually maintain a 10% physique as well (not with the 25%!!)40:38 - Pick up my book! Coaching and consultations:ssdabel.com
How I train without having an actual program/split - Flexible training explained SSD Abel 2023-04-25 | Timestamps coming soon!My book is still on presale! Preorder link (live until 29th of April)coaching and consultations:ssdabel.com0:00 - why flexible training designs are useful to understand3:55 - Different levels of being flexible with your training13:15 - "Freestyling" exercise selection26:10 - The 5 levels of training-split flexibility38:44 - Guidelines for the most "random" training split ever
How I FINALLY grew my arms (beyond 16 inches) SSD Abel 2023-03-19 | Timestamps coming very very soon!0:00 - intro + updates on my upcoming book!2:52 - 3 categories of arm development9:40 - indications that you can still grow your arms13:10 - how I changed my mind about arm training strategies14:11 - training volume17:22 - fractional volume from compound lifts?22:49 - exercise selection and technique31:00 - The Curl has no clothes - preacher curls and incline curls 41:45 - the biceps and emphasizing the "stretch"44:53 - triceps stuffcoaching and consultations:ssdabel.com
The first diet to 7% body-fat...ft. Humza Royan SSD Abel 2023-02-19 | Chatting with future star in the industry (fr though, lol) Humza Royan. Had the privilige to work with him on his first journey to shredded-level-leanness, and we talk over all of it. 0:00 - intro3:00 - what have you been doing before this diet?7:00 - Humza's past and genetic gifts17:00 - Talking about how the diet went and the strategy25:00 - activity levels and the mental aspects of getting peeled the first time31:00 - the only slip up Humza had39:00 - getting more neurotic during a diet44:00 - Ephedrine54:00 - strategy going forward, after gettin shredded1:07:00 - enjoying training again once you start bulkingNatty or enhanced talk1:36:00 - Humza is natural, but reddit does not think so. coaching and consults:ssdabel.comhumza on insta: @humzaroyanThe mentioned reddit threads:This one is with highly intellectual thinkers commenting reddit.com/r/moreplatesmoredates/comments/10fat9b/4_year_natural_transformation_1620_years_old/?utm_source=share&utm_medium=ios_app&utm_name=iossmfThese commenters are actually nice, interesting to see the difference in mentality reddit.com/r/progresspics/comments/10etuss/m20510_130lbs_160lbs_4_years_natural_physique/?utm_source=share&utm_medium=ios_app&utm_name=iossmf
Q&A: RP vs 3DMJ, The ideal home gym, and more... ft. Dave Maconi SSD Abel 2023-02-04 | Coaching and consultations: ssdabel.comTime-Stamps: 0:00- Too fat to bulk, too skinny to cut 5:20- Is it common for lower body to grow faster than upper body?11:00- What factor has led to the most growth? 12:45- When were you enjoying training the most? 18:45- How would you set up a home gym? 27:00- RP vs 3DMJ vs other methods
Arm specialization, progression for hypertrophy and more...Ft. Basement Bodybuilding SSD Abel 2023-01-15 | Highly informative talk (I hope!) with Basement Bodybuilding, one of the newer thinkers in our field. Lots of cool topics discussed!0:00 - intro3:11 - the secret of wearing the same outfit all the time9:55 - The main theme of Basement Bodybuilding's channel13:27 - discussing the nihilistic mindset in lifting vs more attention to detail24:18 - what were some of Basement Bodybuilding's influences in bodybuilding27:50 - higher frequency training and training volume34:54 - trial and error with frequency and volume38:40 - very high frequency training49:50 - distributing volume for muscle groups that are important to you54:08 - number of lifts per session1:02:42 - specialization phases for certain muscles1:07:22 - having an "arm day"1:24:06 - focusing on those muscles that give you the biggest bang for your buck with aesthetics1:30:47 - The Rep-Goal system for progression1:41:04 - Abel's preferred method of progress and how that compares with the rep-goal-system1:45:45 - specific biceps and triceps training techniques and exercises1:57:32 - where you can find Basement BodybuildingCoaching and consultations:ssdabel.comFind Mr. Bodybuildign here:youtube.com/@UCf33v9eZOy59r7HM44ni_4Q his insta: @basement.bodybuilding
Everyting (almost) I learned about back training in 2022 SSD Abel 2023-01-08 | My 2022 lessons on back training, my insane back training volumes and more..0:00 - intro1:42 - thoughts on the recent "optimal exercises" movement6:53 - back training is not just lats!14:03 - ...that said, some lessons on lat-training20:51 - the "issue" with pullups and chins24:52 - resurrecting respect for rows32:43 - my routine in recent times for back specializationcoaching and consultations:ssdabel.com
Bulking Roundtable, ft. Natural Hypertrophy & Geoffrey Verity Schofield SSD Abel 2022-12-11 | Yes, yes, folks, this is an epic roundtable over everything related to bulking, with fellow fitness YouTubers Natural Hypertrophy and Geoffrey Verity Schofield. Time-Stamps coming soon! 0:00 - Geoff and Abel chat a bit before NH joins3:41 - intro of the bulking topic4:40 - Geoff introduces how he talks about bulking and training during a bulk 8:58 - NH reflects on training considerations on a bulk13:21 - Delving into more training stuff with NH and Geoff28:50 - talking about the weight gain process, some talk about main-gaining too44:00 - NH touches on main-gaining and more weight-gain related things1:00:00 - Abel's way too long ramble-question about body-fat gain as a regulator of anabolism1:18:50 - Body-fat set-point talkAbel's Coaching and consultations:ssdabel.cominsta: @abelfitstuff Natural Hypertrophy YouTube channel:youtube.com/@UCG-3rEW4IrDNa7-9iGByc2A Geoff YouTube channel:youtube.com/@UCObA5o3mcc1felIMAv6cukw Geoff's Website:verityfit.com
The Bulking Tierlist - what really matters and what doesnt. SSD Abel 2022-11-22 | coaching and consultations:ssdabel.com0:00 - bulllshittig about the football world cup 1:09 - intro3:03 - introducing the categoriesOverrated things:5:10 - P-ratio8:42 - Fat to muscle ratio12:29 - perfect calorie surplusWorth thinking about, not worth stressing about 16:34 - macronutrient ratios21:58 - mini cuts26:47 - training periodization based on bulks&cuts30:34 - the perfect bulking timelineKinda important, kinda overrated35:21 - consistent surplus vs bolus surplus amounts41:39 - bulk to cut ratioImportant:45:55 - not letting your eating habits go to shit completely47:45 - choosing your social media influences carefullyVery important:51:42 - progressive training55:52 - being in the ideal (for you) body-fat range58:57 - actually gaining weight1:01:20 - check my website for info on coaching, consultations, etc ;)
Mike Israetels freaky leg press lockouts and one of my biggest life lessons SSD Abel 2022-10-31 | 0:00 - intro latino2:51 - Mike Israetel's lockouts, why are they scary?4:05 - Mike's response4:50 - What actually freaks you out about these videos? (its not the lockout)6:40 - Is locking out a "natural" thing?11:03 - Mike's lockouts on squats vs on leg presses and hack squats12:31 - The 3 options you have at the top of the rep and which you should choose13:56 - Steve Hall's hack squat is also locked out, but doesn't look freaky14:26 - Decelerating before locking out vs locking out forcefully16:16 - What you see on videos vs what's happening in real life19:20 - My most valuable lesson and how that can help us here21:35 - conclusion - just don't be so f***in smart coaching and consultations:ssdabel.com
For Muscle Growth, focus on the stretch!(?) - Milo Wolf podcast, it was kickass! SSD Abel 2022-10-23 | Timestamps coming soon!Coaching and consultations:ssdabel.com
Train your abs to have abs? - My response to Natural Hypertrophys ab training advice SSD Abel 2022-10-15 | Should you train them abs or just get lean? Let's talk about it!!0:00 - NH impression attempt0:15 - abs intro3:10 - we need more ab transformation case studies6:57 - more developed abs = more visible abs?8:57 - other muscles of the core should also help with visible abs9:29 - case study examples14:07 - compound lifts might not be enough17:03 - why you shouldnt worry about "thickening the waist"19:33 - realistic expectations 23:01 - I shave my abs on camera 23:47 - ab exercises24:20 - why not a fan of decline situps and why crunches are kingCoaching and consultations:ssdabel.com
Dave Maconi Q&A: Specialization phases, deloading, bulking strategies for advanced lifters SSD Abel 2022-10-08 | Another Q&A with Dave Maconi!0:00- Keep dieting or begin to lean bulk?6:15- What bulking protocol would you recommend after 25yr of lifting experience?20:30- Best way to deload26:00- Specialization phasesCoaching and consultations:ssdabel.com
I was wrong about bulking - this is what I think in 2022 SSD Abel 2022-09-24 | 0:00 - intro2:03 - Why I was wrong in the past (I think)5:07 - the ultra lean gains mindset7:08 - what I NOW think about bulking8:30 - the role of body-fat and why it's IMPORTANT to gain enough of it15:27 - what made me change my mind eventually19:15 - my failure with ultra lean bulks22:13 - summary so far26:46 - science is still in the dark on what the ideal bulking setup is 27:48 - the typical lifter timeline with bulking31:50 - the role of "holding on" to gains34:08 - who is actually gonna do this? Coaching and consultations:ssdabel.com
My take on the big genetics debate - Natural Hypertrophy, Alpha Destiny, GVS, Dave Maconi, and... SSD Abel 2022-09-16 | Couldn't help but comment y'all...0:00 - intro1:00 - this video is not about the science of genetics71:36 - why do people care about their genetics in the first place? is it irrational?7:26 - why are others annoyed by the genetics talk?8:58 - why then some people get annoyed when people say, "anybody can build xy type physique with hard work"?17:57 - talking about genetics can definitely be a copout, but when is NOT talking about it a copout?19:33 - what coaching taught me26:05 - the right message to send regarding geneticscoaching and consultations:ssdabel.com
Focus on Volume, Not Progressive Overload - response to Basement Bodybuilding SSD Abel 2022-08-29 | This is not a call-out video, just the (hopefully) beginning of a respectful discussion. Coaching and consultations:ssdabel.comBe sure to check out the video of Basement Bodybuilding, he has a cool channel!youtube.com/watch?v=t7Teg4O12VU&t=204s&ab_channel=BasementBodybuilding
Why youre stuck with your training and what to do about it SSD Abel 2022-07-28 | Today we nerd out about training plateaus quite a bit! Timestamps are coming soon, just at the moment I need to disassemble something in the apatment before midnight. 0:00 - mainly talking about George Michael, you might wanna skip it1:44 - actual intro of the topics2:54 - training plateaus4:00 - plateau breakers5:51 - your rate of progress is intertwined with the increments you have for your lifts9:51 - some interesting calculations16:35 - the unquantifiable aspects of progress23:24 - periodiztion and why it works?29:17 - microloading Coaching and consultations:ssdabel.com
Natural Hypertrophy - Gentlemens splits, programming strategies, YouTubing, and more.. SSD Abel 2022-07-17 | In today's episode, my recent favourite YouTuber, Natural Hypertrophy is visiting the SSD headquarters! It was an absolute blast...khmm...maybe let's use a different word there, it was a ton of fun talking to him! 0:00 - Elojutub!0:09 - NH's success on YouTube5:00 - Making YouTube videos - challenges, style, etc.10:00 - why NH remains anonymous 13:28 - Fanboyism and how your style dictates whether you'll have fanboys20:55 - Being natural and why this is so important to NH38:10 - What is the black-pill and why NH talks about it so much?50:57 - Where did you learn about lifting methods?57:36 - evolving rep ranges and evolving sets1:04:55 - progressive overload talk - how frequently do we look at progression1:07:08 - periodization and progressive overload talk1:13:36 - how to arrange supersets1:18:08 - training frequency per muscle group1:26:25 - autoregulation1:33:50 - how frequently you should do exercises?1:34:33 - NH meets Lizzy1:37:00 - talking about chin ups a bit 1:47:50 - Nucleus overload teaser 1:49:30 - where can we find you?coaching and consultations:ssdabel.comNH's channel:youtube.com/channel/UCG-3rEW4IrDNa7-9iGByc2A
How obsessing over leanness destroys young men (Breaking Beta podcast) SSD Abel 2022-06-29 | Snippet from my recent podcast appearance from the Breaking Beta podcast, where we discussed a lot of deep stuff, coaching and consultations:ssdabel.comFull episode:youtube.com/watch?v=vIMhxuJpKrM&ab_channel=BreakingBeta
Studies wont tell you how to train - but what will? SSD Abel 2022-06-27 | Studies won't tell us how to train, but what will? Maybe not the sexiest topic0:00 - how valuable are studies for telling us how to train1:30 - where exercise science is today15:00 - the problem of averagescoaching and consultations:ssdabel.com
Arm training, why bicep exercises suck and more ft. Dave Maconi & Bryan Boorstein SSD Abel 2022-06-20 | 0:00 - talking about arm training6:30 - low volume being as good as higher volumes11:07 - specialization phases and whether they work14:07 - why studies suck and lower volume training23:00 - more specialization talk26:20 - Natural Hypertrophy bulking transformation28:30 - some positive messages in the fitness world and how redundant they are Coaching and consultations:ssdabel.comInsta:@abelfitstuff
We rip Kassem Hanson to pieces (not really) with Dave and Bryan [Part II] SSD Abel 2022-06-12 | How did our attempt to challenge Kassem go? Were we going hard at him or did we wuss out? You can find out in this episode! 0:00 - Are "optimized movements" overrated?4:53 - what works for the freaks and what works for average genetics11:10 - fully shortening the muscle and its relevance19:37 - cheat reps and their validityCoaching and consultations:ssdabel.comInsta:@abelfitstuffKas:Kassem's IG: instagram.com/coach_kassemKassem's YouTube: youtube.com/c/N1educationKassem's website: https://n1.education/
How Thomas lost 30 lbs of fat in 11 weeks (by eating 1500 kcals as a 220 lb guy) SSD Abel 2022-06-04 | Time-stamps are coming soon!Thomas came to me for coaching, because he felt like he arrived at a crossroad with his health and fitness - he tried many times before, and he was ready to give it one more shot - and boy, did he give it one final shot! I can't take credit for his transformation, afterall I was only his advisor/cornerman during this fight - he was the one doing the work. You can have the best advice in the world, if you're not following it, it won't be good for much. Knowing this, he grit his teeth, and the results speak for themselves. So we decided to talk this over in over 2 hours. 0:00 - intro1:20 - Thomas's background before our coaching time19:20 - How to choose a coach that's right for you29:19 - Dieting on low calories and finding the motivation to do a tough diet39:00 - talking about the surprising benefits of low calories54:10 - when did you get into a flow with the dieting process?1:05:00 - how was the training process?1:15:00 - low volume AND low intensity work can produce amazing gains if you're coming back from a layoff1:19:50 - Loose skin after losing a lot of weight1:34:08 - transitioning to maintenance from cutting and what elements of the diet to shift1:47:05 - being purposeful with experimenting when you're maintaining1:56:10 - our plan going forwardCoaching and consultations:ssdabel.comInsta:@abelfitstuff
Our biggest muscle growth spurts and more ft. Dave Maconi & Bryan Boorstein SSD Abel 2022-05-22 | In this podcast episode we talk mainly training, but we sneak in some diet talk as well with Dave Maconi and Bryan Boorstein. Time-stamps:0:00 - intro and Abel’s Omar Isuf impression2:30 - Dave’s coaching experience with Steve Hall5:30 - Stubborn muscle groups12:44 - not growing in size but in vascularity18:40 - finding “small wins” in the gym at the highly advanced level20:04 - Abel’s muscle growth spurts22:04 - Dave continues to talk about finding small wins in the gym25:40 - Dave’s muscle growth spurts27:26 - Bryan’s muscle growth spurts30:25 - Why is progressive overload needed?41:30 - Structured program hopping to measure progress53:30 - Lengthed partials and standardizing them1:01:40 - Steve Hall feels nauseous from bulking on 4000 kcalsCoaching and consultations:ssdabel.comInsta:@abeltolift Dave's website:drdavemaconi.comYouTube:youtube.com/channel/UCW-PI9YMJ6SXPiqXy2FYfLg Dave's insta: @dave_maconiFind Bryan:evolvedtrainingsystems.com/bloginsta: @bryanboorstein
Whats the best workout split - Upper-lower vs Push-pull legs vs Full body SSD Abel 2022-05-12 | What's the best workout split? We'll try to see with a bit of a scoring system:0:00 intro3:02 - what makes for a good split?The splits ranked:6:45 - Bro-split20:43 - push-pull legs25:29 - upper-lower30:29 - full-body / hybrid splits39:50 - summarizingcoaching and consultations:ssdabel.com
Gravitate to your ideal body-fat% - this is my comprehensive blueprint SSD Abel 2022-04-26 | Coaching and consultations:ssdabel.com0:00 - intro0:30 - why "finding your ideal body-fat" in a mechanical way doesn't work2:20 - some disclaimersThe blueprint:3:54 - calorie/macro tracking? 6:59 - meal frequency8:10 - protein sources9:00 - high calorie items10:22 - example of a plate of food11:01 - mindful eating11:29 - social meals14:40 - hunger and satiety rating?16:40 - palate reset?19:19 - food selection summary21:47 - meal timing
Everything (almost) about failure training and reps in reserve (ft. Zac Robinson, Joshn Pelland) SSD Abel 2022-04-10 | Monster podcast episode with Zac Robinson and Josh Pelland from data driven strength on failure training, reps in reserve, and the importance of training "intensely". Can we leave 5 reps in the tank and get as good of results as if we trained to failure? We investigate this question from a scientific, anecdotal and logical standpoint. 0:00 - intro0:37 - how Zac and Josh got into the research over RIR and failure training10:42 - What training to failure actually means - is there a scientific consensus?14:25 - Is actual failure (missing reps) significantly different from just going to 0 RIR (0 reps in reserve)20:54 - autoregulating volume when training close to failure29:57 - so, what do you (Zac and Josh) think of the importance of going close to failure at this point? (we should have started with this)42:45 - at 80% of 1RM proximity to failure is not important anymore only repetition count?45:20 - beyond 5RIR, diminishing returns or no returns to train more "intensely"?50:12 - swinging in the other direction and advocating training super far from failure55:54 - is failure training never WORSE in research?58:40 - practical issues with very submaximal training1:10:55 - why do so many people spin their wheels and not get anywhere with their training if training close to failure is not that important?1:19:20 - progressive overload mysteries1:22:19 - training at long muscle lengths, how important is it?1:33:40 - prior "models" we had for muscle growth (which were more like FADs)1:40:11 - practical recommendations for failure proximity and RIR1:50:10 - where can we find you and your work?Coaching and consultations with Abel:ssdabel.comZac:instagram.com/zac.datadrivenstrength/?hl=enJosh:instagram.com/josh.datadrivenstrength/?hl=enData driven strength:data-drivenstrength.com
Signs that youre at your ideal body-fat level (and signs that youre trying to stay too lean) SSD Abel 2022-04-03 | How can you know if you're trying to staay to lean or this could be a sustainable body-fat percentage for you? To some extent this will be an experimentation process, but there are some telling signs.0:00 - intro3:05 - signs that your body-fat is sustainable6:50 - signs you're trying to stay to lean9:07 - difficulty getting into flow-state10:18 - too much stress over social meals12:41 - being less emotional13:46 - wanting to eat alone more15:02 - too much time exploring low kcal recipes16:24 - having to maintain unreasonably high activity levels18:20 - overly neurotic food tracking19:21 - having to be bloated to be satisfied from a meal21:18Coaching and consultations:ssdabel.com
