Barbell Shrugged - EMOM Aesthetics: Hypertrophy Training to get Jacked, Lean, and Athletic w/ Anders Varner, and Doug Larson - Barbell Shrugged #485

Episode Date: July 13, 2020

For a long time, training was the only thing that mattered. Everything I did in and out of the gym was designed to make me stronger. Those days do not exist any more. I am an adult, have kids, and a business to run.  My life no longer fuels my training. Instead, training fuels my life. But, that doesn’t mean I do not train hard, have goals, or value training any less. I still want to be jacked, lean, athletic, and get after it 3-5 times a week. I still want to be strong, look good, and get my metcon fix. Now, I just have to be more efficient, effective, and intelligent in how I lift weight. EMOM Aesthetics is the answer. This is the first program, since I found CrossFit, that has radically shifted my enjoyment and results in the gym. The program fits my life, builds muscle, creates intensity that mimics metcons without the beatdown, and keeps my strength numbers near lifetime PR’s.   Now, EMOM Aesthetics can be yours.   Barbell Shrugged’s "EMOM Aesthetics Bundle" is the most efficient, effective way to build muscle, stay lean, and athletic without spending 60-90 minutes a day working out.   What you get:   EMOM Aesthetics - 50 High Intensity, Muscle Building EMOM Workouts ($47) EMOM Aesthetics: Strong 30 - High Volume, High Intensity, Muscle Building ($47) EMOM Aesthetics: Arms and Abs - Accessory Program Targeting Arms and Abs ($47) EMOM Aesthetics: Abs and Glutes - Accessory Program Targeting Abs and Glutes ($47) EMOM Aesthetics: Breathe and Burn - Accessory Program to Burn Fat and Increase Metcons ($47)   Two Bonus Personalized Nutrition Resources:   Shredded Nutrition - 12 Module Nutrition Course, Meal Plans, Tracking Sheets, and Recipes to Lose Body Fat and Gain Lean Muscle ($147) OTC: Macronutrient Calculator -  Personalized Macro Calculator to get the body you desire ($97)   Total Retail Value $479 for all 7 Programs.   This week only, get all seven programs for $97, saving you 80% off retail.   Use code “hypertrophy” at checkout save 80%.    7 Programs for the price of 2 saving you over $382.   The "EMOM Aesthetics Bundle" is the most comprehensive muscle building training methodology for busy people that want to get jacked, stay lean, athletic, and not spend 90 minutes a day in the gym.   Effective and Efficient Muscle Building. High Volume, High Intensity Training. Target Arms, Abs, and Glutes  Increase Metcons and Burn Fat. Two Personalized Nutrition Programs.   SAVE 80% TODAY using the code “hypertrophy” at checkout.   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa ———————————————— Please Support Our Sponsors   Shadow Creative Studios - Save $200 + Free Consult to start you podcast using code” “Shrugged” at podcast.shadowstud.io   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.magbreakthrough.com/shrugged - use coupon code SHRUGGED10 to save up to 40%   http://onelink.to/fittogether - Brand New Fitness Social Media App Fittogether   Purchase our favorite Supplements here and use code “Shrugged” to save 20% on your order: https://bit.ly/2K2Qlq4

Shrug Family, the EMOM Aesthetics Bundle is here, launching this week efficient and effective training to get you jacked, lean, and athletic. We are giving you effective and efficient muscle building hypertrophy training, high volume, high intensity training, targeted arms, abs, and glutes, increased Metcons to burn fat, and two personalized nutrition programs, the EMOM Aesthetics program, the base, the original, 50 high-intensity muscle-building EMOM workouts. The EMOM Aesthetics Strong 30 is a higher-volume, higher-intensity muscle-building program. Two targeted programs, the EMOM Aesthetic Arms and Abs, as well as Abs and Glutes for your accessory targeting programs. And then the Breathe and Burn,

which is our accessory program to burn fat and increase your Metcons. Two personalized nutrition programs, the Shredded Nutrition Course, which is a 12-module course, meal plans, tracking sheets, and recipes to lose body fat and gain muscle, and our Macro Nutrient Calculator. So you can have personalized macros, knowing exactly how much you eat to need to eat to get your goal. Total retail value is $479 for seven programs. And this week only for the launch, you're going to get all seven for $97. That saves you 80% off the retail using code hypertrophy at checkout. Seven programs for the price of two, saving you over $382. And you can have this by heading over to barbellshrug.com forward slash EMOM bundle.

E-M-O-M bundle. B-U-N-D-L-E. Use the code HYPERTROPHY. That saves you 80% at checkout. Before we get into the show today, us talking all about the EMOM Aesthetics program, how we got here, and why you need effective and efficient strength training, hypertrophy-focused strength training in your life right now at the EMOM Aesthetics Bundle. We want to thank our sponsors over at Organifi, Organifi.com forward slash truck. That's where

you can save 20% on the green, the red, and the gold. Also, they've got some awesome immunity products over there. But the thing that I take all the time is the green, the red, and the gold. Also, they've got some awesome immunity products over there. But the thing that I take all the time is the green, the red, and the gold drinks. I take them in the morning, take them in the midday. That's the red. And then the gold I take at night. They also have a killer chocolate one, which tastes delicious. So if you take vanilla protein or if you even use the organic protein from Organifi, it mixes perfectly. It's delicious, but look, we're not getting all the micronutrients we need in our lives. We need more vitamins. We need more minerals. We need to have an easy supplement that allows us to get the micronutrients that we need in our daily diet. And that's why we choose Organifi. Not only do we choose it, but for three years

running, you have chosen that as your main source for micronutrients. So get over to Organifi.com forward slash shrugged. You can use the code shrugged, which is all auto-populated for you. You're going to save 20% on the green, the red, and the gold. Sunrise to sunset, the shrug stack. That's what I love to call it. Organifi.com forward slash Shrug. Friends, we're going to be talking about the EMOM Aesthetics Bundle. All seven programs that are in this bundle in today's show. Doug and I, we have found this program in our own.

We both started doing it without each other's knowledge because we just didn't have a ton of time to be training. And quarantined from running business, busy lives, kids. It's not easy. Cramming it all in. to be training and quarantine from running business busy lives kids it's not easy cramming it all in and we both started doing imam and aesthetics separate of each other this style of working out and on top of that we released the initial imam aesthetics program which is in the bundle it crushed we sold a lot of them a lot of people are doing this program because it fits their life.

People are busy. We don't have 60 to 90 minutes to be just in the gym cranking away on weights when we've got families, we've got life, we've got business, husbands, wives, and EMOM Aesthetics is the answer. People need more concise, efficient, and effective muscle building training programs, hypertrophy focused training programs. And that's what we have here. And that's what we built with EMOM Aesthetics. So get over to barbellshrug.com forward slash EMOM bundle. Use the code hypertrophy to save 80%. And let's get into the show. Welcome to Barbell Shrugged. I'm Anders Varner. Doug Larson in the house today on Barbell Shrugged. We're talking about, I'm going to call it a methodology. That means it's bigger and cooler than we ever thought.

But we're talking about EMOM Aesthetics. This week, we are launching the brand new EMOM Aesthetics bundle in the store. You can go check it out at barbellshrugged.com forward slash store in the bundles section. And what we are putting out is a higher volume emom aesthetics program it's brand new emom aesthetics strong 30 we are putting out two new programs targeting body parts so abs and arms as well as abs and glutes and then we are adding a metcon ebook add-on for those of you that love getting some finishers into your workout. And we're stoked about it because we have to actually tell the story of EMOM Aesthetics in that when we went into captivity, we didn't really know what we were going to be doing for training. And just because we're parents, we own a business, we have significantly less time,

and no babysitters are allowed, no nannies are allowed, no daycares allowed. And we all have families that are working. We had to figure out a way that we could train without having 60 to 90 minute training sessions and being at gyms. And we were both kind of doing EMOM aesthetics at the exact same time without really knowing about it. And then you put it on paper. And since then, it's been our best-selling program and the thing that I've stuck with longer than any specific training program in the past. How did you kind of come across, not come across it, but kind of like boiling everything down to essentials and then creating the program where was your where were you at when you started putting pen to paper on these yeah i mean traditionally we've had these these long-term

training programs that are you know big programs that go from from 12 to 18 maybe even 24 months and we have you know four or five or six of those at this point you can see those they're still in the store you can go to barbershop.com backslash. I think it's programs, I want to say. Or at least there's a programs tab at the top of the page to check out those six programs. And I've wanted to have a functional bodybuilding type program for a long time because, you know, once I stopped competing in weightlifting and stopped competing in MMA and I was just trying to feel good and be in shape and, you know, be lean and all those things um you know functional bodybuilding kind of started becoming more how i trained rather than just smash myself on on strength stuff all the time yeah there's still some strength stuff in there but you know i i slowly started making the shift in that direction and i think a lot of people do that they get done doing the crossfit

competitive weightlifting whatever thing and then you know they they still want to lift weights but they don't want to you know their shoulders hurt and and they got a back issue or whatever it is and they want to feel they want to feel good but still train really hard and a lot of people end up going into functional aesthetics functional bodybuilding etc etc and so i've trained like that for a long time but i'd never actually made a program for that very specific goal. And once quarantine and COVID happened, we decided to get away from the big long-term programs and do some of these short-term programs. And so that made a lot of sense in my mind to, okay, now is the time. The world is different. Prices is a heavy consideration because people have lost their jobs and and they don't know when they're the next paychecks coming and and all those things so

having the bigger more expensive programs i felt like we should put those on hold and make some more affordable products and so that's that's what we've been doing we're making some more affordable products you know very consistently for three or four months now and one of the first ones that that i made was was emom aesthetics because that was the program that I was going to do. You know, I'm stuck at home. I have three kids. You know, I have a two-year-old, three-year-old, and a five-year-old. And they're not going to school.

They're here all day long. I wake up early in the morning. You know, we're podcasting right now. It's, you know, 6 in the morning. And I get all my work done early and then maybe a little bit done during nap time. Watching three kids is tough to do by yourself. I have one and I'm

lost. How am I going to get it all done? You have three times less energy. Yeah. I mean, it's, it really is much more stressful than I ever thought it would be. Having, having three kids so close together, cause we had three kids in three years. And so, especially my older one is he's, he's very aggressive and I'm always protecting his little brothers from him. And so we needed a way to, for me and my wife both, to still train. But at the same time, not be gone for so long that the other one's stressed out watching three kids while I go. Okay, I'm going to go to the gym. I'm going to go to my buddy's gym.

And I'll be back in two hours. And so I came up with this structure for EMOM Aesthetics where five days a week, 20-minute workout is the whole thing, four movements per workout, and you just do basically five sets of all four movements. But you just do them back-to-back, A1, A2, A1, A2, until you do five sets of each, and then B1, B2, back and forth until you do five sets of each. The A circuit takes 10 minutes, the B circuit takes takes 10 minutes and you're done in 20 minutes and so you select your own

weights um you know we just alternate you know squatting and pressing squatting and pressing you know pulling and abs pulling and abs that type of thing that way um you get a lot of volume in in a very short period of time there's a heavy conditioning element to it but then we also still throw in some some more core training, direct core training, some direct arm training. You know, there's calf raises in there once a week and things like that. Like a lot of little stuff that you don't do

in most other functional fitness type programs that get neglected. We're added into EMOM Aesthetics in a way that it checks the box, but it's super, super efficient because you can be in and out of that workout, warmed up, trained, and completely done in less than 25, 30 minutes. Yeah. For me, when we went into quarantine, like I – dude, I've never – if you've been following me on Instagram or whatever,

I do these little – EMOM Aesthetics was actually when you started talking about it, it kind of kicked me into doing more of a morning routine just because I had, we start recording at 6.30 in the morning. And the last thing I want to do at 6.30 in the morning is wake up at 6.25, try and make coffee in a rushed manner, and then jump on a microphone for thousands of people to listen to me talk intelligently about strength training. And I did that like once or twice. And I was like, this is not the key to success here. Like, I haven't thought about training. I haven't, like, I don't want my first words to be recorded and like out to the

public. That's just, you put yourself in a really bad position there. And so I started waking up and it started out with doing like pushups and air squats. And then I started going into the gym, like my home gym, grabbing a barbell. And by the end of it, I just kind of created this little Diesel Dad 100 because I feel like right now everything I'm doing as far as training is just my ability to get into the gym, get a little bit of work done. I shouldn't even say a little bit. As much work done as possible in as short a period of time as I can possibly do it because I got to get back to either work or I've got to get back to family or I've got

to get back to husbanding. Like they're just saying I'm going to the gym for, so we ran, I also ran a poll in the, in our members only group and the average when i ask them like how long do people spend in the gym and everyone always says it's an hour but then you go well what about the commute to the gym they go well that's 15 minutes so you got 30 minute round trip in the car and then what about the time when you go to your locker and you're hanging out before class or you're like putting around in the locker room getting your your stuff ready. And like, you realize that people spend, if they're just doing a one hour long training session, they spend between two and two and a half hours in the gym.

And then you see people that have these like 90 minute long aesthetics training where they're doing full body routines. And I'm like, Oh my gosh, like that, that doesn't fit my life at all. I, I need to somehow figure out a way to compact all of that into a significantly shorter time period. So the methodology really went from like, I need five big lifts, squat, dead, not really bench press, but you could call it bench press. I just don't do that much of it. I need rows. I need pull-ups.

Like, you know, like the core lifts that you need. And then how do I add one or two accessories into it and get conditioning all at the same time? And that was when I just started putting it into EMOMs because I can break those up. Like you're saying, A1, A2. If I've got a little bit of extra time it just turns into a3 and then you can go squat accessory accessory you can go deadlift accessory accessory if you're doing a pull day it's rows pull-ups and then some sort of unilateral pulling exercise and the flow just worked out so much better plus Plus, by the end of them, I was totally gassed in that I was getting tons of really high quality reps. I was getting a lot of volume in, but not spending a ton of time doing it. like i wasn't doing my normal like i have to snatch and clean heavy and then i have to squat

heavy and then i can do accessory work and then it's 60 to 90 minutes have gone by and and this just fits my life so much better and we're actually like following really good hypertrophy principles like that's not it's not just a imam setup like The way that the program is structured, we actually get to follow real hypertrophy principles and do it just in a shorter format. Yeah, you're able to get the volume in, which is one of the key drivers of hypertrophy is just getting in enough volume. You're able to get enough volume in in a very efficient short period of time. And I haven't followed a very intense, long training program in a long time. And this is one of the first times that I actually stuck with a program that was written down on paper for the full block of that program in a couple years. So I did the full 10 weeks of the original EMOM aesthetics all the way through.

And a few things happened where I woke up every day excited to do it. I was never too burnt out. I was always tired. Where I'd wake up and be like, oh, man, maybe I shouldn't train today. I'm fucking tired. But then by the time middle of the day came around, I was like, okay. I'm fucking tired. But then by the time like middle of the day came around, I was like, okay, I can do it. It was like, it was like right on the edge of, of, um, how, um, beat up I wanted to be, um, in a good way where, you know, I'm, I'm, I'm very sore

throughout the week and you know, all the rotating body parts. Cause I'm kind of hitting each, each body part movement and movement pattern twice a week. But it's like, my legs would be really sore. My upper body would feel fine just that morning. And then I'd smash upper body. And then, you know, my,

by the time I got back to legs, my legs would feel fine, et cetera. And, you know, I put on in those 10 weeks, I probably put on at least eight to 10 pounds. Like I,

I was very intentionally trying to put on weight, which I've been promoting. I've been promoting it to everyone. That'll, that'll listen that I think quarantine is a great time to put on weight which I've been promoting I've been promoting it to everyone that'll that'll listen that I think quarantine's a great time to put on weight right you know you just if you have a garage gym you just lift weights in your garage and then you're you're at home all day and your kitchen's right there and your fridge is right there like now's the time to put on some weight yeah um if you're if you're able and uh but at the same time I didn't want to just lift weights and and not do any conditioning just because i just i just like to be in shape that's just a personal choice of mine but uh i found

something that that worked really well for my for the logistics of my situation with with family and being stuck at home but then also really check the boxes for for conditioning and and hypertrophy um in a way that I'd never really done exactly like that before and really enjoyed it. But did the, did that full 10 weeks and gained a bunch of weight. And, um, I, I like being a little bit heavier, uh, like I am right now. I'm like, you know, walk around two or five or, or so right now. And that, that seems to be the weight for me that, that, uh, I always feel my best at.

And so I was stoked to, to try to get back to this weight that I kind of prefer to be at by using this program. Yeah. My experience on kind of my nutrition hasn't really changed too much. Even with the travel and all that, that's kind of been like the biggest crux to all of the food stuff. I have not been home at all. It's been so all over the place.

But yeah, dude, I just love the fact that I get to... The biggest thing to me that's changed is that I now... I'm just at a stage where it's really hard to convince myself after four or five months of doing this program and doing these workouts where I look at like doing a heavy double or heavy triple like a heavy set of five and then resting for three minutes it just doesn't make that much sense to me right now I just can't see myself like i i know that for the health of my

my body and for the health of my joints doing a more hypertrophy focused higher rep lower weight program it it does the things that i need to do especially if the goal is really just to improve life and not just be a pure strength athlete like those those rep ranges and like the one three and five are really about building maximal strength and getting into like hypertrophy rep ranges eights twelves maybe even fifteens depending upon what exercises you're getting into like that stuff you're really just trying to grow larger muscles be stronger and and build muscle tissue which is really what i need to be doing for the remainder of my training like i'm definitely going to at some point go back to a pure strength focused block assuming my brain the the thing that

i recognize the most and i've it's like when you eliminate a lot of the ego that I recognize the most, and I've, it's like, when you eliminate a lot of the ego that goes along and you, with training sometimes, like, sometimes I feel like I, I've eliminated the ego. And then I find myself in the gym trying to like, squeeze out a three, three RM for the day. And I'm like, I haven't gotten rid of any of it. I'm still here trying to be the strongest human. That doesn't make any sense. No one cares about my slightly above average, mediocre front squat. No one cares. My knees cracking. It's like, I need to be doing lighter weight. I need to be getting just growing muscles and making sure that I'm strong and capable and lean and athletic.

And those are really the only things that actually matter in my training. And that's the whole mentality of training has really shifted a lot because I even try sometimes just to see, I'll like go throw on a heavy front squat or heavy back squat and my brain is like actually telling me you don't need to do this like I can I can feel my body just going nah so I get legitimately excited to do these EMOM aesthetic workouts because it just it fits the vibe so well of where I'm at what I need to be doing, and the actual training that fits me as a 36-year-old business owner, dad, husband. My training, everything in my life used to aid in training, and now training has to fit

into my life because there's just too many other important ass things. This just checks all the boxes for me. Right. There's a little bit of strength stuff in there. Most of it's very hypertrophy oriented. You know, you're selecting your own weights that hopefully land you between 8 and 15 reps per minute, which is per set. But for some of the sets,

it actually lists a percentage of your max that you're supposed to work with. You know, like every Monday, there's some type of squatting and it rotates every week. Some weeks it's front squat, some weeks it's back squat, etc. And the percentage of your max that you use will change every week too. So it might be like front squat at 60% and then the next week it might be back squat at 75%. You're just doing max reps with that weight. And the heaviest we get up to is 80%. You know, you're doing max reps for a minute, taking a minute off, doing max reps for a minute. You don't need to really do anything much higher than 80% with that structure. Again, especially because we're not going for true one rep max raw strength with this program.

This is a hypertrophy program and a hypertrophy conditioning program. You can think about it like that. So you'll do heavy movements with squats and deadlifts. And there's some cleans and Olympic stuff in there too one day a week just to keep it in your wheelhouse. And it's fun. I love Olympic stuff so I put it in there for sure because I just like doing it. But say on Monday, you squat at 70%. Say you front squat 70% and that is paired with, you know,

feet elevated ring pushups. And so you do max reps of 70% for your squats and then you do max reps of feet elevated, you know, kind of incline ring pushups, back and forth for five sets each. And then you'll move on to some type of maybe elevated, you know, kind of incline ring pushups back and forth for five sets each. And then you'll, you'll move on to some type of, um, maybe like a lunge, like a, like a barbell reverse lunge. And then at that point, you're, you're not doing a percentage of max. You're just selecting a weight. That's going to be really, really challenging that lands you between eight and 15 reps per leg per set. And that might take a little bit of a little bit of

guesswork, but it doesn't really matter that much if you just just slap on some weight and do as many reps as you can and then the next week you're a little more calibrated for if you want to go up weight or down weight yeah so you do the heavy squatting and pressing and then you do you know single leg work for volume you know paired with probably another press you know say it's say it's a you know dumbbell or kettlebell overhead press. You go back and forth for five sets each, and then you're done. And that's a bunch of big movements done back to back to back,

all moderately heavy in those hypertrophy rep ranges. So you get the volume and you get the conditioning, and you're done in 20 minutes. It's a fantastic structure. Yeah, I love it. It's been super cool. And one of the coolest parts that I've been playing with is how now that we have this structure that fits into life and how we can kind of take multiple goals and build it into kind of the format and the methodology of these EMOM structures and hypertrophy rep ranges and just putting it all together so that it doesn't, it's actually a high quality program. But

the Strong 30 program that we're putting out is like a higher volume program based off the same concepts. But instead of doing it in 20 minutes now we get to add a little bit more intensity a little bit more frequency and now we're doing 30 minutes i'm scared of 30 minutes because 20 minutes are yeah 30 minutes doesn't really sound like like much but the 30 minutes that you're doing uh dude, when most people think of 30 minutes, it's like they're doing a lift. They sit on their ass for three minutes. They're scrolling through Instagram. Then they do a lift.

Then they're back on Instagram. They're not doing 30 minutes of working out. It's really, really hard. A 30-minute Metcon where you're only using moderate hypertrophy type weights and you're doing max reps every set for 30 sets uh is really tough it's really really tough super hard granted not every single set is going to be squats and lunges like max exertion you know the last 10 minutes you might be doing you know lunges and bicep curls you know sometimes though the there'll be some single joint movements

in there just like that. So they don't, they don't like totally tax you from a cardio perspective in the same way that doing lunges and heavy squats do, but 30 minutes is a lot. And so after doing the, you know, the original 20 minutes for the full 10 weeks, there were times where I was like, okay, like I feel great, but I want to try a little more volume and see how that feels. So, you know, I made the Emom Aesthetics Strong 30 program, which is higher volume, you know, 20 minutes a day moved to 30 minutes a day. So it's 50% more volume, uh, which is, which is fairly significant. And it allowed me to program in some of the stuff that I didn't feel like got quite enough attention.

Yeah. You know, little stuff, like a little more abs. Like I mentioned calf raises earlier, but they're only doing once a week. Twice a week really is a better rhythm for most muscle groups. And so in little things like that, you know, slightly more Olympic stuff went in there.

I actually like the structure of Strong 30 slightly more because you have a little more time each day, so you don't have to break up your body parts, you know, over the course of three days because you can fit them into two days, that type of thing. So I actually like the structure slightly better, but it is more of an advanced program and it's uh it's going to be much harder than the the 20 minute version even though it doesn't sound like that much more well i like the 30

minute version because going like focus lift and then two accessories is kind of the sweet spot. I find that like one accessory, I end up repeating myself on that specific accessory. And then I don't get back to it fast enough, like the following week, or I'm just a little too beat down, or I don't have the time to train actually five days a week. So in that third day, you kind of get through all of your training and then you would want to do a full body on day four and five um to to keep the frequency higher but then it either doesn't work out or just five days a week is too much on my body and the 30 minute one when i think about structuring it as like a focus lift and then two accessories that is pretty much how you would structure a regular training session. You may add, depending upon who you are, how much time you have, your training age, your

biological age, the number of accessories you add on top of it really is like a function of your goal. But for being strong, doing a focus lift, and then having two accessories is it's pretty much the perfect flow adding a little bit of olympic lifting for speed power athleticism um and 30 minutes is just you know i i don't these i don't know why i always thought that 30 minutes just wasn't that much. Um, but now doing this program, 20 minutes is like 20 minutes is really,

really hard. 30 minutes is, is a total gasser of a workout. Yeah. Uh, here, here's an example, uh, of a 30 minute workout.

So, um, a one, a two B one B two C one C two. So, uh, A2, B1, B2, C1, C2. So you start off with, and these are all done by category. It's like there's an Olympic movement and then an angled press and then some type of a hinge and then a horizontal press and then some type of hinge accessory and then something tricep focused.

And that changes every week. Every week you'll swap out movements that fit those categories. So you get a lot of variety with it but you're still focusing on the same general idea and so a1 for one example is you know power snatch three reps at 70 percent of your snatch max paired with low incline bench press at 60 percent of your bench press max and then b1 is is dead, four reps at 6% of your one rep max. The deadlifts are actually, I feel like the deadlifts are a little bit lighter than you would be doing normally. Because with squatting, I put 70% for max reps. But with deadlifts, I put 70% for a specific number of reps.

Just to keep people from getting super fatigued in the middle of doing deadlifts which this is a total tangent but you know if you're advanced you can you can get away with doing max reps on deadlifts and not break form i i am confident i could do that just because i have a lot of experience and etc etc but i don't know exactly all the people are gonna be buying this program so i put it in there as a specific number of reps, just to make it a little more conservative to help keep people healthy. But you can bypass that if you want to and just do as many reps as you want. So anyway, back to the structure. A1 was power snatch. A2 was low incline bench press. B1 was deadlifts. B2 is ring dips. C1 was single leg RDLs, holding kettlebells,

10% of your deadlift, one rep max in each hand. So if you deadlift 400 pounds, now you have 40 pounds per hand holding kettlebells. And then that's paired with cable or banded tricep pushdowns. And then it'll fluctuate every week. So you're doing different stuff every week. The next week you're doing power cleans and then bar dips, then RDLs, et cetera, et cetera, et cetera. Yeah.

And inside the bundle, they're getting two additional add-on programs of abs and arms and then abs and glutes which is summertime people want to get their pump on i i made a joke the other day on instagram that every time i hear somebody's like leaving functional fitness like they have to make a statement about it and then it's like it's like i'm officially out of the cult i'm doing bodybuilding and the very first thing they do is like high rep bicep curls it's like just do the bicep curls everybody likes biceps just you can you're allowed nobody's stopping you you don't have to leave functional fitness functional fitness is cool bodybuilding school do it all just make sure you're you're doing the curls to make you happy.

You don't have to make a statement about it. If you're doing them in addition to all your other functional fitness training, then it's totally fine to do that. Don't just do curls. As a replacement. Yeah. Yeah, that's what a lot of people do. You grow up, you do crunches and bench press and bicep curls. That's like beach muscles.

Yeah. you do crunches and bench press and bicep curls like that's like beach muscles yeah if that's all you do that's bad but if you do a a full real functional fitness program that's well programmed um you know if it's well programmed you shouldn't need to add anything to it but if you but i was thinking about yeah to add bicep curls that's totally fine but that's what i was thinking about it like you see those things come across to like i'm doing this new program check it out i'm in bodybuilding now. And then you look at the program, it's like hammer curls, bicep curls. You're like, why didn't you just do biceps once a week just to feel good about yourself?

But now that we have the EMOM Aesthetics arms and abs and abs and glutes, what's going on with the target programs? We're going to take a quick break to talk about our sponsors over at Shadow Creative Studios. Call them up. Send my boy Yannick an email or just go to podcast.shadowstude.io podcast.shadowstude.io

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Well, you don't necessarily need to add those programs onto the Strong 30 program because I feel like the volume is plenty high on Strong 30. Those add-on programs, you could pair them with the original 20 minute version um and or um with whatever other programming you happen to be doing right now you know a lot of functional fitness programs they uh they don't program much in there for you know body part specific um uh targeting they don't put a lot of bicep curls like you just mentioned they don't put a lot of like tricep extensions they don't put a lot of bicep curls, like you just mentioned. They don't put a lot of like tricep extensions. They don't put a lot of like direct ab training. They don't put a lot

of like terminal hip extension, like hip thrust, like glute training, like all these, all these things have a place. And so if you have a program that is pretty good for many reasons, but you're like, man, I just want to do like a little bit of a little bit of stuff for my arms direct arm work and a little bit of direct ab work which a lot of people like those things like dudes want to have more volume and more size on on their arms and everyone wants to have nice abs and a strong core functional core stable core for for many many reasons and so that's a it's a two day a week add-on program that you just do in addition to your regular programming. That is just, in the case of arms and abs, two arm movements and two ab movements. And they fluctuate every week, just like you were saying.

One week might be regular curls, and the next week will be hammer curls, and the next week will be barbell curls or whatever it is. So every week the bicep curl category will switch where you have a slightly different movement. So you're not doing the exact same movement every week. So you get that variety component. But it's only two days a week, four exercises. So it's the same 20-minute format. But it's easier movements. You're not doing pull-ups you're

not doing overhead press you're just doing biceps triceps plus a little bit of you know maybe like hanging leg raises would be an example of an ab movement you know dumbbell side bends would be another like oblique focused ab movement lateral core those types of things are added in on the the abs and arms add-on program yeah those are actually the pieces that i end up trying to do like before we do shows in the morning um i i'm not gonna like load up a heavy barbell and try and do back squats before we hop on a show at 6 30 in the morning but i get all of that additional accessory work in just because it's not overly taxing. I'm not going to show up sweating on Zoom here. I can go inside and like make a cup of coffee without needing a towel in this 95 degree

morning out here in the garage. But all that stuff, like just the added volume, people don't do it enough and that's the beauty for me in all of the imam aesthetic stuff is that i can just layer this format into specific goals or into a specific way of thinking so that i don't have to take every single aspect of the training i don't have to look at the the training day as like a 90-minute day. It's, I can do 10 minutes in the morning at 20 minutes as my main focus training session. And then if I have a little bit of time in the afternoon where I just want to get some like movement breaks, I can go and do the arms and abs program. I can go and just, I can just go get a

pump whenever I want. And it doesn't cost me. I don't have to go to the gym. I don't have to sit there and like kill myself. Like that's been the real benefit to having all these little options and the structure to being able to build it out. Like the arms and abs stuff, you should be doing that. Well, that's when I um the morning stuff and then like additional glute training this morning this morning i hit some shoulders some front raises and then i did some single leg or some rear foot elevated split squats and it cost me about 10

whole minutes and that's kind of like just adding volume to your day and adding some strength training to the day, but you don't have to worry about it being like this full giant workout. Those, those each are like 12 minutes long, right? I'm sorry. 12 minutes long for what? The,

the EMOM asked the, the add on the target programs. Oh yeah. The volume on those, I just said a second ago that it's 20 minutes each, but you're right. The volume on the abs and arms and abs and glutes actually fluctuates week to week.

So you do three sets of each for the first week, so that's 12 minutes, like you mentioned. And then you do four sets the next week, five sets the next week, and then you cycle back and do three, four, and five again. So it's a six-week-long program where the volume stair steps three, four, and five sets every three weeks. So 12 minutes the first week, 16 minutes

the second week, 20 minutes the third week, and then that three-week cycle repeats for a total of six weeks, and the movements change and are unique every single week. So it's very, very quick to add into your program. And really, again, those two programs, the abs and arms and abs and glutes, they follow the EMOM aesthetics format, but they don't necessarily have to be paired with the original EMOM aesthetics program or the strong 30 program. I actually think those programs pair best with something that's, um, more functional fitnessy or pure weightlifting or pure power lifting. You know, like you could, you could pair those really well with the one-ton challenge as an example.

But a lot of those things are already covered in the original EMOM Aesthetics and definitely in the Strong 30 program. But the other one, Breathe and Burn, which, you know, your breathing kind of implies cardio. Burning is burning calories. So this is more the cardio-oriented cardio oriented conditioning focused, less of a lifting focus add-on program, um, pairs very well with the original EMOM aesthetics and, and with strong 30, where it's the same format, you know, four movements per day. Um, again, it's an add-on program. So it's two days a week. And an example might be like you do burpees and double unders,

and then assault bike and farmer's walks like that that type of thing where you're just doing cardio stuff it's not going to make you incredibly sore um you know you might do like bear crawls and then backward sled drags and then burpee box jumps and then and then you know run 200 meters and that yeah your four movements for the day so it's just it's mostly cardio stuff which uh which i, which I, I felt doing EMOM aesthetics for that full 10 weeks. Uh, there were definitely times where I was like, this is really awesome, but I would love to do some extra cardio. Um, you know, maybe if I trained in the morning with the normal program, then in the afternoon, especially since I'm stuck at home all day, I was looking for extra stuff to do. Um, you know, I would do some cardio,

something in the afternoon and that turned into breathe and burn yeah those i feel like this is how the imam structure kind of like got popular in crossfit and we're just really adding like uh taking that concept and adding a big hypertrophy focus to it um for imam aesthetics and then the strong 30 program with a little bit more volume. But, and then clearly the more targeting programs, those are very authentic to what we're doing here. But most people think about EMOMs in this conditioning format and setting up those workouts as like a conditioning piece for practicing movements in CrossFit, getting a lot of volume. But really it's like they're just doing Metcons on an interval that they're not just redlining for their Metcons. So this is like the, I think the piece that everybody's like accustomed to

and is aware of and comfortable with the EMOM format. This is the one that I don't do that much. Just letting everyone know, I'm not doing that much cardio. Someone actually asked me yesterday on Instagram and I started writing them this like super long thing. I was like, well, what do I do if I don't want to do CrossFit anymore? Am I going to lose the health benefits? And am I going to lose the conditioning if I just become like a strength athlete and I just lift weights? And clearly, there's like, I had to ask him like 10 different questions about his lifestyle and all these things before I could give him an honest answer.

But what I really wanted to do was like was like dude you should just buy this bundle that we're putting out because doing emom aesthetics either the 20 or the 30 minute one depending upon kind of like your life and how much time you have and then doing this breathe and burn one it handles all the conditioning it's two days a week right it's structured for two days a week but of course you can you can do it work out as close together as you want to um and really anytime somebody asks me about leaving crossfit what they're really in my mind saying is like i'm done doing all of this conditioning i'd like to just focus on getting stronger. And then they feel like they're going to lose all the conditioning that goes along with it.

And I can promise you, all you really need is like two days a week of getting your heart rate jacked up with a little bit of a focus on that specific thing. Like the majority of my cardio, it's just EMOM Aesthetics, the 20-minute original program. I don't really need anything extra. And then if I do, I just go run wind sprints out in my front yard, which makes the neighbors want to call the cops, I'm sure. Or I have a brand new rower that I row wind sprints on, or the equivalent of what you would call a wind sprint. And then one day a week, i go run for a long time but you don't need like so much cardio that you're every single day tapping the red line and feeling like that's that's like a really positive thing so focusing

on hypertrophy and doing these big or the the original programs and then adding on a couple days a week, like a focused conditioning aspect, really is, to me, the perfect flow for just being strong and athletic without having to carry that burden of every single day going so hard that one day you wake up and now you're thinking about quitting working out or quitting whatever the methodology is that you're using. Yeah. I think the best way to structure, since this bundle has all five of these programs in it, two of my preferred ways of doing it is to do EMOM Aesthetics plus Breathe and Burn, or just do Strong 30 all by itself. But I actually feel like you should do them in that order. Do EMOM Aesthetics with Breathe and Burn. You can not do Breathe and Burn, of course, and just do the original program.

But if you want to really get after it, you can add that in there. And then do Strong 30 afterward. And then just have the other two programs for the Abs and Glutes and Abs and Arms programs that you can just have to add on to any other programming that you're already doing at any time. Yeah. And then make sure you get some glute stuff in. Got to do the butt stuff.

Make sure you're getting a part of that once a week, twice a week. Dude, to round it out though, we always build these things out so like the most complete product possible. And then Shredded Nutrition, build these things out so like the the most complete product possible um and then shredded nutrition you're you're the voice on on that digital course for shredded nutrition um how do you like what's what's the big message behind shredded nutrition and and laying out that i think it's like 12 modules that you walk people through plus plus meal plans, plus grocery lists. It's really like the most comprehensive resource for losing fat

and building muscle that we have on our site. Yeah, it's a legit nutrition course. I'm a big fan of just teaching the basics. Most people just, that's all they really need. A lot of people, they learn the basics. Most people just, that's all, that's all they really need. A lot of people, they, they learn the basics and then they, it really becomes a factor of applying what they actually know to do. And so it's not like there's so much nutrition information out there that you, and you need to know all of it. It's, it's more of a behavior change thing. We need to know the basics and they need to figure out how to like consistently do the basics. So that, that's a big

component of it. You know, it's eight or, or or or more eight or twelve i actually don't remember up top my head it's been a while since i've actually thought about each individual video but it's probably eight or twelve videos and they're at least you know 30 or 45 minutes long each you know going through many different categories of nutrition but teaching the big categories of you know, going through many different categories of nutrition, but teaching the big categories of, you know, what does quality food look like, right? And what, how much, how much should you be eating of each category? How do you calculate your macros? How do you, how do you measure all that and actually hit those numbers? What does nutrient timing look like? Like when should you be eating carbs, fats, and proteins? That doesn't matter at all. So you just hit your macros and doesn't matter when you get those foods or it doesn't matter.

Show what I eat. I give examples of my meals and how I structure them and why I structure them the way that I structure them. Just showing people the basics of how to be in a healthy caloric deficit if they're trying to get leaner or how to be in a healthy caloric surplus if they're trying to to put on muscle mass yeah i think it's super cool that you walk through i mean whenever i go back through that course and just look at the the content structure from what to eat how to build a meal i mean if you just did the first two modules of it, you've pretty much got it dialed in because if you know what quality foods are and you know how to build a plate, it's really hard to overeat when you're eating a lot of vegetables, really lean meat and some starchy carbohydrates that are really healthy for you. But then it gets into calories, how to break down macronutrients,

understanding the caloric load that goes along with that, and then really the lifestyle factors that are super cool from, you know, how to eat in social gatherings, which I struggle with, but maybe I need to go back. There's some supplements on there for performance, fat loss, and then the behavioral changes of making time. There's two modules on that, which is really cool. I think once people go through that, so many people, and this is why we also added the macro nutrient calculator to this bundle as well,

but so many people just want you to hand them the specific numbers and say, go do this. But really the long-term success of all this stuff is understanding and learning that it's really on you to learn about nutrition and learn about what your maintenance calories are. And then be able to stay there and have like a consistent nutrition protocol that you followed. Not so much a specific diet plan, but to be able to go in and understand what is on your plate has to be one of the best skills that you can learn in life. I mean, you have to eat for the rest of your life. You might as well understand what you're doing when you open your mouth and put food in it and i one of my favorite things about learning about food is that you can go to a restaurant and if you're really in a place where you're trying to lose weight or you're trying to gain

muscle or wherever you're at whatever your goal is to be able to go to a restaurant with friends and have just a little bit of power over what is in front of you by simply calculating what what food is about to go in your mouth the quality of that food and having a real understanding that like you know you can get around a a menu and eat with your friends and be socially acceptable it doesn't mean that you're putting yourself in a cage just because you're following a nutrition protocol. And that course walks you through how to be a real human being in the world, understand macros, understand how to find your basic calorie expenditure for the day, and then putting a plan together because yes, we have a template, but until you understand what's going on and you can really put, you know, the foods objectively viewing what your actions are doing and then, you know, seeing what that looks like on a

scale, seeing what that looks like with body composition, you're just not going to fully understand nutrition. And that course is going to be able to walk you through each piece of it and teach you the lifestyle factors that go into it. You know, the really basic stuff of counting your calories, understanding what macros are, understanding what protein, carbs, and fat do. That stuff's, in a way, it's really simple. We tell you about that almost weekly on this show. But really getting into the discipline and understanding the lifestyle factors are really important to the longevity of your nutrition. they're going to be jumping on EMOM aesthetics where there's a big conditioning component built in and you're doing hypertrophy focus. The goal is to kind of lean out a little bit, look a lot stronger, build muscle at the same time, not have to be in a big surplus phase where you have to be putting on a bunch of weight. and that's why we put barbell shredded or the shredded

nutrition course in there because it does teach you how to keep muscle on and at the same time it's going to help you lose some body fat which is everyone's goal who doesn't want to gain muscle and lose fat that's like that's the holy grail of getting jacked yeah that's what i want that's 99 of the fitness yeah what if you what if you just walked somebody and said would you like to lose body fat and gain muscle everyone's nodding their head nobody doesn't want that nobody wants the opposite you don't want to lose muscle and gain fat that's terrible um but shredded nutrition is such a comprehensive course i love going in there and

looking at all the modules that are built out in there um and then for the people that are truly looking for a macro calculator that kind of you you punch in a really comprehensive list of metrics that are already happening in your life activity level. We did add a macronutrient calculator in there so that you have something that is built out over a period of time for you to follow specifically if watching a full course is not in your, if you don't have time currently to do all that. Have you gotten in and looked at the calculator and do you follow, have you ever followed a macronutrient calculator? Well, I certainly have gotten in there and looked at that many, many times.

Yeah. I don't tend to track my own macros. Yeah. It's not on my priority list at the moment. But I certainly know how to do it. And I've done it before just to have the experience of doing it. I think there's a lot of value there. I actually think the macro calculator is really nice because you put in the few things that it asks for.

And then it spits out some numbers at you. And then you can go try and hit those numbers and see how it goes and then you can readjust after you know two weeks or so i think macros is actually one of the the most successful nutrition concepts is because it teaches people all day long what they're eating how much they're eating etc like et cetera. All day long, you have your meal. You look up how many grams of carbs, fats, and proteins are in there, how many calories are in there, and then you log it. It helps you learn what's actually in your food. Now, after months of doing that, you can look at a piece of salmon and be like, oh, yeah, that's probably around 30 grams of protein.

You can look at a um of broccoli and be like okay like i know there's this much fiber and and this many carbohydrates or whatever it is and so you get a much better idea of what you're eating because you're constantly looking things up so like the the the feed forward mechanism so to speak, of constant learning is what makes that program so successful in the long term. You're not just blindly following foods to eat. And then once you're off of that food list or whatever, then now you have to go find a new one because you haven't really learned anything. You've just been trying to just do what someone else said to to lose weight doing macros teaches you how to eat for the long term that's my by far my favorite part about it yeah i track my macros now more than i ever did when i was competing or

um like really trying to get after it just because I can still eat as if I'm competing and coaching multiple classes on the floor and training once, twice a day. That ability is still in me. And if I don't track them for like a long period of time, it's just so easy for me to go back into like the old habit of just a time in which there was not enough food on this planet for me to eat. Where it was just like burning 4,000 calories a day

just because you're coaching all the time and training all the time. Who cares what goes in? As long as there's enough protein, the rest of it was just going to work itself out because you're just eating and training and coaching. But now that life has changed significantly since those days, I ended up tracking my calories significantly more than I did or tracking macros significantly more now than I ever have in my life. It's actually a funny thing that my wife gives me a hard time about now. She's like, you care less about the performance, but you are more interested in like a new subset of things inside fitness because i never used to track anything and now i now i have to go in and being dad's different than being an athlete i think it actually makes a lot

of sense to focus more and more and more on nutrition the older and older you get yeah like training is going to change and evolve you need need to do something to move and breathe and stay in shape. But nutrition, as far as long-term health, is equal, if not more important than training, in my opinion. And the older you get, the more you're worried about your general health and not so concerned about your PR back squat. Well, I used to be able to just sit down and eat like a pound of meat. And that was like the normal amount of food that i would eat at every big meal and now i'm like you want me to eat a pound of meat that seems so aggressive i could still do it very easily um but yeah it's it's important to to really know what you need and where to meet yourself on that daily caloric load as well as the breakdown of those.

Yeah. On that Shredded Nutrition course, we talk about macros and how many calories you need and all those things. But for some people, that's just a lot of calculating and measuring and they just don't want to do it yeah and so we i put some other easy ways to think about how to to structure a meal you know looking at the model of a plate as an example for every meal just half your plate should be veggies about a quarter of it should be meat and then the other quarter can be filled in with all the the other things we'll say nuts and seeds and fruits and you know maybe some butter or whatever and just a very simple plate structure like that can take someone a long way like if you know think about think about someone you know in your life that you know doesn't eat very well like you know think about like your

brother or your aunt or or your you know your little sister's best friend or whatever it is. If they took that very basic structure, knowing nothing about nutrition, every time they had a meal, half their plate was veggies, a quarter of it was meat, and then a fourth of it was other whole foods of their choice, they're going to be pretty healthy. They'll probably lose some body fat, depending on what their body fat body fat levels are at a minimum they're not likely to gain body fat and there's so much more to it than this of course but but this is a very easy thing to think about that'll get you you know 70 of the results that you would from doing a perfect diet yeah or 80 um so make sure you get over to the store right now, barbellshrug.com forward slash store. The EMOM Aesthetics bundle, you're going to see it in your emails. And then five programs or seven programs.

So it starts with the EMOM Aesthetics, which is the 50. It's the original base EMOM Aesthetics program. is the 50, it's the original base EMOM Aesthetics program. It's 50 high intensity muscle building workouts. EMOM Aesthetics Strong 30, that's the higher volume, arms and abs, abs and glutes, and breathe and burn, all of the additional programs and the target programs that go along with that. Shredded Nutrition, which is the 12-module nutrition course for losing fat, building muscle, and then the Macro Nutrient Calculator for everybody so you get some personalized macros based on a whole host of questions that we ask you at the beginning. And when we put this all up as individual products, retailing at $479, but you're getting all seven programs for $97 with this launch.

So you save 80%. So make sure you get over to barbellshrug.com forward slash store. We are going to have the code. So when you check out, you can use the code hypertPERTROPHY, and hypertrophy is going to immediately take 80% off of your bill, which is pretty radical. So you're saving 80% over $380 over at barbellshrug.com forward slash store. Friends, this has been fantastic. Doug Larson, tell the people where they can find you. You bet. Find me on Instagram at Doug C. Larson. I'm Anders Varner at Anders Varner.

Once again, make sure you get over to barbellstruck.com forward slash store. That's where the EMOM Aesthetics Bundle is launching. Seven programs for the price of two. You need that. We're barbellstrucked at barbell underscore shrugged. We will see you guys next week. That's a wrap, friends. Make sure you get over to barbellstruck.com forward slash EMOMFUNDLE,

E-M-O-M-B-U-N-D-L-E. Use the code HYPERTROPHY. That's going to save you 80% on five programs, two nutrition programs. You've got the EMOM Aesthetics. You've got EMOM Aesthetics Strong 30,

which is higher volume, higher intensity, arms and abs, abs and glutes. So you've got the two target programs as well as the Metcon program, EMOM Aesthetics, Breathe and Burn, and then Shredded Nutrition. It's a nutrition course for losing fat, building muscle, as well as the Macro Nutrient Calculator.

Also, friends, let's talk about our sponsors, Organifi.com forward slash shrug. You're going to save 20% on your order. Also, Fit Together. We had such a killer giveaway last week, and it was super fun to watch everybody. So get over, download the Fit Together app in all of your app stores. Find me at Anders Varner. Find Barbell Shrugged at Barbell Shrugged, as well as our friends over at Shadow Creator Studios. Shadow.stud.io. well as our friends over at shadow creator studios shadow dot stude dot io podcast dot shadow stude

dot io podcast dot shadow stude dot io you're gonna save money get a free consultation use the code shrugged when you sign up we will see you guys on wednesday