Barbell Shrugged - Physique Training: Core, Kettlebells, Dumbbells, Nutrition, Macros, and How to Build Your Own Program w/ Anders Varner and Doug Larson - Barbell Shrugged - #473

Episode Date: June 1, 2020

Save 75%, over $285 this week on the “Physique Bundle” launch special using code “physique” at checkout. http://barbellshrugged.com/physique   What You Get: 4 Physique Enhancing Training Programs   What You Get:   Core Durability: Core Stability Building Your Six Pack ($47) Dumbbell Physique - Aesthetics Training Using Dumbbells ($47) Kettlebell Physique - Aesthetics Training Using Kettlebells ($47) Functional Bodybuilding Hypertrophy Template - Build Your Program, Build Your Body ($47)   Two Bonus Personalized Nutrition Resources:   Shredded Nutrition - 12 Part Nutrition Course, Meal Plans, Tracking Sheets, and Recipes to Lose Body Fat and Gain Lean Muscle ($97) OTC: Macronutrient Calculator -  Personalized nutrition plan to get the body you desire ($97)   Total Retail Value $382 for all 6 Programs.   For the first 5 days, Monday June 1st through Friday June 5th, use code “physique” at checkout save 75%.    6 Programs for the price of 2 saving you over $285.   In today’s episode the crew discusses:   How to properly train your core. How to write a physique specific training program Physique training with kettlebells Physique training with dumbbells Do it yourself programming and how to write your own program Nutrition for losing fat Personalized macros And more…   Anders Varner on Instagram   Doug Larson 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   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   http://pm03.com/shruggedfree to get a free bottle of PM-O3   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    Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”

75% off, saving you over $285. Six programs for the price of two. The Physique bundle is here. The launch special is happening right now. And you can get over to barbellshrug.com forward slash Physique to save 75% on six programs. The brand new launch of Core Durability, Dumbbell Physique, Kettlebell Physique, and Functional Bodybuilding Hypertrophy Template. the brand new launch of core durability, dumbbell physique, kettlebell physique, and functional bodybuilding hypertrophy template. On top of that, you're going to get two free bonuses,

shredded nutrition to learn how to eat, to lose body fat and gain muscle, and then a personalized macronutrient calculator. This thing's going to crush. You're going to get shredded. Summer's here. You're going to get stronger. And's here. You're going to get stronger. And we've got just the programs for you.

Make sure you get over to barbellshrug.com forward slash physique. Six programs for the price of two. And on today's show, we are going to walk you through all six of these programs, why you need them, how they're going to help you get the body, the build, put on muscle, lose body fat, and learn how to get jacked. Everybody wants that. Make sure you get over to barbellshrug.com forward slash physique. We're really stoked to get this out. We've been working hard on these programs. We've been putting out a ton of programs lately. And these four brand new programs are a ton of fun for us to build because we're meeting you where you're at with the equipment you have with the current COVID gym situation isn't pretty. And on top of that,

we want to be able to get you these programs in a time where a lot of people might be struggling with work, struggling with money. So we're able to launch these as a big product and save you a bunch of cash all up front. So 75% off, typically retailing at over $382. You're going to save $285 on all six programs using the code physique at barbellshrug.com forward slash physique. I also want to tell you about our sponsors over at fit together. I've been on the brand new social media app specifically for fitness friends like me and you I'm over there. I've been posting a bunch of workouts. It's really cool because right now if you look at my Facebook feed outside of the shrug collective Facebook group, I can't stand it. It's loaded with all these politics, a bunch of not

scientists talking about pandemics like they know things. It's just ugly. I don't like it. And I just want to see people working out on the internet. That's all I care about. Fit Together is coming in and really filling that void. I've been a part of this for two-ish months now. Posting workout videos and just the engagement's been really cool. Seeing other people that are just focused on fitness

staying out of all that craziness that's happening on Facebook, it just isn't a great place to be. It's really toxic to my life. So just going to Fit Together has been just a blessing because I just get to see people working out, which is the thing that I like to do. Get over to your app store right now. Download the Fit Together, F-I-T-T-O-G-E-T-H-E-R.

Almost forgot how to spell it there. Fit Together, F-I-T-T. That was the tough one I had to spell when I was looking for it. But Fit Together app in all of the app stores on all of your devices. And you can find me at Anders Varner. So come friend me. I'm posting workouts daily in there. And it's been really fun. Download the app now. Let's get into the physique bundle right now. Welcome to Barbell Shrugged. I'm Anders Varner.

Doug Larson. No Travis Massaday. Travis Massaday. He's hanging out. He's moving. He's getting checked in to Lenore Rhine. Actually, he's getting checked into like an RV where he's moving until he has to go to Lenore Rhine.

So academic of him. Dude's stoked about it. Strength coach for a university. He's taking his athletes with him. Super cool. Every time I talk to him, he's so happy about it. Yeah, he's got like national signing days that he does in his backyard because they're all his kids.

But today, we're going to talk about some programs. We've got four brand new programs coming out. And I'm really excited about the bundle that we are putting out, the physique bundle. We've got four brand new programs, core durability, which we're going to walk through, dumbbell physique, kettlebell physique, and a functional bodybuilding hypertrophy template. And then on top of that, to make sure you are following along, doing everything, actually getting the results, two nutrition pieces, shredded nutrition, which is a 12-part nutrition course. It's got meal plans, tracking sheets, recipes with the goal of losing body fat, gaining

lean muscle, and then the once on challenge macronutrient calculator. So you're getting like a more personalized nutrition plan really to dial in exactly what you need. It's hard when you're selling these big bundles to just say, go do this specific nutrition thing because everyone's body type and life is so different. So when you get into the macronutrient calculator, it has an entire list of questions and qualifications. So you find out exactly what you need to reach your goal. And lucky for me, I'm hanging out with Doug Larson today. Like I always am in your ears right now. We're going to

talk about all four of the brand new programs. And if you are interested right now, you could just head over to barbell shrug.com forward slash physique, P H Y S I Q U E. You're going to buy two programs or the value of two programs, $97. You're going to save over 285 bucks and 75% off. That's really cool. That's why we launch these things in these bundles so that everybody gets all the programs. Dude, tell me about this ad program. You've been talking about it.

We've actually had this product finished for quite some time now. Now, we are finally getting it up and getting it out to the people. Tell me about it. We've had so much stuff we've made lately and put out that it sounds funny, but we've been having trouble finding a good time to release the core durability program. Now, I think this is the perfect way to do it. We're putting out a bunch of physique products. That's what I'm calling it, the physique bundle.

It's all very aesthetics-oriented. We have so many crossfit functional fitness training programs we just finally needed to put out some physique programs and as you imagine we were a fitness company and people you know we have so many programs and so much content people like can't believe that we don't have something that is abs or core training oriented because that's it's fitness everyone makes all their money on supplements fat loss and abs yeah it's like what most people want but of course i don't want to put out just a regular old abs program i want to put out like a a very modern um you know good abs program not just doing a bunch of crunches like

you're going to get like on you know know, the six minute abs type workouts, infomercial programs, et cetera. Like I want to put out a, a core training program that certainly, um, you know, we'll work all, all of the musculature of your torso. Um, and I want to say it gives you abs because that really comes down to just being lean enough to see your abs, whether they're conditioned or not. So if you, if you want to see your abs, you just need to die down just being lean enough to see your abs whether they're conditioned or not so if you want to see your abs you just need to die down and get lean enough to see your abs but you know once you can see them you certainly can hypertrophy your abs and make those those cuts have the potential to be a little deeper if you're bigger muscles with less body fat then you got deeper cuts and you just have more definition. But, but this program really is, um, it's a, a good comprehensive core training program and kind of checks all the boxes that you would want to check to have, um, a, a strong,

stable midsection. So when I think about core training, there, there's a couple of buckets that I think about. I think of all the anti-movement buckets. Um, you know, we've, we've talked many times about how stability means not moving in the presence of potential change. And that's really, especially at the lumbar spine, um, you know, your, your lower back is not really made to move under load. It's supposed to maintain its position under load. That's why you want to keep a neutral spine when you squat and deadlift and whatnot. You're, you're not moving in the presence of potential change. You could

round your back on those things, but you, you you you you know engage all the musculature involved to keep that neutral spine and keep that that normal lordotic lumbar curve and that that's a stable core when you're doing it correctly keeping that neutral spine whenever you're when you're you know running jumping throwing wrestling etc you know you still want to have a pretty neutral spine where you're you're you know you're not going to have it 100 neutral in every case like i said wrestling like you're not going to have a neutral spine in every case wrestling but you want a stable spine um even if you're wrestling and you are changing position and so we made a quarter durability program you know it's three days a week it covers all of the the anti-movement uh planes of motion you have

anti-extension anti-rot, anti-lateral flexion. But then also global flexion, like GHD sit-ups are global flexion, hanging strict leg raises, toes-to-bar type things are global flexion. L-sits I consider to be global flexion. That's still a very important category for many, many reasons. So those are kind of like the, the big, the big categories of, of core durability. Um, and then, then I put some other, um, kind of isometric type training in there. Um, L sits are an example of isometric type training. So it kind of crosses over many categories of it. It's, it's, it's flexion,

uh, but you're not holding a neutral spine. If you're doing a perfect L set, you're, you're rounded over and you're just maintaining and holding that, that fully flexion, but you're not holding a neutral spine if you're doing a perfect L-set. You're rounded over. You're just maintaining and holding that fully flexed, posterity tilted position. Yeah. Most of the time when I see ab programs, everyone – I mean, dude, everyone wants the six-pack. Screw it. We all want the eight. We need it.

We have to have it. Summer's coming. The 10-pack. Right? 12-pack. How many abs does that have to have it. Summer's coming. The 10-pack. Right? 12-pack. How many abs does that guy have? He's got so many. Him and Fisher.

They have too many abs between the two of them. How do you guys get two dozen abs in two people? That would be so great. We should have a bodybuilding show with just those two guys. Imagine you must – to be a pro bodybuilder, I've never really like walked or like been friends with like a pro bodybuilder i've never really like walked and had or like been friends with like a pro pro so when i see those two guys i'm like you guys are freaks but they're not even the freak of freaks they just have like nice abs on like when you're talking about like the highest

level of abs right when you get on the bodybuilding stage those people have like six inch long or thick giant scary abs and two percent body fat yeah i'm not prepared for that i'm actually so stoked you mentioned how we we've have so many functional fitness programs but never actually put out a core program um i feel like my whole life i've been so hesitant to go down the route of teaching things like this, even though it probably is the single body part that has the most misconceptions around it and the most gimmicky things around it. And to actually put a program together that makes sense and be proud of is, dude, it's kind of hard because it's really easy to sell.

Like, oh, just do these crunches and do these things, and you'll have abs in 30 days, like the six-minute ab program. To actually put an ab program together that you're proud of, it's not the easiest process because there's a lot of soul that goes into actual core training and the anti-rotational extension, um, lateral flexion pieces. Like it just,

it's, it's really easy to just go write the sit up program and sell your soul. Yeah. I mean, there's nothing wrong with doing sit ups and crunches, you know, at an appropriate volume that they're a part of a comprehensive training program. Just like there's nothing wrong with doing sit-ups and crunches, you know, at an appropriate volume. They're a part of a comprehensive training program, just like there's nothing wrong with bench press and bicep curls.

But if all you do is crunches, bench press, and bicep curls, then you're missing out on all the rest of training. So a lot of core training programs aren't even called core training. They're just, you know abs they're just doing lots of crunches lots of of sit-ups lots of flutter kicks um lots of of the ups and tuck ups and and it's all just variations of the same thing over and over and over again um you know it's it's just spinal flexion and trying to make your abs burn uh and if your abs burn then people think man it's a really hard training program and if they don't then they're like this thing doesn't work at all which is you know totally um they're totally missing um not the whole point but they're not getting everything that they need out of a training

program that's that's like that so um having all of the different categories um spread out throughout the week in appropriate volume uh where where you're doing three days a week and you're checking all the boxes is really where you need to be. The next program I want to talk about is coming out with a brand new dumbbell physique program. Tell me about it yeah again we haven't we haven't had any like very uh kind of classical bodybuilding type structured programs because we're not really a bodybuilding company specifically but almost everyone that does functional fitness crossfit and whatever else they they want to look good also and a lot of people right now especially they don't have a gym to train at it's you know covid's you know taking over the world and a lot of people right now, especially if they don't have a gym to train at, it's, you know, COVID's, you know, taking over the world.

And a lot of people are training in their garages and they, and they might have, you know, a set of adjustable dumbbells in their garage, or they might have, you know, a couple of kettlebells in their garage. So I wanted to make a, a, a physique oriented program just using kettlebells or just using dumbbells. So the kettlebell and dumbbell physique programs are they're very similar in structure you know if you're doing if you're doing overhead press with kettlebells or overhead press with dumbbells it's kind of

the same thing you know with very very subtle differences there so those programs do look very similar but though there'll be a few key differences. Like I didn't put anything around like Turkish get-ups or kettlebell swings in the dumbbell program because that's just more kettlebell type stuff. So there's little changes in there, but they are kind of similar just upper-lower split where, you know, you got legs on day one and day four. And then you have push and pull and, you know, biceps and triceps and scapular stability stuff on day two and day five. And then pretty much all the abs stuff and a little bit of conditioning is on the middle day. Where, like, on the kettlebell day, you do some like heavy Turkish get-ups for like heavy triples. And then you have your, like we said before,

with the core program, you have some flexion, global flexion stuff. You have lateral flexion, rotation, you know, core stability type stuff. And then at the end of it, there's optional cardio on day three, which, and there's a little bit of cardio optional actually on day two and

day five so there's there's three days a week where you have optional cardio um you don't have to do the cardio but uh the majority of it's just you know bodybuilding oriented strength training using dumbbells and kettlebells for these programs there's not a lot of met cons and whatnot it's just lifting i uh i think people that are still most people in the last 10 weeks 11 weeks have figured out how to work out from home and the easiest pieces of equipment that it's it's not getting a barbell barbells have been really challenging like in the united states find um finding like a squat rack has been very very challenging amazon sold out of squat racks in like the first two weeks i I couldn't believe it.

Even the jankiest squat rack that exists, you can't buy it on Amazon. So finding barbells, finding bumper plates. But everybody seems to have been able to find like a couple sets of dumbbells, even if they're lights. I think if you have a set of 50-pound dumbbells, you can do anything. Like two 50-pound dumbbells is like the perfect amount of weight um for anything in like the 8 10 12 rep range um on top of that it might be depending upon where you're at and your strength levels that might be something that's pretty heavy um

but anytime i go into a corporate gym, I pretty much go grab 50 pound dumbbells like right away. That's like the very first thing that I end up in my hands with. I'm so excited to be in like a globo gym setting. And I just go to the dumbbell rack because that's what I don't have the most in my life. I've got plenty of barbells, plenty of bumper plates, but getting over to a big long dumbbell rack. And I really feel like a set of 50s could take you just so far. And I would say most people were able to find dumbbells and kettlebells. It's just, it's a one, it's like one purchase. You don't have to have all the add-ons. You can, if you buy a barbell without bumper plates, you're kind of screwed. You just, now you just got to have a long piece of steel in your garage.

That's weird. Now you've got to go buy five different levels of plates and put down matting. The barbell and the bumpers is a tough one. But if you get one set of dumbbells, you can make magic happen. And the kettlebell is pretty much the same thing i think a lot of people especially if you're like renting equipment we still have a while until gyms are going to be open in north carolina i assume that's the majority of the country and even if you are going back to the gym it's probably uncomfortable and you're just not

nobody's like ready for it they're just doing it because it's the best option to go back. But I think a kettlebell just provides so much benefit on top of it. Did you get into a ton of the unilateral stuff? Seeing as a kettlebell, you can't really lift them with two hands. Is the majority of the pressing and pulling like unilateral stuff? I wouldn't necessarily say the majority of it is. You know, there's kettlebell one-arm rows and kettlebell one-arm push presses. So some of that definitely is in there.

But some of it's bilateral as well. You know, if you're just doing kettlebell floor presses or kettlebell rear foot elevated split squats, you just need a kettlebell in each hand just to have enough load to really make a difference. Especially if you don't have three pood kettlebells over 100 pounds or whatever it is. There's a little bit of both dude i did some floor presses well not really on the floor i put my back on the bench but not like laying on the bench and i was using a sandbag so kind of not a kettlebell floor press at all but the same movement and i was lit the other day pressing sandbags from like a narrow grip position it totally lit me up so if you have a kettlebell and you're not doing that you need to

go do it right now um yeah i was like blown away at how light uh or how little weight i actually had to move just to get totally smashed because I don't do that stuff that much. And it was a lot of fun. Yeah, man. Backing up just for a second, when you're talking about having a dumbbell rack, you know, I have in my garage, I have a set of select tech dumbbells that go from 10 to 90 pounds and in five

pound increments or even two and a half pound increments if you you want to make them lopsided just a little bit and that's been so valuable especially in the last you know two months only training at home you know i have a full dumbbell rack but it takes up no space at all yeah if you have if you have the ability to buy some select tech dumbbells or some power blocks you know i think power blocks go up to 110 and there might even be some that go heavier than that and that's you know if you're over 100 pounds on dumbbells and you have two of them that's that's more than enough weight for the vast majority of people uh to get something done yeah only thing it doesn't do is you know allow you to to you know to back squat 500 pounds uh You need heavy weights for that, but pretty much anything you want to do

in the physique realm, you can likely accomplish with a set of 100-pound dumbbells. And, you know, every five pounds leading up to 100 pounds, they get a whole dumbbell rack. You can get it all done. Yeah.

And with the kettlebell, I actually wish that I had, I have a 53 and a 35, and I wish that I just had 144. I find that I can do so much more with a light kettlebell and it, you think that you want to go a lot heavier until you have the heavier one. You realize it just becomes like a limiting factor in that. Um, I feel like the 44 pound kettlebell is just the sweet spot for, for getting most things done that you need. Um, I feel like the 44 pound kettlebell is just the sweet spot for, for getting most things done that you need.

Um, obviously can always increase reps a little bit, maybe add an extra set or two on top. Um, if it's really light, um, a 35 for me is probably too light. Um, but a 53 is just like slightly too heavy for a lot of the things that I would like to do. Um, like unilateral stuff gets really challenging. like slightly too heavy for a lot of the things that I would like to do. Like unilateral stuff gets really challenging. If I'm doing split squats and I'm holding a kettlebell, 53 is hard. Like that stuff just like gets really, really heavy after 8 to 10 reps.

I think that when you get into the dumbbell and kettlebell training, um, we always base all of our strength numbers off of our best barbell squats or our best barbell, um, just movements. And then as soon as you take a kettlebell and put it in one arm and do some sort of split squat variation or single leg deadlift or press or anything, the amount of bracing that your core needs to do in order to move that weight and to actually, you know, get the full benefit out of it, you're smoked. You're totally waxed. And you're like, wow, that's 15% of my one RM. Why is this so heavy? But it's because you end up when you're using those specific tools that you're just bracing your core the entire time. So you stop breathing.

You're getting like this like massive anaerobic effect just from having to hold your breath and brace your core the entire time uh crazy crazy fun benefits from from using them and getting away from just the barbell which is so advantageous in in lifting lifting weights um yeah you know i know power block has has adjustable dumbbell sorry their adjustable dumbbells are very well known but they also have adjustable kettlebells which are are lesser known i think have you ever used have adjustable kettlebells, which are lesser known, I think. Have you ever used those adjustable kettlebells? Never even seen them. I'm not sure how heavy they go. Last time I looked them up, I think they only went up to like 40-something pounds.

I'm not sure if they have a bigger version, but basically from like five or whatever it is, a few pounds to up to 40 pounds with six or eight jumps in between every five pounds or so, I think. If you don't want to have a whole rack of kettlebells in your garage, you can also do the adjustable kettlebells I believe made by PowerBlock. That's, again, super space saver.

They'll probably last a really long time. I don't think they're that expensive. They're certainly cheaper than buying all of the different kettlebells. Then you don't have to haul around all your kettlebells when you go do things. I travel. Yeah, one of my neighbors has. Adjustable dumbbells are great for trying to travel. One of my neighbors has the Bowflex adjustable dumbbells up to like 55.

Yeah. I'm really trying to figure out how I can take them. A little breaking and entering for some dumbbells. Like, what did they take? Ah, just a set of dumbbells. And you can use them in the garage if you'd like. You can – there's a storm over here because I'm going to use them more. I really need to get a set.

Bowflex, call me. Because, dude, you could just – the ones that Bruno has, do you have the, like square ones i don't remember exactly or they're like rectangle like block um dumbbells no no i think those are the power blocks like those are what we just have at the at the gym i owned we had a couple sets of those uh no i have the bull for the bow flex um adjustable dumbbells yeah theirs don't go up as high as yours though. Yeah, there's two versions. There's like a 55 pound version and then mine's a 90 pound

version of the Select Tech dumbbells. That's what I need. I'd settle for stealing theirs first though until Bowflex calls. They're just so versatile and they take up no space. That's the problem with dumbbell racks is that they take up so much space.

So you don't like, it's, it's really challenging to just get a full set. You don't want to commit all that real estate in your garage or wherever you're training to, to having to, to do that. But set of fifties, a 44 pound kettlebell, go make magic. Dude, are you ready for the functional hypertrophy training template? Tell me about all this. These are like your thing right now. You're building these out.

They're awesome. Yeah, I mean, lately I've been I've been really focusing on, on more functional bodybuilding, functional hypertrophy type, type training for myself as opposed to like CrossFit specifically. Never, I rarely go all the way where I just do bodybuilder stuff really. But, uh, but I, but I love that world. Like I came, I did lots of bodybuilder type stuff and physique stuff growing up. Um, just, I think a lot of people my age did, that was just what, what was available basically like muscle and fitness, um, you know, bodybuilder type

workouts were just, that's just what I grew up reading in junior high and high school. And, um, you know, kind of got away from it, uh, right around college and graduate school, started moving on to, um, more performance oriented training, which, which I already had a pretty good taste of, you know, starting with the strength coach around age 15 or so. But still, that was just general population. Bodybuilding was what fitness was. Like, Arnold made it popular, and it stayed really, really popular for a long time.

CrossFit came in and kind of popularized functional, more functional fitness training. And now there's been a great blend for the last couple of years with a lot of people doing, they want to do the functional workouts and not just be on bodybuilder machines all day long. And they want to be in good condition and they want to be able to, you know, climb trees and run hill sprints and, you know, wrestle with people and whatever else by just being functional and athletic. So, um, not competing in any strength sports, um, mostly competing in, in, or training in jujitsu outside of the weight room. I've done a lot of functional

bodybuilder type stuff to keep my joints, uh, from getting too beat up and keep on muscle mass and look good, et cetera. So I wanted to build out a template, given that that's how I think about pretty much all training. I think about it in systems, which templates are our systems for training, where we set the structure and we set the volume. But as far as the movements are concerned, if on day one, the first thing is to do a bilateral squat, well, you have so many options.

Like, does it really matter that much if you do front squats or back squats or, you know, slightly wider stance powerlifting type squats? Or if you use a safety bar or a giant cambered bar, or if you're doing Zurcher squats, if you're doing, you know, dumbbell goblet squats or kettlebell goblet squats, or just, you know, dumbbells at the side, you know, holding it like you would while you're doing a farmer's walk where you're just doing squats like that. Like there's many different variations you can do and they are not all the same, but they're all working the same movement pattern. So for the functional bodybuilding hypertrophy template, it's all, it's all templatized where you can select whatever movement you want. You hit the dropdown menu and, and there's going to be, you know, probably a dozen or two dozen different options for, um, for all the different categories. So again, there's, there's categories like, you know, bilateral squatting, vertical pulling, horizontal pulling, elbow flexion, scapular stability um you know for the core stuff

on on day three um you know there's the stuff we mentioned with core durability where there's global flexion there's anti-rotation um and again for all these categories you hit the drop down and there's a dozen or two dozen movements that you can select so you know you can essentially um you know use this for six weeks and then just go change your movements and then use it for another six weeks. Or you can change the movements every week. The volume will fluctuate in a way that you want it to where, um, you know, the volume fluctuating for lower body, uh, and the body fluctuating, the volume fluctuating for upper body. Um, that's really the most important thing is how the volume fluctuates for the

categories but then you can you can switch the movements out every single week doesn't really matter that you did chin-ups last week and this week you're doing ring pull-ups no they're all this the same enough uh you're hitting the same rep ranges and your sets are fluctuating based on you know how the program is is periodized and so it so it's just, it's a, it's a great balance of, of consistency because you're hitting the same movement patterns, but also variety because you don't have to do the same exact movement every single time. Yeah. If you do front squats today and you do giant cambered bar, wide stance back squats this week, and then, then the following week you're doing, um, hex bar squats, you're holding on to a hex bar where you're not

doing it like a hinge deadlift pattern using a squat pattern but holding a hex bar on your hands well they're all they're all same same but different yeah similar because they're categorically the same but they're different because your body's being worked in a slightly different way having a bar on your back versus holding a hex bar in your hands well there's there's different muscle groups that are going to be stressed with holding 300 pounds or whatever it is in your hands versus just setting it on your back yeah i love these pro these templates because where most people struggle is not in finding exercises um or like knowing what exercises they want to do, but they really struggle with building like a long-term roadmap. So they don't, you know, they don't understand how much volume you need,

or they don't understand how to build an actual workout. So we get to move the big rocks for them saying, these are the movement patterns we're focusing on. These are the time domains. These are the rep schemes. This is the goal. And then we provide you with a list, this drop down list of all the things that fit into that movement pattern. And then when you get into it next week, it's like, well, here's the next rep ranges. These are the total, this is the total volume. This is the goal of the week. And we don't have to like writing your own program or

having the flexibility inside your own program can match exactly what you want to do. But if you were to do that for every single workout and all the variables that go into that workout, you would probably end up over training. You wouldn't be able to like filter through what is needed and what is not needed. So let us do that. And then you just go to the dropdown menu and it says, I'd like to do that exercise. I have that piece of equipment. I can do this. Um, it keeps it interesting. It keeps it fun. You get to learn a lot along the way about programming and how workouts and, um, exercise selection happens. Um um but you don't have to figure out all 20 something years of knowledge that goes into writing a program and actually

understanding you know how to write 30 workouts and how they all piece together in in a way this i feel like this is exactly how all programs should be written, because for us to sell the number of programs that we sell to people and then think that every single person needs the exact same exercise around the world, it's not really the case. So if we can give them an idea or give them the roadmap and say, hey, a roadmap that they can follow. And then inside that, you have the flexibility to match it to your own equipment. You can match it to the things you'd like to do. When it comes to physique stuff, if there's stuff that you would like to work on more,

you can tailor it a little bit to weaknesses. If you just want to get jacked, more jacked. You can tailor it more towards the strengths that you have. There's a ton of flexibility in just being able to have exercise selection without worrying about total volume, without worrying about making sure you're doing everything right and writing your own workout. It's just nice to have, here's the template, here's the drop down fit everything into these categories and then as you move forward it'll it'll all periodize itself into uh or the the entire block of training will be written so that you don't have to you don't have to think too much but you still

get a say in what you're doing yeah if you look at a workout and you and you think oh man like that that looks really cool but uh man my shoulders really bothering me, so I don't want to do X, Y, or Z. Well, what do you do? You scale the workout. If your shoulder's just barely hurting on one type of movement, then you can just switch the movement out for something that's a little bit easier, or maybe you don't have the range of motion for something, or maybe you don't have the equipment for something. What do you do? Like you still want to work out. You just change the movement. You say, okay, well,

I don't have a barbell. So I'll, I'll do the dumbbell version or, you know, it's supposed to be dumbbells, but all I have is kettlebells. I'll do the kettlebell version, et cetera.

Like scaling basically comes down to, for the most part, changing out the movements. You certainly can scale the volume and rep ranges and all that. But if you're doing a crossfit workout and you look at it and you say god it looks it looks way too hard then you just scale the weight back or you switch the movement up to something else if it's you know back squats 135 and that's just way too heavy for that workout then then you go goblet squat with a 44 pound kettlebell it's all kind of the same and you know your body and your injuries and your your technical capabilities and what your equipment is all

the logistics behind all of your training better than anybody else so to make it super easy where you can you can know how to to adjust the workout to fit your particular needs and in a very simple way by just hitting a drop down menu and being like oh yeah bam front squats bam ring pull-ups like yeah you can you can do the movements that you enjoy the most also without feeling like you're you're changing the workout so much you're not going to get the benefits of it you're going to get the same benefits not the exact same benefits by choosing um all the similar movements again you know back squats with 315 are not the exact same benefits by choosing, um, all the similar movements. Again, you know, back squats with three 15 are not the same as, as goblet squats with, with 53 pound kettlebell. Yeah. But similar enough where,

where you can still select something in line with your goals, but also really, uh, check the box as far as your preferences. Um, tell me about, uh, shredded nutrition, 13 part course on losing fat, gaining muscle, getting shredded. Yeah, this was originally developed when we developed barbell shredded and it went along with that longer training program, which of course is still available and is an awesome training program. And that's one of our long-term training programs, our big training programs. And it goes for like a year and a half or two years a really long time so you if you have a a long-term goal of fat loss then barbell shreds awesome program so the strata

nutrition course was originally part of that course and it's you know it's a full nutrition course you said like you said you know it's 13 different videos they're all we'll say 20 minutes to an hour long whatever it is so you have many hours of of getting all the basics of of what to eat how much to eat how to structure your uh how to structure your plates what's in your food you know how to calculate your macros on and on um where it's it's not it's not just straight up a template that you just fill out and you're done uh it's actually a course where you're you're up a template that you just fill out and you're done. It's actually a course where the intention is that you learn how to eat, how much to eat, when to eat, why it matters, how much to eat, when to eat, and what to eat. You get all the details behind it. you can you know moving forward in your life you can make all you can just make better decisions with your own nutrition because you you have a well-rounded comprehensive education on on how to eat specifically to lose body fat and and be lean and muscular yeah i actually really like that

it has a lot of the behavioral pieces in it as well it talks about like how to schedule a day like how to actually do the hard work because it's going to be difficult well if you really want to achieve your goals along the way it's going to be challenging um there's a piece in there about mental toughness um and just i feel like anytime we put out a program like this or anytime somebody comes and jumps on a program to really lose body fat and increase muscle it's like you're really motivated for two weeks and then you realize you're like oh i have to do this forever no way i don't want to do this forever like another week and that third and fourth week before things finally become actual habits and a way that you live your life, just people start to fall off. it really turns into a behavioral piece on the longevity and being able to stay consistent and

realizing that mentally it's going to be a little tricky to do the entire program and get through it. And talking about the behavioral stuff, how to kind of use your time more wisely and stay focused on the goal is, to me, even more important than the specific macros that you're going to be eating. Because without the mental toughness, without structuring your day to hit those macros, the macros don't even matter because you're just going to fall off in the end anyways. It's really just about the longevity of having quality behavior patterns and objectively viewing the system that is your life and getting the results that you want. Yeah. Yeah. I think, I think logistics are a huge part of

eating well. You're talking about mental toughness. Like it's great to be mentally tough, but it's also great to put yourself in a position where you don't need to be mentally tough. You know what I mean? Like you, you may have, may have never cheated on your wife before but if all of a sudden you had a new cleaning lady and she cleaned your house three days a week you know completely topless for two hours while you're home alone well all of a sudden now you have you have so much more so much more willpower that you need to you need to express you're to express, you're just, you're putting yourself in a tough spot. In this case, in this case, uh, like it's, it's just so much easier to not have that temptation right in front of you.

Like if you, if you don't want to put on weight, but like, but you, you, and you work in a, you know, a chocolate cake, cake shop. Well, now you just have this temptation in front of you all the time all day you're just like you're just salivating and and your your willpower is just getting whittled down every every second of your existence yeah um well that's that's just a tougher place to be you know but on the other hand if um you know in the for this food example like if you if you worked at uh you know a really healthy restaurant where all you saw was delicious, amazing, healthy food all day long, you'd still be hungry. You'd still enjoy a bunch of great meals, but that temptation to eat a bunch of junk wouldn't be right in front of you.

And you could use that motivation, that drive to eat, which is a very natural thing, of course, to just eat healthy food. And then you're, for the most part, fine. If you're eating high-quality, whole, real foods, mostly meat and vegetables, it's kind of hard to eat too much and get fat. It's actually difficult to make that happen versus eating a bunch of high-calorie processed junk. It's just too easy to get big because the caloric density is so high. Yeah, there's no value in that food so your body still thinks it's hungry even though you're just smashing calories yeah that's also a component yeah um and for everybody that uh does not want to watch the entire course and just wants us to spit numbers at you we have the wonton challenge macronutrient um

calculator and what you're going to get a basically you're getting a spreadsheet and you're going to walk through a bunch of assessments and lifestyle goals we've actually just had uh aaron straker on he will probably be the show after this so we won't have this out before them but he is the he wrote the program, and this template is literally designed to build muscle, help you shed excess body fat, and get you lean and mean. It's not specifically designed for fat loss. It's designed to put on muscle. When you build muscle, you end up losing body fat just because it's more expensive metabolically to, to have the, to have more muscle tissue in your body because you're working out hard

is going to need more, um, more food to build. And then you're also burning more fat while you're at it. So, um, have you broken into the the template much and what's kind of like your success in following templates or like macronutrient working with people well i mean truth be told as far as as far as myself i've never actually um strictly followed macros where i like weighed and measured my food and calculated my totals at the end of the day. I think there's a lot of value in doing that. I myself have never taken that on as as a workload that I felt like I needed to do. That said, I think the macros thing is really valuable.

Like whenever there's a diet craze, it generally comes down to some type of restriction where you say, you know, it's paleo, you say only eat really healthy, high quality foods and the quantity doesn't matter. Or there's, you know, on the other end of that, you know, like the extremes of macros and flexible dieting is, you know, it doesn't matter at all the quality, you know, like the extremes of, of macros and flexible dieting is, you know, it doesn't matter at all. The quality of your food is just make sure you hit your quantities, your macros and really, you know, you need, you need both is the real answer.

And I'll expand on that in a second. Go ahead. No, go ahead. Oh, gotcha. Uh, so yeah, you, you definitely need both. Like there, if you're just concerned about building muscle and losing fat then then quantity in the short term definitely is really important if you're worried about long-term health and and vitality then food quality ends up mattering a lot and and they're both important like you if you eat really high quality food but you're really really overweight uh and you're you're eating so much high quality food, but you're really, really overweight, uh, and you're, you're eating so much high quality food that you're not losing weight. Well, you still, you're still going to have some health issues because simply because you just have too much excess body fat. And that's a, that's a risk factor for many diseases. Um, on the other

hand, if you eat really low quality food, but you lose all that weight, you're still going to be much healthier simply for the fact that you have less body fat on you but again high quality and and an appropriate quantity is is really where you want to be and if you can calculate your macros and figure out exactly how much you need see Anders waving I just got my five year old here he's waving andrews yo dude bud so for the uh for the macronutrient calculator like i feel like everyone that i have seen that does macros they calculate their macros and they weigh measure their food and they hold on bud i'll come i'll come sit with you in a few minutes, buddy. Love you. Everyone that I've seen that if they are not already a nutrition professional and they still have lots of learning to do about the basics of which foods have protein and which foods have carbohydrates and how much and are they good for you, bad for you like if you just don't know what's in your food i feel like macros is is a system that that teaches you how to eat because every single day you know exactly how much you're supposed to

eat and then everything you do eat you look up what what's in it how many carbs fats and proteins are in this thing how much sugar how much fiber and so just all day long you're doing research and figuring out what's in your food yeah then you're and you're figuring out the not just what's in it but you're figuring about like you know roughly how how much is in a certain portion or serving size and so you just you learn so much about what to eat and how much to eat by doing macro so if you've never done that before um you, you know, even, even my mom even, even did this, who's, you know, my mom was looking for, um, has tried many different things over, over the years and, um, and macros by far, you know, I introduced her to the team over at wagon and she, she got a coach and, um, was weighing and measuring her food. And she, and she came, come,

came over to me when it was all done. And course had many other friends and clients that have that have that have done this and had good success but it was really cool to see that even my mom um you know who's tried many things and isn't a crossfit fitness person specifically um just took the took the idea and learned so much in such a short period of time and lost a bunch of weight and has kept it off. I think macros are a better system for teaching people how to eat than paleo or other systems where you have to educate, educate, educate, and then people have to go apply it versus here's a system,

just do this every day, and then learn a ton a ton a ton along the way yeah it seems to be the best system that i've seen lately i at least a couple months a year actually always just go back because i forget how much i'm eating and i just want to know. And it's the only way to actually go back and actually see. I mean, here's the thing. This is my training. It's all pretty high-quality food. A little bit sloppy on the weekends because I have just like a real life that I go and live and may have a drink with the neighbor

or something like that. But it doesn't change the fact that like, I still want to focus on something for a little bit throughout the year. So it's good to go back and like draw up a spreadsheet of like, this is where I should be. This is how many grams of protein and write my own template for it and then follow it for a little while and it's just rechecking it and getting your eyeballs back to seeing what four to eight ounces of chicken looks like um there's there's just like a ton of value in creating a system where you're able to track stuff and i'm not even a huge tracker of workouts or most of the year I don't track food.

I like to be more flexible in everything and think about the very long-term benefits of just habits and behavioral patterns or behaviors that lead to success. But it's still really good one of my favorite games too is when i if you go out to eat i think one of the biggest benefits that i've ever had from following macro templates is like when you go out to eat because like you were talking about you learn so much about food and what's in your food by following a template. You have to actually sit there and calculate. Every fitness person that has been doing this a long time can go out to eat.

If somebody brings you a meal of fajitas or a burger or whatever it is that you're eating, you can basically figure out the caloric content and protein and fat and carbohydrate of that meal because you've put in so much work and because you've put in just a ton of practice in creating these templates and following them. You just need to learn all of this stuff. But yeah, man, get over to barbellshrug.com forward slash physique. We're having a massive sale. Four brand new programs, the Core Durability Program, Dumbbell Physique, Kettlebell shrug.com forward slash physique we're having a massive sale for brand new programs the core durability program dumbbell physique kettlebell physique the functional bodybuilding hypertrophy template guide your own journey shredded nutrition which is the 12-part nutrition

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