Barbell Shrugged - SPECIAL: Barbell Bikini Podcast (All the Details of our the Program)

Episode Date: September 21, 2014

Oh, I can get into this. And if we shut it, we're going to lose these lights. Also, the water, if it rains, the water backs up and then it floods. I know, that's what I was saying. I don't think it is. I think it will be fine. I'll go put my sunglasses on. I think we should just go with tape oh welcome ladies we are here to discuss barbell bikini a dream, I'll start it out real quick. Just talk, man. I know.

Three, two, one. Hey, ladies. We're here to talk about Barbell Bikini. And with me, I'm Mike Bledsoe, of course, I have Doug Larson, Chris Moore, and Jackie Perez. Hi, Jackie. We brought Jackie. And we're like, you know what? Three dudes trying to tell ladies about a program is probably not a good idea.

Striving for authenticity. And so we found Jackie Perez. It was hard to find her. We decided to add her to the lineup so that she can give her perspective on things. We were saying to ourselves, if only we could find an attractive, lean, bikini-loving person who loves to train and is fit and strong,

who would like to help us affect other women's lives for the better yeah who could that be jack it's you you found me yes and we didn't decide just to put together a program out of thin air like oh we think this is a good idea uh well it is a good idea it's a good fantastic it always starts with just an idea but uh you know uh doug you want to go into how you figured out exactly what it is people are looking for yeah it wasn't really our idea at all um anytime we think about you know doing a new training program usually the easiest way to figure out what to do is just to survey audience and say hey you know what do you want out of your training and and what do you want a

training program to do for you and inevitably the women came back and said that we even though we train for strength we want to get leaner we want to look better and that's really like the underlying reason why they are training in the first place so they asked us to make a training program for women specifically because for the most part we cater mostly to men if you watch barbell shrug we're like 85 men in our audience so we hadn't made a women's training program yet but we did have a very high response rate from women once we let them know that we were going to come out with this program called Barbell Bikini. So just to give you a quick idea of kind of what the women were telling us, I went through and compiled some quotes from the survey. And then maybe we can get Jackie's thought on some of this stuff, too.

The first one is, you know, kind of generic, uh it really kind of just hammers home the overall point of of barbill bikini uh the first quote is it's incredibly hard as a woman to lose and keep off body fat and we heard that from a lot of people they want to lose fat but they want to keep it off too and that's been the hardest part was that part of your experience yeah and just maintain i mean it's hard enough to take it off and then maintaining it was pretty i mean it's actually harder to keep it off than it is to get it there. So if you like like essential habits, like if you,

if you crashed or did extreme things to lose that fat the first time around, that's why you can't keep it off. You didn't really lose it in a way that's sustainable. You're right. It was an progressive program. Yeah. A lot of people told us that they're, they always had like that last five pounds that they wanted to lose.

One person specifically said like, I've lost weight, but there's always like that, that inch to pinch, you know what I mean? there's always something there that like i just can't seem to get rid of but they and they don't know what to do they don't know the nutrition that that takes to lose that last little bit they don't know all the little details to get like that last two or three percent off of themselves i think that's also that they don't stick to a program long enough because they get so like in two months they're like this isn't working for me what else

and they try something else well i'm gonna try something else i'm gonna run more i'm gonna lift more they don't understand that this is this is a program like it takes month after month of progressing and doing different things to get there so before the results even come they're like i'm over it this isn't working for me and their mind a long time might be i've been doing this for three months and it's still not all if you give it six months if you give it maybe eight or a year which is really a blink of an eye i mean if you want that last inch it's going to it six months, if you give it maybe eight or a year, which is really a blink of an eye. I mean, if you want that last inch, it's going to take six months to a year. Like, let's be honest, in six months, you're not going to get that last inch off. Yeah, we do.

We did have a lot of people say that they've been training for six months or a year and they've made some progress, but not as much progress as they would like to have made. And then we had other people say that they train and they eat right. But still, there's like just that little bit. They still have more body fat than they want, even though they've been doing it right for a long time it also depends on how much they're trying to lose if you got 20 pounds that's going to take you a lot longer if you got 10 or you're already at five then you're gonna get a little bit yeah the first 10 might be easy but the last 10 yeah i mean the same thing goes for gaining weight too you see it you see it both ways it's usually the last little bit that you want to have is the toughest part really the best part to get over

that stage of anything like same thing with strength is if you're really struggling you think you got it all figured out have somebody else look at things for you somebody external who's got a lot of experience yeah they'll probably say oh well yeah you got a lot of things going great good for you man awesome high fives and all that but this thing that you're not noticing is probably responsible for a chunk of the last inch yeah we also had a lot of people say that they they feel like they're in really good shape but they don't look like they're in as good a shape as they feel like they are does that make sense like they train all the time they feel like they can they can crush workouts and they can they could beat everyone

they know at a run or or in lifting or whatever but then they have people in their lives friends of theirs that don't train at all that still look better than them that's super fucking frustrating that's funny dude you remind That's funny, dude. You remind me of this old thing Dave Tate said one time. He said somebody asked him, man, how strong are you? After he lost his powerlifting weight. And he goes, funny, not as strong as I was when I was much fatter. But then people didn't notice him as being a strong guy.

You know what I'm saying? Like the leaner you get, the more you do project that you're a badass. Even if you are a batter at a big batter body weight. You got to look the part. Well, let's be honest. As a female, like I want to perform well don't get me wrong but i'm working out because i want to look a certain way like i don't want to train and look like i don't want to change my body to to be really really good when i'm not getting the results i want out of the mirror like that

makes no sense to me it's like if i train i want to look good and i want to perform well i don't just want to perform well that makes no sense just want to perform well. That makes no sense. I'm not training just for that. The average female isn't Ellie. Is it better to say, Jackie, that it all goes together? Like if you're going to say, I just want to perform better, that's bullshit because you want to perform better because that is associated with looking good. Of course. But then if you just look better, you're going to feel better

and you train harder and perform better. These things aren't like you have to pick one. You have to pick one. You're right. You're right. One gets you there to the other. Ideally, we're strong, fit, and we're sexy as fuck. Yeah.

Exactly. Oddly, some of the best-looking people in competitive sport tend to be the best performing as well. Yeah. Can't go hand-in-hand. It goes hand-in-hand. It really does. I think there's something to that.

There's probably a very high correlation there. I'm a scientist, but i did the stats in my brain we had a lot of women tell us also that they they wanted to look good in in something specific they said they want to look good in all their clothes but there was like they have my favorite dress i want to look better in or like my favorite skirt or like my lululemon shorts or my bikini or whatever which is ultimately what what brought us to name this barbell bikini because we had a lot of women say they want to look better naked they want to look better in a bikini and there was all these very specific references to particular types of clothing barbell nakedini because we had a lot of women say they want to look better naked they want to look better in a bikini and there was all these

very specific references to particular types of clothing barbell naked didn't we're like well barbell naked we got the wrong idea we're getting close to porn man it's like oh we have to go

with at least from the makers of barbell shrug we bring you barbell naked yeah we played around with the naked idea and then we

you'll blow your wad we'll go we'll go one up to a bikini and we'll stop there it'll be good i mean of course like i mean if you don't just want to look good like yeah you look awesome in your jeans you go home you look a mirror like i look like shit like that's not why i'm training that makes no absolute sense you're just like i want to look good no matter what i'm wearing and if i'm in a swimsuit i want to be comfortable but i think like it goes

more with if you feel confident in your movement you look better you feel more even if you don't like see a hundred percent what you want to see if you're confident and comfortable you look better in your eyes because you're never as a female you're never going to see a hundred percent what you think you want to see there's this goal that you think this magical body you're really never going to get to but if these performance goals can get you to feel better about yourself and you're doing all these awesome things in the gym you can earn that body and look and be like fuck yeah like i look good because i earned this body not because i look a certain way could you go be skinny flabby look in the mirror and you're still not you didn't earn it you're not like that's mine i made that you know yeah we had a lot of women tell us they didn't want to look

flabby or skinny fat and they just generally want to feel more confident like both in and outside of the gym not just like for themselves but like for external stuff too they wanted to have a better sex life and they wanted to get higher quality men or they wanted to have a husband that thought they were attractive, not just like right now, but like for the next 30 years. So a lot of women express their fears around that area to us. The skinny fat thing is a tough thing, man. Skinny fat's the worst fate of all.

I know. I hate that word. I mean, I want to say lean in tone, but that also comes with such a bad thing now because it's like, oh, do I lift heavy or do I lean in tone? And I'm like, you are lean in toning if you lift heavy. Like, what is heavy? You know, like shit. I hate when people say that. I think, thankfully, CrossFit has established clear evidence that if you lift heavy barbells,

see like Camille's doing, you sort of start looking a certain way, like all these girls are kind of looking. You can get really big, but that's your choice at that point you got that's that's the high level competitor and then the person just like me that just wants to compete and look good there's a difference right they have sacrificed so much to get there and awesome for you how often do you look heavy jackie well yeah but what's heavy to me what's heavy to those girls it's a whole different no i'm saying you can look like this yeah and not like uh not like dorian yates in his prime bodybuilding years by lifting heavy part yeah for sure yeah that's the

secret as heavy as you can yeah is that is that the great secret to avoiding the dreaded because it's one thing if you're overweight female you got weight to lose but then if you lose it in a way that makes you get weaker because you crashed you bailed on your strength training and now you did a bunch of jazzercise or something. Yeah. You ate a bunch of dry oatmeal every morning. What a fuck silly stuff you did. You lose the muscle, and you keep a lot of the fat. Now you probably look worse than when you were chubby. You look worse.

Yeah, exactly. At least you were curvy as hell before, and everybody likes that to some extent. Yeah. But now you're kind of, now you have really nothing much going on, honey. Yeah, it's even worse. You need hamburger meat. You need squats. Stat.

Squats and hamburger meat. We also had a lot of women tell us that it was super depressing when they would they would make some progress they would lose some weight and then they'd gain it like right back yeah did you go through that cycle when you were first getting into fitness um not me because i just uh my goal is always to compete so you try to get better and better and i never gave up but that's another thing is women don't have goals that are performance goals they're like i just want to look good and again what is looking good to you you don't have goals that are performance goals. They're like, I just want to look good. And again, what is looking good to you? You're never going to see good in the mirror.

So it's like, I want this deadlift. I want this squat. I want this many push-ups, this many pull-ups. So yeah, of course, you're going to nosedive if you don't have those kind of goals. Because you look in the mirror after three months, you're like, shit, I still don't look good. I'm over it. I'm done. This isn't working for me.

But if you're chasing another number, like I'm not chasing on the scale. I'm chasing a 265 deadlift. Then once get 265 now i want 275 so you're constantly upping your goals instead of just i want to look good i want to look good i went to this party i look good and now i'm over i mean like shit and i know that so that's what women do do and because it's all because they're not on one program they're not on one steady program they're just jumping in when they can they're lifting for a party or a pool party and then once that's over it's like you eat everything around you and you gain all the weight back just as you started getting it going exactly which makes no sense right working out for pool parties yeah there's consistency there's also the beach or whatever pool party workout.com you commit to something

that lasts long enough for an effect to happen and then there's somebody on the other end helping you yeah community people helping which i think is the other huge well that's that's huge when you start getting fresh because you will you're gonna get this is if everybody could be lean and sexy easily without frustration i guess the world be filled with sexy people and our work wouldn't be required divine work we wouldn't need it right now but we're gonna save the world we're gonna do this but it starts with having community support you don't need to go with this alone and you're right and you shouldn't go with this alone because you need that person because not every day is a good day and sometimes you're like i'm not making any progress it sucks but you need something like you know let's just go just yeah just go so yeah definitely you need a program

and you need people to do it with and if you're doing it by yourself still you need an online community to be like man this set was rough was that like that for you you know or was that what it's supposed to feel like? Like, shit, man. And they'll say, yeah. And so they can kind of help you out. Weird. It was tough for me too. Yeah. Really?

I thought I was a douchebag. I thought I just sucked. Yeah, we talked about this a little bit last night, which is enjoying the journey. Yeah. I think having people in a group with you all going after the same goal, because I think a lot of times people go,

oh, you should just enjoy training and not worry about the end result so much. I like well no you need to be training for a specific goal and the you know goals are meant to be reached yeah you know you want to make sure they're attainable you don't want to like set these really lofty goals but set nice close attainable goals one after another get used to knocking them down frequently but enjoy the journey don't you know enjoy the the process of training and stuff. If you're doing things that aren't enjoyable and then you hit that weight goal,

like, oh, I got that on the scale, I hit a certain body fat percentage, but you're not enjoying the journey, you're going to stop and you're going to revert back and you are going to get flabby and you're going to start eating shit food. But if you, you know, enjoy the journey the whole time, you'll reach that goal and you'll go,

oh, I'm enjoying this. Let's set another goal and sometimes i mean if you do reach that body fat percentage and you look at me and you go i'm happy here yeah set performance goals but while maintaining yeah that aspect i know the reason that works is that sometimes you set a goal and you go i'm gonna reach that goal of losing 10 pounds uh and if you get so obsessed about it almost that limits what you think you're – in your mind, if you get there, oh, I did it. Against all the odds, I did it. But if you forget about it, one day you might just wake up happy,

good habits, you're training. Wait, what are we doing today? Squatting good. And you realize, I'm 20 pounds lighter. Fuck. You're able to do more when you forget about the self-imposed goal that seems really good for you. A huge 10 pounds body fight might be a lot.

Maybe you could easily lose 20. It's just your mind thinks it's a tough thing to do i once lost 10 pounds in a single week living in the desert it started it started with all you can eat enchiladas almost died but i lost straight to vietnam took me a week to get it back so also when we surveyed the the women from the barbell shrugged audience they said that with regard to how they want their body to change one of the things that came up top was they want to have a flatter stomach and a slimmer waist yeah does that resonate for you too it doesn't matter what you look like all around because this is like for females this is the one thing that justifies all the work that you did it doesn't matter what your legs

look like your arms it's all about your stomach you want you qualified to speak on this subject? Right now, no. She's pushing it out. I didn't tell you guys that I'm pregnant. Just kidding. Right now I am qualified. I mean, yeah, it's all about the stomach. Who cares what everything else looks like if you can't wear a cute top and feel. I mean, the stomach is just a huge deal

because you sit down and you just feel it. You're running and you feel it. It's just the one part that you sit down and you just feel it like you're running and you feel it like it's just like the one part that you're like you go uh well that's usually the moment where i i want to stop losing i like trying to gain weight yeah and i'm like running down the road or i'm i hit a bump in the road i'm like i feel the jiggle i go oh no oh no time to go on the diet like gotta cut out the ice cream i mean i don't care about my arms my legs but i want my stomach to look good you know that's it yeah yeah so we also had a lot of women talk about the men in their life you know boyfriends uh potential future boyfriends their their husbands and they really just were were pointing out that they just feel like if they were leaner guys would be more

attracted to them which sounds obvious and intuitive but it goes more with confidence the leaner you are the more confident you are the more people are attracted to you right when you hate your body you hate everyone around you and you're like the sour person no one's gonna be around when you feel good as a female like there's nothing like when i'm on my diet and i'm eating i mean i'm working out super hard i'm following the program i feel good and i don't mean like i look in the mirror i'm like damn i look good but i feel good like and so confident wise you can put that out but when you feel like shit everything in the world is just awesome point to make no it is it's not about me I'm getting fatter therefore I'm turning off everybody in my life but really you're getting fatter which is coming from your unhappiness

you're being a bum right now people are noticing your attitude you don't want to go out and you're wearing this clothes that you look frumpy in because you don't feel confident and it's like that's why I keep saying it's not about um it's not about a number on the scale it's not about anything it's about what you look in the mirror and you see and you're like you know i earned that again like i like it because i built this not not because i lost all this i got sick and i lost 10 pounds you're still gonna look in the mirror like oh i still don't look good but when you earn it you go to the gym every day and you go through those ups and downs in the gym finally you're looking like fuck man this is what I always wanted.

Only because I put the time into it. So you feel like when you feel frumpy, you're just not projecting as much positive energy into the room. No one wants to be around someone that doesn't like themselves. Someone that's like, oh, I hate everyone around me. Because I was telling him, when I gain like five pounds, it's just this weird depression you get into. You're just like, oh, I freaking hate everything. And it makes you want to eat like shit. it makes you not want to train which makes no sense because you think that's why you'd want to train but no but when i feel lean and confident i'm like

yeah i want to train or i want to eat clean it's funny because when a guy would like the girls are afraid of what guys will think of them of course like anybody vice versa is true as well you would go a guy would go wow so and, we're being a real bitch lately. But then another guy would go, yeah, and she looks like she's handsome. It's the second thing that happens. Like, that's when people will notice. If you're cool and happy, everything else is going to work itself out. I don't know what guys you're hanging out with, Chris,

but I would never make a comment like that. I don't know what you're saying. No, but you're going to notice a lot more if somebody's being a bitch. But, dude, there's some bigger girls that, that like don't look that big because they're so confident and they're like fuck you know like they so you don't

they don't look they don't look bad and they don't feel bad so you're like okay cool that's awesome for you so that's why posture is a good a big part of that

like there's women who like fit in that you know they're that height that weight that body fat percentage but they their shoulders are forward

and they're just like they don't pull enough they don't do enough heavy pulls that's all confidence and you like the way that you feel and you look just like yeah i mean i'm here instead of like hide me it's definitely a combination of confidence and just training too like training for that better for that better uh posture yeah another thing that a couple people said specifically was that they've been seen as like the fat friend at the bar before and they they like never ever ever want to go through that again they never want to feel like they're the fat friend like everyone's trying to get the girl next to them and they're just kind of sitting there making the other girl look better yeah

that sucks no yeah that definitely sucks i mean and sometimes they don't even go out because you don't want to be that fat friend right you're like i'd rather hide like i went through a fat phase and it was the worst we have pictures no i who keeps that you on a couch? You in a bowl of skittles on a couch and sweatpants. I got hired on 24 Hour Fitness and I just remember I hated my stomach and they're like, let's do a body fat test. And I was like, oh my god, I'm so embarrassed. I mean, of course, everyone's got their own version

of fat. We all have our own 5-10 pounds. But I hated everyone and my life and I was like, this sucks. I never want to feel like this again. I was eating McDonald's, Taco Bell. I wasn't training. just like just a mess like it was just that you had to get your shit i had to get my shit together i was over it that actually brings up another point most of the women that we surveyed said they want to eat for performance and they definitely don't want to starve themselves because some women feel like that's what they have to do

they've never been able to lose weight or lose fat specifically if they didn't drastically cut their calories they couldn't just eat healthy and lose weight they had to like just cut out meals and just not eat to lose any weight yeah and then you're there you're a skinny fat again you know they you're not like i think everyone i think the it's changed everyone used to want to be that skinny fat supermodel but i think things are changing women now want that build that structure no one wants to be too big of course because you don't want to be that freak when you go out. People are grabbing your biceps and you're just like, oh, but you want that that mix. You know, you want to be lean.

You want to be strong. You want to have structure on your body with your muscles, but not so overpowering that you're just like, yeah, she lives. You feel better because you feel better. You feel like anorexic. Nothing like, well, yeah, exactly. Exactly. I think what's super common as well is people lose weight too quickly and they and you know they they feel the bottom drop out from

underneath them performance wise it's like well i need to lose 10 pounds in this month they lose 10 pounds in a month they do a really good job on that and the next thing another squat you know goes down or you know even even something like pull-ups might suffer where you might think they might improve and part of it is they just went in too much of a caloric deficit they they cut their calories too much yeah they dieted instead of just adopted good nutrition i did that i dropped like 100 pounds in nine or ten months and i got to where 300 pounds in the back squat was i could barely get out of the power rack and before i lost weight i was squatting 800 pounds yeah and that comes with like drastic weight loss and that's one of the power rack. And before I lost weight, I was squatting 800 pounds. Yeah, and that comes with like drastic weight loss.

And that's one of the things that we're not going to recommend is that you try to lose over 10 pounds in a single month. And it's like you should be losing like a pound and a half a week. And that's what's appropriate. And if you have the right system in place and that right understanding and the right mentality, it's like, okay, I'm in this for the long haul you know this is one reason it's good to like launch this and september october it's like all right let's start thinking about spring now yeah not after christmas

well that's what happens as people worry about christmas then they do that crash diet feel like crap you can lose weight and still perform well if you're doing a diet if you're if you're adopting if you're adopting nutrition habits that are beneficial to weight loss, but also performance. It's possible. Yeah, well, you're talking about, we were just talking about enjoying the process, right? So it's like if I lose 10 pounds by next month, I'm not proud of those 10 pounds because I didn't earn them, right?

I didn't go through the ups and downs of those 10 pounds. It's just like when someone gets rich quick, it's like we all want to get rich quick and we all want to lose weight really fast. But it's like you're not going to enjoy that money when you get it because you didn't earn it and you're not going to enjoy those 10 pounds when you get them because you didn't earn them you just lost them so it's about that journey to those 10 pounds for you to really recognize those 10 pounds but if you just get those 10 pounds off you don't understand what that work was to get those 10 pounds off you know just like the money if you get all this money all

of a sudden you didn't earn it you're just going to spend it we all know when you make your own dime we've all seen that guy we've all seen that guy that like came in at 10 million dollars and a year later you just don't value it as much when you don't take the time to enjoy the process it's a great analogy it's a fantastic analogy actually because we've all seen both cases happen yeah same psychology i just want women to understand like it takes time and 10 pounds is a lot like 10 pounds sound does not sound like a lot, but that is huge. I mean, if you look at calorie wise, 3,500 times 10, that's an unreal amount. And if you're trying to cut that shore, it's like you're cheating something to get there. So you're not going to look like,

you know, what you want, what you thought those 10 pounds are going to look like. Yeah. If you're 200 pounds and you lose 10 pounds, that's 5% of you is now gone. That's actually a whole lot of weight. That's a whole lot of you that's changed. And for a female, like a female and guys are so different. You guys talk about the stronger you are, the more you weigh, the stronger you are. We're like, I don't want to be that strong girl for that weight.

I want to be that lean girl that can lift as much as she needs to. I don't need to be able to lift more than I can right now for what my goal is just to look good and perform well if i was trying to win competitions and be the strongest in the world then yeah you'd have to sacrifice your body type for that but for the average female like me we're in this and we train because we want to look a certain way that's it yeah we want to perform better look in a certain way it's gonna help you perform better performance goals are going to get you to look the way you want to look, so they go hand in hand. A lot of girls told us that they were frustrated

because they would be in a certain program, but it wasn't really goal-specific. They would just be following workouts randomly, but it wasn't actually made for women, and it wasn't actually made for fat loss specifically. Well, because most are following competitive training programs, which it's awesome if you're a competitive trainer, but if you're someone that's just trying to look a certain way, you don't do well with these like

really high intensity short wads or that are high skill, you know, because you don't have that skill. So those workouts don't really make sense to you. You know, some of us need to take a step back, rebuild and build right. And then later on, you can start doing competitive training, but we're not all competitive athletes. So these people are that are average people like me that are following these, it's like this isn't specific for you. This isn't geared for you. This is geared towards these athletes that have been doing this for a long freaking time, and now they're at the end.

They've got all this skill. They've got the Metcon. Let's put it together and do all this stuff. But most people like me, it's like I don't do well with those because I'm like this is like performance stuff for competitions. I'm like I just want to look good, period. Well we've talked about how like you've been training for a while and you just had to take a step back to move forward yeah I skipped so many steps to get there you know you rely on athleticism and then I get to a point now where it's like I can't add any

more weight to any of my lifts because my pool and my clean was so bad all the way through I just kept going going going no one said hey you know or fix this or do that you're just following different programs everywhere you're at and And now I'm like, okay, my core's weak. My pushups suck, which means my muscle ups suck. So it's like, I got to go back now and work my fricking pushups to get my dips better, to get my muscles better. So I'm just trying to tell people do it right. And take the fricking time, you know, progress slowly. This is a long process. You're never going to say, Ooh, I made it. I look lean. I'm good. I'm done. You're never done. You're never done. Cause, oh, I made it. I look lean. I'm good. I'm done. You're never done.

You're never done. Because even when you think you're done, there's always something more. I still look in the mirror. I'm like, oh, I could get rid of this or that. You're never 100% there. So if you're judging that, if that's your goal, you're never made it. And what a shitty way to train if you've never made your goal. But if I can go off like performance goals and I'm like constantly hitting different stuff or I want five muscle ups, I want this.

Instead of just like this endless goal that no no female head will you ever meet she's like i made it i'm wonderful i'm beautiful and i am lean you never you're never ever ever not even the best looking girls they actually have the worst self-confidence they're like ah people think they want that though jackie actually be the most terrible thing in the world if you just got what you wanted yeah it'd be so fucking miserable if you could just like blink your eyes walk on a treadmill once a day for a month for five minutes and be hot you'd be like oh and you'd be miserable you'd be just as miserable i'm not sure about that you would because all the bad habits are still i don't know all right let's find that person

ask him again it's again it's in the journey it's in the prs it's in the fails it's in the oh my god i got my double unders or that's the beauty of the journey that you want it's not that end goal there is no end goal the goal is to look better better better better better you're never gonna make it there so get on a program that's gonna progress you do things that you never thought that you could do like get challenged to do things you never thought that you could do because in the end that's what's shaping your body that's what's molding it yeah whenever they do studies on fulfillment they find people are the happiest not right when they get the goal the moment right before they get the goal when they realize holy shit i think i'm gonna do it and it's about to happen i did it and then it happens and then it actually like drops down a

little bit it's right before because all that work that you put into it is finally coming to like oh my god all this shit was worth it like i did all this and i actually followed it and i did it right and oh my god i got what i wanted you know i got what i came into this program for yeah actually you just mentioned muscle ups a big response we got also was that a lot of women they want to get their first muscle up but right now they just feel like they're just too heavy to do it they don't have like you know the upper body strength or the relative strength they're not strong enough for their current body weight to do a muscle up let alone multiple consecutive muscle ups that-ups. That's a huge goal for a lot of women that told us. It is.

And then when I win the chick at the gym, it's like, Jackie, I want to do a muscle-up. How many ring dips can you do and how many push-ups can you do and how many pull-ups can you do? And they're like, oh, well, no pull. I can't do any pull-ups. And I'm like, well, you got to crawl before you can walk, right? You've got to get a pull-up before you get a muscle-up. So that's why I'm so like, I'm like, nail down these fundamentals, guys. I'm like, have a perfect squatup before you get a muscle-up. That's why I'm so like nail down these fundamentals, guys.

I'm like have a perfect squat. Have a really good push-up. Don't just cheat it. Give me really crappy push-ups and then wonder why you're not progressing later on. That just comes with that. It's like take your freaking time. Follow a progressive program. You've got to have quality movement.

But even the basic fundamentals, the pull-up, the squat, and the push-up. I mean those three right there will get you stronger as you go. Yeah, we see it. We see people snaking the push-up in a WOD. They're doing a workout. They're doing a Metcon. They're doing it for time. They're going to beat their friend.

And then they can't master the muscle-up. And yet the whole time they're snaking up. Or they're like me. They're like me. They're muscling up. Their dip looks like this. And they're just struggling. It's like, well, your push-up sucks.

Your dip sucks. This programming sucks, man. Their dip looks like this, and they're just struggling. It's like, well, your push-ups suck. Your dip sucks. This programming sucks, man. I'm trying some other blog. I'm going to another blog, man. Fuck that guy. You know what? My back really hurts, too. His programming just doesn't work, man.

My problem, what got me here, is I never followed a program. I was just jumping in class, or everyone's doing this. I'm like, I'm jumping with you guys so I never there was no method to the madness it was just like do this do that and I did get better at certain things but there's so many holes now that I'm like shit now I gotta go back and like figure all that out so yeah it's certainly better than nothing but not as good as doing a comprehensive program definitely not as smart as doing a comprehensive program no one goes to like a career like you know what, this job I could have. There's five floors to my employer. I could just bounce around

and do a little bit of everything. Think how awesome, I could run the fucking company. Or you could just be that asshole who won't go away. Who is this dude? Nothing will ever get done if you bounce around too much.

We also had a lot of women tell us that they thought it would be really cool to do a competition someday and be able to do RX and do the whole thing as prescribed without having to scale anything. Because they're sick of having to scale pull-ups and they're sick of having to scale muscle-ups and handstand push-ups and mostly the gymnastics stuff. Even running in burpees for a lot of women is super frustrating because they're just too heavy where they can do 10 burpees in a row and they're spent. They're just done for and they're fucking sick of it. Yeah.

Of course, the leaner you get, the easier it's going to be to move your body. You know, the stronger your core is, the easier it's going to be to move that body weight. So, yeah, they all definitely go hand in hand. And then that goes with like I think women need to have goals. Like someone would be like, Jackie, how do I get my double unders? I'm like, fail them a thousand times and boom, there's your double unders. You know, it's like you've got to have these goals, and you've got to try, and you've got to fail.

You don't have a pull-up, right? Then you start with banded pull-ups. You do this many, and you progress, so you take the band out. No one takes that time. Everyone wants to skip those baby steps, and they just want to go straight to the cool shit. It's like, no, that's not how it goes. Maybe sometimes I think that getting strong, getting fit,

is a matter of piling up. But, like, there's a lot of rock over here in the fat pile. I've got to move everything over here in the form of just doing enough workouts yeah but you gotta also think of the quality and where you're putting shit at the things that the move in a certain sequence you got to have a certain level quality you gotta take your time you gotta do shit right or you're gonna redo it anyway exactly you're gonna be like anything in your life that's worthwhile you had to work for it you had to fuck up a little bit you figured out what you were doing yeah for sure you just said baby steps and actually reminds me another thing a lot of the women mostly in like in their late 20s 30s and even 40s they

were really concerned about having enough energy to like keep up with their kids as their kids you know go from you know being little to junior high into high school they feel like as they get older they just don't have the energy they used to have and so they're wanting to slim down and just get in better shape not because they perform better necessarily just so they can have more energy to like be a good role model for their kids because your kids aren't going to do what you tell them to do they're going to do what they what they see you do and they're going to copy you whether you want them to or not and so knowing that they want to be a good role model for their kids yeah maybe you could touch on that since you're the only one in the room that has kids currently but you're about to have a kid i am having a kid very soon i'm smiling because i'm like see doug i'm about to wink at you

constantly as lessons start coming in but yeah i mean you want what's getting more and more important to me is as i get older and as the inevitable wear and tear really starts to show its effects like all that football and all that power thing that starts coming home and like it's not so cool to be just heavy and strong just to be heavy and strong anymore you need to be fit and functional play with your kids and show them what a good deadlift looks like that's what drives me and to get there interesting enough is going to be that's got that's a leaner more streamlined version of me that's what's that's what's going to fit through that path yeah you know literally i gotta get it down a little bit so yeah that's what that's that's what matters you gotta be able to feel great and to function and to be happy with yourself.

What's fitness if you can't use it in real life? That makes absolutely no sense. So it's like all those just tie in together. If you are leaner, you will move better. You will have more energy. Or if it's not making you feel great. Ultimately, if you're doing something and you are crushing and you're doing all these PRs, great. But what is the outcome?

Most of the time, I feel like shit and I'm achy and I'm not happy. That wouldn't be worthwhile. You want to be empowered. You want to see I feel better the more and more I do this thing. So that way you'll keep doing it. You'll forget about what the goal was. You'll just do it because it makes you happy. Like Cheetos used to do for you.

Being healthy. I mean, you know, a lot of people are coming in, they're checking this out because they're thinking about how they look. But the health aspect is huge. I mean, if you're carrying a good amount of body fat around more than likely you know your your the sugar in your bloodstream is probably a little high you're probably a little bit higher risk uh you probably have a little more inflammation these looking having more body fat is just another marker of there's something going on in your diet that's probably not ideal

so it's not just about how you look it's like well let's you know you can go get your labs done you know what's your blood sugar look like what's your what's your triglycerides look like what's your your uh ldls look like you know we start looking at these things normally people are carrying a little more body fat or also their numbers aren't looking so hot either and so you know that's it's kind of like a byproduct most people train to good, but then they go to the doctor six months later and they, and they get the lab work done. They're like, Oh, you're doing really well. I don't know what you're doing, but keep it up. Yeah. Well, of course you train for your health, but you know, you train to look good. Cause it's the one you see right now and your health, of course,

is doing good for your health as you go. But I mean, someone with a lot of body fat, you just obviously know that they're not strength training and not dieting, but those go hand in hand. I don't, when I'm not on a program, I'm eating like shit. When I'm on a program, I'm eating right. So they go hand in hand. It's like- I definitely have a harder time eating well

if I'm not on a program. What's the point? You're like, fuck it. What's the point? You know, I already fucked up. Like, just keep eating like shit. And then one day I'll get my shit together. Oh, Monday I'll get my shit together.

Next Monday I'll get my shit together. You know what? I worked hard together next monday you know what i worked hard to office today you know i should have these sweet potato cream cheese fries i fucking worked so i typed for eight hours sweet potato cream cheese i know i'm going for lunch now we're going to store we're gonna make that recipe you just invented happen that sounds good i'll make that for you before Let's move on. So, so a big picture, like we wanted just to let you know that that's, that's kind of who we're talking about. Like we got all the survey results. We wanted to hear what women had to say about, you know, their own feelings and frustrations around the current workouts and they're in their current goals. That way, when we go to develop a program, we know exactly, you know, who and what to design the program for.

That way it can be as specific as possible to, you know, to your current needs right now. So if you want to lose fat and you want to get lean, but you want to keep your strength, you don't want to, you know, not get better at weightlifting. You want to get better at your gymnastics skills by increasing your relative strength. So pull-ups and muscle-ups become easier. Then that's the kind of training program that we're putting together right now for barbell bikini specifically. So we're going to transition out of that and we're going to move into talking about what a healthy body fat percentage is you know how much is the does the ideal competitor weigh in most cases depending on your body type so first we're going to jump into body fat percentage specifically for

ladies like granted men are going to be naturally leaner than females and that's totally a normal we don't have boobies we don't have boobies michael good good you're learning he's learning his anatomy also pp yes yes it's like on kindergarten cop that's right so a good healthy athletic body fat percentage for ladies and this is just an estimation like in my opinion like if you're like a good college soccer player or a crossfit regionals athlete you're probably going to be somewhere in the teens like the 13 to 19 and that's probably by calipers which tend to be a little more forgiving than something like a dexa scan you've been dexa scanned no the dexa is not very forgiving it looks within your body you do you do calipers and it's like i've done calipers and it's like

you're seven percent and then i do dexaA scans, like you're 15.5%. I'm like, holy shit, it doubled. So from what I've seen, most women are in the teens range if they're like a super good competitor. So that doesn't mean most women are going to get into the teens range, but that's ideally what you would get to if you wanted to be really good as a competitor. Or look lean. That's when you start looking lean once you get 20 or 19 18 that's when you start to notice your muscles come out because you're starting i mean 25 you're still 20 and

anything below that's when you're really 20 you might 25 you might still have like a little bit of a yeah you know there's a little bit more sticking out right there in the middle but once you get in the teens yeah it's flat yeah yeah that's a little bit more sticking out right there in the middle. But once you get in the teens, yeah, it's flat. Yeah. Yeah. That's a sexy threshold. Yeah. Get past that baby and you're home free.

Sexiness starts at 20. Where's that six pack start? Like 13? Maybe low teens. It depends. I was telling him sometimes I was like 12 on my best eating program training. I was at 12 and I still didn't have a six pack. But it really depends on your body type. I know girls that have way more fat in their legs and have these ripped six-packs.

And my genetics are I have more fat in my stomach, none in my legs. So for me, finding a six-pack is like, I mean, I've got to really, really, really try hard for that. So it really depends on the body type too. And it's hard to say because we're all looking for these abs. And for someone like me, I'm like, I might not see them. And that's okay because your quest is those abs. but you end up changing everything around you that those don't become as big of a deal because really what do i have to say at the end of the day i mean it's really just you're lean in your stomach but i know some chicks are huge here nice chisel six

packs and i'm like i'm way leaner than her and i still don't have a six pack all you need if that chick is mc hammer pants you're the smokiest chick at the party. Yeah, I mean, you're looking to be the best version of yourself. I think people get too caught up looking at other people, and then they're like, I want to look like her. It's like, well, you're not going to look like her. You will look like the best damn version of you. You'll never look like me. You don't have my genetics, my parents, whatever. You'll never look like her because she's got a certain body type.

But you might even look better than that because the frame that you have no one else has it and you can build it to whatever the hell you want i mean there's such amazing bodies stuck under these you know all this i don't want to call it that i don't want to call it that but just like all this not trial the stuff that you do that you don't take care of yourself there's this ridiculous body down there you just got to take the time to find it right you got to do the program and you got to eat clean and take the time more than anything right yeah so as part of as part of this presentation excuse me i'm going to include a graph which is down there on the table it's hard to see so i think ctp is probably going to clip it up over over the screen so you can see this your body weight is is a harder

topic to discuss than body fat percentage because body fat percentage i can just kind of give you some some hard numbers uh you know like that 13 to 19 just in the teens for body fat percentage because body fat percentage i can just kind of give you some some hard numbers uh you know like that 13 to 19 just in the teens for body fat percentage it tends to be a good range to shoot for if you're trying to be super lean trying to be a competitor if you're in your 20s that's that's not bad but it's not gonna not gonna get you like to regionals as an example your body weight that's really gonna depend on your body type you know like just like you were saying like if you're if you're short and you naturally hold hold more muscle versus being taller and you're naturally a lot more thin you're gonna have drastically different ranges the girls that are 5'5 are gonna weigh drastically different than the girls that are like 5'11 so uh so i threw i threw a graph up on the screen that way you can

kind of see like roughly what the range is for you and then uh i gave you two examples so you know if you're 5'5 kind of being in that like mid mid-120s to low-140s is probably a good range. Again, also assuming you're in that body fat range that we were already talking about. I know you gave an example earlier off camera. You were saying that you started at a certain weight and then you lost a bunch of fat and gained a bunch of muscle. And you're almost back to the exact same weight you started at, but you looked way better. You want to touch on that and gained a bunch of muscle. You're almost back to the exact same weight you started at, but you looked way better. You want to touch on that?

Yeah, I started training. I was probably 138. And then like five years later, I was 135. But my body fat went from 28% to below 15. But if I was just looking at that weight number, I'm like, fuck, I'm a failure. Because in five years, I lost three pounds. So that's why I try to tell people, don't get obsessed on that number on the scale. I still weigh myself all the time because it's cool to know.

I just want to see what's going on. But I don't try to base my results off that fucking number because sometimes it doesn't change. And you're doing everything right. Nothing's more frustrating as a trainer than having someone come up to you. I'm doing everything right.

I'm eating clean. And there's numbers not budging, but I'm taking pictures of them as we go. And I'm like, but look at what you're doing. You look amazing. And they're like, but this number's not changing. And I'm like, who gives a fuck about that number? Because you get so obsessed on it that you feel like that's going to show all the work that you did when it's not.

Like, I mean, at 135, people are like, oh, my God, you weigh 135? I'm like, I don't give a fuck if I weigh 160 if I don't look like it. You know, that number does not determine my success. It's more other numbers that I'm trying to base it on instead of just that one. They're good guidelines, though, of course. They're good guidelines. Some people are like, I want to weigh 135 and she's like five, seven. And I'm like, let's just be realistic about this goal. I'm like, I'm not going to say you can't do it.

Cause you could do anything you freaking want to, but let's just be realistic about this number. You know, as long as you look athletic and you look lean, what does that number do for you? Absolutely nothing. Just makes you feel like shit. If anything, when someone's like, Oh, you weigh 135. I'm like, yeah, one number number or one one data point amongst others and they all yeah and score right yeah and it's cool to know what it is and see it change but it should not

be the reason you're doing it and what measures your success because you might never see that number that you thought that you were going to see and i don't lie to people they're like am i going to weigh 122 by next month i'm'm like, fuck no, maybe six months, maybe a year, maybe two years. I'm like, but that number won't matter because you're looking so good as you go.

That's not going to determine your progress. Yeah. One thing I want to build into the, into this program specifically is, is some type of system to make it where we can do time lapses for people. Yeah. Where they can take a photo once a week. Oh yeah.

And then we can clip it into a video where the photo changes every second. And so you can see like a whole year, like every second, every week. Boom, boom, boom. You have to do that. You can get better and better and better. You can see it easy. You have to do it because, like I said, as a female, you always only see what you don't like about yourself. You've never seen what did change and how good you look.

You just see, oh, but my love handles just won't go. Even though everything else looks awesome. But if you show people in pictures, like we'll do paleo challenges and like the difference is just like oh but they don't see that until they put it side by side by them old selves because you forget what your old self looked like so you have to if you're going to follow any program you've got to take front side and back pictures and you should do it either once a week or once a month but you have to do that or you're never going to give yourself credit for what you did because you don't see it like strength goals are cool you're hitting them but we're all about what you did because you don't see it. Like strength goals are cool. You're hitting them.

But we're all about seeing what we want to see. The reason we're training is to see that body that you always wanted. I think people focus on the skill because it's so easy to do. Like for years, all you got to do is walk in the bathroom, step on a scale, look down, see the number. You have to confront yourself with a camera. The next most convenient thing to do is the camera. Maybe not psychologically, but like, I got to get the camera. I get someone to take the photo.

Psychologically, it's probably one of the toughest. Yeah. At first, it is no one wants to do it. But then when they lose all this weight, they're like, man, I should have taken that picture. I'm like, fuck, I told you you should have taken it. Everyone gets mad afterwards. Yeah. They go, I don't know if I want to do the photo thing.

And then six months later, they're beating themselves down for not doing it. I'm like, just take it. You don't even have to show me. Just have this filed somewhere. Front, side, back in a sports bra and small shorts. I know you're really uncomfortable right now with it. But as your body changes, because it will. I've never seen anyone get on a program, lift weights, eat clean, and not lose weight.

That's just unheard of. I mean, there's maybe one person in this world, and that's probably because they fucked themselves up so much with diet pills and just hormones, like bulimia. If you fuck up your body like that when you're younger, when you're older, good luck trying to change your body now because you fucked it up so bad that your hormones are not the same. That's probably one person I've ever met like that who just could not budge. Every once in a while.

Every once in a while you run into someone like that and they're doing all these things and I swear they're doing it right. And what I don't do is say, we need to try harder. I'm like, you need to go to a doctor. Yeah, let's find out what's going on inside. I mean, if you've done it, if you're doing everything you're telling me, you've done it all right, this is what you're lifting, this is what you're eating, and you're not changing.

I mean, there's something wrong. That's the biggest point. I think also that's starting to come out in the recently published scientific literature where it's like, man, if you're talking about just like people's effort, the amount they're trying and the work they're trying to put in, that's not, they're doing an enormous amount of work. It's just that it's not enough to get them moving.

They don't have the support to keep that effort up. Yeah. They're trying, actually trying the best they can. It's just that effort alone is not enough. A lot of people are trying really hard to lose weight. They're just trying things that aren't the best solution. Yeah. Efficiently, they can't keep it up.

Yeah. Well, yeah. I mean, I weight they're just trying things that aren't the best solution yeah they can't efficiently they can't keep it up yeah well yeah i mean i think we're all trying you know i think everyone acts like they're trying but um obviously it's the diet like i mean i think people don't even know what a real diet is like these days they're like i'll be like okay what'd you for a bag was like oh i really clean out a glass of orange juice i had some yogurt and then i had a banana and i'm like oh so you had carbs with carbs and carbs in the morning for breakfast and they're like yeah and then you know so they're just like skipping out on food or they're like, I don't eat any fat. I get low fat yogurt, low fat milk. So I'm doing everything right.

And I'm like, all right, well, you know, I'm like, this is where it kind of like changes, you know, I'm like, you need to find out what is real food and what you need to eat for performance. What should I be eating to get better? I usually break it to him like, yeah, you know, I don't know. Yeah. So, uh, about the all banana diet, you know break it to him like yeah you know i don't know yeah so uh about the all banana diet you know it's like candy bars you know the other thing with that too is people people feel like they're eating right and they may even know what the right things are to eat but they never track it i don't know how many times i mean

probably countless at this point i've suggested hey keep a diet log for three days and then bring it back to me and they're like i want they start asking nutrition questions i'm like i can't help you until you fill out a three-day diet log write down everything you put in your mouth for three days they do everything everything everything that's out of the bedroom that's so that's like so annoying and that's so hard to do because i've tried so many times to do that I just wish there was like an app

where like because everyone's on your fucking phone so as soon as I eat it I either take a picture either take a picture or just like or log it in your app

right and so that way because I'll be like text it to me and some people still forget but if you have an app like it's so much easier don't text me pictures

of your food yeah yeah exactly it gets annoying whatever you do yeah so maybe you guys should make this an app and then it's easier it bad idea there's an easier way to track yeah so like but people with it what happened is they will track it for three days and they won't even bring

it to me they go never mind oh yeah like i was like i totally forgot i ate a snickers bar every day at three o'clock i'm like they already know already know what's wrong. It's like the fact that they don't even, it's such a habit for a lot of people to eat some of these foods. They don't even realize it's happening.

Yeah, because if you pretend like you didn't eat it, you really didn't eat it. So if you admit it, then you ate it. It's the matrix, man. You believe it. Michael, do you sit him down

like you're scolding your kid when he gets a shittier pork? Like, do you think you ate good yesterday? Yeah? No, I don't think you did. down like you're scolding your kid when he gets a shitty report? Like, do you think you ate good yesterday? Yeah? No, I don't think you did. What'd you write here? Snickers bar at 345.

But again, these days, like, what's good? Everyone's got their own fucking version of what good is these days. And it's just like, but I mean, we can't deny the core concepts of what good is. Real fucking food. Shit that's not packaged. It's like, if you're excited to eat it, it's probably not something you should be eating. If you're like, I can't wait to eat that. It's like, no one says I can't wait to eat,

you know, like my vegetables, you know. No, I say that. Who's cooking your vegetables, Jackie? Who's spicing it for you? That's the problem. Yeah. Note to self, don't eat Jackie's food. Yeah, I've never had somebody tell me what they eat

and then look at their food log and that actually matched up what they told me. It's usually totally, totally wrong. Because then you have to admit it when you write it down. You're like, I'm not going to admit it. For me, it's the quantity, too. I may have the quality of the food right. I'll be like, oh, yeah, I'm eating this and this and this.

And then I write it down. I'm like, I'm not getting nearly as many calories or I'm getting way more calories than I thought I was. Sometimes it's like, for me, I miscalculate quantity before quality and you know it goes both ways on that one my wife will ask me Chris did you did you eat some um of the ice cream like you know a little bit I had a about a half of a coffee cup full it's like it's gone oh shit that's true empty pints of ice cream packaging in the garbage can. That's right. Yeah, I did eat it all.

So I think women intuitively have this sense that they need a program that's made specifically for women. Women ask me all the time, like, why don't you make something specifically for women? So I don't think it's a stretch to think that most women just kind of know, they just kind of feel like they need a program for themselves but when i ask them why they're like well women are so much different and then i asked like their coach like do you think women are different they're like they are but they're not and nobody really seems to like know what's different about a female program except for like a couple of high level coaches but but nobody seems to be able to explain it to me so uh we we made a short list about women specifically,

how they differ from men, and then how we can make a program that's a little more specific to women in general. Do you want to talk on this, or do you want me to just keep going? Yeah, if you want me to. It sounds like you want me to talk about it. Well, you're right in the program,

so I was going to let you go before I just talked over you. Yeah, it's pretty common for women just not to have as good upper body strength. This is stuff that's supported by research research this isn't just like looking at women and go oh they just can't do as many muscle-ups and they're not you're not just looking at girls and say oh it's you know they're not as big as guys when they're staying next to them all that is true uh but yeah i mean the research shows what 50 to 60 percent um per pound of body weight is. Hang on.

I'm totally screwing up how I'm saying that. Research has shown that 60% of the time women are 80% of the time compared to men. The relative upper body strength is about 50% of what guys can lift with their upper body. Of course. I mean, you go into a gym and a guy can do like 10 pull-ups. They can be a deconditioned dude. It doesn't matter. And the chick goes in and she can't even get her elbows to bend. And it takes girls a long time to be able to do a pull-up. Guys already have that. That's natural. They go in a long time to be able to do a pull-up guys already have that that's natural they go in there they can do

push-ups pull-ups for us it's like especially push-ups and pull-ups are the two hardest movements for a female and a lot of chicks that's their goal they just want to fucking pull up they're like i just always wanted to be able to do a pull-up that's another reason why if you do somebody's program like if you're doing julie fashay's program she could knock out 100 pull-ups yeah you're getting frustrated well you haven't done everything it takes to build. Well, her programming's got four sets of 20 pull-ups, and you're like, shit. I can't do that. I'm using a band, so it's like you're obviously on the wrong program.

If that's what you're doing, you've got to start somewhere, right? That's one of my biggest complaints about a lot of general programming is it's the same for men as it is for women when it comes to gymnastics movements. Yeah, that doesn't make sense. It's like, if you look at the research, if you look at like what can what actually happens in the gym, you put a guy, a guy and a girl next to each other. They're both good at muscle ups. A girl is going to probably break down about halfway there to where the guy ends up. He may be able to 10 consecutive muscle ups.

She can only do five if they're about the same level of athleticism. And so, like, you know, why is it that she also has to do the same amount of reps throughout the entire workout? The workout then becomes completely different for her than it is for him. Either one of you is getting left behind. Right.

It's like, because the workouts are written with a purpose. Yeah. And if that workout starts looking drastically different from person to person, that purpose is lost.

And so now, if you're not training with that purpose, you're not reaching your goals. Yeah. So. Yeah, if your program you're doing now has this like 3 sets of 10 everything after you do your squats, whatever, and that's the same for everybody, no one's putting much thought into the differences that you might have

versus somebody else. Yeah. I mean, when it comes to gymnastics, I just prefer that women do, you know, 50% to 60% less volume on something that is the same intensity or you figure out a way to change the progression on the gymnastics movement. Yeah. If you're going to do three pull-ups in a row, that's your 3RM. Yeah.

So if you have 20 pull-ups, you're doing 20 reps with something that's your 3RM. You wouldn't do something like that. Let me bump the number. We'll say 40 reps with something that's your 3RM. You wouldn't do that for back squats. You couldn't. Take your 3rm and do your back squats like you could do that it's possible but it's not something you should routinely do it's just it's

just too much right it's gonna it's gonna beat you up over time yeah that's why that's why a lot of girls uh they train for a couple years and still can't knock out very many pull-ups at a time without kipping yeah they never really work work on that static strength or just strict pressing or pulling. What other adjustments do you make for females, Michael? Other adjustments. We have a list. It's like right here. Yeah, Doug made up a fantastic list.

But yeah, a lot of women are more quad dominant. You know, they need a little more posterior chain work. We may end up doing things like glute ham raise, Yeah, a lot of women are more quad dominant. They need a little more posterior chain work. We may end up doing things like glute ham raise, things that you may have never seen in a program before. It's more glute training. Yeah. That's fantastic. Ladies want a nice butt.

RDLs, Romanian deadlifts, for those of you at home that might not get the abbreviation. Be some hip extension. What's it called you put the bar blue bridges blue bridges oh yeah i love blue bridges you do the bar uh yeah i mean i'm trying to add weight to those i love you know it's funny i was like i was like man no i do glue bridges every once in a while doug's a huge fan of them um have the ladies do them quite a bit uh but uh you know i don't see it done out out by a lot of other people very often. I saw Chris Spieler doing it the other day on Instagram. I was like, if it wasn't him, someone would have been like, that's not CrossFit.

Every chick wants a lean stomach, but every chick wants a nice ass. Like, you know, like those go hand in hand. So definitely the chicks are all about right now. They're like, just tell me what I do, Jackie. And I'm like, lunges and squats and hip bridges. I'm like, you just got to train. That takes us right to the next thing, which is anterior pelvic tilt. Yeah, and which comes with tight hips, right?

So you have tight hips, you have weak glutes. So it all kind of. Yeah, I mean, that can come from like your glute med isn't firing properly. And then, you know, your hip flexors are taking over. And your hamstrings are being put under too much stress so you end up with injury or you're walking around like this, the stripper pose, right?

So there are times where the anterior pelvic tilt is beneficial, but when you're lifting and training and just walking around day to day, it's not. But when you put on those shoes and you get on that dance floor, maybe it's a little more appropriate there.

Yeah, and being hyperextended all the time in that kind of stripper pose where you're sticking your belly out and you're sticking that dance floor, maybe it's a little more appropriate there. Yeah, and being hyperextended all the time in that kind of stripper pose where you're sticking your belly out and you're sticking your butt out, that might look okay if you're walking down the beach, but in the gym, that's a bad thing. You're going to get more back pain. It's going to continue to keep you weak in your core. Yeah, I was going to say, it's weak in your core, and I tell a lot of girls they're strong in the bottom and they're strong in the top,

but they can't put the movement together. I'm like, you're losing everything in the middle i'm like this needs to move as one solid piece if you're not training as one solid piece and those are the kind of things you forget like when a girl's doing push-ups she's like she's like she's banging them out and i'm like okay now tighten up your belly she's like why i could do 20 the other way i'm like yeah well no shit but you're not doing them right and that's not gonna progress you to any other movement that's that's as far as you're gonna go so that's hard to understand like you should tie train right and then then just put the high heels on and get that anyway.

Yeah, exactly. Be strong and get your ass poked up. I'll credit card them, and then they have to go like this. And I'm like, okay. There's a big reason why that might be happening with a lot of folks is like the programming is a lot of people's, the programming they've been doing is there's kipping everything. They kip handstand push-ups.

They kip pull-ups. They kip all these things, and they've never mastered the strict version of that. And in the strict version of this, your core is tight. And when you're doing kipping, it should be tight too, but what's happening is they're getting all this range of motion in the wrong places, and they're teaching people to do things. Well, I think by practicing too many of the movements in the wrong order,

skipping steps like you were talking about before, leads to poor core activation. And then people end up being really loose here. And they've been training for years, and they still don't know how to get their core activated. And I've actually seen a lot of people who they finally go get that big aha moment, and they go, oh, I'm not keeping myself tight when I'm doing pull-ups, deadlifts. I get to the top of the deadlift, and I'm hyperextending. I'm doing all this stuff.

They start really focusing on doing some... There's a lot of things you can do, exercises during your warm-ups to help get that activated ahead of time. We're going to be doing that in the program. It's funny. They just start throwing those things in the warm-ups and all of a sudden they start getting a little more abs.

You start seeing the abs. That wasn't even the goal. The goal was to keep them from being hurt and get them stronger. And next thing you know, they're getting leaner right here. Well, that's one thing I hope this program does have is some core work all the time. Because as I did training, you're always told, oh, you don't need to do core. The overhead squat works your abs. Oh, every movement, every total body movement you do in there.

Unless you do it wrong. But like, yeah. And then I go to a power lifting class. And they're like, okay, you do your lift. You do assistance. And it's like yeah and then i go do a power lifting class and they're like okay you do your lift you do assistance and it's like core you always can do core and i'm like that's the gap between we've got the secret brazilian tips topical agents and secret muscle activation techniques that will give you the brazilian butt you've always dreamed of so yeah core is something that I feel like is ignored.

It's like if you want nice abs, you've got to work your abs. I don't care what anybody says. Oh, you work them doing total body movements. You need to isolate your abs. You need to get them stronger. How can you get better at it if you don't ever fucking work at it? How can they ever improve if they don't work at it? Because you're always told when you're taking a class,

oh, we don't isolate movements in here. We don't isolate muscles in here. I used to say the same thing. You know, back when I was new to coaching, I was like, oh, squat. How do you not activate your core? Yeah. You're activating something, but it might not be the right muscles in your core and the right order and all that kind of stuff.

Plus, a lot of people got sexy for a long time doing isolation work. I mean, that's the thing we got to kind of take back is that, yeah, in physique sports and bodybuilding, they've taken some things to the extreme and added things that you won't be adding that make that possible in drugs. But the idea of isolating muscle to get a better effect. Yeah, maybe. The idea to isolate something to get a better effect and to take your time lowering your body so you can reverse it and work control and actually get more tension across muscles,

all of a sudden you're getting a response in your body. It's the same shit that has always worked for people who want to gain muscle and look better. Yeah. Yeah, I think a big part of this is core work is boring a lot of times. Like people go, well, this works. And because it works, they put it in a program. Then people stop doing it, so they stop programming it. So the goal here is to program in core work that's actually fun.

Yeah. So if we can make it fun and interesting and throw it in in an order that makes sense, that's another thing I want to make sure. There has to be a balance between what is right and what is fun because if you're only doing what is right, you won't do the program. I know if I do 300 crunches after every workout, I might get out, but that's boring. Who wants to sit there and just tweak their neck 300 times?

It's not the right thing to do either. If you give me three different exercises, two different exercises, different reps, and I'm always switching it up, I'm like, oh, this is cool, it's different, it's new. But it's not just right thing to do three different exercises two different exercises with different reps and i'm always switching it up i'm like oh this is cool it's different it's new and but it's not just like the same boring thing or just even worse which is skipping it and like yeah it's cool you don't add planks and stuff your warm-up or uh a cash out would be whatever mini sit-ups or crunches or belly different stuff doing like i'm just so bored of the same you know crunch like just the same movement just switch and it's kind of going to old school bodybuilding where they isolate the abs and they do all these different things.

There's nothing wrong with that. All the people are just like, oh, that's so bodybuilder. You know the best part about that? You accumulate. You can go in the gym and say, yeah, I'm going to have fun doing this and that. You experiment. You see what works. But you're accumulating all this extra work and having a great time.

And you're not sitting on the couch. I'll give you guys a freebie. Like cool little thing to do for your warmup when you're doing core stuff because it's good to warm up your core specifically. Just like we may use something for our shoulders to activate them before a workout, proper motor patterns. You need proper motor patterns in your core as well. Just do some hollow rocks and some arch body rocks during your warmup and that's going

to help activate things from the core out. Right. And that's exactly what we want to happen. Not the other way around. Exactly. It actually fixes the problem in and of itself. Like to get into a hollow body position, by definition, pulls you out of that anterior pelvic tilt and puts you into the opposite,

which is posterior pelvic tilt. It makes you turn your abs on. That's basically what your abs do in a lot of ways is it pulls your ribs down, it pulls your pelvis up, and it pulls you out of that hyperextended position. So doing a lot of hollow body work is what most women need to do to fix that very specific problem. And most women can't. Most women lay there and I'm like,

show me a hollow, and they cannot get their lower back flat unless they have their legs straight up. And I'm like, this is really bad. I'm like, if you even lower them a little bit, you start to hyperextend. That just means every movement that you've been doing, had you not been tight in your belly, obviously, because the most basic, you should at least be close to here.

But most women, it's like, this hurts my lower back. I'm like, well, no shit, you're like this. I'm like, we've got to get you back to neutral. And it's fine, too, if you're in that position. You can't do arch body rocks either. That's on your stomach. It's because you're bending in the wrong places. And it's not putting the stress where you want it. You can't do that movement while bending in the wrong place so i like to combine those

you can't just be hyper extended into a rock and you know you've got to be kind of tight to be able to rock you can't just be here and equally your hips have to equally match the back and yeah you can do it but no one's gonna have sex for you watching you walk underground like that like you're not very lean and look at you not sexy at all and and you know a lot of times that anterior pelvic tilt is a is a problem but uh women usually have good shoulder mobility they have uh good hip mobility you know they're they're nice and flexy a lot of times uh but they may have yeah almost too flexy though because then they're dead lifting did you just invent a hashtag hashtag flexing i'm flexy. I'm flexi, baby.

A lot of women are hypermobile. That's something we didn't put on the list, but that's a very common thing. Most women, not most women, but a lot of women are too mobile in their shoulders and hips almost, and then they're not very mobile at all in their ankles, but they're still stretching their hips all the time. They can do the splits easy, and they're still stretching their hamstrings every day, which is going to help them accomplish nothing better in the gym. Yeah. Yeah, ankle mobility seems to be the more predominant sticky issue with women.

I mean, one reason is just most women are raised wearing some heels. It's really bad for your toes and ankles. Terribly bad. Ankle mobility and the knees. It's only the foundation on which your body is on. Let's raise the heel unnaturally three inches. You see a lot of knees banging together in squats? Yes, especially the new, no, not even just every girl.

Like not a lot of girls come in with strength, like abductor strength. They're just, no matter what they do, they're just like here, I mean. But that's just a female thing and it's like, but it just comes with body awareness. Like if you're taught how to put pressure against your feet to do it right and you're not just told drive your knees out then you're learning how to squat better talked about the way you look the way you perform and health this is another very practical issue like if if you don't have the strength to hold position and to do a squat with a good amount of weight with your knees in good position uh with things we know about female anatomy and the hips and the femoral angle and all that and knee structure,

you're one bad landing away from having to have a medical intervention to fix your knee. You're going to tear a ligament or you're going to have some wear and tear. You're going to need maybe potentially a hip arthroplasty in the future or a knee arthroplasty because you're going to wear down things that shouldn't be worn down as much. What are we talking about? There's a lot of consequences to being in bad angles.

This is body awareness I should have been taught in the beginning that kind of gets skipped. And you just get, because it's, when you're training with a lot of people in a class, you progress so fast because you're trying to keep up with the masses. You don't want to be that one guy or girl modifying the shit out of everything. You're like, this sucks. I don't want to do this. So you just go with the flow and you keep going. You keep adding weight.

Even though we all know that you're squatting like this and you're not doing it right. You're just keeping up with everyone so you keep going. Yeah, and I hate when people go, you just need to squat more. Yeah, I know. It's like, that's not the right answer. If you can't do it without weight, dude, you can't do it with weight. You've got to be able to control your body without weight before you can progress with weight. And there's some single leg stuff.

There's things like knee bridges, which we mentioned before. Those are the things that are going to help that out. This isn't just like coaching cues that we're going to give out. This is actually, we're going to select exercises in the proper order so that you're going to get the best results. It's just movements to supplement the big lifts. Like, I make my clients, if they're this, I make them do like one leg deadlifts, you know, just forcing them to like have that body awareness on one leg that they obviously don't have. So, I think that's what's missing right now in a lot of programming is that we skip all these steps.

And we're not teaching. We're telling you what to do, but I'm not teaching you why to do it. So you don't understand why you're doing it this way. You don't get it. But I think if you can teach people to move matters, you go, which a program like this is easier because you have all the time to read it and to look into it instead of just a class you've got an hour. And we've got to get you warm and you've got to go, you know. Right. That's a good segue into what the program actually

looks like uh so first let's talk about what the workouts are like and we talk about nutrition kind of on the back end so yeah uh so first of all this is a year-long program we're going to do 13 four-week mesocycles and then you want to talk about how the mesocycles look and what is that a mesocycle for those of you that don't know yeah Yeah, so we have in the world of training verbiage or whatever. In the world of training verbiage. Yeah, you know, you have macro cycles. Those usually last about a year. And then within each macro cycle, you have some mezzo cycles.

Those run between one and four months. And then within each one of those mezzo cycles, you have micro cycles, and those last a week or two. Small, like micro. And so when we talk about, we like to put things in a mesocycle. We like to talk about mesocycles because usually a mesocycle is kind of like you spend an entire 8 to 12 weeks, maybe even 16 weeks preparing for a single moment in time. Or, you know, you're going to ramp up, you're going to get in this preparation phase,

and then you're going to ramp back down and increase the intensity man i feel like i'm gonna lose people in the weeds here basically they're they're three month chunks uh where there's gonna be a specific goal for three months we're gonna achieve that goal and then we're gonna switch to another goal for the next three months so at the end of the year the idea is that there's gonna be a culmination of training. And I like to talk about the mesocycle because people, a lot of times, they get three weeks into a program and go, it's not working, or I feel like the worst I've ever felt before. And I'm like, you're like three weeks into a 12-week program. You're used to getting better every day because you were a beginner.

If you're not a beginner, what has to happen is you're going to get bad at some things and better at others and things are going to take a back seat and some things are going to get better. But at the end of the 12 weeks, everything will be better. Like if at the end of the 12 weeks, now you can judge the effectiveness of the program. After six months, you can judge the effectiveness of a program. People don't give it enough of a chance most of the time. This is like dominoes.

You're going to line up dominoes, and then the first one has to fall, and then it hits the second and the third and the fourth. There's no point. You can't just hit the last one down and be done. Things have to fall into order. And so I was kind of talking about, like, people get three weeks in, and they feel terrible. You're like, oh, my performance is down.

Well, that makes perfect sense because usually the way I like the program is the third week into your month is the toughest. It's when you feel the slowest. It's when your energy might not be optimal. That's when we kill the fat version of you. That's a joke. Sorry, sorry. But what's going to happen the next week is we're going to unload.

We're going to cut the volume in half, which means we're going to cut the amount of reps you're going to do in half. We're going to spend maybe a little more time on mobility, less time on trying to get really heavy on the weights and stuff like that. So we're going to cut back the training. We're going to let you recover. And when you come back in that fifth week, so the first week of the next macro cycle, the next month, you're going to hit it really hard. You're going to feel really good. And usually after that unloading week, people feel amazing. And so if you're not doing a program where you're kind of like wave loading, you're not like getting nice and heavy and the intensity is getting higher and it's getting harder. And

then you take a break for a week. And a big mistake people make is they're on a program. They take that one week, you know, where the unloading week and they start feeling good halfway through the unloading week. Like, feeling good halfway through the unloading week like i feel amazing they start doing extra stuff worst time to do extra stuff focus on recovery and and we'll talk about recovery a lot in the program that's such an important component probably where most people mess up they train hard all the time they don't nothing ever happens because of that yeah so what we'll do is over the 13 was it 13 months 12 months 13 four week muscle cycles which is exactly one year yeah yeah so by the time something like that

yeah by the time we get to the last month you will have ramped up repeatedly over time and as you ramp up over time where you're going to be a year from now

is going to be so much further along even though it's going to feel like sometimes you were moving backwards but that's just the way that good

training plans work. It's all part of the plan. As Batman said. To sum all that up, we're doing four week mesocycles. You're going to have like a medium volume first week and then like a high volume second week and then like a really high volume third week. And then week four, after you destroyed yourself on week three, you're going to back it off. You're going to have a lighter week. You're going to recover on that week. You're still going to be training. You're still going to work hard. You're still have a lighter week you're gonna recover on that week you're still gonna be training you're still gonna work hard you're

still gonna work as hard as you can on what's programmed but the volume is gonna be down and then you're it's gonna let you recover and kind of slingshot you forward and then you go through the cycle again yeah every time you do a cycle you're improving you're better than you were the previous cycle yeah and after 12 or 13 months, you're like He-Man. Doug, people usually say, how can I be She-Woman? No, my God. We don't want to be like He-Man. I'm thinking about me now. She-Ra.

Oh, my God. Like She-Ra. Just to make the point, everybody gets it fully. I could beat the horse fully. People get frustrated with plateaus. I was doing so good, and then things stopped. We're not doing a program where things get intense, and they back off.

We're not cycling up and building slowly and and and stacking effects together if you just come in the gym and work hard all the time you get the result that that was programmed to give you and then of course nothing else ever changes because nothing else varies well this is like gold to me because like every time well i know a lot of people like this every time they go in and train all you're trying to do is get as heavy as you can and that's it but you do that every time you work out so like there's no or like someone jumping a five by five and it's like a five by five has got to be progressive like there's more to it than just like five by five and then you're done right yeah so i think it's really cool to have a program where it's like

you're all the guesswork has been taken out here are the numbers just plug them in like you don't have to think about it you don't have to be like what am i going to do today or um i wonder how heavy i can get today because sometimes you have a good day sometimes you don't but you're not supposed to go as heavy as you can every time you train that doesn't make any sense you're not going to make any progress yeah you know there's a reason we did three sets of five two weeks ago and today we're doing you know just one set of five or five sets of five there's a reason for that so if you're just jumping in on random workouts then you're kind of missing the whole progression point yeah and then it's like if you want to look good by next year in a bikini,

you start that program now because I guarantee you, if you do it all until next year, you're going to have that there, you know? But it's like right now when I'm just going into lifting as heavy as I can, it's like, there's no guarantee that when I get to the next, when summer comes, I'm going to look a certain way.

Cause I'm not following anything. I'm just going and going and going different stuff. So I leave, this is like a guaranteed plan. It's like what most people need is like, here's what you eat or this is what you do for training and this is where you're gonna get there's no it's not gonna happen if you don't do it like it's not like you do all this work you get there it's not gonna happen that's not how this goes it's like backed by science it's like you will get stronger and it will happen yeah

most people never done a complete program for a year straight without taking any big breaks or like doing something and switching on something else we talked about that earlier like one full year with no breaks on a program where you're consistent you make amazing progress it's guaranteed results like that's guaranteed yeah most people just never even tried that yeah yeah so week by week we talk about the mesocycles four-week blocks where we're stacking up over the first three weeks and then backing off on the fourth week so within each week um you, it's always tough when you're, when you're writing a program, like how many days a week should it be and how hard should those days be depending on, you know, who your clientele is or, or who you're writing the program for. It's going

to vary. Some people want doubles like four days a week and some people want a workout that's three days a week and that is it. So, so we're always trying to play with like how much to give for these for some of these programs so we in the survey included a question about how many days per week would you like the program to be how long do you want each workout to be how long right would you want each workout to take from walking into the gym to walking out of the gym all right and the the bulk of the response is that most people wanted five days per week right and then there was a percentage right below that i wanted four days per week then there's a percentage right well well below that that was like six days per week and then three days per week was before that so so really people wanted kind of like that four to five days per week so what we did was we we

programmed it where there's gonna be three days where you're in the gym and you can you can lift weights and take advantage of the equipment basically and then there'll be two days that they're not mandatory but they will they will highly suggest they're highly optimal results but they they play well with the three mandatory workouts they're you know it's all programmed together but but if you just did the three workouts that would still get you a good result okay but but the two additional workouts they're not necessarily done at the gym they can be done at the gym but they can be done anywhere that way you only have to go to the gym three days a week if you want to and then if you want to work out at the park or at your house or whatever you can do that too so that gives you more flexibility about how often you have to go to the gym i just think it's awesome because it

like it leaves um it leaves some flexibility in it it's like if i want to work out with my girls one day it's not like i have to do this lifting before. It's like let's go work out. Let's have fun. Let's play. Instead of you feeling like, oh, guys, I can't work out with you, I've got to do this. So three solid days of I've got to do this is awesome.

Two days of I can kind of mess around and still get a good workout in, that's freaking cool. Instead of like when you're that boring person, always by themselves in the corner lifting. Or if you travel and stuff, you have options. have options exactly if you travel you could jump into class you could do whatever you did your hard three you know i think that's the flexibility part of that is awesome instead of just five days of you have to do this and it's like shit what if i can't like life gets in the way sometimes but if you tell me i three is mandatory five is optimal it's like

that's awesome because even if i get three in this busy ass week i'm still on track i don't feel like oh i didn't do five i fell off i'm just done yeah i'm never gonna catch up just forget it that actually brings up another point that i wasn't gonna bring it up this up right now but for people that do travel as as part of the program we just included a uh like a like a cool pdf handout that chris put together that looks real nice that um includes a bunch of anytime workouts where there's like a bunch of beginner anytime workouts that if you are traveling and you just want to work out and you don't even want to check the website, you just want to go train and do something different that day. Then you can just look on the handout that you've downloaded on your phone or whatever and just pick a workout.

Pick a beginner one, pick an intermediate one, or we have some advanced ones on there too. And they're made for travel. They're made for people that don't have access to a gym that just you're in a place where you don't have access to any equipment. You're at your hotel or you're at like your grandma's house or something. You want to just go in the backyard and train. You can just go do it real quick. And that's so we're including that in the program. That way you don't have to miss a workout because you don't know what to do.

Pack a few bands with your high heels before you hit the road, ladies. And let's get to it. Yeah. You know, as a coach, like I think when I was younger, I was like, like this is the ideal program. Follow it or don't. Yeah. And the older I've gotten, I think when I was younger, I was like, like, this is the ideal program, follow it or don't. Yeah. And the older I've gotten, I've actually enjoyed having the confines of like, look, let's make this work in a 45 to 60 minute workout.

You know, because as I've gotten older and busier, I realized that there's actually value there. And not everyone's going to end up being, you know, having the discipline and the drive of a bodybuilder i want the optimal physique everything i do in my life is for this purpose of getting on stage that's not the way this works it's this is very realistic yeah 45 to 60 minute workouts three days a week in the gym and then about the same time commitment for those optional workouts where there's going to be a lot of like you know we're going to do some some sprinting we're going to do some gymnastics core work that's when a lot of the core work's going to happen is on those days because we can do that without equipment i mean let's be honest life gets in the way and it will get in the way and i can tell you that in a year i'll tell these

women something will happen that you're going to feel like it derailed you but just as long as you can commit to three and get them done never feel like i think that's one of those people fail programs is because they start and they're excited and then then it's like the one, my mom got sick and I did a lot. And then they're like, started eating like shit and everything goes to shit. But if you could just hold on to a little bit and be like, you're still okay. Like, you know, you can continue to do this. Then it's going to prevent people from doing those dips and just like leaving the program. You know, I just think that that flexibility is just awesome of being like life will get in the way. It's all good. deal with it it happened and then just continue where you were

yeah and some people won't be stuck in the mentality that you're actually burning off your calories which is not really what's happening for the most part you're training to keep your muscle and keep your strength and then you're using your nutrition to to help shed off the pounds you'll burn some calories working out and that'll help a bit. But most people that get super lean and look really good, they're not running off the weight. They're altering their diet to lose the weight, and then they're training for performance. For muscle gain.

And the food they are eating is high quality, and it's a lot of it. This program will help you burn fat. Burn it off like a box of matches. Burn off that fat. Wait, can we clip out that chunk and do some of this? All right, yeah, yeah, take that out. All right, so what we're going to suggest is that you do your in-the-gym workouts on Mondays, Thursdays, and Saturdays.

Your at-home workouts are going to be on Tuesdays and Fridays, and then your rest days are going to be Wednesdays and Sundays. You don't have to stick to that 100%, but that's what we're going to suggest that you do. If you need to change it here and there, no big deal. Every Sunday you're going to get access to the whole week's worth of workouts. You don't work out until Monday. You're going to get the workouts on Sunday. So you're going to have them a whole day early.

That way you can make adjustments for your schedule. But that's the suggested pattern that we're going to suggest for this program. Sunday you can plan. Then Wednesday you don't have to go to the gym. You can stay home and watch Barbell Shrugged. There's a reason the rest day is on Wednesday. Is that our Sabbath is Wednesday? So a second ago I said that you're going to get all your workouts on Sunday.

Basically what we're going to do is we're going to provide um a an online spreadsheet where you can see your whole week's worth of workouts and then we're also going to give you some type of a workout log where if you want to print up a pdf and take it to the gym and fill it out you can if you want to copy the spreadsheet that we give you online and then have it available for yourself to fill out on your phone electronically. You can do that too. Some people like logging their phone. Some people like actually like writing stuff down. A lot of people still just like to like print it up and then just have it and then write it down.

I like to remember. Which means I won't remember. I'll lose it. If it's on my phone and like I'll be like, what app was that on or what file was that in? And whatever. If it's printed up, then it's in the same spot every time. I just keep it in my car and I just walk into the gym with it or I can just keep it at the gym.

It's just easier for me when I do it like that. I like to dream my workouts. Or you can make that app and then you can give me charts and graphs of my progress. From the makers of Barbell Bikini. Who does that? Beyond the Whiteboard does that, right? Does what? Beyond the Whiteboard does that. You put Does what? Beyond the Whiteboard does that.

You put all your stuff in. It'll give you charts and graphs of your progress. Yeah, there's quite a few apps out there like that. I think we have that available also with Wodify. Oh, yeah. We'll talk about that here in a minute. So another thing that we have in our program that's unique to us, we have videos for everything.

We're a very video-based. You're watching a video right now. We're a very video very video based organization we're not really good at the whole writing thing speak for yourself i'm not i'm not good at writing at all chris is great at it that's kind of his talent but we make videos for everything so you know if it says uh burpee box jump overs and you're like what the fuck is that like you can just click on the link burpee box jump over will be highlighted and you can just click on it and it'll send you to a video that's five seconds long that just shows somebody doing the movement twice and you go oh it's like that and then usually there's a technique quad next next to it or a progression video where the technique quad teaches you exactly how to do it uh you if you're watching us right

now maybe you know what technique quad is hopefully uh and there's videos for how to squat and how to do olympic lifts and how to do deadlifts and how to do muscle-ups where you can know all the finer points of the technique so you can get better at the technique. And then maybe for something like muscle-ups or pull-ups, you need to scale or have some type of an easier movement. Or maybe even you want a harder movement if you're really, really good. Maybe you want to make it harder. And so we have progression videos for all the gymnastics bodyweight movements where you can see what the RX level movement is. And then there's like four or five or six easier variations in order and then there's like two or three harder

variations so you can always adjust the gymnastics movements to your current level skill or your current level of strength so it's all video it's all really easy to follow so that makes that means you can click on a workout and then you can see exactly what everything is and you don't have to like wonder what it is or go look it up it's all right there every single time beautiful you never left guessing always protected do the movements right and get fit as fuck oh i think that's this is probably a good idea and this is this is like killing me it's like normally normally it's like right right in front of me i can kind of work through it without like being like in my when i click on my mouse, it goes backwards half the time. And I don't know why.

It's really close. It's one of my favorite spots for barbecue, and it happens to be, like, five minutes away. All right, so here's a few examples of what we were just talking about. Here's some of the warm-ups we actually have in a different program. They're weightlifting warm-ups, and you can see each day you're going to have the warm-up, and then everything that you're going to be doing is going to be linked. And then you can see Mike, in this case, is leading you through all four of those different sections of the warm-up. And then for the workout, for one

of the gym workouts, you might do some heavy back squats, maybe some heavy pressing, and then you have a Metcon afterward. And then if you look at the Metcon, it says ring dips, walking lunges, and GHC sit-ups. And then there's a technique WOD associated with it. And then, like I said, there's for each of the movements itself, there's a short five second or so video. And then there's maybe like a three to five five-minute technique WOD to walk you through exactly how to do those specific movements. At home, the optional workouts, it's basically going to be all body weight. And so here's an example of one of the warm-ups.

You might do some ankle mobility and then maybe like a hip flexor stretch, and then you're doing basically like agility drills. You're doing high knees and butt kickers. And again, all those things are linked where if you don't know what a stepping hamstring stretch is you can just click on it real quick it'll take you to youtube and you can see exactly what that stepping hamstring stretch looks like and then again for the workout you know in this case maybe you're going for some some hard 400 meter runs and then you're doing reverse lunges with body weight you're holding a side bridge you're doing some bear crawls and

then again everything is linked. There's technique wads when technique wads are necessary. And then it's all very, very straightforward. In addition to this, Mike will have the workout pulled up on the screen just like it is right now. And then he'll be walking you through it kind of like I'm doing right now. The workout will be on the screen. You'll see Mike's pretty face in the bottom right corner of the screen. And he'll say, okay, today we're doing three rounds of 400-meter runs

every six minutes on the six minutes. You want to think about pacing. You're going at 90% today. You're tired from yesterday because of all the stuff you did. Tomorrow you have this. Don't forget about that. And he's going to walk you through exactly what to do today and then what to expect for the coming days.

That way you can have some context for how hard to work on this workout. You know when to really, really push. You know when to back off. He'll remind you, hey, it's week three. It's a hard week. You should feel beat up right now. That's normal. It's okay. Fucking power through it. Next week is the back off week. You can go ahead and go light on the back off week. That way you can recover from this really hard week. So don't give up. Go hard today. I'll see you tomorrow. And then that video will close. And you're going to get one of those every single workout. They're usually about a minute long or so. And Mike's going to do that for every single workout for the whole length of the program.

So you're never going to be stuck in a situation where you don't know exactly what to do. Yeah, I've had people following, you know, blog programming a lot of times. And people are posting their results. And they're like, oh, I thought that meant that. And then there's some confusion. But all it takes is let's make a short video explain it like you would explain it in a crossfit class you know your gym or something like that now that you got it all explained and you know there's sometimes a coach will write something and then it makes perfect sense to them but then as they're explaining it verbally they go oh you know let's clarify this

one point right here that's the asterisk that no one's going to read but if you're watching a video it's nice to have well they type out like four or five paragraphs you got to read a whole page just see what your workout is and and people just don't like reading anymore it's just easier to watch a one minute video than it is to read a whole page i don't like to read yeah i mean i i'd like i'd like reading and still when i get to something like that i'm just like damn it you know it's you feel like it's a waste of your time almost too long didn't read yeah and then on the rest days you're you're still going to get something to do there's never going to be

a day where you where you aren't doing anything so on your rest days uh you have optional stretching to do you have optional soft tissue work that you can do if you want to take an extra nap and call that your workout for the day that's's totally fine. But we're going to provide you with videos and suggested mobility work to do on your rest days and things that can help you recover faster. So here's an example. And I might say, do these three stretches. Here's a picture of the Faction 15 mobility poster. I might say, do stretches five, six, and seven. I might throw a video in there with it. Usually there's videos of all this stuff.

Again, like I said, so maybe in this case you're doing some thoracic rotation, which is like spinal mobility work, some shoulder flexion overhead work, and then maybe like some hip flexion work. Again, shoulders and hips aren't necessarily what most women need to work on. Ankles tend to be what we focus on. But here's a short example. And then also on the rest day specifically, that's when you're going to get the bulk of your nutrition information. We're making a nutrition course specifically for this barbell bikini course. And then we're going to give you some of our other nutrition products as well.

That way you can take advantage of them. But what I did was, is I again, surveyed the, all the women in the barbell, uh, shrugged audience to see exactly what they wanted out of their current nutrition program, what they were doing now, what's worked for them in the past, what, what hasn't worked for them in the past. You know, what kind of questions do you have? What kind of, what kind of confusion is there in the world of nutrition for you? That way I can make sure all those questions are answered and included in this nutrition course. So for the first 12 weeks of the program, you're going to get a video once per week and it's going to be a comprehensive nutrition course designed specifically to make it easier for you to eat right day to day and then designed to help you lose fat specifically, not just be

healthier, which will be in there, but it's designed specifically to be a part of this comprehensive program, which is designed to help you lean up and lose body fat. Along with that, something that I wasn't going to mention, but I think I'm just going to throw in is most people are asking us, you know, what do I eat like before my workout and during my workout and after my workout? And what do I eat when I wake up in the morning? What do I eat before bed? Most of the questions were around, you know, what do I eat and when should I eat it? So it'll be very practical to be lots of examples about here's, you know, here's what one person said or here's what one person was eating right before bed. And here's what another person was eating right before bed. And here's a comparison of the two and why this one might be better than the other one that way you can see exactly what to do and you'll know exactly what not to do.

It's very practical. So, uh, that'll be really helpful, especially if you don't have a big background in nutrition already, uh, which I find most people that had, they kind of know what to do, but they don't know the little details. So hopefully this will fill in some of the gaps. All right. As far as the, the different levels and options for the program, uh, for, for all of our courses, we have a solo program, a RX program, and a pro account. So basically what that means is that solo, as the name implies, is basically on your own. You're going to get the daily wads. You're going to get the daily videos. RX is kind of the level two. You're going to get a little bit of support with that. You're going to be in a Facebook group. There's going to be a coach in that Facebook group. You're going to be able to

ask questions on a daily basis. You're going to be able to kind of collaborate with the rest of the people that are doing the rest of the women that are doing the workouts on the same day as you. That way you can go back and forth about, hey, this worked for me. What'd you do? What'd you get? If you PR, you can put a video of your PR. People can congratulate you, come and they can offer support, you know, because it's a little online community and you can help out, help each other out and support one another. And then also you're going to get access to Wattify, which is our performance tracking software, which earlier we were saying it's nice to have like a graph to be able to tell you like, OK, you know, three months ago you were here and then two months ago you were there. And now you're here and you can see your progress visually, which is huge for tracking your progress like to be able to see on a graph like wow i got stronger every single month the last four months that's really motivational because it's hard to remember where you used to be which is kind of what we talked about earlier especially with respect to your body composition and with wadify in addition to that we actually had the guys at wadify do one of our programs they could see the needs that we have that might not you know be obvious otherwise so they did the program and they're making a lot of changes uh to better suit exactly what it is that we need so that we can uh you know better serve you guys or you girls yeah another benefit of

of the facebook groups is that you can just record yourself doing the lifts submit a video and then say hey uh you know what do you see what am i doing right what am i doing wrong and the coach will come in there and they'll help you and then a lot of other people that are in our courses usually their coaches at their gym too and they're they're more than happy to help so you can get instant feedback from a lot of people that have the exact same goals and desires as you and that have potentially a lot more experience than you and they can tell you if you're if you're you know clean and jerk looks good or if your muscle looks good and what you're doing wrong. And if you say, oh, my knee's been bugging me, like, what do you think I should do? The coach will come in there and they'll say, okay, well, you know, they'll kind of counsel you a little bit on like what exactly is hurting.

And then they can give you a suggestion for where to back off and how to make adjustments to the movements and how to scale if you need to. They can tell you when it's a good idea to take a day off. If you're saying, I feel really good, they can give you some ideas about what you can do to do a little bit extra to make yourself kind of move forward a little bit quicker. If you're not sure if you should, you know, do an extra workout that week because your friends ask you, Hey, do you want to work out with us on Sunday? And you're like, I don't know if I should, you can go into the Facebook group and say, Hey coach, I'm thinking about doing this workout on Sunday. What do you think? And the coach knows what's going to go, what's going to happen on Monday, Tuesday,

and Wednesday, and they know if working out on Sunday with the workout you send them is going to be a good idea or not. So it's nice to have that coach in the Facebook group to help you out in that kind of group coaching environment. Finally, with a pro account, if you want some individual attention, we have a pro account where you can get on a Skype call with a coach once a month. You can submit your nutrition logs, and the coach will look at your nutrition specifically on a weekly basis and they'll give you feedback and they'll tell you, you know, okay, well, you're eating this and you're not eating that. We talked about this last week and you haven't made that change yet. Maybe you should stick to that. You know, maybe add some more protein in

here or you're not eating when you wake up. You might want to eat breakfast and here's a suggested breakfast that you should eat. And they can make these little tweaks because they know you personally they talk to you on the phone they know your goals and they're tracking your progress with you over time and they can they can help you move forward a little bit more quickly than if you did it you know all by yourself in the solo program or if you did it in rx where they don't actually know you on a personal level like they would if they were talking to you on the phone once a month and looking at your nutrition logs every single week so so we do have a pro account for those nutrition logs that's going to be like one tweak per week you mentioned a lot of things i want to make sure everyone

understands that you know when when a coach is making a suggestion it's like let's make one tweak per week there's a lot of things you could tweak when you're looking at a nutrition log but we just try to pick one thing and focus on that because it is about the baby steps. We have 12 months to figure this out. That Skype is so valuable because, like I said, life changes, and sometimes you need that encouragement or you just want to be like, man, I couldn't do this. There's something wrong with me.

Am I doing wrong? Someone just needs to be there. No, these are all just growing pains of what you're doing. Some people just need that push and that motivation, especially people trained at home that don't have that support around them. They just need to ask somebody like, I was doing this the other day and it felt like this, or what can I do to make this better? Or did my hips hurting? Like, do you think there are any other stretches I could do that aren't on there? So that's just huge to have that encouragement as you go from someone that can help

you out. Yeah. Some people are really lucky and they have a coach in town that they can bounce questions off of them that can, that can help them and like see them move in real life but a lot of people don't have a coach and they just train in their garage or they live in a small town and there's no one in town that really knows anything about crossfit they there's other people that might like follow workouts online too and they like kind of know more than than like their brother does but like they're not really like coaches in the in like the professional sense so so it's nice to have a real coach where you can talk to them online uh over skype or you can see them face to face and they give you real advice to your real situation that's that's not

like i discovered fitness six months ago and now i'm level one certified advice you know i mean like a coach that's been there and done that so uh the pro account is very cool for the people that do want some individual attention which which a lot of people do, and they make progress faster when you have that attention. Real quick, excuse me, on Wattify, if you don't know what Wattify is, I want to talk a little bit more about that in detail. So it does a couple things really, really well. It does track your progress, like if you want to track your back squat max over time. But the cool thing about Wattify really that I like is that it provides a leaderboard for everyone in the program. So if you want to see how your results stack up

to the other people in the course, say there's 100 people and you want to see how you did compared to those other 100 people, well, it'll automatically rank you online for each specific movement and the Metcon. So if you do back squats, that's right. You know who you're chasing yeah i mean chasing people is big like competition drives people to work harder and it makes you

get better that's right like if you're competitive and you know who you're chasing down like you don't have to like have someone next to you yelling at you to motivate you like the competition will motivate you and so having the leaderboard makes it where you will work hard automatically and it's it's a fantastic thing to have if you've never done it before wadify is entering a lot of a lot of gyms and they're they're starting to take over the market in a lot of ways uh and for good reason because this is a super cool feature that they have that basically nobody else has right now powerful community element for sure yeah and then uh you know not only track like your back squat for the day,

it'll track the MetCon times also. So you can see, well, man, I got second place today out of the back squats that we did, but I was like number 72 in the MetCon. Okay, well, that tells me something about what I'm good at. Super objective. Yeah, it lets you know where you need to work and where you're already pretty good.

And so you can more appropriately kind of focus your efforts for now and then into the future too. The other cool thing is that it has an app where you have all your workouts on your phone. You can log your workouts on your phone in the app. We were talking about having an app earlier. Wattify provides an app that's super high quality and easy to use and it just goes right on your iPhone or your Android phone. I'm assuming they're on Android.

I think so, yeah. I would imagine. We all have iPhones. We talked to them at Wattify. They got programmers for every option of make and model. And then also... If they don't,

they will next week. Come on, you assholes. Get with it. I'm like, I said you guys are on Android. You might want to get on Android you guys have a Windows phone app man the other cool thing is that you also

can do the nutrition logs that we just talked about that you can log those right into Wattify and they will track them over time for you that way it's all in one comprehensive place all your workouts are there all your nutrition logs are there and then the coach will just come in I do like the nutrition function a lot it's really easy to use it's super convenient so uh it makes it really easy for the coach too

they can just look up your account they can just look at your nutrition logs are always in the same place they don't have to like try and find where where you you know put it on your google docs so they don't have to like remind you to email it to them it's just all right in the same place every single time it makes it really easy so they can just do a screencast and tell you exactly what you need to do and then you can always just you know they'll email you a link easy easy easy every week it's on your smartphone so you can you can just do it everything it's not like you got to walk around with pen and paper but coach what if i have a flip phone you don't even you shouldn't be watching this video if you can't even, you shouldn't be watching this video. If you can't watch this video through your phone,

then this might not be for you. All right. A few, a few frequently asked questions. So just to reiterate, this is a one year long program and it's broken up into 13, four week macro cycles. Excuse me,

mezzo cycle. Excuse me. I just learned this today. He's like, by the way, it's going to be 13 macro cycles. Mesocycle is like, oh, sounds good. It's a 13-year-long program. By the end of it, you're going to be all right. You're going to be pretty hot, man.

I'm telling you. All right, so it's one year long, 13 mesocycles, four weeks each. And it is going to be five days a week. If you do all the workouts, the three gym workouts and the two optional workouts, or if you want to just do the three gym workouts, you can do that too. Um, those are like the required mandatory workouts. All the workouts are going to be 30 to 60 minutes. We'll try and keep them around the mid range there where they're all kind of like 45 minutes. And that way you can be in and out of the gym very quickly each day. You're not spending two hours in the gym and you don't have to do daily doubles.

So if you're a super busy person, you know, you got a regular job, you got, you got three kids and you still want to work out, you know, you're welcome to, you're welcome to still do the program because it's not going to be as time intensive as some other programs out there. As far as where are you going to get your workouts, again, we just talked about Wodify, but also everything else,

especially all of the workouts where you're getting the clickable links, those are going to be delivered to you in our membership site. So we have a Barbell Strug membership site that Vaughn, the man in the back, helped put together. Vaughn's our tech guru

and he's helped us put together a cool membership site. So you'll get all your workouts delivered to you in one comprehensive spot. And if anything goes wrong on the membership site, you know who to blame. That guy right over there. Under the bus you go. That's right. As far as when you get your workouts, we try to give the workouts out.

We live in Tennessee in the United States, so we're central time. But we put them out basically almost like a whole day early, 10 a.m. Central time the day before for us. That way, like if you live in New Zealand, you're still getting them at like three in the morning. That way,

if you work out like six in the morning and you live in New Zealand, like, and you're the first country on earth or whatever to, to have that time come around, you can still work out and not have to like be pissed because you get your workouts, you know, six hours after you were supposed to work out and they have to be pissed because you get your workouts six hours after you were supposed to work out

and then you have to change up your whole routine. It took us like three months to figure out time zones and who's in the program. Mike went, what time is it in New Zealand? What? Holy shit. I was like, how do they live like that? On the other side of the world?

I just don't get it. How do they not fall off? Fucking fall off the planet, man. Oh, because it's spinning. Oh, right. Gravity. Gravity, yeah. All right.

We had a lot of people ask us if they were still going to get better at Olympic lifts because that's the hardest part of the training for the most part is learning and getting good at snatches, cleans, and jerks. It's kind of the most technical aspect of what we do. So especially coming out of Olympic weightlifting as competitors ourselves, that tends to be something that we like to do a lot of ourselves and incorporate into our programs. So yeah, you're still going to get better at the Olympic lifts. We're still going to have lots of technique work built in. You're still going to do the lifts. It's a fat loss oriented program. So, you know,

like if you're doing the muscle gain challenge where you're trying to put on like, you know, 20 pounds in a couple months, you know, your lifts are going to skyrocket because you're putting on so much weight. In this case, you know, you're not going to have your lifts skyrocket the same way because you're trying to slim down. You're trying to slim down slowly where you lose mostly fat and not very much muscle. That way you can keep the strength and the muscle that you currently have, which if you keep the muscle and the muscle that you currently have, which if you keep the muscle you currently have and you get better technique-wise on your Olympic lifts, they still should go up a little bit,

even though you're not trying to get bigger. You are probably still trying to get stronger, but you're not trying to aggressively put on muscle mass. But you will get better at the Olympic lifts. And if you're improving your mobility, which is going to be a factor in this program, your Olympic lifts, it's crazy. I was like, oh, my ankle's got a little more flexible. My got a little more flexible my hamstrings got a little bit longer now i can

snatch 20 more kilos surprise probably squat more and pull more and just do better at everything yeah yeah especially if you improve your ankle mobility again that's going to be a big part of this program making sure that all the ladies in this program have have mobile enough ankles where you can do full depth overhead squats and you can do full depth front squats and pistols because if you don't have very good ankle mobility, then it's impossible to do those things correctly. And then later on when you pack on muscle in a different phase, different set of goals, you're going to be in a really strong position.

Yeah, generally after you lean up, you want to get back to the programs that help you maximize your strength. You're lean and now you want to get as strong as possible. That doesn't necessarily mean that you want to get big again or as big as you were body weight wise or you know scale weight wise but you're going to want to switch on to something that that helps your strength after you've kept the weight off for long enough where you know it's like off all the way off and that doesn't mean like you hit you hit a certain weight and then you just switch because it's not going to stay off you have to hit a certain weight keep it off for a while and then

make the switch or you're just going to gain it all back let the change happen let it set in and then do something else yeah your body has to kind of like like reset itself in a way which isn't a very scientific technical term but it's got to like hit that set point and kind of reset where like this is like where i'm going to be because you've you've maintained that weight for long enough where it becomes normal so to speak so another thing people have asked us is if i can't do all the movements correctly i can't go rx then what do I do? Well, again, we've kind of already talked about this. Like we're going to have video support where if you don't know how to scale or how to regress, then there's going to be progression videos to show you how to do that, how to make things a

little bit lighter, a little bit easier. Obviously, if we put like a set weight that we expect you to do, you don't have to use the set weight. If it says 115 and you want to go 95, whatever. You know yourself better than we do. If you're in the RX or the pro programs, then you can ask the coach what their thoughts and opinions are, and they will happily tell you what they think you should do as well. Just so you know, for this program specifically, I more than likely will not be doing any RX weights. It'll probably be a percentage of rep maxes so a percentage of your strength for reps so i'm not a big believer in prescribed

weights unless you're preparing for a competition where there's going to be prescribed weights outside of that it should be a percentage of you know one rep max or 10 rep max or something like that yeah you build up to the best that you can do for you which which is easy to find and then you regress off of that and then that's how you do your volume yeah the super safe way to do it online the program will be doing a little bit of finding where that is so we can work off some uh the proper percentages yeah so the goal should always be to move well with the weight you know because that gives that gets skipped so easily and they're like but i could do it i could do 95 i'm like yeah but it looks like shit so just you know like

just make sure you could do and that takes a lot of videoing yourself too like i video myself just because i don't know what i look like and like i'll squat and i'm like oh that felt awesome i look at the video i'm like shit i didn't go all the way down that's why i don't make videos of myself like don't video me i know this is gonna look terrible another thing that was actually very similar what we were just talking about like a lot of people ask if they're a super beginner can they do this program it's kind of the same question we just got about scaling and making adjustments and and finding your one right max and then doing a percentage of that if you're a beginner then you probably shouldn't do the solo course because that that assumes you kind of already know what's going on. Like if you're a beginner, you definitely want to do RX.

If you really want some help, then I would definitely do the pro program. But this isn't a program where we're trying to get you to like go to regionals or like make it to the game. So it won't be super, super high skill heavy like right from the start. Anything you need to scale can be scaled. Anything that is super technical that only the advanced people can do, then we're probably not really going to include that, especially at the beginning of the program. More than likely, what I'll do is program something that's closer to the middle of the road or even lower skill.

And then if it feels extremely easy, there'll be option to scale up. So I'm going to be a little bit on the conservative side and really encourage the scaling, encourage the scaling up versus the having to scale down. Right. And so we just talked about scaling and is it okay for beginners and all that. And you know, if someone's maybe not a beginner and they're beyond that, they might be thinking,

oh shit, maybe this program is going to be really easy. It's not going to be easy at all. It's going to be, it's going to be fucking super hard because you're going to be working as hard as you possibly can. Right. Like workouts,

you know, we're going to make it where they're, they're doable by everybody. But if you want to make them a little bit harder again using the progression videos or asking your coach how can i make that a little bit harder it says regular pull-ups and and it's in its low volume and you want to do chest to bar pull-ups or you want to switch for muscle-ups because you happen to be a super advanced person that really only needs to lose like five pounds but but you want to participate just because you think it's a super

cool program that's fine you can make it a little bit harder, but it definitely won't be easy. You're still going to work as hard as possible every single day. All right, help with diet and nutrition. We talked a little bit already about the nutrition course that I'm going to throw in there. I'm also going to include the Faction Foods Nutrition course, which is kind of like our general nutrition course that we've been putting out for years. And then our buddy, Paul Eich, he puts out a nutrition program that he partnered with us on a couple of years ago where he came to Faction Strength and Conditioning, our gym in Memphis, Tennessee, and he did a presentation talking about basically the same thing that we've already touched on, exactly what to eat and when.

But he really touches a lot on kind of the anthropology behind like the different cultures and why the paleo model kind of fits with with his personal nutrition philosophy. And he's it's really interesting. And it's a way different take than I generally give on nutrition, which is why I like to include it. I tend to gravitate more to like pure science and research and the technical side of things and and paul really gravitates towards like the historic the history excuse me um of different types of people and what they what they kind of came through the ages doing and how that affected their physiology and and really interesting stuff that i that i never really would have thought to research or really would have gone out of my way to research myself so it's a different take on nutrition that is super super cool yeah where where it's very complementary to each other.

And so you'll get both of those perspectives. And generally, the more perspectives you get on a topic, the more well-rounded you're going to be on that topic. So that's how to keep it. People learn different. People have different learning styles. And so one might jive with you more than the other. So it's good to have.

We try to cover the bases. Yeah. A big concern that we also get is that people think they're never going to be able to work out with their friends ever again which jackie already kind of brought this up earlier which um if you want to do our program you must leave your friends behind forever yeah i mean people like to train at you know crossfit style gyms because it's a group environment there's a cool community they get to work out with their friends every day and it's really fun so this doesn't mean that you can't work out with

your friends ever again again the three main gym workouts you're going to want to do those no matter what maybe bring a friend to do it with you that's okay but don't skip those workouts if you want to switch out the kind of anytime at home workouts where it's bodyweight only and you want to do something else as long as it's not like really conflicting with the other three workouts you know it's the exact same thing that you have programmed for the else, as long as it's not like really conflicting with the other three workouts, you know, if it's the exact same thing that you have programmed for the following day, don't do it that day. Don't do deadlifts the day before we do deadlifts.

Yeah, you know, yeah, look at your workouts and kind of see what you did before and what you're doing afterward and try to make an intelligent decision. Again, if you want to ask your coach, that's probably the best option. That way you can see if you're making a smart decision if you're not already really experienced yourself.

But you can still work out with your friends at your gym. You're not banned from doing that ever again uh last thing or maybe last thing actually close to the last thing so um what equipment do i need that's a big concern for people that that don't actually have a gym membership they want to be able to work out on their own maybe in their garage like like we're in here you know there's a squat rack and a bar and a couple kettlebells, but we don't have all the facilities that a normal gym might have. I'll be honest. I lacked a little perspective in the past when it came to the equipment thing.

However, I now live in a trailer, and I have gained a ton of it. For me, it is the essential pieces of equipment that I've learned to value. So, actually, I feel like I'm in the best place possible to write simple programming that most people are going to be able to do in their garage gym because right now all I have is a barbell, some weights, a squat rack, a bench, and some rings. I should point out that you're choosing to be in the trailer. You're not like on bat. Times haven't gotten so bad where you are in Arkansas.

You didn't drive across the river to get here from the trailer park. You chose this path. Nobody signed up for road regionals and Mike's in a trailer. The sacrifices you make. For freedom, folks. I have to sell my house. But you can make the training work. There's always a way to get the equipment you need to make it work.

Yeah, and so I've learned a lot about creating training programs that revolve just around barbells, rings, and a place to do some dips and things like that. Very, very simple. Still hit everything you need to hit, but without having all the fancy gear. Fancy gear is good, but not absolutely necessary. Another question. Can I do this program even if I don't need to lose a lot of weight yeah you absolutely can so again we're making this um specifically for women i'm making

jackie do it trying to help you you guys already sold me on it and i'm gonna lose a lot of weight yeah i mean even if you're not trying to lose a ton of weight like still it's it's it's programmed where it will help you progress as a female i think some of us are just looking we're just looking for structure like a lot of us are just like like even me i'm not trying to lose weight but i just want to be a better athlete but like i said now i'm taking 10 steps back so this is a perfect starting point like i've been telling i think i told you two that i cheated so much on my way here and now i'm like shit time to relearn everything so to me this is like perfect comprehensive program that starts you where you are you know and then builds

or starts at the beginning and then builds so it doesn't matter where you start you get a lot of benefit can't you totally yeah it's because like if you've been if you feel like this may be if you have a feeling you're beyond it like well i'm not i've been crossfitting or doing it for a long time no go back and do some things with more experience you'll get so much more out of it start again and go back through the process and refine yourself anew something you can fix something i've been training for 17 years and i still i'm doing like pause dips on the bar like just you're never too good for the just to rebuild my shoulders like building that proper motor pattern i was like oh man i've been i was shrugging too much of my dips shit now i've got to rebuild do some pauses yeah things that you

don't even know are going wrong yeah it's good to like throw some pause stuff in some tempo stuff help fix that stuff yeah nothing's ever going to be perfect you're always evolving i will be perfect one day doug one day not a train no you're right i won't be all right so who shouldn't do this program? The obvious answer is if you're a dude or you're a woman who's aggressively trying to gain muscle mass. What if a dude wants to look good in a bikini? Is this? Ah, that's true.

That's a niche. We've neglected. Vaughn, do you want to look good in a bikini? Vaughn can do it. No, but if you're trying to aggressively gain muscle mass and you want to you want to aggressively get better at your olympic lift you know there there are weightlifting programs out there and there are there are you know muscle gain hypertrophy focused workouts out there that are more specific so really if you're if you're a woman you're looking to lose body fat then this is a good program if you're looking to aggressively gain muscle mass then you probably should do

something else you can do our we have muscle gain challenge program we have a road regionals program if you're a competitor and you want to do something else. You can do our, we have a muscle gain challenge program, we have a road regionals program if you're a competitor and you want to do that. But this is specifically for ladies trying to lose body fat and trying to slim down. If you've got a dangerous extreme amount of fat to lose,

this is for you. But also if you want to compete, you're still building toward that. Right, you're not going to. Yeah, you're not being left behind. Yeah, you're not going to do this and then just all your competitive,

you know, your Fran time is probably not gonna suffer due to this program this is what you need to do if you need to lose weight it's exactly what you need perfect explanation for it

you don't need to be doing everything you can to get as huge as possible obviously not we're gonna do a focused approach and you're gonna be sexy as fuck so how's this different from regular blog programming

just any old random workout you find online you know some of the things that we're taking consideration especially with the survey is usually with a blog program it's it's suggesting you work out four or five days a week you miss one of those days and you're like you know shit you know i've ruined it i get off track the fact that we're only doing saying hey three of these days are very very important and we have two optional days i think that's a really good thing. A lot of it's going to be percentage-based. We're going to go off of that.

We offer progressions for all the movements. Any movement that could potentially have a progression, we have not just the word of the movement that's the progression. We have little links to videos that is a progression. So that's another difference that we have. Am I thinking of, am I missing something, Doug? Let's see, what else? That's good stuff, man. Oh, I'm trying to make sure I hit all the points.

I'm trying to remember how it is that we do this that's different than most. So I think big picture, like most blog program doesn't provide a community for you. So if you're in the RX program, you're going to have that Facebook group where you're going to be able to be in there with a hundred or so, or however many people are in that group. And they're going to be able to support each other. If you hit that PR, they're going to be able to come in and say, you know, awesome job on that PR. If you need to, you know, make some alter, I mean, if you need to alter a movement because you need to scale and you need some ideas and the progression video like didn't work for some reason, or you didn't understand it,

you can say, Hey, I watched this video. I didn't really understand how to do progression level number three. Anyone have any advice? And we can send you a different video that might make more sense or a technique-wide video. That does happen, yeah. It does happen on occasion. We think every piece is intuitive, but we already know how to do it all.

And so if you're a brand-new person to this type of training, then maybe it's not quite as intuitive for you and you might just need a little more help. And that's what the coach is for that. And they're happy to give it to you. Well, we were talking about this last night and there's programming everywhere you can get. There's no, there's not a lack of programming online. You can find it anywhere. It's coaching that you need. You don't just need program. I could jump in any single program. They're all out there online and they're free, but I just need someone to be like, this is how you should do it. Not like this is how everyone should do it.

Cause we're not all the same. But I think it's the coaching behind it and the flexibility that goes with it and everything else. Just support to the program. That's pretty awesome that no one else is doing. And the accountability. And the accountability.

I can hand you a great manual to fix a car, but I can't fucking do it. Somebody show me how to do it. It doesn't matter if I know how to do it. That's what's important. Even then. Even then. Can you show me where the wrench goes, champ? I see the picture that's one thing where is it i think

having the built-in competition is good too like yeah like within wadify again you can see exactly where you're at and you can you can tell when you're moving up you know i used to place always like around 32 and now i'm like in the 20s and then i'm in the teens like maybe i'm moving faster than all the other people and then you can look at your graph and you can see if your graph is going up for your strength levels you can see your body weight is going down i think having that that easy to follow easy to visually see progress is huge like just having a bunch of numbers and data is it's overwhelming and it's not obvious it's it's cool to be able to like see your graph and take a screenshot of it and like put on your Instagram feed and everyone goes, oh, nice.

If you put a bunch of data on there, they're not going to filter through your data and try and figure it out. You want something your mom can figure out in two seconds and then hit the like button on Facebook and then you feel real good about yourself. It's actually in my text. I'm like, mom, look at this. What do you think? Is it confusing?

She says, have you been eating? All right, so let's run through this so uh again we're gonna go through solo rx and pro and we're just gonna give you a big summary about everything you get with the program uh again you're getting 13 mesocycles four weeks each those are 97 when we program those individually uh you're going to do monthly live q and a's even if you're in the solo, you're going to get live Q&As over GoToWebinar. So there'll be a once per month time where even if you're doing solo on Rx and you're not getting like an individual Skype call with a coach, you can still get on a live, it's not really a chat, but you can put questions in and then the coach over video basically

can respond to your questions and you can say okay that makes sense and then type in another question following that and then you can get some actual real interaction there'll be a group of people there you know maybe there's 25 or 50 people on the call so they'll be answering everyone's questions but you can you can be there to ask to ask your own questions that way you can get some live feedback from the coach and it's not just over over Facebook or if you're in the solo program and you don't have a coach on Facebook, you still have an opportunity once in a while to talk with a coach. So that's a $50 value per month. We also have a fat loss resource vault.

The Anytime WODs handout that we talked about earlier where it's just a big list of workouts that you can do basically anywhere. We're going to have that in there. We're going to have that in there. We're going to have a meal and snack handout. So that way, if you're, if you're traveling, you can get on there and look and see a big list of all the things that other people have used and that we use to, to eat and to snack on when we're traveling. That way we don't fall off the wagon, even when it's not really convenient. We're going to have grocery shopping lists. We're going to have some meal plans in there. We're going to have mobility and yoga routines. So we're gonna have a big resources

vault that throughout the program will will grow in size as we add more and more stuff to it. And so that's $47 per month value. This is just the value of each thing. That's not how much they actually cost. In your case, we're going to give you you know, like half the price basically. The bonus videos, we have lots of other products and courses that are available on barbershark.com. So throughout the course, we're going to be putting pieces of all those videos from again, like the faction food nutrition course and maximum mobility and all these other things that we offer. We're going to add those in usually on Wednesdays and Sundays. Those are typically the rest days. So you might do some mobility and then you're going to get some extra coaching videos, usually again, mobility based or nutrition based

for the most part. And so that's $37 per month value. And then Facebook group coaching is going to be in the RX and the pro, but I actually haven't said this yet. We're going to offer a Facebook group just to provide a community for everyone in the solo program as well. So there won't be a coach in there. Like one of our coaches won't be in there, but there will be, um, you know, probably a lot of other coaches. Again, if you're doing the solo program, it probably means you, you kind of get it on your own already and you're, you have enough experience where you can do it on your own, which is kind

of good because it lets you, let's all the solo people be in a Facebook group with a bunch of other people who likely know what's going on and maybe even coach themselves. And so you can be in that group without a coach of us of our own, excuse me, but you're going to be in there with a bunch of other experienced people. That way, if you have questions or you want to get some feedback on your technique or something, you can get that through the Facebook group. So we're making that available as well. And then we're also going to include monthly habits. So Mike was talking earlier about, you know, it's easiest to make one adjustment at a time. It's hard to make like two or three or four adjustments. So having one single monthly habit to focus on, like, like make sure you drink

your, your workout drink this month, do it for a month straight. And then you have that habit kind of very solid. And then you can move on to the next thing. And it's like, you know, eat more protein at your breakfast. So we're going to include usually nutrition or mobility based habits where once a month you have that one single thing that you could focus on until you get a lockdown after that month.

And then we can move on to the next habit the following month. I think people try to rush habits a lot. And then they end up hitting that failure. You know, I'm going to do this, this, and this, this month. And then it's like halfway through the month, they haven't even accomplished it half of the time. And then they get discouraged. It's like, look, just lock it down for one month. If you started 12 new positive habits in a single year,

think about where you'll be next year just on like how happy you're going to be. Like that your life is 12 different things better every day. But it's next year. Not now. Sorry. Also, I mentioned earlier, we have the Barbell Bikini Nutrition Course. We usually sell that for $297, so that's going to be available as well. There's also going to be a supplement guide. That's a bonus to that course. So I'm going to tell you exactly what supplements you need to take

to help you lose body fat specifically, and then also what to put in your workout drink. So that'll be part of that course. Also, we're going to put the faction foods nutrition course in as a bonus for this course. So we sell that currently for $197. And then again, I mentioned Paul Eich's nutrition seminar that he came and did a faction. It's called That Stuff Will Kill You. And we sell that for $97. So we're going to add all that in as a bonus. And then we partnered with Brandy Martyr. She's a woman here in Memphis.

She makes a lot of our pre-made paleo meals. It's so good. She put together a bunch of awesome recipes for us. And then we actually recorded her cooking those actual meals. So we have recipes for you. It's so good. Again, total value of those recipes, $97 value. So for that whole thing, that's basically $270 worth of value per month. And then we're giving you over $700 worth of bonuses. And again, it won't cost that much. It'll be maybe around half of it or so. And we'll get the prices here in a second.

So RX, everything that you got with the solo, everything that I just talked about, plus a few additional things. First, you do get a coach in your Facebook group. So you'll be in there with, again, probably around 100-ish people, something like that. We try not to go much over 100 because Facebook groups get really cluttered if you go over, you know, kind of that triple digit amount. And then the coach is going to be in that group and they're going to be there to help you with the technique to, to answer your questions. Um, we'll probably even provide, uh, like a once a week type thing where the coach gets in there for, you know, 20 or 30 minutes and just says, okay, I'm here for 20 or 30 minutes. Here's a thread, ask me whatever you want. And you can just sit there and have like a text back and forth conversation with them. That way you're not like, Hey, look at my form. And

then you come back 12 hours later and you're like, okay, now I, now I can see what you said. You have to like wait for it all the time. so it's kind of nice sometimes to just get in there and just kind of do like a like a chat rather than you know like post your thing and then have to wait for him to respond because believe it or not the coach isn't in there 24 hours a day they're gonna check it a couple times a day no and then they have other responsibilities their whole life i know it's crazy i mean i mean that happens like people post things and then someone's like, I thought the coach was supposed to be in here, and it's like 42 minutes later, and it's like 3 in the morning. It's 2 o'clock in the morning.

It's like they get to sleep, and they train, and they have other responsibilities, and the whole life is nuts. Well, not really. They don't really have a whole life. Not a whole life. They have a carnival life, okay? We let them have some. All right, and then also as part of the RX level two program,

we provide the Wattify performance tracking software, which isn't available. Oh, that guy's killing me. Garbage truck. Which isn't available as a part of the solo program, but it is a part of the RX and a part of the pro account. So you get Wattify performance tracking software, total value for the RX program, $270 per month for the solo stuff. Plus you get

the $6, $7 per value of the coaching and then $35 per month value from the Wattify performance tracking software. So you just shy $400 worth of value per month. And then you still get all of those bonuses. So you're still getting $718 worth of bonuses for the RX program. And then finally for the pro account, again, you get everything you get with solo, you get everything you get with the RX account, and then you get some individual coaching on top of that. So it's the highest level program that we have. And the pro always sells out right away. It's the most time intensive for our coaches and it's the most one-on-one time that the athletes get and so these are the ones that we can't sell a ton of and so they always sell out super quick so uh just throwing that out there first if you want to if you want to get always a waiting list there's always a waiting list too all the rx people that want to upgrade to the pro or hanging out on the waiting list so if you do want to buy the pro

account then you're going to have to buy it right away because if you if you wait then you're not gonna have the opportunity because it's going to sell super quick and i wish we could just hire more coaches but finding like the coaches we've we feel really good about is really tough so if somebody is working with you is we actually did our due diligence to make sure that coach is top notch this is not just somebody who went and got a weekend you know seminar certification it's you know they've been doing this for a while quality professional people offer to coach for us all the time and we we have to constantly tell people now which is a great problem to have but but it's still a problem sometimes you're good kid you're good but you're not great yet

and it's you know we just doing the due diligence of making sure they're a good fit just takes time consuming. There's only so many people we can hire at once. There might be great. We just can't filter quickly enough. All right. So for the pro account, again, you get everything with Solo and RX. And then on top of that, you get your once a week nutrition screencast. That's $60 worth of value per month.

And then you get your one-on-one Skype call with your coach. So that's a $50 value per month for the Skype call. So change that picture. That picture is fantastic. We're going to keep it. Have you seen this picture, Jackie? It's sexy. Look how good he looks. All right. So for the pro account, you get everything from solo and RX, which is $375 worth of value per month. Plus your nutrition review, which is 375 worth of value per month plus your nutrition review which is 60 worth of value per month and then your monthly skype call with a coach which is a 50 value per month so total value is 485 worth of value per month and then again you still get your 718 worth of bonuses so that you know raises the question how much is a monthly membership to the course

if you're paying full price, here's the prices. For the pro account, it's $277 per month. For RX, it's $227 per month. And then for the solo program, it's $147 per month. If you sign up early, then you get a little bit of a discount. So we have different tiers. So the first discount will knock the pro from two 77 down to two 67, you get 10 bucks off. And then if you sign up super early, it knocks it down to $257 for the pro account. That'll sell out super quick. So again, especially for pro it's not, it sells out fast, fastest out of anything. It'll sell before RX. And then for the most part solo, since it's less time intensive for us, tends not to sell out. So again, two 77, two $267, $257 for a pro, depending on how early you sign up.

For RX, full price is $227. And then the first discount is $217. And then the next discount is down to $207 if you sign up really early for RX. For the solo, full price is $147. First discount, again, you get $10 off For the first discount, it's $137 And then if you sign up super early You get that early bird discount It knocks it down to $127

For the solo program At the early bird discount So the sooner you sign up, the cheaper the course is And then the more individual attention You're getting, the more expensive it is So if you want to get a super discount Sign up for solo and sign up super early if you just want the most The most attention possible then sign up for the pro account

And again if you want to want to make the pro account as cheap as possible again sign up as early as possible So when does the program start? Actually for this piece, do you want to, I left this in there, but do we want to, do I want to say right now, when does the program start? Um, you know, if you look right below this video, all the dates and times and whatever, if we want to keep it as evergreen as possible, like in this exact setting, we can say like, you know, check out the dates below. We'll more than likely redo this video, but there's no guarantee that we will. setting we can say like you know check out the dates below I think I did say

something I did say something I was say something like Oh it was about like Hey right now Is the perfect time To get in shape For spring Cause it's like fall That was just like A small offhand comment You can always just watch it again And pull that stuff out

For edit Or edit it out now You know We can listen to it one time And make sure it's as Evergreen as possible And pull that shit out of there We got enough video here

Yeah Yeah It's fucking We're talking three hours or whatever. Fucking shit. Jackie's like, this is fucking long.

Jackie, edit it, okay? I'm all good. I lied about how long the video sales letters were. All right, cool. Actually, this is not,

I wasn't lying. This is just the longest one we've ever done. All this will still be in it. Well, usually, me and Mike, this is two people back.

The more people are involved, the longer it gets. But, the more we are involved, the longer it gets. But the more we film, the more it's going to get edited down into the best possible

state of the world. Yeah, I like the video shows better because it's a podcast. It's just entertaining.

Whether you're trying to find out if you're going to do the program or not. I'm going to learn something for this last piece. How's it going? trying to find out if you're gonna do the program or not. Yeah, I was gonna do the program last. In the frame for all that?

Learn something. For this last piece. How's it going? That way we can just do this right now and then we don't have to do it again, basically. Staying busy? Yeah. I feel like what?

Yeah, man. This last part almost could have just been you talking over slides. It can. almost because it's been you talking over slides it can like everything we've done for the most part I feel like we could have just went to a section where you were just images you know how many of these I get in a fucking day

yeah we need to redo it I can just send it to you privately pay like yeah that's like the worst thing a guy could do is send me a fucking selfie, guys. Like privately? Hey, like, what do you say? Yeah, that's like the worst thing a guy could do. Where he splits up. His buddy's like, there's a chance he'll say, you're the sexiest. I mean.

Y'all camped out? Oh, that's funny. Yeah, I'm actually living in an apartment. I didn't get some titties yesterday. They were gross, but someone sent me a private. Oh, wow. They were gross. They said, send me yours. It said, send me yours.

I was like, ah, no. If I'm going to send you mine, yours has got to be better than mine. I've got to get a lot of value in return for what I'm giving. If I was playing a big long time. Y'all ready? Yeah. For the last piece, we'll use this for both programs, for both sales letters, which you won't be in both of them.

So just, you know, the same thing for the last part. Okay. Cool. Shut the hell up. Keep your mouth shut. I love that. It's only going to be like 30 seconds long. Really, you guys don't even have to be on. Just quiet for a minute. It's only be like 30 seconds long All right, so when does the program start if you look right below this video there's gonna be all the dates where

Actually, I'm sorry Good So when does the program start if you look right below this video There'll be all the dates for when registration Opens as well as when the Price increases happen The full price is at the end Of the open cart Launch so if you want to

Again save a little bit of money then sign up Right when registration opens again those dates Are right below this video Pro again always sells out. RX sometimes sells out. Usually it does. Solo, not so much because it's a solo program. So usually we just leave that open that way. If you couldn't make it into Pro or RX, you still have an option. So if you're interested in losing some body fat and joining the program, we'd love to have you. You can click below. Actually, do I want to say below?

I'll just click. What am I clicking? Yeah, just sign me up button. Click the sign me up button. Sign me up before you go. Maybe don't say that because we might click something else. Okay. Just click one of the ones. Just click one of the ones. I want to do a whole piece over.

It's short enough. Let's do that. Okay. So when does the program start? If you look right below this video, you'll see the date that the registration opens and you can see the dates where it's going to be gradually more and more expensive Moving towards full price. So if you wait towards the end of the launch, you're gonna pay full price But if you want to get a little bit of a discount, you're gonna want to sign up right away

So don't wait if you want to save some money sign up right when registration opens That'll also give you the greatest opportunity if you want to join the pro-level membership, which is going to sell out very quickly. If you sign up after the card's been open for a week, it's totally going to be sold out, and you're not going to get it. So if you want to sign up for the pro, definitely sign up early. RX and Solo, they generally don't sell out quite as quickly as pro. And in fact, Solo really isn't going to sell out at all because it doesn't take up any coaching resources so we generally just leave that open but for rx and pro you have to sign

up earlier rather than later or you might miss it final thing cut right there I was going to say something else, but I'm not going to. So if you're interested in the program and you want to lose some body fat, we'd love to have you. Go ahead and click the sign-up button, and I'll see you in the program. Let's go to your launch. Let's rest. Jesus. I'm hungry. the program.