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

Episode Date: September 21, 2014

Here we go, three, two, one. it's probably been a survey that's been out there since the beginning of time actually it's been filled out many times by many people and one of the things we discovered is that people want a program where they get leaner shocker it made all our computers one of those things yeah it's definitely one of those things we're like well obviously that's what people want so it tends not to be like the the thing that people want to say they want out in the open especially not in like the performance world people want to say they train for in the open especially not in like the performance world people want to say they train for strength and fitness and and speed and power and athleticism but really underneath you would say why right a big motivator is probably i just want to be lean and look better and that's very very much so proven

it's very much so put on your lab agreeable with science i ran out of words that should have been used in that sentence so for now you are you're a monkey man behind a podcast microphone so yeah we looked at the survey results and people they really feel that way it's not like i just want a program to be leaner like we gave exact reasons on and in specific instances of why being leaner would be would benefit them so there's there's no doubt in our minds at this point now this we feel reasonably assured here we we plucked out a couple of quotes from from the server that mike's talking about uh first one says i just want to feel like a badass when i

take my shirt off and work out and make all the women crazy i feel like i kind of that kind of sums the whole up the whole thing. Dude, that's all I've ever wanted. I'm not going to lie. I mean, from the age of like five, I mean, well, 15, five would be kind of ridiculous. But realistically. You're an early bloomer, man. Yeah.

I mean, you started working out because of the ladies. No doubt about that. Sometimes you might get married and fall off the track a little bit. Is that what you did? Yeah, yeah, yeah. I'm overgeneralizing based on my personal life events. Another quote. This one's a little more obvious.

I want to look better with less body fat. Another person said, I'm too heavy, quote, unquote, too fat to compete at my current weight. That's a big one. If they want to compete in the open or even go to something like CrossFit regionals that are just too heavy to do more than likely all the body weight stuff like doing lots of gymnastics,

lots of muscle ups, lots of chest to bar pull ups, handstand push ups, pistols. If you're super heavy and you're overweight and you're over fat then that's going to be

really, really hard to do. Your relative strength is just not there. I've noticed just five pounds difference when I go for a run. I used to run a lot. If I would gain five pounds I could notice

a pretty big difference there. A lot of guys also need to do better on the platform but being lighter lift the same but be lighter because you're carrying too much fat that's yeah yeah on the platform you mean like guys that compete in powerlifting oh yeah yeah it helps to also if you're just too fat it's not gonna help you be stronger it's a big like um i used to think that the fatter you were if you're not gonna do drugs just be fat you can be strong but turns out you don't need that to be just trained in a better way you know be a better position be more efficient and you can just drop the fat and still be really strong and win more often so you kind of regret i mean you got up to 370 pounds for powerlifting and you look back and you think

oh i could have done just as good and had a better time i was just telling somebody last night because i posted before i had to pick on the facebook page. I probably would have been my best, strongest, and no more need for mass at about 315 or 320. That's plenty big, man. For a guy who's six foot tall, that's plenty big. Oh, that's plenty big. Yeah, any bigger than that is a little ridiculous. Yeah, but I squat at 805 pounds at about 315 or 320, or 325 at Dave Tate's big meet 10 years ago or more.

Being fatter didn't help me any. It's something I thought I needed. It's unnecessary. You can be jacked and strong strong but you don't need excess weight to do it so even adding another 60 pounds to your body weight where you're 275 you only got like another 100 pounds on your squat my squat went up a little bit but it took pounds away from my deadlift because it's harder to get in a position because i had to get that belly down and in in some kind of configuration so i could arch my back the way i needed to yeah so my squat kept on going up and up close to a thousand pounds my deadlift went way down yeah but relative strength doing strict pull-ups at a super heavy weight your relative strength is just doesn't exist yeah it's as bad as it can be generally the smaller you are the higher your

relative strength is going to be that's why the only people in the world that have ever cleaned your triple body weight they're all like in the the 50 50 something kilo class like maybe maybe like one in the 60 below 60 62 63 yeah like the nobody that's in like the 70s 80s like anyone that weighs 200 pounds you're not cleaning jerking triple body weight nobody's ever cleaned 600 pounds at least in competition another quote we had was i'm tired of being skinny fat even though i feel like I eat exactly how all the experts say I should. So some people that follow everyone's advice, but they just, even if they slim down, they just don't feel like they actually look that good in the mirror. And that's a hard thing to fix, especially if you were really, really big. If you were 375 pounds and you slimmed down to 190, you're going to have some saggy skin.

And that's a different problem. But a lot of people just can't get that lean where they actually look good 370 to my life was 235 and you have if you jump into things too aggressively too quickly don't take your time you don't have the right oversight your nutritional strategies while effective because you lost the weight weren't optimal you dump too much too quick and maybe you lost a lot of weight the scale says something like i told you guys i squat like 805 pounds that first meet my strength at the time i initiated the weight loss was high i could squat 800 pounds at the bottom of it uh by the time i got to 242 35 230 300 pounds it was something i could not

i could almost not get it out of the rack i couldn't squat it just because i'd lost so much stability like it took big chunks off my midsection without learning how to reuse my my core again after jumping all this body fat i just couldn't stabilize i couldn't keep vertical i couldn't do anything there's a lot of assistance work you had to start adding in just to just to relearn that core stability that's interesting takes time yeah yeah with regards to relative strength like i just brought up like smaller guys tend to have better relative strength that's why gymnasts tend to be smaller people overall. Say you're a gymnast and you're 150 pounds versus a powerlifter who's over 300 pounds.

Powerlifters are going to be stronger, raw, total number, absolute strength. But the gymnasts are going to have better numbers relative to their own body weight. Pound for pound. Yeah, pound for pound. So if you're a CrossFit competitor, you look at the Games athletes, they tend to be kind of right in the middle. They need to be really strong, absolutely, total numbers on the bar, but they also need to be really strong relative to their own body weight. So the guys that tend to do best overall tend to kind of float right in the middle. For guys, it tends to be like in that 185 to like 205 range.

Again, not like 150 like some gymnasts might be and not like 250 or 300 pounds like some power lifters might be. So if you're a guy that's in the mid twos or the high twos or even 300 pounds and you want to compete in CrossFit as a sport, like you want to do the open and do well, you want to do CrossFit regionals and you want to do well, you're going to have to lean up because your gymnastics just won't be there. And if you're in that situation right now, you obviously already know that because gymnastics are probably super tough for you already. Yeah. Another quote. Sometimes I think I'm not working hard enough but really don't know what to do differently. Also not sure how other guys have lost those last few layers of body fat. So a lot of guys work really hard and they eat really well

and they see other people who are already super lean and maybe those other people that are super lean, they were naturally built like that. Maybe you are kind of naturally a little bit more muscular naturally a thicker frame that you naturally hold more body fat and it's harder for you to lose weight and some people are just naturally thin their whole life and maybe they're mad at you because you put on muscle really easy and they right they want muscle and you always want we can't have in some respects but that is true it's hard it's hard to take off those last

few layers of body fat especially if you're not naturally built to be super lean we tell this guy you got to do strip sets curls after you get done with your – fuck what you're doing, man. Go 55s, 50s, 45s, 40s. That's how you get the last layers of body and peak the biceps perfectly. No, but I'm saying you can work hard at that kind of shit. I'm working so hard. So?

I mean, is your training going in a direction? Is there a plan that's going to take you here first, then you rest, then you build, you remember to go here, and then here, and then you rest, then you build, you remember, and go here, and then here, and then here? Otherwise, you're doing a lot of guys do. You work so hard for so long, but you're doing the same shit at the same load. Really tough, really hard, good for you.

I mean, you're really trying, but that doesn't mean your effort translates into fruit you're going to pick in the form of being leaner or stronger, moving better, more efficiently. I mean, your effort doesn't matter. If that was the case, a lot of people would be better off because they're trying hard. They're just doing dumb shit.

Fortunately. God bless you. You're trying so hard doing the dumb shit. Yeah, working harder doesn't mean you're working smarter. You could hop from program to program to program and never follow anything consistently and not follow a set nutrition plan where you are constantly reevaluating where you're at,

looking at where you're doingvaluating where you're at looking at where you're doing well and where you're not doing well and showing up your weaknesses and making progress over time and not really make any progress ever but since you're working really hard you feel justified that you deserve to be super lean or you deserve to be stronger but and no one's gonna give it to you just because you deserve it your body's only gonna adapt if you if you give it the response that it needs to adapt the body's a is a tough cold bitch sometimes because if you don't if you're not getting the result you want you don't deserve it well i think also people i mean it's hard like your body would just give it if you were doing what it takes you would be what you wanted to be but you're not so you're not

doing it right well people uh you know they they treat training so vaguely i feel like and nutrition is very specific you know i gotta do this this and it's like, well, the way that the training is, is set up to matters, there's got to be progressions, there's, the training's got to be built for a goal. And a lot of times people think about like protein, fats and carbs, and they make sure to eat that each one of their meals and stuff like that. But when it comes to, to training, they're like, well, I'll just do any wad. And if it's hard, then i probably did something good enough to get the to get that goal i want which is to lose weight and not just doing random wads doesn't equal getting thinner the same reason is like just just eating fewer calories without

worrying about what the macros are aren't going to be as beneficial to people like food and algae works you can have all the ingredients to make something but you gotta know how to then prepare and what order things go together. Having all the pieces of the puzzle or knowing about what things you should do doesn't get you any closer to being leaner. You got to assemble it in some way that makes sense, right? Yeah. Yeah. The big picture of nutrition is that you got to know what to eat, when to eat it, and then how much of it to eat. And that, that kind of oversimplifies it a little bit because there's a lot in the in that little statement but that's where people fall short they don't know what to eat and they don't know when to eat it and they then they don't know how much to eat on top of that whereas most people

usually just think about maybe maybe two of those they usually think how much to eat and then think what to eat and then when to eat it is like the last thing that they tend to learn in my experience yeah that agreed a few more quotes uh we had a lot of people in the survey talk about having the last thing that they tend to learn in my experience. Yeah, agreed. A few more quotes. We had a lot of people in the survey talk about having diabetes, especially for the guys that are a little bit more overweight and especially are a little bit older and maybe have children. They were really concerned about being overweight and having diabetes, especially if it ran in their family

and especially if they want to set a good example for their children and be around for the duration of their children's lives. Which one? A TED Talk was just posted. Ted Med. Is that the meeting Ted has? It's just for medical issues. Yeah, Ted Med.

The guy looks like a big Persian guy. This guy is jacked. He's a surgeon. He was commenting on how he used to think the same thing most people think. He's like, look at all these fat people. If they just knew how to exercise, they could get rid of all this obesity risk and diabetes risk. And you got to thinking, well, diabetes is something that happens after the damage has been done for a long time. Like if you've got somebody in your family that is obese and is diabetic, they didn't like were in shape and all right.

And one day they decided hot dogs were awesome. And they started getting fat. Oh, I've gone too far with the hot dogs. Now I've got bad sugar. Let's just say. No, everything was everything was in place. And then like your speedometer being an indicator of you going too fast. Obesity happens later.

The damage is already being done on a wild level. And if you have somebody in your family who is diabetic and they're overweight, it's happening in you now if you're not taking action. And it really is a bigger problem than you think. It's scarier than you would want to admit to. One of the things I first think of when people say it runs in their family and they go it's genetic i'm like well you were raised by those people that have those problems which means they're probably that what's being passed down is the diet you know the conditions are passed down

to you yeah it may not i mean the genetics are playing a role but a lot of people want to point that direction i point towards are you prepping meals like your parents prep meals? You know, who did you learn to prep food from? Did they teach you at all? You know, these are things that happen. They say it runs in the family. It's like, well, maybe your family just has poor eating habits and I don't want to attack anybody, but that's more than likely the case because all we have to do is clean up their eating habits and their exercise and they're no longer diabetic or pre-diabetic so we've seen numbers uh numerous people who have who have they've been said hey you're pre-diabetic or even diabetic they start training they start eating right and all of a sudden everything

drops and they go oh you're not diabetic or pre-diabetic anymore to me that's not that may the habits are running in the family but it's not your genetics the fact that you can fix it with exercise and nutrition tells me you're full of shit if you try to point at genetics. The reason why this program is cool is because it starts off with something that sounds kind of selfish. Yeah, I want to be shredded, dude, because fuck it. You know, if I have abs, everything in my life is going to be pretty much more awesome

and fun. That's just like the no bullshit answer we'll give you. Yes, you'll perform better. That's pretty good. And you'll perform better and you'll feel better and you'll probably even look even better but then there's also other awesome reason that to get your shit together and get a little bit leaner like we've been talking about your health will also be impacted in unimaginable ways you'll feel fucking awesome you'll be more confident you lift better more efficiently you'll be healthier it's a pretty good list of reasons

to fucking train in a way that makes you as lean as as strong as possible it's a good fucking thing to get done you're showing up to get shredded i mean that's what people want they want to look better but yeah the it's undeniable if you do this i mean this we're not giving you advice it's like well you'll get really lean but your health will stay the same it's like the only 99.9 chance you're gonna be way better off just general health wise energy wise everything the only reason you wouldn't want to maybe do it is because you believe still that if I wanted to be as strong as possible, I need to compromise all that. And for some parts of you, you do want to bulk. You want to focus on getting maximum amounts of calories in.

But, you know, I've seen too much now with the way fitness is evolving to rule out being as fit as you can be, but also being plenty strong. I mean, unless you're going to compete to maximize performance in weightlifting, platforming, and powerlifting and other sports, you can be really strong and really lean. I just don't believe that you have to be one or the other anymore. I used to think that, but I've just seen too many cases where guys were jacked.

Like, Mike McGoldrick is jacked. When I saw him run, everything changed. I'm going to tell this story at one of our meetings coming up, but everything changed for me when I was lifting stones, being fat, and feeling strong. And Mike McGoldrick runs the St. Jude half marathon comes in from that tired and still sweaty and loads of 400 pounds strong man stone.

Well, even warming up ago, I'm too fat. Oh yeah. I ran a marathon and did it, man. There's a room full of strong men who could not even get, do what he had just done.

And then they started like questioning everything. It's like maybe the, the traditional strong man way is not the way to get as strong as possible. And he's smaller than all of them. And then you realize. Yeah, by almost 100 pounds. Let me blow your mind, man. Then you realize how much of what else do I hold to be true and the limitations I think I have, how much of that is just complete bullshit.

Most of it more than likely. Most of it's all bullshit. Yeah, so to your point, actually the next quote from the survey was i want to be lean and strong at the same time a lot of guys feel like if they do drop some body weight and drop some body fat all like the the hard-earned muscle the hard-earned strength they've been working so hard for when they've been trying to increase their back squat and clean and jerk more weight they think that is all going to fade away and it will if you do it if you fucking do it all wrong but if you do it the right way and you don't try and do it too fast where you're trying to like drop 10 pounds and in a week and then you're

trying to do it over and over and over again then you're probably going to lose you know 90 fat maybe lose just a shred of muscle you're never going to lose 100 or gain 100 of anything and you can lose like 90 10 or 80 20 and do it really well yeah it's not going to lose 100% or gain 100% of anything. And you can lose like 90, 10 or 80, 20 and do it really well. Yeah, it's not going to matter that much. And you're going to be able to get lean and then get back on a strength cycle, build muscle while staying lean. If you lose 90% fat on the way down and then you gain 90% muscle on the way up, you could end up at the same body weight with, you know,

your body fat percentage cut in half. People, let's see, people won't believe you, Doug. They'll go, Doug, I hear you, man. but dude, I'm going to get weak, bro. I'm going to fucking get weak, man. I'm not crushing weights. But you got to, look, if you guys don't believe it, look at like, go to Ilya and Ilya's Instagram feed, like one of the best weightlifters in the world.

Or any guy, that guy got so small and weak intentionally because he needed a break and he came back and now he's lifting weights that are better. Look at big athletes who take time off any sport you want to name. They take time off. They peak. They come down here. They work on other things they haven't been working on.

There's a time and a place for, in this case, backing off, losing weight. And if you train smart, you don't beat the shit out of yourself on treadmills and any other thing you're going to do, and you're not going to stuff your face full of chicken and rice three times a day, five days a week because that's what lean jack dudes do. You stand a chance of being strong still when it all is said and done another thing that told us was they feel like they're in really good shape but they don't look like they're in really good shape basically that means that they train all the time and they can they can crush wads and they can lift heavy weight but then they wake up in the morning and they go to get in

the shower and look themselves in the mirror and they're kind of just like i fucking look like shit that's not good and they're and they're super bummed about it like they like the very the very first quote we said at the very beginning of this video was that basically they want to take their shirt off and be really proud of what they look like. And they want women to look at them and be like, damn, look at that guy. But a lot of guys, they feel like they're in shape, but they don't look like that. And I don't know if it's depressing necessarily, but it's certainly discouraging and and if you've been trying to keep your strength and get shredded where you actually look really good in the mirror you look good to other people and you just can't seem to accomplish it then i'd imagine that that's really demotivating in the long term yeah i would imagine so you don't want to train five days a week to get that kind of outcome i think a lot of the way that people train they're living out leaving out a lot of supporting muscles by doing a lot of

explosive movements but and not enough static or uh you know tempo movements or stuff like that there or you know just doing stuff slow and controlled or taking pauses and stuff like that if you do nothing but explosive movements all the time there are muscles that just aren't going to get worked and when you wonder why the guy who's doing bench press don't say isolation or you know doing some isolation stuff even i like to do a lot of isolation stuff through like gymnastics and stuff during the warm-ups do some hollow rocks um some arch body rocks things like that things that are going to activate the core we can do things that activate shoulders things that like if you're not getting a proper uh and uh warm-up in or even spending some time after your workout to do assistance work uh you know isolation exercises we're gonna be able to hit those

things like i think a lot of guys who feel like they're in the skinny, fat category, they don't have that muscle mass. They've never done that work, man. They're not putting enough time under certain movements. Some of those movements, they're not highly promoted in certain training programs. Pick people who are strong, at least all these sports, but think of any barbell sport and things like fitness competitions of any kind you want to name who do you know who's really impressive who's

strong and fit who you don't know also had this background where this did a lot of stuff for a long time though matt like uh everybody in competitive fitness name a big lift they didn't spend years doing back raise back raise back raise good morning squat squat squat squat million repetitions to lay a big foundation. You can't just jump from doing nothing to strength while at your gym. That is only squat. How are you going to survive that? Or you're going to get good results.

You're going to put on a mask. You're going to do all right, but you're going to stop at some point, and you're going to be confused as shit as to why things aren't improving. Yeah, there's a big trend for a while where people are saying train movements, not muscles, which there's a lot that goes into that that is actually really good advice. But really, I think it should be changed subtly because I think some people took it too far. And it shouldn't be train movements, not muscles. It should be train movements and muscles.

And usually in that order. You train your movements first, which means you do your snatches and your cleans and you do your heavy squats. And then by training muscles, you basically find out what muscles are holding you back right and that's where you do your assistance work if you're weak in certain areas use your assistance work to bring up those lagging body parts that's what fucking weightlifters do that are at high level that's what powerlifters do at a high level strongman that's what bodybuilders do you know at every level basically strongman competitors do it crossfitters are now doing it everyone's picking up picking that that piece of the equation up and using it pro sports been doing it forever but it's it's very very late to come into the

performance fitness industry i'd say confidently if you don't do it you can't be your best you don't do all that yeah i mean i think we kind of made a big swing you know 10 15 20 years ago it was all about training the muscles people really didn't worry about the movement. And then we took a big swing towards movement. Everyone was like, ah, screw the muscles, focusing on the movement. And then now we're kind of swinging back. The pendulum's kind of swimming back to the middle. And, you know, we're not going to be the only ones suggesting

that you do assistance exercises for body parts. As I get older, my goal has become more and more to be not so focused on barbell, big sets of five or five-by-five workouts I can't really recover from as you get older or as you restrict calories or try to be better with your diet or both. You can't just beat the shit out of yourself with barbells. You've got to have – if you're going to get the work in it takes to be lean and keep muscle and put on muscle, you've got to get the work done. So how are you going to do it? Creative ways, small ways, things you can do when you're going to get the work in it takes to be lean and keep muscle and put on muscle, you've got to get the work done. So how are you going to do it?

Creative ways, small ways, things you can do when you're busy, things you can do in the morning, at night, if you're living a real fucking life, dragging sleds, doing little bonus exercises, little assistance moves, little back raises and things that really make all the difference in the world, that prepare you to lift better, that help you put on muscle and cool down and limber up after. You've got to do it. You have to. So where all this really comes in for anyone trying to lose, especially aggressively lose body fat is that anything you would do in the gym to build muscle when you're trying to gain weight is what you're going to do

to keep muscle as you're losing weight. So you want to train your movements and train muscles. That way, all the muscle you currently have, you keep as you lose body fat. We talked earlier about losing like 90% fat and maybe like 10% muscle, just like that little tiny bit of muscle, but pretty much almost all fat. You're going to do that most effectively if you're training your entire body, all your muscle groups to failure, at least, you know, once or twice a week. And then that way your body has a reason to keep all that muscle every single week while you're dropping body fat. And for the most part, you're not going to be burning off the fat. You're going to be doing mostly strength training, some Metcon stuff,

some cardiovascular or lactate work or whatever where you're just moving and burning calories, so to speak. But for the most part, you're going to be lifting weights and you're going to be using your diet and nutrition to help keep your calories low enough where your body isn't growing but rather it's getting subtly smaller, most of it lost being from fat. Yeah. Nail on the head. Secret formula.

Something you brought up earlier, you were talking about gymnastics movements. The next quote's about gymnastics. This person said, I hate feeling sluggish and slow during gymnastics and bodyweight-focused exercises and workouts. And really what they mean is that they hate having to do a set of two on pull-ups poorly while trying to kip and then having to hop off the bar and just freaking stand there while they recover it's a bit because their relative strength isn't isn't good enough where they can just do a set of unbroken 15 pull-ups and go on to the next thing there's two parts of that is one if you weigh less your pull-ups get easier and two is maybe there's a progression

um in your workouts that you should be doing that are going to help you know reach that goal faster sometimes just if you can only do a couple pull-ups at a time or fewer than five if that's all you can do at a time there might be something other than just getting on the bar and trying to do more pull-ups they're going to benefit you faster and so we're going to offer those progressions in our program where you know hey if you can't do at least five of these maybe you should be doing this movement instead. That way you're getting the stimulus that's intended. This is why, for me, Fran is the easiest workout ever. It's a joke. You want to know why?

Because I crush the thrusters effortlessly, and I sit there for like 45 minutes trying to get those pull-ups done. Cool. All right, shake it off. You don't have a good time. I don't have a good time, but I'm so rate limited that I'm so fully recovered. I get one pull-up. Wait, wait, wait, wait.

One pull-up, and then thrusters. Bang, bang, bang, bang, bang, bang, bang, because the barbells aren't my problem. This is that relative strength thing. It's a huge pain in my dick, to be honest with you. All right, so when we put out the survey, we always make sure to ask whoever we're surveying, what is the end result you want?

What do you want from your training program? What do you want your body to look like? Where do you want to be strong? What do you want to be included? What is your goal? That way we can really get an idea of exactly what we are programming for. And with regard to what people want to look like, this kept coming up. This is about to get really realistic.

I got a feeling. This kept recurring. Everyone always says they want to look like, this kept coming up. This is about to get really realistic. I got a feeling. This kept recurring. Everyone always says they want to look lean like Brad Pitt in Fight Club. Wolverine in The X-Men. Who doesn't? And have abs like the Spartans in 300. I can relate with all that. Those guys look awesome.

We can't promise that on any level. I can't promise. One athlete will do it. Who will it be? If you sign up for our program, you will look like Brad Pitt if he was also Wolverine and in the movie 300. Well, that does give us you you you Thank you. and we're back we weren't supposed to stop but we're back all right next thing every time they

lose fat they gain it back within a few weeks or months so a lot of guys are super frustrated because they lose a little bit they make some progress they feel good one week up one week they're down next week they're down and then third week all of a sudden they they miss a couple workouts they go out of town uh you know family comes in town something happens and they get derailed and then all of a sudden you know within two days they're back up five pounds and they're super discouraged and they want to just either either quit and start over or they try to go back down but then the cycle just repeats itself and they never make any long-term progress that happens to all of us pretty frequently training is not linear and i you know you got to treat the training like a journey and less about like what the numbers on

the scale are saying right now is like the it's so painful look back on some of my missteps like when i've lost a lot of weight but done it in a shitty way yeah is when like uh i look back and realize okay i was so hard on myself to gain the weight shoving the food train often heavy maximally live that power than lifestyle it's an unkind path and then you want to lose weight by doing what taking away all the calories and basically beating the shit out of yourself until you just drop the weight and you stop that and your body kind of recovers you wonder why you go back to wherever you were you could accomplish losing the weight by restriction and then punishing conditioning workouts and you take away the stuff that's made to keep you strong you're surprised when you wilt under that kind of workload and you're

surprised when you just it all comes back you didn't really lose it you just kind of you beat the shit out of yourself enough to drop it and of course you pick it back up when things return to normal you know yeah are you saying that maybe the way people lose weight sometimes is unsustainable it's they're so hard either they don't do the right things at all or they're usually kind of just too hard on themselves like you're gonna you're gonna not eat anything or just gonna eat chicken and rice whatever you're gonna get on the the rower for 12 hours because you think that's the way it's going to be. That's how you're going to burn off all this excess fat. And you wonder why you feel like shit or you lose too much muscle mass or you can't keep it up past that two-week point.

You go back to doing the old stuff. Well, of course you can't. This is not an easy thing to keep up. What? I just want to look at him and see what he did. Shit. I thought I was making an all right point. point oh very good point all right next thing again some guys told us that they already have a lot of muscle mass and i already feel like they're in really good shape but they just want to uncover the muscle they already have while still training to get stronger so they don't want to stop training for strength

but what they do want to do is they want to basically diet themselves to the point where they can keep all their muscle mass and then uncover the muscle they already have. And they feel like they can do that. They don't need to lose a lot of weight. They just want to strip off a little bit of body fat and then they can look super awesome because they're now actually lean. You can see the muscles they already have. That's a fantastic idea.

I think everyone should try that out. All right, next quote. Uncover the muscles they already have. This guy says, who doesn't want to be shredded? You get to see what's underneath your body fat that makes you move, and then your body becomes that of a Greek god opposite of a water balloon. That's a wide-ranging quote. That's one of my favorite quotes of the whole thing.

At first, it's kind of philosophical. You get to see how your body is made and how it works. And then it goes on like a five-year-old. Did he write that with crayon? Did he have a crayon function on there? I love your childlike curiosity, friend. Whoever you are, we love you. They were like bags of sand.

Bags of sand. Next guy said, I'd love to take my shirt off at the lake and have people think, damn, that dude's in his 30s and he is shredded. So long story short. I'm in my 30s. It's a pretty good feeling, I'll tell you.

Yeah, I mean, people just want to look good. Like even guys, even us, have been training for a long time. You want to perform well, but you want to look good at the same time. And people, they get into the performance world, and it's almost not cool when you're first getting into it to even admit that. But once you've been in it for a couple years, everyone basically regresses back to where they were before, and they go, yeah, you used to like not really admit to that,

but yeah, I still, I still, I still. Well, it's funny, people come in the gym with the goals of getting leaner,

like, you know, people join, I gotta lose some weight, I wanna look good and then, you know, a lot of times if they,

if they join a functional fitness facility, they might go by, might be a CrossFit affiliate or something like that. Oh, we don't give a shit about how we look. It's all about thrusters, dude. You're right.

At that point, after you get indoctrinated, it's not cool to train for aesthetics. And it's all about the numbers. It's all about performance. And who cares? You'll get your abs in, whatever, here and there. And it's funny because after two or three years, everyone kind of reverts back to like, man, now I'm just trained to look good. I'm tired like trying to go balls deep on every metcon i've ever done yeah and now it's like i want to train to look and feel good yeah you're still training for

performance also but it's just okay to it to say okay and i also wouldn't mind looking a little bit better too and so it's just it's just not like taboo to say it after a couple of years so now now the the state of the industry so to speak is such that it's okay for for enough of enough of the people in that population are starting to come out with it that is starting to become mainstream enough for everyone to just say okay that's that that is what i want i'm gonna train for performance but i want to look good too and everyone's cool with it there's always been a piece of my motivation whether i want to admit it or not i could be in denial about it, but my subconscious was saying, dude, keep them abs, chicks dig it.

And it's okay to also see that if you feel really good and sexy as fuck, you're going to perform better. I mean, the same thing you're talking about. Basically, you're going to work better as a person all around. You're going to be more attractive, you're going to function better,

be stronger, better looking. It's a win-win on all, so let's fucking just do it. Let's trust this. Come on. Trust me, you want to be shredded. Trust me, bro. Dude, I know we're having to sell you on this whole six-pack thing but fuck me come on so that being said people still do want to perform they still want to eat for performance and what

they don't want to do is have all their their strength in their metcon performances tank they don't want to starve themselves they don't want to cut out all their carbs they don't want to go ketogenic they don't want to they don't want to skip meals or do intermittent fasting as, as a way to, to strategically and intelligently skip a bunch of meals. They want to still feel good and have a lot of energy and they still want to train really, really hard. So, so as a part of this program, we do include a lot of help on nutrition, but none of it has anything to do with drastically cutting all your calories. We're going to teach you how to eat. We're gonna teach you how to, how to eat before your workout, during your workout, after your workout, we'll teach you what to eat after you wake going to teach you how to eat we're going to teach you how to how to eat before your workout during your workout after your workout and teach you what to eat after you wake up teach you what to eat before you go to bed teach you what to eat the whole

rest of the day that we're eating quality foods at the right times and then in the right amounts we're going to show you how to measure all that not just not like counting your calories but just how to track your progress that way you know when to make a change yeah we're not we're not trying to do a weight loss thing here it's about maximizing your muscle mass and minimizing your fat. All right? So, like, we're not going for 15 pounds or bust. I mean, we're not trying to make weight for anything. We're trying to maximize muscle mass and burn fat.

And it's really helpful when you've got more muscle mass. It's a lot easier to get lean. It helps to change the way you look at your diet. It's not this thing you're going to do to trick your body into losing fat. It's like you're going to switch your mindset to where i got to eat what i need in order to appropriately fuel my body during this phase of training like it's yeah think of like this is what you can give your body what is required in order for it to do its work here to lose the weight it needs to lose and the training we're going to prescribe it's going to

be training that's meant to keep muscle mass as high as possible too so not just on the nutritional side we're going to do some nutritional timing stuff, suggest supplements that you should take so that you can maintain as much muscle mass while losing that body fat. A lot of deer antler, a lot of intravenous deer. Intravenous deer antler. We're pretty much going to mail a live buck to your house

that's going to get you with its antlers. You're going to shave his antlers every day, every morning? Like milking a cow. He's going to impale you with it. That's the injection get a headlock on that steer or else you can't go on today too all right so another quote someone said i'd like to see a program that includes a diet that i can maintain so nobody wants anything that's like over complicated or or silly in any kind of way they

just want basics and they want something that is easy for them to pick up easy for them to figure out what to do that way they can just go do it and they can just be something that's just kind of done and out of the way they get some results without having to like really dig into all the scientific details they just want to know what to do so we're gonna help provide where to get good food and how to fucking cook it the right way man that's what you gotta do that's what humans who are lean and fit and functional do they cook shit for themselves know how to do it man shit yeah i mean if you're not cooking it for yourself and you're not if you're not paying somebody who is you know cooking like specifically healthy food if you're eating out a lot or you're buying a lot of packaged foods it's a huge no-no it's like

sometimes when people go well i got nobody to prep my food for me and i hate cooking and i refuse to do it i'm like and if you're a person who spends this might be a tough tough to you might be a guy who trains for two three hours a day five six days a week and goes I'm frustrated I can't get where I want to go you think that it's okay that you you stop by you get a grilled chicken sandwich or you eat fresh at subway you think that's that's what is required you're hitting the gym hard you're getting food that you think it doesn't matter right what matters fucking tons oh yeah so there's a lot of blog programming out there's a lot of weight lifting programs there's a lot of muscle gain programs but really again i'm assuming partly because it's not it hasn't been cool in the

the functional fitness type industry to make fat loss specific programs in the past like people haven't actually come out and written programs that are specific for people that are trying to aggressively lose body fat. And so there's not a whole lot available. And the ones that are available, they're not really one programs that have, again, a lot of weightlifting and a lot of like gymnastics skill work and and a lot of technique work. And they include nutrition as well. There's nothing that's really comprehensive for people that still want to perform at their best and stay strong. So that was part of the motivation for us to do this, too, because a lot of people came to us and they were like, I can't find anything that's really specific. I want I want something that's going to help me lose body fat was going to keep me strong.

I want something that includes nutrition, but there's nothing available. You guys please do it. And we told them no for a long time. We're like, we're fucking busy. We're doing other things where it's a lot. We have we have other programs. That's not what we want to do. People don't believe we're busy.

I don't think maybe they don't. I don to do. People don't believe we're busy, I don't think. Maybe they don't. I don't know. Oh, God, we're busy. So eventually we decided that we had the time and available resources, and we hired some more people so we could develop this Barbell Shredder program and then also the Barbell Bikini program, which is kind of like the complimentary program for women because they asked for the same thing.

The women were way more aggressive about asking for it than the guys were. They've been asking us to do something for them for a long time. They wanted it hard. Yeah, and going to the blog programming, some of the reasons it's different is we start you on day one. You're not jumping in at some random point in a program that's being posted on a regular basis. You might be jumping in on the very last day.

You don't know that. Unless they communicate that, then you've got to find it. And then you're not starting with a group as the group is starting. It's free for a reason most of the time. Yeah. I mean, usually programming is good, but that's all you're getting. And then we have the community on. If you're in our program, you have Facebook community and stuff like that.

Everyone starts at the same time, and everyone's after the same goal. I mean, you walk into a lot of gyms, and it's like, oh, what are we programming for? Oh, we're programming for general physical preparedness, but not weight loss, not weight gain, nothing like that. And if someone has those goals, they want to go after that. This is a goal-specific program that starts on a specific day. You go from point A to Z um and you're not coming in somewhere in the middle if you're in a globo gym good luck finding any kind of person with a plan that has any direction yeah so so mike's mike started to jump ahead just a little bit and

start talking about what's in the program which we're totally going to get to we're going to give you all the details of what exactly is in the program again with each different uh membership level so to speak so far really what we've been doing is just talking about what people have asked from us and who is asking that basically we're defining who this program is specifically for that way if you're listening to this and you're resonating with the type of quotes that that we're giving and the type of person we're talking about basically something that wants to lose a lot of body fat but but stay very strong still get better at weightlifting improve your gymnastic skills uh you know get your first muscle up start to be able

to string together muscle ups chest to bar pull-ups you know some of that you want if you're someone that doesn't want to have to like kip on handstand push-ups anymore things like that then and this is a program that we have written specifically for you and then eventually we're going to get into exactly what's in it which has come up here pretty quick another thing that people had told us in addition to doing things like their first muscle-up and whatnot is that heavy guys just fucking hate running they're sick of it they they hate running this resonates with me does it well this kind of shatters my entire training program it's gonna be all running all running they hate wads where they have to run and do burpees. Burpees too.

You probably love burpees. Burpees are better. If I had to choose my poison, I'd pick the burpees. Is that because running is continuous and burpees you can pause? Well, it's because, look, it's not like I don't have the lungs and ability to do it.

My metabolism's fine. I can row and swim and cycle fine. Not like a person who is good at those things, but for a fat guy doing it really well people yeah i'm surprised chris i thought you'd be huffing and puffing but see the problem the running is it's just mechanical if you're 200 and 70 pounds like i am or if you're even like 215 220 and you want to be 200 210 like an extra 10 15 pounds is huge when you're running around a track each foot strike is that force being multiplied by it's a foot strike

and the hunter is like well here's the foot strike then every time you strike that extra weight adds up and pretty soon like the flesh of your your legs will just fatigue that much quicker and you can't perform that for me if i want to run i gotta get the weight off i don't give a shit how how lean i am at 270 i gotta be to be a smaller person. I got to be more efficient because the gravity will ride my ass to dust, basically. It grind me down, man. That needs to be a t-shirt. Gravity rides my ass. So if you ever listen to any talks

or read books by any evolutionary psychologist, basically the whole premise of that whole industry and all the books you ever read is that every single thing that anyone does basically regresses back to getting more sexual mates. You got to be able to run. You got to be able to run after those ladies well i mean like we talk about performance and we talk about looking good and then the reason that if you keep asking people and interviewing them they say why do you want to look good and then eventually it always comes

back to well i want to have either more sexual partners i want to have better higher quality sexual partners basically people just want to have sex more and that goes for guys and girls even though guys are way more likely to admit it up front about like the sex specifically but long story short everyone loves sex and everyone wants to have more sex and so a lot of people that took our survey basically just said i just want to get laid more often they were like super honest because it was because it was a uh an anonymous survey and we didn't know who they were and it wasn't going to get out. But they wanted to say the real, true reason for why they wanted this.

Oh, yeah. And you read that, and you go. How many whys are between getting laid and, well, I just want to be huge, bro. It's probably a maximum of three. I want to be huge. Why? Well, so I can impress everybody at the gym. Why?

Because it's cool. Why? Because I get laid. I want to coach and change the world. Why people be more confident why so i think i'm able to make them confident why so they'll fuck me so that doesn't mean that like that's the whole purpose of life and every kind of way it's a fact but but it's something that people don't want to admit but but in a lot of cases it's really the underlying the underlying reason and like the reality of the situation and you're saying no no no right now you're full of it don't lie don't lie so there are other things though a lot of people said they want to be healthier for themselves just you know they didn't want to get

chronic disease and they want to live a better more pain-free more energetic life and they wanted to you know if they have kids they wanted to serve as a role model for their children and they wanted to live a long healthy life with their children where they're teaching their children how to be healthy themselves and and they know for a fact that if they if they don't practice what they preach so to speak the kids aren't going to copy what they say they're going to copy what they're actually doing and kids aren't stupid they're just going to model after the behavior of the parents and they're not gonna follow the the advice that they know the parents aren't even implementing themselves maybe they are stupid following what their parents do you know cool dumb kids carl young quote man i put up on the page a little while ago it's like you are not what you'll say you'll do you are what

you do period that's what happens i heard a really good similar one it's like you are what people catch you doing oh you're what people you are what a really good similar one. It's like, you are what people catch you doing. Oh, you're what people. You are what you do when no one watches. Yeah, that same kind of thing. Yeah. So if you walk in and I'm banging somebody, that's the real me trying to get out right there. Or check this out.

Maybe a better one is this old Kurt Vonnegut. My wife, I mean. Kurt Vonnegut was a novelist. Great writer. But he had this whole line. He goes, be careful what you pretend to be because you are what you pretend to be. True that, homie. So people who want to do it, think of where you're at right now.

Like, I don't know if I can be this guy who's lean and everything. That's fine. You may be unconfident, and you might be not up to the challenge now, but if you start pretending, if you commit, if you sign for something that holds you accountable, and you pretend every day you pretend, if you keep that up long enough maybe six months you get so good at pretending to be lean and fit and strong maybe you are fucking

just lean and fit and strong it's amazing how that that that transition happens if you break down something massive into today all i gotta do is check my fucking email and see what the workout is and to say that i'm gonna do it and it's because that's what that's what a lean person does that's how we'll start doing the things that lean people do you change the case you don't try to do some kind of magical shit you go what does a lean person do they eat food all right they sleep and they get up and they get to it they get shit done we're not we're not looking at 19 year old males that are lean and strong look at people who are 30 plus people strong in their habits that's going to be completely yeah they're not riding a hormonal way the 50 year old who's shredded all of his program.

Yeah, I got a 38-year-old guy who's working and has a family and is shredded. Isn't like riding the genetic gifts at this point. He'd be fucked too. He's doing behaviors or whatever that are holding it together. You got to search that shit out. This is one of my other favorite quotes from that whole survey. The first one was the water balloon quote, which I think is awesome. This one was similar to what we were just talking about.

It says, I want to look hot for my wife so she's more likely to bang me whoever you are we love you too but the warning on this is hilarious you need to address where your relationships are heading more like thank you for submitting that more like it's what we've been talking about it's like people want to look good just so they can have a better sex life and that's really all i said your wife comes in. It's what we've been talking about. It's like people want to look good just so they can have a better sex life. And that's really all he's saying. Your wife comes in, sees you scramble those eggs, goes, hmm, on a good day, I'll have a thing about fucking you. I'm getting there.

You got to keep squatting. Do you wear the apron? Yeah. Full nude? Nude except the apron. Got the eggs going in the morning. I'm sure the situation's not quite as bad as that guy's wording would suggest. We're hoping better for you, bud.

Pull on for you. So that's kind of what we're writing the program for. Long story short, you're trying to lose fat. You're trying to keep the muscle mass you have. You want to stay athletic. You want your weightlifting to still improve in some capacity, even when your body weight is probably going down because you're losing your body fat.

So we're going to transition now. What is an athletic body fat percentage we're going to transition now what is an athletic body fat percentage for guys that are trying to you know maybe go to crossfit regionals competitions two percent the guys that are like like super lean but they're still muscular at the same time two percent no no that's that's too low 45 i'm hoping 45 it's like it's like low teens high singles kind of like 8 to 15 would be would be a guy if you were doing calipers not dexa de It's like low teens, high singles. It's kind of like 8 to 15 would be a guy if you were doing calipers. Not Dexa. Dexa is like not forgiving at all.

If you do calipers at 8, you're probably Dexa at like 17. First Dexa I got was when I was at like 370. I had this Dexa done, and I saw the output. You see your body. You see the soft tissues and the fat layer and the skeletal layer. It's crazy. It's just laid out for you. And then I started thinking maybe I should change what I was doing

because looking at that, it looked like I was looking at one of the characters from WALL-E. It was all this clear matter. And then in the middle of this massive matter, this little skeleton, just kind of embedded in the middle of it, I was like, fuck, man. It seems like a lot more of this than that, scientifically speaking. So I better get my ass in shape. Maybe I don't need to slam 200 grams of maltodextrin

after I train in my protein shakes. It is really interesting to see your soft tissues, how much soft tissue is surrounding the bone. You can see where it is. We've gotten off track. Thanks a lot for talking about Dexa, Doug. I do think it's interesting that the soft tissue actually holds the bones up, not vice versa.

Most people think their bones hold their soft tissue up, but it's not the same. Hold it up. Yeah, think about that. Mike's like, we were doing something but now i got i got this thing in my hand i'm gonna have to go in there bones just kind of float in your fashion a lot of ways all right uh so with regard to body fat percentage we're actually going to include body fat testing as a part of this program basically we make that an option where i'll send you a link and you can you can go buy yourself a little body fat

caliper off Amazon or whatever, if that's something that you're interested in. And then I'll make a video basically showing you how to measure your body fat percentage. It's super, super easy. It takes like two minutes. That way you can track your body fat percentage specifically over time. You're not just relying on your body weight, which is a bad measure of progress, even when you're trying to gain muscle and get bigger or lose fat and get smaller. Also, what's an ideal competitive body weight for most high-quality competitors? For guys, I said this in the Road to Regionals videos, guys usually it's kind of like that 5'8 to 5'11, that 185 to 205, and that tends to be a good weight for guys that, again, need to have a lot of absolute strength

and they need to pick up 400-pound barbells for reps in a lot of cases. And then they need to be strong enough also to be able to do something like the Hunter's Workout where they're doing 100 pull-ups and they need to be able to do it fairly quickly and not have to break it up too much. So as far as how much you need to weigh, it's going to vary depending on your body type. If you look at me and Chris, we're drastically different body types. If I was 300 pounds, it would take me the whole rest of my life to get to 300 pounds that's absurd for me but Chris is just naturally built fucking super big and so that's an easier weight for him to

accomplish and vice versa so it really depends on your specific body type depending on which will determine how much you actually weigh but if you want to get to like a healthy competitive weight first just think about your body fat percentage and then really once you get to a healthy, competitive weight, first just think about your body fat percentage. And then really, once you get to a lean body fat percentage, then the game becomes just putting out as much muscle mass as possible, and then your body will kind of just play out on its own. That being said, we did give you some ranges for what your body weight could potentially be.

Am I fat, Doug? You look kind of fat. You're poofy. You know, sometimes. You don't have abs you have an ab you have one like one ab depends on how many goat products you're consuming during that phase you lift up your shirt prove me wrong i was thinking to actually do it actually uh so here's here's an example i'll see the man's got abs i'm gonna cdp didn't didn't even put it on him you

didn't even you didn't dehydrate he wasn't giving you the luxury of showing the world you have abs. These are day after the airplane abs right here. He turned it. There it is. See, look. He's not. Oh, oh. All right, so here's a couple examples.

You can see the graph on the screen, and then there's kind of a range for different heights. The height is across the bottom, starting at 5'5", and going up to 6'5", and then the weight across the left goes starting at 5'5 and going up to 6'5. And then the weight across the left goes from 140 up to 280. This isn't based on anything except my own personal observation. I kind of just threw this out here to give you just like an average range for...

What Doug thinks you should be. Yeah, pretty much. He happens to be right. He's got a good eye. It's not magic, but it gives you an idea of kind of where you could get. Again, if you are as lean as we're talking about

and you have a good amount of muscle mass, then this is a good range to compete at. So if you're 5'10", here's two examples. 5'10", usually goes from like 180 to 200 pounds-ish. You know, if you're like 6'2", you might be bigger. You're going to be 215, kind of like the low 230s, maybe like 233 on the high end. So that's a good chart to base, you know, like a good goal off of that way. You're not just totally shooting in the dark.

Hate that shooting in the dark feeling. Yeah, so if you did that, say you were... Where am I shooting, coach? Say you were 225 and then you wanted to get down to 195 pounds and lose 20 pounds. If your goal is to lose 20 pounds, again, you're probably going to do it

where you're not losing 100% body fat. You might lose like 80 or 90% body fat and then the other 10 or 20% is a little bit of muscle mass or fluid. And if you did that... That's fine....and you were 25% body fat you might lose like 80 or 90 body fat and then the other you know 10 or 20 is a little bit of muscle mass or fluid and if you did that and you were 25 body fat and you lost that 20 pounds you know it would take you down around 10 even at that 90 fat loss rate and that brings you down into that that 15 range and then you're in that in that body fat percentage range that we just talked about right where you need to be yeah and if you're doing it where you're only losing

you know half a pound to a pound a week you know it's going to take you less than half a year you're not going to lose a whole lot of strength with that you're going to lose it at a healthy rate where you can keep the strength that you have and you're you're making consistent progress and then you know half after half a year you can keep it off for another six months that way your body kind of readjusts to that new healthy weight and then you get back on like a super um super weight lifting or strength program where you can stack on as much muscle mass as possible and then get your lifts up again at that new leaner body weight all right let's transition to what is in the program what mike was bringing up earlier so

i've been waiting to get here i just want to talk about the program that's all i want to do all right long story short it's a year- program, which means it's going to be 13 four-week mesocycles. So we'll let Mike talk about the mesocycles. I'm still getting lost in that whole 13 months and a year thing. Mike, tell us what's included. Oh, man. What's a mesocycle?

Mesocycle. All right. We got microcycles, mesocycles, macrocycles. It's all so confusing. Those words mean very specific things, don't they, Michael? They do. And a macro cycle is usually a year long. It's macro.

That's your plan, all right? And what you're going to do is you have a goal for that year. You start at one point and you want to end at this other point. An objective, measurable goal. For us, it's to get shredded. In 12 months. Objective, measurable. For us, it's to get shredded 12 months objective measurable sure for us get the fucking jack bro all right we're starting over let's be a little more serious yeah i'm sorry it was fun okay this is the part where you sound smart and they want to buy something

you good yeah all right so we're gonna talk about the program uh basically what we're gonna is we're going to talk about what it looks like over the course of a whole year, and then what each month looks like, more or less, and then weekly, and then daily. So we're going to break it down from kind of big picture down to the nitty-gritty of the exercises you're going to be doing each day and how that works. So over the course of the whole year, basically, we're breaking it up where if the goal of the whole year is to lose as much body fat as possible, or if you don't have a whole lot of body fat to lose and you want to just lose, you know, like 10 pounds and then kind of maintain for the rest of the year, that's fine too. We can show you how to adjust your diet if that's the case for you. But big picture, we're going to be breaking up the whole year into four week blocks. Those are

called mesocycles. So what's going to happen is since there's 52 weeks in a year there's four block or four week blocks that means you're gonna have 13 little mini goals within that whole year so there's 13 there's 13 four week mesocycles finally get it michael tell us what it means yeah so uh each mesocycle we want to be better than the previous mesocycle i think all too often uh this is fairly common. Someone does a program for three weeks, and then the third week they feel like they're toast. They're like, this program is either too much or it's just I feel like I'm getting weaker or something like that. And that's because at certain points in the month, the goal is going to be different for that particular workout.

And so in the third week, that's usually when you're going to be different for that particular workout. And so in the third week, that's usually when you're going to feel the most fatigue. During the first week, we're going to have about medium volume. The second week, it's going to be high volume. And that third week is going to be really high volume. And then after that third week, we're going to do an unloading week. And that's going to go nice and easy. That's where recovery happens. That's where we don't do as much lifting and exercise, and we do more mobility and thinking about recovering smartly with, you know, good sleep and just not drinking too many margaritas. I'm glad you brought up that point.

Remember, guys, remember that you've been training super, super hard all the time, not getting stronger. It's because one thing you're probably leaving out is that big rest thing. You don't like scratch an itch and keep getting stronger and stronger the more work you do. You do the work, rest, and then get something for it. That's why you've got to rest. Well, you just don't push a button and get an outcome. You do, do, do, and then something happens after the work accumulates.

Fourth week is when things happen. You've got to rest hard. From month to month, we're going to make improvements. So you'll get so far the first month, and then we'll rest up so we can attack the next month. We'll attack the next month. We'll rest up, attack the next month. We'll attack the next month. We'll rest up, attack the next month. It's not just one big climb. So each month you get an accumulative effect.

So you may not get exactly what you want in the first month, and you may not feel what you should be feeling in the middle of the three, what you think you should be feeling in the middle of the third week or the first week or something like that. It's going to accumulate over time. I think a lot of times people jump from program to program because they either do, like they end up jumping in on loading week and they're like, oh, this is too easy.

Or they jump in on the highest volume week and they didn't do any of the preparation programming leading up to that and then they get destroyed and they go, well, this isn't right for me either. It's all about starting at the beginning of the program and sticking with it long enough to see the effects over time. Yeah, so every four-week block we're going to go up, up, up, down, up, up, up, down. And a lot of people, they don't know that that's what's happening in their program. So sometimes they just feel like, kind of like you just said, I'll just repeat it basically.

During that third week, they're like, I just feel like I'm so tired. I'm just so beat up. I can't do this forever. And they don't know that they're not doing it forever they think that they're just going and going up and up and up everybody saw that more was coming every week every week every week by the end of the third week they're like man i just can't handle this and you're like no no this is how you're supposed to feel right now you're supposed to feel like you got the shit beat out of you because that's what the third week is all about it's supposed to be about you know giving your body more training intensity more stimulus and doing a little bit more than it's

ever done before that way it can grow and adapt on the fourth week when you back off and you get that rest that's when i know i'm doing things right or when my training is going right the last two or three workouts before the unloading week i'm like having almost crawling to the gym i'm like i can do this like like a lot of mental preparation and then by the middle of the unloading week I'm like I'm ready to explode and you know that's when you know you hit the nail on the head so within each week it's tough to know if you're writing

especially an online program for a group of people that all have different schedules and different opportunities to train some people train at gyms, some people train in their garage some people have kids, Some people don't. You really don't know exactly how many workouts to write unless you just put out a survey and just ask everyone how often do you want to train

and how long do you want the workouts to be. So that's exactly what we did. Surprise. Yeah, most people came back and said they wanted a five-day-a-week program. The vast majority of people said they wanted five days a week. And then a big drop-off, and then there were people that said they wanted four days a week. A few people said they wanted six days a week, and then the lowest amount of people said they wanted five days a week and then a big drop off and then there were people that said they wanted four days a week a few people said they wanted six days a week and then like the lowest amount of people said they wanted three days per week so by and large you know the majority

said they wanted four or five days a week so really what we did was we made it where there's three in the gym mandatory workouts per week and then we we included two complementary workouts where it's more for the most part body weight only or you just don't need a lot of equipment and there's two additional workouts that are available to do each week so if you want to do just three workouts per week and that's all you have time for and you can only make it to the gym three times per week then that's available if you want to add in a fourth or add in the fifth, you're more than welcome to do that. That way you can train five days per week if you want to, but really only those first three workouts are

required, but there's five workouts available per week. Yeah. And you're going to be, we're going to be giving you the workouts the week beforehand. And so you're going to be able to make a plan for the whole week. You may know, Hey, on Tuesday and Friday, I've got this thing that it's just not going to allow me to work out. I'm flying that whole day or something like that. I'm not going to be able to travel. Well, you know which day, where to keep the most important days and plan those most important days out. So the next day is not a mystery.

We give you things a week in advance. That way you can plan appropriately. That way you can kind of hit those workouts the best possible way you can. Yeah. So Mike said Tuesdays and Fridays. And really those are going to be the days that we're giving you the the kind of optional at home or you can go to the gym and do it at the gym too if you want to just like going to the gym but um they're not going to be a workout that you have to do at the gym as i said before but those will be on tuesdays and fridays the in

the gym workouts for the most part we're going to recommend you do monday thursday saturday you don't have to stick with that exact schedule if you don't want to right like mike said you're gonna have the workouts a week in advance and you can tweak it around if you want to but for the most part that's how it's going to be and then obviously the only two days that are left are wednesdays and sundays and that'll be your rest days again you're going to have nutrition homework so to speak and videos to watch they're going to help you with cooking and meal prep and know how much to eat and when to eat it and whatnot and then you do have some mobility or soft tissue work on those days too depending on the day. So Monday in the gym, Tuesday at home, Wednesday is rest, Thursday is in the gym,

Friday is at home, and then Saturday you're back in the gym, Sunday you're resting. That's the general theme. And then there should be an image on your screen that shows how that looks on a calendar. All right, so what do you get um each day so for the in the gym workouts now here's an example of kind of what it looks like um you're going to get the whole week's worth of workouts on an online spreadsheet that way you can access access it from anywhere as mike said before and then you're also going to get a log sheet some people still like to just print out a log sheet and just take it to the gym and and just write in by hand they don't want to be on their phone during their workouts they want they

don't want to like be you know getting distracted by facebook and text messages and whatnot while they're working out or someone calls them in the middle of the workout they just want to have their phone like sitting in the office and then they can have like you know clipboard or just a sheet of paper on a bench or a box they want to just fill in their workouts and they want to like be able to keep that and not like you know have it have it have it on their phone in a notepad file that eventually gets deleted and then they don't have it anymore. Some people just still like having a physical copy. So we included that in there. You can have a log sheet in addition to the online spreadsheet.

So you have multiple ways to access your workouts. Plus you got Wattify. Yeah, plus you got Wattify, which I'm going to show you that here. But yeah, you do. You have the ability to access your workouts through the Wattify app on your phone too. Uh, if you're a part of the level two or level three membership. Also, we have video support for pretty much everything. So at no time during this whole program, should you not know what a movement is or how to do it? We have videos on pretty much everything. If it says,

you know, burpee box jump overs, then you can click burpee box jump overs. It'll be linked and it'll take you to a short YouTube video that's, you know, five seconds long or something like that. And it'll show someone do a burpee and jump over a box and do burpee and jump over a box. And you go, oh, okay. That's what that is. Got it. And then a lot of cases, there'll be a technique quad attached to a movement. Also that way you can see me and Mike and whoever else might be on technique quad teaching the exact details of the movement and oftentimes teaching the scaling of attached to a movement also that way you can see me and mike and whoever else might be on technique quad teaching the exact details of the movement and oftentimes teaching the scaling of those movements as well so you always have some amount of coaching on the technique just right there

right there available in the moment you have to go looking for it or if you're not really sure like in a library somewhere where you have to look it up it's just where it says the word that you know the name of the movement you just click that right where you have to look it up. It's just where it says the word, you know, the name of the movement, you just click that right where you have it. I think it should be. Yeah. So here's an example. These are weightlifting warm-ups, and you can see it says snatch position stretches,

and then it's linked, and if you click on it, it just goes right to a YouTube video. And in this case, Mike's showing exactly how to do all the snatch position stretches as well as the other weightlifting warm-ups that were on screen. And then if you have a workout, like I just said, there's going to be the movement linked, the technique quad. And then in a lot of cases, there's going to be a third thing. If it's a gymnastics movement, like it's, you know, say it's something as basic as pushups and pull-ups, you know, there'll be a progression video linked as well that'll show you the RX version for that movement. And then if you want to make it easier, it'll show you like a couple of different variations of that movement that are a little bit easier. And if you want to make it harder too, they'll show you a couple of variations of the movement that make it a little bit harder.

You know, if you're, say it's a pull-up and you could start, you know, as basic as doing like an angled ring row and then a flat ring row. And then a pull-up with a band and a pull-up with a lighter band. And then an eccentric pull-up and then a regular pull-up and you could start, you know, as basic as doing like an angled ring row and then a flat ring row and then a pull-up with a band and a pull-up with a lighter band and then eccentric pull-up and then a regular pull-up and then a weighted pull-up and then, you know, a one-arm pull-up or a rope climb or, you know, the list goes on. There's all kinds of different variations and they're all on a spectrum. And so we have short videos that show you from the easiest to the hardest, which variation, which variations are available to you that way if you want to get easier or harder it's super easy to figure out what to do all right for the at-home workouts those were the gym workouts the at-home workouts are really similar everything's linked but again it's going to be mostly body weight only so your warm-up

instead of being like you know weightlifting heavy where you have to have a bar as an example it might just be a couple of stretches maybe maybe do an ankle stretch and a hip flexor stretch like are on the screen. And then maybe do like some agility drills. You're doing like high knees and butt kickers and maybe do some push-ups and some karaoke and some skips. All things that you could do with just a little bit of floor space. You know, we're in a pretty small room right now. You know, maybe it's only like 15 or 20 feet down, but I could do high knees down and butt kickers back. And then I could do some lunges.

And it's an easy warm-up that you could do anywhere. Do it in your hallway. You could do it in your hallway. And then the workouts are the same. You know, here's an example. It says go for a 400-meter run for time every six minutes on the six minutes. Take a five-minute break. And then you're doing Tabata, four rounds of each movement.

You're doing reverse lunges with body weight. And, again, there's clickable links and technique quads. Maybe you hold a side bridge, you're doing some bear crawls, and then maybe do two rounds of that Tabata. And again, you can do that pretty much anywhere. That way, if you're traveling and you're in a hotel room or there's a hotel gym or you're at your house and you just don't want to leave or you want to go to the park and work out outside, it's totally doable. You want to stay in your room and masturbate, whatever you want to do. Yeah, there's technique quad videos on that somewhere to be made one of one of these years on the on the off days again it's going to be mostly soft tissue work nutrition videos and

stretching so here's an example uh this says do stretches number five six and seven from the faction 15 mobility poster and so you know it takes to the poster says you know do five six and seven as i said in this case it's some thoracic extension rotation stuff and then for spinal mobility some overhead shoulder work shows a picture again And then some hip flexion hip extension basically like kind of like a lunge stretch And again, there's there's videos that go along with that as well. So really easy to see. Okay. I just hold that stretch It says hold it for two minutes I hold two minutes per side and then I do that for a few stretches and then boom dumb I'm done for my Sunday. I watch my nutrition video and then you know, I wait till that stretch. It says hold it for two minutes. I hold two minutes per side, and then I do that for a few stretches, and then boom, I'm done for my Sunday. I watch my nutrition video,

and then I wait till Monday to work out again. Maybe you watch Barbell Shrugged. Who knows? Maybe. If it's Wednesday, you watch Barbell Shrugged. If it's Sunday, you watch the Barbell Shrugged Nutrition Course, which is going to be the first 12 weeks of the program.

So I put out a separate survey for this where I could find out exactly for everyone that was coming into this program and aggressively wanted to lose body fat and wasn't just trying to eat better just for general health, or wasn't trying to eat better to, you know, just perform at their best or put on muscle mass, but they want to perform and aggressively lose body fat. I want to know, you know, what kind of questions they have about nutrition, what's confusing them right now. You know, what has worked for them in the past? What have, what do they have tried and, uh, hasn't worked for them? I want to really see like where they were coming from and be able to hear like from their perspective, like their take on nutrition. That way I could build into the

program exactly what they are asking for and exactly what, you know, exactly what you want. That way it's as applicable and as specific as possible to your situation. Granted, I'll put a lot of my own stuff in there just to make sure there's no gaps, but for the most part it's hard to come up with a really good course if you don't ask people what do you think should be in it. If I ask you to basically interview about what you want, then it's much easier to provide you with exactly what you want because you told me what you want. I can just answer your questions and help you out in the easiest way possible.

So that's going to be a bonus as a part of this course. Getting attacked. I'm going to take a break for a second. Memphis mosquitoes. This is where you Where point do you want to edit? you you you you you I'm backtracking. All right. All right.

So with regard to the program, you can choose between three different levels. We have a solo program, which basically means that you can get the daily workouts and get all the videos, all the online support materials, but you don't have access to any of the coaching. So in the solo program, you don't get to talk to a coach in the Facebook group. You don't get to interact with a coach over Skype and you're not going to get any nutrition logs like you would in some of the other programs like the RX and pro, which we're going to talk about right now. In the RX kind of level two program, you're going to have access to two things. One of them is Facebook. Everyone's going to be in a Facebook group that's a part of the RX course and the Pro course,

which is level three, which we're going to talk about next. And within the Facebook group, you have the opportunity to ask questions and submit videos of your movements, of your lifts. You know, if you're doing cleans and snatches or back squats or muscle-ups or anything that you're not really 100% proficient on then you can submit a video ask the coach hey you know what am i doing well what do i need to improve on what should i you know what should i think about um when i'm doing this lift that can make my technique a little bit better and the coach will come in there and they'll tell you exactly what you need to do

uh they'll maybe they'll send you an extra video that could help you maybe they'll say okay that looks pretty good but send me another one from the front where i can get a better angle on whatever they're doing and then in a lot of cases the other people in the group uh some people that are coaches at their own uh boxes and i have a lot of experience that just want to be a part of the program they'll get in there as well and they'll say okay you know great job on this you know you know push your knees up put your heels on the ground you know your back's rounding at the very bottom your butt winking or whatever they'll tell you what they think and what you can improve on and then maybe they offer ideas on how to make adjustments to the lifts or how to

scale if if needed and everyone can be collaborating together to help you get a little bit better and then when you see other people in the group that you can help you can get on there and you can help them as well so it's pretty cool being able to have you know something like facebook for for opportunities like this where you know where you can get on there you already know how to use the software and and everyone likes being on it anyway because it's fun and you can get on there and you can kind of share your experience and you can help motivate the other people in the program and it's really easy to uh to accomplish because facebook's something that we already use anyway it's hugely valuable there's a lot of difference in the world yeah the other thing is uh is wadify which is easy to accomplish because Facebook's something that we already use anyway. It's hugely valuable.

There's no difference in the world. Yeah. The other thing is Wattify, which is performance tracking software that is a company that basically makes online, or not online, online in our case, but usually they show up at a CrossFit gym and they basically implement two big screen TVs where they can post their workouts on the screen where they don't write on the whiteboard anymore. And then everyone can use the software to log their workouts and track all their times, track all their weights. That way you can see, you know, if week over week over week, your back squats going up, you can see, you know, week one, I was, I was here.

And then, you know, week four, I'm up here. And then week eight, I'm up here. And you can see over time all your progress because, you know, if you work out for a long time you tend to think like i've always been just like this and it's hard to see where you used to be all you see is where you want to go and you never think that you made progress unless you can look back on you know maybe an old photo of yourself or you can look back at your old log sheet and you can see like now i squat 675 and 675 yeah 675 i think 375 I'm going to stick with that. But I used to squat 405. Right.

Which I've made enormous progress. And I can see that over time my graph has gone up and up and up. I think you're the only one in the room that's ever made it to 675. Feels good. I'm not there yet. Okay, so that's the RX. You get access to Facebook and Wattify. So you get kind of group coaching and performance tracking software as a part of your program. And then with the pro account, you also get access to some individual

coaching. So once per month, you're going to get access to, to a coach live over Skype, where you can see each other face to face. And you can, you can talk about your specific situation. You can, you know, discuss the things that are working well for you, where you're, where you're having trouble, where you think you need some help. You can ask questions in real time and get instant feedback. And then also once per week with Wattify, you can submit your nutrition log, which basically means that you're going to write down everything that you eat. And then they're going to look over what you eat. They know you as a person because you've talked over Skype. They know your goals. They know what kind of progress you've made in the past and where you're trying to go in the future. And they can help implement one change per week that'll help you basically make a little bit more

progress that week. Usually it's just one thing, one big thing. They'll tell you a variety of things, but they'll say, okay, this week focus on this one very specific thing. That way it's not overwhelming and you can really attack that one goal a hundred percent. So with the pro, again, you get Skype, then you get the one-on-one nutrition consultations as well, which is super, super helpful, especially in a fat loss program. Knowing exactly what to eat and getting feedback on your nutrition really is key. We're going to fast forward. Kind of jumped ahead in all that stuff.

Editing. This is tape. You can just cut the parts out. It's definitely tape. Scissors come out. Glue it back together. I like to use semen personally. Good.

Chris. All right, so another very cool thing about Wodify is that it provides a leaderboard. So even though you might be in this program with hundreds of other people that are all over the world, you can still compare your Metcon times and your strength numbers for any particular day with everyone else that's in the program. And it'll track each thing individually. So you can see maybe you did back squats that day and then you did some type of a bodyweight only Metcon that had pushups and ring rows and lunges and running. Something that's like the opposite of a heavy

back squat. And you can see, okay, on the back squat, I was number four out of 200. And then on the Metcon, I was number 127. Well, it looks like that relative to the rest of this group, I'm pretty good on strength, but I'm not quite as good on my relative strength, my gymnastics movements and my cardio my cardio ish endurance compared to my strength. So it really helps you know where you stand relative to the other people in the program. And that's really good feedback for you. That way, you know, where you can focus your efforts right now and then and into the future. So that's a great feature of Wattify. Another really cool thing is that, and I kind of mentioned this earlier, they have an app. So you

have your smartphone, we have an iPhone, an Android phone or whatever. And then every, every day you can look on the phone, on the app, and you can see exactly what your workout is for that day. Again, you can get all that stuff in the BarberStock membership site with all the links to, you know, the technique wads and the progression videos and everything else that we talked about earlier. But if you're pretty comfortable with the movements and you know how to do everything, you can just look it up on your, on your, on your wadify app on your phone and then you know you can just keep your app open and then you can um you know type in your weights as you go and it'll log everything and save everything within the wadify app again some people don't want to

do that and that's why we provide the pdf hand pdf handouts excuse me but if you're part of rx or pro it is pretty nice to have the wadify app that way it can track your progress automatically for you over time which is super super cool i didn't have that shit growing up yeah most people probably didn't i lose i lose notebooks or i forget to bring the notebook to the gym i never forget my phone yeah i mean some people like writing their workouts down on actual paper i don't like that personally i lose paper way easier than i lose stuff that's you know in the cloud so to speak or on my phone or my laptop so but depends on the person some people want one way all bases covered baby that's right whatever you want we got it baby all right so we're gonna run through a couple of uh frequently asked questions um just the basics first how long

is the program how long is the program one year one year long so it's a full year program for the most part most people are probably going to lose the weight they want to lose in that first six months. And then they're going to want to maintain that weight loss for the next six months. And that's, that's a good thing. A lot of people just lose some weight and then they switch programs and they

try to like go gain a bunch of weight and then they basically lose all the progress that they made. And they don't actually keep the weight off long enough where it becomes like your body's kind of, kind of natural set point, so to speak, where it just becomes like the normal condition that your body wants to be in so shoot that homie because keeping it off the hardest part for a lot doesn't matter what happens in the first six months yeah like people say it's easy to make money hard to keep

money it's easy to lose weight but it's hard to keep it off mike's like it's easy to make money what i know it's hard to keep it for you i knew they taught a class i missed that's what people say people say that all right make it stop losing all right so how long is each individual workout again after surveying our audience 30 to 60 minutes was were the most common responses for how long they wanted a workout to be so we're gonna try and keep most of the workouts kind of right in the middle of that you know right around that kind of 40 to 50 minutes. Now that way you're, you're in the gym and then out of the gym in well less than an hour. That way, if you're, if you're super busy, if you, if you have two jobs or you have a couple of kids

or you just don't have a lot of time that you can really dedicate to working out, uh, you can still get in a full workout. You don't have to cut your workouts halfway short because you know, they're two hours long and all you had was an hour to train that day so plenty of time to get a good workout down hey you know what that's that's how i've been training lately i don't i've been working hard traveling a lot good for you man 40 you know keep the workout out under an hour you know what i mean if it starts creeping outside that hour you know it just gets tough i know we know louis told me one time he's like if you can't get the work done in an hour you're just fucking now get your fucking work done get the train like stop standing around train go faster pace to get the work done that's true all right so what time

do you get your workouts again every sunday that you know the day before your first workout of that week your first workout of the week every week is on monday every sunday you're going to get your workouts so you're going to get your workouts uh the day before you need them unless you're in like new zealand or something so i'm talking about people in the u.s're going to get your workouts the day before you need them, unless you're in like New Zealand or something. So I'm talking about people in the U S are going to get their workouts the day before. If you live in New Zealand, since we're going to put it out at 10 AM central time in the United States, if you live in New Zealand or something like that, it's going to be super early in the morning. Hopefully if you work out at five or six in the morning and you do live in Australia or New Zealand, um, you're going to be able to

still work out and have the workouts you need on time, uh, for that first day of the week, the rest of the day of the week the rest of the day is the week you pretty much know what you're going to be doing since we give you a whole week at a time but here's the deal we've had plenty of people on our programs that are from south korea africa new zealand australia it's very very common not a lot of hiccups there so don't let that uh stop you yeah we're doing it even earlier than we've done for some past programs so we continue to push it back and now it, it really is legitimately a whole day early for some people. Early enough the morning of for pretty much everyone on the planet

where nobody should have an excuse. Everyone should get their workouts on time. It took us a while to figure out how time works around the world. But between the four of us, we put our minds together. Next year, you have the option for the moon. Or whether the National Space Station. What time is it on the moon? We'll be programming for astronauts in that time.

All right, next question. Will I still get better at the Olympic lifts on this program? The answer is yeah. We all came from an Olympic weightlifting background, competitive weightlifting background. So we tend to be biased towards weightlifting quite a bit. And so since we enjoy it and we're good at it. at it cool because weightlifting is awesome and you know it weight lifting is awesome and it's a big part of a lot of people's programs these days and it's the hardest

part to learn really it's the part that takes the most practice so there's a lot to master there a long path yeah so even though you're not trying to aggressively gain muscle mass and rather you're rather you're trying to aggressively lose body fat uh you're not probably going to lose a whole lot of muscle especially if you're following the program as it's written and you're following the nutrition plan as we've provided it for you you should be losing mostly body fat not a whole lot of muscle and at the same time you should be getting better at your olympic weightlifting technique and then if you can do that if you can keep most of your muscle most your strength and get your technique better still your olympic weightlifting should go up even though you're on a fat loss program because there's going to be a lot of weightlifting in it still.

Speaking of technique, a lot of that has to do with technique is mobility. And so there's a good mobility component to the program. Not only that, I mean, I was talking to A.J. Roberts, and he talked about when he was 300-plus pounds, and when he lost 100 pounds, he was shocked at how much more flexible he had become. He goes, oh, I didn't need to stretch. I just need to lose 100 pounds, he was shocked at how much more flexible he had become. He goes, oh, I didn't need to stretch. I just need to lose 100 pounds.

You start losing weight. You're like a stuffed sausage at 300-something pounds. Of course you can't move. The casing's too tight. Stuffed sausage. That's what it is. When I was at my biggest, I swear to God, man, some people can't identify what it's like to get up and go, man,

and stare with disgust at your shoelaces. Like, I got to bend over and tie these fucking things again, like every morning. Like, only because you get yourself. If you got a gut, it makes everything. It's good for squatting. Great for squatting, but nothing else. Did you ever consider going on a Velcro? Like I was like a little special needs kid or some in elementary school.

Yeah. uh like i was like a little special needs kid or something elementary school yeah i mean i i used to wear a crocs man a lot too much yeah because they were comfy for a 380 pound guy you just slip like the guy with the big bubbly toes like nurses would wear in like 1998 slip your feet into those bad boys if you're fat and you're wearing those you are not getting laid anywhere on this fucking planet which i learned the hard way you cannot be 370 and spend the better part of your recreational hours wearing fucking rubber shoes don't be that guy trust me learn i'll save you some years all right next frequently asked question what what about for an instagram pro we'll clip it out uh what if i can't do all the movements or go rx uh just like any workout you would ever do if I can't do all the movements or go RX? Uh, just like

any workout you would ever do. If you can't do it, then you're gonna have to scale or make some modifications. So that's not a big deal. You might not be able to do every single thing that we're programming. Granted, this isn't a program that is for people that are prepping for competition. That's coming up very, very soon. So a lot of what we program will not be super high skill, especially the gymnastics stuff, because this is a program that is for people that typically aren't amazing at gymnastics. That's some of the skills that we're going to be getting better at over time. At the very beginning, it won't be super advanced, and we're going to build towards more advanced movements as the program progresses. We're going to err on the side of being conservative, and we always going to have the option with the gymnastic stuff to scale up so it's not like one of those things we're going to

be limited by the program saying oh i can only do this we may say hey if you feel like it and they should scale up a few points here there and we've got the progression scale right there so you kind of takes the guesswork out of things yeah so that brings up the point if i'm a beginner can i do this program and the answer based on the last question we just got is yeah like a lot of people they might not have a lot of experience but they still might want and have the goal to lose body fat which is how most people get started with fitness and working out anyway they're like shit i'm overweight i gotta lose some weight i gotta start working out and then they gotta go find themselves a fat loss program or a program

that just you know resonates with them where they can do it consistently enough to lose some weight. So yeah, this is, this really is a program that is great for beginners. If you're not a beginner, that's okay. You can scale up and you can always make it harder, but we're going to err on the side of caution, like Mike said, and we're going to make it where beginners can do the program, but that doesn't mean it's going to be easy. It just means that beginners are allowed to do it. So your job is to work as hard as you possibly can for you, which if you are a brand new beginner or a world-class athlete, those are going to be different levels for sure, but it's going to be hard for both parties because both parties are pushing

themselves as hard as they can for them. So that's the goal for you is to not worry about anyone else and just fucking work as hard as you can. And the program will be hard because you're always working as hard as you can. And then we'll, we'll fluctuate the volume, the intensity, the skills of you can and the program will be hard because you're always working as hard as you can and then we'll we'll fluctuate the volume the intensity the skills of the movements and the and everything that can be varied within the program to give you a good stimulus and not make it where we overdo it but your job is to you know the best part about this is that you don't think about it your job is to not think about it and just follow the program and work as hard as

you can every single day and you'll get a good result. It's all real now, man. Good input. Okay. Will I also get help with my diet and nutrition? Yeah, you absolutely will. So earlier I talked about the Barbell Shredded Nutrition Course. That's going to be a part of this program, which will be the first 12 weeks. It will be very specific to this course. And then I'm also going to add in both the Fashion and Food Nutrition Course

as well as Paul Eich's program, which is called that stuff will kill you. Those were two programs that one that I made. And then again, one that Paul Iche made his live. I beat you. So another question we get is that while I get any diet or nutrition help with this program, I've already touched on that a little bit. So yes, you definitely will. In fact, it's a really big part of the program. And one of the main benefits of the program is that it's not just workouts. The workouts will be geared towards fat loss.

But really, the nutrition is going to be the biggest part and the most beneficial part that's going to help you lose body fat, losing it the right way, keeping your muscle mass, but continue to help you. Sorry. Ready? Another question we get is, another question we commonly get is, will I get diet and nutrition help with this course? And you absolutely will. I already touched on a little bit. The first thing you're going to get is the barbell shredded nutrition course. But in addition to that, I'm also going to give you the faction foods nutrition course, which has been the kind of the main nutrition course that we've offered to the fans of Barbell Shrugged for years now. And it's been, we've had a lot of success with that. People got really good results with that program. And then on top of that, our buddy Paul Eich, he did a live seminar

at our gym in Memphis, Faction Strength and Conditioning. And I really like Paul's take on nutrition since it's so kind of opposite from how I usually approach it. Usually I tend to go with science and research and details on what exactly to eat and the physiology and the chemistry behind it and whatnot. And I like those details and that really resonates with me and that resonates with a lot of people. But for some people, they don't resonate with that at all it doesn't make any sense it sounds really confusing and there's big words that even if they're explained still don't fucking make any sense and and they just want to hear like like the history behind something and like you know anthropologically like uh through the ages like what different cultures have done and why that's worked for them and you know the kind of the diseases that have have come up or not come up

within those cultures over time and why that might have come up or not come up within those cultures over time and why that might have happened. And that really resonates with them. And they tend to see that perspective and it all clicks. Whereas with my perspective, it doesn't all click. So having both those programs together is very complimentary. And it really kind of fills in, each program fills in the gaps of the other. So we also are including those two courses.

And then along with that, especially if you're in the RX or the pro level memberships, you do have access to coaching. If you want to ask your coach like, Hey, you know, I ate this yesterday, I ate this yesterday and I don't really feel that great today. Why do you think that is? They can come back and say, Oh yeah, well that totally makes sense. Cause you had to, had you thought about this, you could add this in your diet and then they can give you, you know, very specific answers to, to your questions in real time, either, either on Facebook or, on Facebook or if you're on a Skype call with your pro-level coach. You can just say, hey, you know what I ate last month.

You've been looking at my nutrition screencasts. And you can have a conversation about your nutrition because they've looked at your nutrition logs. They've talked to you a couple times. And you know each other. He knows your goals. And you have that relationship built up where they can actually give you real feedback on what you are and aren't eating, what you probably should eat to make faster progress. And not just food, but we're also going to suggest the supplements you should take to help reach your goals. And, yes, it can be different.

A lot of times the types of supplements you're going to take are going to be very much like what you would do in other scenarios for performance or for getting bigger also. However, the dosages might be different, the timing might be different, and these are things that we're going to get specific on. How much desiccated cod liver oil do I need, tabs per day? Desiccated. Desiccated cod oil liver. We'll talk about how much fish oil it will take. We'll talk about BCAAs, how much to take and when, and all that.

Beta-alanine, creatine. There's a lot of supplements out there that are going to be really beneficial for getting leaner. They're going to help assist. Each one might help out 1%, but if we combine five together, 5% is pretty big. Yeah, that's all going to be in a bonus that I'm going to give out with the Barbell Shred Nutrition Course. There's going to be a supplement guide that we throw in there as well, which we'll talk about fish oil and vitamin D and BCAAs and all the stuff that you just mentioned. So you will get some help with supplements, especially being fellows.

Guys tend to love supplements. Girls tend to not think they're quite as cool or as fancy as guys, but guys love supplements. So I make sure that I'm going to give a big supplement guide, especially for Barbell Shred. There will be one in a barbell bikini too, but the guys want to be like really souped up. These guys love supplements. Best supplement I ever took, I think it was called Mag 10. Yeah. And they took it off the shelf and reintroduced it,

and it wasn't nearly as good. Weird. Where'd the goodness go, coach? It's like the first batch made me go, you know, bloodshot eyes. I was crazy. Blood came out of my nose. I was lifting. This stuff is awesome. No, the second batch. Look how bloodshot eyes. I was crazy. Blood came out of my nose. I was lifting. This stuff is awesome.

No, the second batch. Look how strong I am. Yeah. I wonder why they took it off the shelf. Nothing matters except this feeling right now. All right. So can I still work out with my friends at my gym? Yeah, you still can.

A lot of people like the group workouts because it's a lot of fun, and they don't want to just be working out by themselves in the corner every single day all by themselves or have to not work out at their current gym because that's boring so that's part of the reason we included the two either at home workouts or kind of like the two optional workouts basically that way you know if you want to work out you know with your friends you know which workouts that you can substitute say it's a you know it's friday and you want to work out with your friends you go okay well i was supposed to do you know the workout that you can substitute. Say it's Friday and you want to work out with your friends. You can go, okay, well, I was supposed to do the workout that was written for me, but I'm going to not do that workout.

I'm going to do this other workout, which is really similar. Instead of that workout, I'm going to do it with my friends. Or even better, you can just bring your friends and they can work out with you doing your workout rather than you doing their workout. But it's good to get some variety on occasion. But really, you don't want to skip the gym workouts. Those are the important ones.

You would want to skip the kind of optional at-home workouts. And then if you did want to add an extra workout, you could do that too. But you just want to make sure that you know what you've done the last couple days, which is easy because you've already done it. But you also want to know what's coming up over the next couple days. That way, if you want to add an extra workout on a Wednesday, you've looked at Thursday, Friday, Saturday, and you know, okay know okay well the next couple days i'm doing you know blah blah blah this wednesday workout isn't going to interfere with the workouts that i'm doing over the next

couple days you know mike likes to say you know don't don't deadlift too often which is good advice basics if you're gonna deadlift on wednesday in this in this optional workout make sure you're not deadlifting on thursday or friday it's a bad idea you could do it but you're going to deadlift on Wednesday in this optional workout, make sure you're not deadlifting on Thursday or Friday. It's a bad idea. You could do it, but you're going to be unhappy. You've got to make a better decision than that. I don't know how many times people come in and they get hurt. I go, oh, and they go, well, you know, I did all this stuff yesterday that was supposed to be my rest day.

And I was like, oh, you got hurt training on your rest day. Not surprised. Chase closed. But good job. You pet him and he said i'm going to go back to school it's like it's like don't blame me all right what equipment do we need so for the anytime workouts again that's something that you should be able to do anywhere worthy in a park at a hotel or in your garage or whatever so you don't need anything for those and we specifically designed them just like that that way you could work out anywhere you happen to be

you didn't have to go to the gym but for the gym workouts at a minimum maybe you're not a member of a gym you're and you have your own equipment you're at least going to need you know bars bumpers some rings a pull-up bar squat rack and that's like the basics that you'll need might want to get a kettlebell or two yeah if you have a kettlebell or that's good. Anything that's anything that's not those things for the most part, we'll at a minimum, we'll put like, okay, do this. If you have it, if you have access to it, if you don't have that, then, you know, you have this other option. We'll try to provide you with, with a couple of choices. So if it says like prowler sprints, which we won't do a whole lot of, but say it says that, then we'll say, okay, well, you could run sprints instead,

or you could do bear crawl sprints or something like that. We'll give you a body weight or something that is a little bit easier to find as opposed to something like a prowler. You could push your car if you're a tough guy, I guess. That's a great shot. Yeah, everyone has a car. Love pushing cars. Have your friend drive it so you don't run over yourself. Great testosterone booster pushing cars that look aggressive.

Yes. Yeah. And even if you're a young lady or a fucking young lady. If you're a young lady. And you made it this far in the video. Thanks for listening. Can we edit that part? Nah, that's pretty funny. This is all dudes.

What were you going to say about young ladies? If you're a young lady. Hi. What are you doing, baby? I was going to say about young ladies? If you're a young lady, hi. What are you doing, baby? I was going to say the point. The fucking point. If you're a young man. Anybody can, if you've got a vehicle, push it.

Push the fucking thing. Strive for greatness. Watch the incline. You don't want to get too steep. Don't be on the back end of the car as it's going up a hill. Don't be that guy. Be safe. You don't need to go up a hill to make it any more difficult. Flat surfaces are fine. It's already car as it's going up a hill don't be that guy be safe you don't need to go up a hill to make it any more difficult flat surfaces are fine it's already cards heavy all right can

i do this program even if i don't need to lose much weight yeah you can some people just want to lose like that last five or ten pounds which isn't a lot of weight to lose compared to some people that really need to lose like a hundred pounds so right if you're looking to basically lose any body fat at all then this is a great program because it's designed specifically for that thing. Basically, say you lose your five pounds and you don't want to go any lower than you already are. Well, you can just basically alter your diet and the nutrition, how much you're actually taking in. And then you can kind of just maintain that weight for however long you want to. You want to maintain that weight until probably someday you'll want to go up at least a little bit and add some more strength and get better at your squats and your Olympic lifts.

But you don't have to lose 100 pounds on this program. You can. There's a lot of people that will want to lose a bunch of weight. But if you want to only lose 5 or 10 pounds, still, that's what the program is designed to do. All right, last thing. Who doesn't need this program for the most part since since this is a fat loss program if you're aggressively trying to gain muscle mass you're trying to get as strong as possible as fast as possible and you don't care what your body weight is and you want to just

fucking just slap on 40 pounds of muscle then this is not the program for you you should go do the muscle gain challenge that's right that's why we have that go do the muscle gain challenge and let everyone that wants to lose fat do this program so there's a reason we have both ends of the spectrum because they're drastically different training programs. Also, if you're a lady, you should be over at a barbell bikini. That's a program specifically designed for women. The rep schemes and stuff like that might be a little bit different than over here with the dudes. Yeah. One more question.

How is this different from blog programming? There's a lot of reasons it's different from blog programming. Oftentimes with a blog, you don't, I mean, you mentioned this earlier, you don't really know where in the whole macro cycle or if there isn't even a rationale at all for the blog in some cases, you don't really know where you're jumping into. You could be jumping in right into the middle of a peak week and you're not really prepared for that. You could be in uh into a program that's designed for muscle gaining and and pure strength and pure weight lifting when really you need to get better at your gymnastics and lose body fat like you are on this one and a lot of blogs they don't really focus on fat loss there's more blogs that focus on kind of general fitness

or competition or weight lifting specifically than the raw fat loss program so this is a goal specific program that also includes community like we're going to have in the facebook group where you can actually see what everyone else in the group is doing you can you know you can pr and post a video and they can give you really they can give you encouragement and feedback and support when you do something that's really cool and hold you accountable if you start fucking bailing and not posting it as you should or skipping workouts oh yeah the accountability is huge like facebook and wadify are huge for accountability like it's it's obvious if you're not posting and it's obvious if

you're not logging your workouts and wadify if you're not showing up on the leaderboard you don't push yourself as wads you're gonna be fucking last for now everybody you gotta work hard you gotta try i mean you some people's gonna you're gonna be last here and there occasionally that's just that's just how the cookie crumbles man it's life but you don't want to always be the guy who's just fucking sandbagging it right there at the bottom of the list. Yeah, and then the coaching really is a benefit of this type of online program as well. A lot of blog programming, there's no actual coaching that you get. All the emphasis is on the program and not on the interaction. Yeah, there's no way to get feedback.

And there's no way to have somebody look at your lift, watch a video, and then have tell you okay well you did this well you need to work on this and have them like tweak your technique with you if you have a hurt knee well and you if you don't know what to do and you have a hurt knee you're just kind of like well i guess i'll just keep doing the program until my knee gets really bad right instead of having a coach come in and say whoa that you maybe you don't want to do pistols today and you know maybe you don't want to do overhead squats today maybe you should do you know rdls or good mornings or lunges. They can make some type of adjustment that's a little bit more knee-friendly while your knee rests up.

You can still make some progress because you're still working really hard. You're just not putting all the stress on your knee anymore. That's just the thing. I've had knee injuries where I had to do box squats, low-bar box squats, good mornings, RDLs, and things like that. And I ended up getting stronger from it just because it was new stimulus. I took a break from the thing that I was beating down so hard and did that. So, like, if you get hurt, our coaches will help you out.

And you may even come back better than ever, even if you don't expect it. It's like if you had a long cross-country journey. You just went on a cross-country journey. You should probably know this better than anybody. But if I just hand you a map here. Oh, yeah, I did. If I hand you a map here i did if i hand you a map here i'm like good luck see you on the other side man it's gonna be so great when you get there and i just left and you're just left to fucking traverse these these challenges on your own it's gonna be a tough time

but if i'm there with you i go look we go this way come on see here's a plan right oh well the plan doesn't work so good in reality let's adjust and we go this way see easier i mean it's practically how you get what you want you got to have somebody to guide you through kind of like sherry yeah siri but a real like a flesh like a person like a human being with emotions and desires and goals and wants and needs yeah but you're that but it's easier to deal with if you have a good plan and be walk through like okay it's not going as planned oh this adjustment works i'm not eating this right having the guidance makes all the fucking difference in the world yeah the other nice part about having wadify is that you do have a leaderboard and you can see where you stack up compared to the rest of everyone in in the group

doing the exact same workout so there's competition that's basically built in and there's there's really no hiding if you're doing really well it shows you're at the top of the list if you're not doing as well you're at the bottom of the list and and it's kind of like football like the eye in the sky doesn't lie like if you're watching uh tape old tape for old time if you're not doing as well you're at the bottom of the list and and it's kind of like football like the eye in the sky doesn't lie like if you're watching uh tape old tape for old time if you're watching a video of of you on the field and you don't make a block it's obvious because it's right there in front of you you didn't make the block you can't justify to yourself that you made the block because the video shows you obviously miss so same thing with the leaderboard you can't be like nah i'm pretty sure i did better than everybody and you can you can justify and rationalize in your head about how

you probably did way better than the rest of people in the program on that workout because you crushed that workout and then you realize everyone crushed that workout too because that was just an easy workout for everybody it's like the back off week or the deload weekend really you're still you know in the 70th percentile and everyone did way better than you and you're like fuck now you know okay well i still need to step up my game and you can't convince yourself that you're hot shit even when you're not which some people would they'll do the opposite and they'll they'll beat themselves up even when they're doing really good but some people they think they're doing really good when they're

really not doing really good so it's just nice to have it quantified for every single part of the workout again for all the strength work and for the met cons to be able to see exactly where you are on the leaderboard which is super cool and happens automatically. Basically, if you just log your workouts in Wattify, the other thing that makes our program different is that again, we have video support for every single thing that we do. We have tons of videos. We have hundreds and hundreds of videos for all the movements, all the technique wads, all the progression videos. So you don't have to look it all up. If it says back squats, it has a, you know, you'll link to the back squat where you can see how to do it. There's technique quads and you can see exactly what you need to do. And there's video coaching available for everything, for every single movement, for the entire length of the whole program. So there never should be a time can just tell you exactly what to do and give you really easy to follow very tangible simple examples for pretty much everything that way

you don't think about it's just all done for you and you can just look at it see exactly what you need to do take it in and then move forward but what if i don't know where youtube is and how to push the buttons you shouldn't be here all right summering we're done good job you can just copy it from the other one