Dynamic Dialogue with Danny Matranga - 293: How to get leaned and toned, 3 sets VS. 4 sets, how to be a great trainer + more!

Episode Date: June 1, 2023

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Hey, everybody, welcome in to another episode of the Dynamic Dialogue podcast. As always, I'm your host, Danny Matranga. And in this episode, we're going to be discussing how to get started as a personal trainer, how to get lean and toned, the kinds of workouts you should be doing, the benefits of doing four sets of an exercise instead of two or three, what to do with your glutes when you squat and deadlift, how much protein you need to take in and what happens if you take in more than you need. Do you need to change the protein amount that you eat if you're looking to lose fat compared to build muscle, as well as some

attitudinal things and how to pick out BS in the fitness industry. So without further ado, guys, I want you to get comfortable with your driving, walking the dog, working out, and get ready to enjoy the pod. We'll jump in in a second. This episode is brought to you in special part thanks to our awesome partners over at Ice Barrel. If you're like me, you want to get the absolute most you can out of your fitness and out of what it is that you're doing in life. I like to make sure that I'm recovering well and prepped for hard workouts. I like to make sure that my cognition is sharp and I like to make sure that I'm doing what I can to maintain my long-term health. And cold water immersion is a phenomenal tool I use and

have used for a while to help me do this. Cold water immersion or taking ice baths is a great way to improve your recovery and performance. Just a few short sessions a week can really make a difference in how you recover. It can increase and improve your heart rate variability. It can enhance performance. It improves mood and brain function. It also provides an awesome boost of energy and focus because when you hop in an ice bath and you get this amazing vasoconstriction effect and your body starts releasing epinephrine and norepinephrine, it kind of lets you re-enter the world awake, energized, excited, and enthused. And I would much rather take an ice bath in the

mid-afternoon, especially if I had a hard training session in the morning, than consume more caffeine. Ice Barrel allows me to do this in a super sleek, aesthetically pleasing packaging. It's a beautiful barrel that comes with a matching lid for keeping the ice cold and water inside clean, a nice step-up stool, a cover. It's portable and durable, and it comes in a beautiful matte black and a gorgeous tan. I have the matte black out on my patio, and I absolutely love the way it looks with the fencing I have around the yard, but you can put this inside, outside, on the front porch, on the back porch, in the side yard. It's quite portable. It's very durable. Like I said, the design is super, super sleek, and it's very easy to drain to make sure that you are only getting in to cold, clean water designed to help you improve your performance, improve your

recovery, enhance the way your brain feels and functions throughout the day. This is an amazing one-time cost tool that once you have it, you use it a couple of times a day. This is an amazing one-time cost tool that once you have it, you use it a couple of times a week. It is one of the best investments you can make in your health. And again, if you want to improve your cognition and performance, and you have those midday lulls, or you want to be more present for your family or for your friends when you get off of work and you don't want to caffeinate, temperature modulation like ice baths or cold exposure or sauna heat exposure can be really valuable for increasing that subjective sense of well-being and bringing you back to a place

of alertness in a really chaotic world. It's also great for just cultivating resilience. I find I'm much tougher. Again, this is a more anecdotal thing, but I find that I am much tougher, ready to face the day's tasks when I am consistently exposing myself to the elements. Call it bromeopathy, call it anecdote, but I will tell you one thing is for sure, cold water immersion has made a huge difference for my health and well-being in just a few short sessions a week, and Ice Barrel is the sleekest, best-looking, cleanest, and most affordable way to do it reliably. You can head over to icebarrel.com slash Danny to take advantage of their 100% satisfaction guaranteed with again, a 30 day money back guarantee and save 125 bucks on your

ice barrel using the promo code Danny. So again, icebarrel.com slash Danny and check out using the promo code Danny to save 125 bucks. Getting into your guys' questions today, I just want to, again, reiterate my gratitude for you guys engaging with me on social media where these questions are fielded. I understand that you all have a limited capacity for content as well as interaction in your day-to-day. So the fact that you took the time to listen to the pod and that many of you took the time to ask me these questions is amazing because I select ones that I think can really help other people better understand, apprehend, and wrap their head around fitness in a way that makes it easy. And that requires a community.

That requires people like you, the listener, or the people answering the question. Many of you are both. You've answered and you're here to hear the, you've asked the question, and you're here to hear the answer. So it's never lost on me that in the vast and expansive media ecosystem, you all come to me. So I hope that, as always, I answer these to the best of my ability. So first question comes from loverunning79. And the question is, what are the benefits of doing four sets versus three sets on an exercise? So in the gym, you're going to do reps, which are the number of repetitions of the exercise. So a squat, you squat up and down 10 times, that would be 10 reps. If you did a set of 10 and you squatted up and down 10 times, three different times, that would be 10 reps. If you did a set of 10 and you squatted up and down 10 times,

three different times, it'd be three sets of 10. So what this question is asking is what are the benefits of doing an additional set? So four versus three. And I think the same could be set of three versus two, two versus one, five versus four. So the first benefit is going to just mean more volume in most instances. Now, if you did three sets of 10 compared, that's 30 reps compared to five sets of six, that's also 30 reps. But the five sets of six were done with a heavier load, maybe 250 pounds. That's five sets of six at 250. So 30 reps with 250 pounds.

You know, you do the math there, 30 times 250, 7,500 pounds. If you did three sets of 10 with 150, 30 reps at 150 only comes out to about 6,000 pounds. So doing more total sets of an exercise can allow a lifter, anybody who's looking to improve their physique, their fitness, their performance to accumulate more volume. And perhaps that volume can even be of a higher intensity. Now, the thing is, the more sets you do at a given exercise, the less total exercises you should do in that session, especially if the work is intense. Because remember, volume and intensity, we want to be mindful. You don't just want to be like, yeah, I'm doing five sets of everything I've got this week. And then next week, I'm going to do six. And then the next

week, I'll do seven. Then I'm doing eight exercises every session. Eventually, the volume will get way too high, higher than you might be able to recover from, which isn't going to kill you, but it means that you're probably not going to be benefiting directly from the additional work. For most of you, I think three sets of an exercise is fine. The first set is like a priming, grooving set. That's where you're kind of getting used to it, rehearsing the movement, getting warmed up, feeling it out. The second set, you're ramping it up. And then the third set is likely going to be your top set, your highest output set. If you're well-trained, you can add an extra set. Absolutely. And as you put your programming together,

this is something that I do all the time. You'll likely accumulate additional sets and additional volume across training blocks. That's how you enhance the stress. But for most people, I would recommend starting with two to three and saving sets of four or five and even six for later in your training career or deeper into your training blocks so that you can ask more of your body and in conscientious and thoughtful way. If you are very new and you're just doing like body weight exercise, something that's not going to be substantially fatiguing on your body, it's also worth considering that additional sets might be a good form of rehearsal and a good form of practice. So say you're like working on your

squat and it's just body weight. I don't think the difference between three and four sets of body weight squats is going to be enough to make a substantial impact on performance, on muscle growth, on strength outcomes, but it will make a big difference on your squatting ability in the skill itself because you're rehearsing the movement. So the main benefits of extra volume are volume accumulation or the main benefits of extra sets are volume accumulation, as well as additional time for rehearsing the movement and potentially being able to spread intensity around. But if you do five exercises, three sets each, and then you're like, oh, I want to try five sets. Maybe you only do three exercises so that you don't do too much volume and end up tipping into the overkill range.

Okay. Great question here from with the Castro's question is biggest tip for a trainer about to start their first training job. So this is as a personal trainer, this would likely be a job that you do in person. I think the first thing that you can consider that will make the biggest impact on your success is where you train. And I think a lot of people are always surprised. I use that advice all the time. First thing should be, where are you training? You have a lot, a lot of places that you could probably go and train, a lot of gyms, but I would recommend finding the one that gives you the most exposure to other good trainers and a wide variety of clientele that you can learn from and work with. Um, if you train at a gym where you might be the

only trainer and it's a lot of clients that you love to train the client archetype, then fine. So be it. You know, that's stupid to, you know, if you're like catching fish in a barrel, I'm the only trainer here and it's all old people and I love training old people and I'm going to get all the clients. Well, that'd be wonderful. But if you're like most people and you're new in a competitive industry, you're going

to need to earn your stripes and you're going to need to, quite frankly, get better. Most new trainers suck. And that doesn't mean they're poorly intentioned. Most of them want to really do well. But your first year or two are going to be about skill accumulation, learning more about exercise, learning more about people. And I think if you can find a way to do that in an environment where you're surrounded by other trainers who have been successful, and you're in an environment with people who will make you better, and clients who will challenge you and an opportunity to work with people so you can really upskill, I think that's huge. So the biggest tip for somebody who's just getting started is definitely be sure to find the right gym to work at. Some other small tips that I think can also be really beneficial if you want to be a personal trainer or to continue to develop your education,

be that via the CEU pathways, via podcasts like this, via social media accounts, obviously shameless plug like mine, follow good people, follow the Lane Norton's of the world, the Eric Trexler's of the world, the Eric Helms's of the world, the Alan Aragon's, the Joey Munoz, the Bill Campbell's. Goodness gracious is the list ever long of people. Go to my Instagram, look at the people that I follow, follow them, learn from them. I'm still a white belt of the fitness game after 10 years of doing personal training. And I'll tell you what, following smart motherfuckers has been so helpful. Really helps me cut through the noise and keep my clients on the straight and narrow with what's evidence-based. Don't follow the garbage. And perhaps my last

tip for you, I mean, obviously pick the right location, right? Tip number one, to never stop learning. That seems pretty obvious. And then three, when I was managing 24-hour fitnesses and working with trainers all the time, especially hiring new trainers, working with trainers all the time, especially hiring new trainers, I just cannot tell you the importance of being clean, friendly, and on time. Those are the three big things. Be on time for your session, preferably 10 to 15 minutes early. Be clean. Don't be coming off the workout floor sweaty. I hated that. I absolutely hated, hated, hated, hated, hated when trainers would show up for sessions with clients and they're like scooting in for a 12 o'clock noon session at 1159 AM covered in sweat, throwing their little uniform on over their sweaty ass body about to smell like shit

for their session. It shows such disregard and a lack of preparation for the client. So be on time, be clean and be friendly. Be somebody that people want to spend time with. Most personal training sessions are between 30 and 45 minutes, 30 to 45 minutes. It takes forever if you suck. So be personable, be enjoyable, be somebody that people would want to hang out with. Okay. This question is from wash my wasm zero four. That was a really hard username to say. And the question is, I want a lean and toned body. What type of workout should I prioritize? So tone refers to the So tone refers to the contractility of a muscle. So a hypotonic muscle would be one that is not contracting well or weak. A hypertonic muscle is one that is chronically tight.

That is the actual definition of toned. But when people use it in this context and the colloquial slash most popular version or usage of the term tone is essentially a slang to describe looking lean and having a tight, well-conditioned muscular physique. For women, the term athletic, lean, sleek, The term athletic, lean, sleek, toned are all interchangeable. For men, the terms buff, jacked, swole, toned, they're kind of not the same. I think like buff, jacked, swole, ripped are more masculine forms of communicating male fitness. And I think lean toned athletic are more female forms or words for communicating fitness in that demographic. So what we're really talking about here, and this is a woman who asked the question, what do I do if I want to look good,

look athletic, and I want to be lean and muscular? That's the question. And so I love it because it's what type of workout should I prioritize? And it's so often sold to women that to get a leaner physique, you need to prioritize heavy amounts of cardiovascular exercise. The cool thing is recently, I believe that's changing. I think thanks to people like me and some of the people that I've mentioned in this podcast before, maybe people like you who are listening, who communicate to your friends and your family, I think we are moving more towards a culture of women who are very aware and clear that lifting weights will not make them bulky. But I know a lot of women still freak out when you tell them the best way to get lean and achieve the body you want isn't to do HIIT, isn't to do Orange Theory, isn't even to do something like

F45, which is probably the best of the three. It's to lift weights hard three to five times a week, close to failure, challenging your muscles while you eat a high protein diet and get in a deficit. The people on this planet who are the best at physique transformation and getting lean are bodybuilders. You will not look like a bodybuilder by training like a bodybuilder in the short term. If you train like a bodybuilder for a decade, you'll probably look like one. But if you train like a bodybuilder for a month, you'll probably look incredible and sleek and toned. Now, a month is obviously a very short term timeframe, and that's not really accurate. It might take multiple months.

What's going on guys? Taking a break from this episode to tell you a little bit about my coaching company, Core Coaching Method. More specifically, our app-based training. We partnered with Train Heroic to bring app-based training to you using the best technology and best user interface possible. You can join either my Home Heroes team, or you can train from home with bands and dumbbells, or Elite Physique, which is a female bodybuilding-focused program where you can train at the gym with equipments designed specifically to help you develop strength, as well as the glutes, hamstrings, quads, and back. I have more teams coming planned for a variety of different fitness levels. But what's cool

about this is when you join these programs, you get programming that's updated every single week, the sets to do, the reps to do, exercise tutorials filmed by me with me and my team. So you'll get my exact coaching expertise as to how to perform the movement, whether you're training at home or you're training in the gym. And again, these teams are somewhat specific. So you'll find other members of those communities looking to pursue similar goals at similar fitness levels. You can chat, ask questions, upload form for form review, ask for substitutions. It's a really cool training community and you can try it completely free for seven days. Just click the link in the podcast description below. Can't wait to see you in the core coaching collective, my app-based training community,

back to the show. But the type of workout that you should prioritize if you want to be lean and if you want to be toned is something that challenges your muscles, helps you build muscle, and most importantly, helps you hold onto muscle while you remove the underlying body fat. I had a viral tweet from a couple of years back that, gosh, this thing had to have gotten a couple million shares. Even some of the people whom I look up to most in the fitness industry, third shout out of the podcast for Lane Norton of all people, but Lane Norton and a couple other people whom I value their opinion, share this on their story in that the tweet essentially said the look most women call lean and toned is just what happens when you get muscular and lean enough to see it. The female hormone profile of lower testosterone,

female hormone profile of lower testosterone, more estrogen and progesterone does not allow for the same amount of muscle growth, particularly in the androgynous areas of the shoulders and traps where men have their androgen receptors that creates a masculine physique. So you could follow a male specific bodybuilding program as a woman and not end up looking like a male bodybuilder because of the differences in hormone profiles and the small but meaningful limitations in female muscle growth compared to men. So if you want to be lean, toned, and look athletic and still remain looking in a prototypical feminine way, I think you still lift pretty hard. You still eat the protein. You do the cardio because it's good for your heart and it will help you get leaner more quickly. But beyond that, I don't think you need to prioritize a specific workout. I think it's just weightlifting pretty hard with a goal on physique enhancement. So if you know what muscles you want

to grow, focus on those, train everything, of course, but then get lean and that will probably land you exactly where you'd like to be. Okay. This question is from GTZ Gabby. Are you supposed to squeeze your glutes at the top on deadlifts? So the answer is yes. The same thing is true of squats, but it's important how we cue the flex. And it's important that we understand the function of the muscles. So at the top of the squat and at the top of the deadlift, both of these lifts, we see the hips traveling forward. So if you were looking at the body, like on a compass, your hips are traveling like East to West. They're coming across the body forward as you stand up on a deadlift. And as you stand up on a squat, we call that hip extension.

So hip extension is driven by a concentric contraction of the glutes and the hamstrings. a concentric contraction of the glutes and the hamstrings. Basically, the glutes contract, okay? Meaning they squeeze and move the hips forward. The glutes relax, okay? Eccentrically. Meaning they stretch and move backwards. The hamstrings do the same. So, on the top of a deadlift, your hamstrings and glutes contract, move your hips forward. And on the top of a squat, your quads and glutes contract and move your hips forward. That in and of itself is a glute squeeze. So you're not getting to the top of your squat and you're not getting to the top of your deadlift if you're not getting some contraction out of those glutes. Now, can you cue a little bit more and squeeze? Yes, absolutely. I don't think that's a bad thing. And on the Romanian deadlift specifically,

I think it's a great idea because we want to control and use our glutes on that movement. But how we contract our glutes is critical. So I'll give you a tip that's worked really well for me and my clients over the years. The number one problem people have with their glutes and people have with knowing how to squeeze them and coordinate them, if you will, on squats and deadlifts is squeezing them too hard, pushing their hips way too far forward and hyper extending the lumbar spine. So here's what I want you guys to think about. When you extend your hips, okay, there is a point at which your hips can no longer extend. Okay. At that point, you are going to begin to see the lumbar spine, the lower back flex. You want to squeeze your glutes as hard as you can on these movements, but not extend your lumbar spine. So the best way

to do this is to think about squeezing your glutes together and not pushing your glutes forward. So for example, at the top of your deadlift, you're extending, extending, extending your hips, front of your hips hit the bar. Don't keep squeezing and pushing your hips into the bar, moving the bar away from your body and hyperextending your back. Instead, squeeze your glutes together, clench your cheeks like you got a hundred dollar bill in there and you don't want to drop it. So if you think about the fibers of the glutes, they run towards each other, squeeze your butt cheeks towards each other. Don't just jam your hips forward. And the same is true of the squat. And if you have a lot of

weight on the bar and it's compressing your spine and you're hyper extending your low back, if you do that over a long enough time horizon, that could be problematic. Now, the body is extremely resilient and I'm not one to use kinesiophobic language, so train your butt off, right? But don't overextend the hips. Squeeze your glutes into full hip extension and that's all you really need to do. Don't hyperextend the low back. Okay, question from Carmen6574. What happens when you take in more protein than you have to? So let's assume that you're an active adult and you're able to metabolize well north of a gram per pound of body weight of protein. Let's say 1.2 grams per pound.

You eat a lot of protein. You are going to use that protein for a number of different biological processes, muscle growth, hair growth, nail growth, right? All of those tissues in your body that are growing, that's from protein. But we use protein for a lot of different things, including the maintenance of various different cellular mechanisms. It's a very vital macronutrient, of course. But from a dietary perspective, if you eat too much of something, whether it be a vitamin, a carbohydrate, a molecule of fat, a molecule of protein, and you do not have a storage mechanism for that, we'll use vitamin B and C as examples. Those are water-soluble. So if you drink too much vitamin B and C in like, let's say a multivitamin, you will pee those out.

If you eat too much carbohydrate and you can't store it into glycogen and you can't use it for a fuel, it will get stored as fat. It won't get excreted. Ifuming you are in a caloric surplus, if you are in a caloric deficit and you eat more calories from carbohydrate than you can use, you'll still excrete them, or they will be backloaded or logged for later use. The body's pretty intelligent. It's going to find a way to use fuel if you're in a deficit. If you are in a surplus though and you overeat nutrients, you will likely store them as fat, but protein is different. It's very hard for your body to get protein, which is made primarily from nitrogen, and convert it into something that can be stored in adipose tissue, fat. It has to go

through a couple of pathways. And while those pathways do allow for conversion into something storable, in that conversion, there is energy use. And that energy use can often offset a lot of the fat accumulation. So most of the protein that you overeat, it's not going to just turn immediately into fat the way you will if you overeat other nutrients, but it won't also equate to just limitless muscle growth. What's most likely to happen is your body will use as much of the protein and circulating amino acid as possible, and what it can't use will be excreted as stool. So you'll poop it out. And it doesn't have to be too much more complicated than that, folks. Okay, this one comes from check, check, check, check period changes. Should you change protein intake amount when you are ready to maintain muscle versus build muscle? Um, not necessarily. So the

total like protein intake range that will allow for muscle growth to occur in most people's between about 0.6 to one gram per pound or about 2.2 grams per kilogram on the top end. Okay. So you're done building and you want to maintain muscle. Do you need to eat less protein? I would say no eat the same amount. If you were overeating or just eating more protein than you were comfortable with when you were quote unquote gaining, and now you're more interested in maintenance, you can bring it down. But if it stays in that range, folks, you're not going to lose too much muscle. And it's good to think in ranges because it gives us flexibility. It gives us adaptability, which are really important when

it comes to these things that we do like fitness, these routines that we have that quite frankly, ask an awful lot of us. And so, and knowing that sustainability and practicality is important. If you just stay within that range, whether you're quote unquote bulking, whether you're quote unquote gaining, whether you're quote unquote losing fat, 0.6 to one grams per protein is going to help you maintain and hold on to lean mass. I might want to be closer to 0.78 if I'm bulking because I want more room for easier to digest, less filling foods. If I'm maintaining, I might want to be closer to 0.91. And if I'm trying to lose, I might go one to 1.2. So I'm feeling fuller. It might actually be inversed that you eat less protein, the more

focused you are on gaining as long as you are in that range. But the most important thing folks is to stay in the range. Okay. Last question. Like this one a lot from Sam Parker with a zero, uh, specific event that led to your no BS attitude towards fitness or just the general crap. Uh, so as is the case with many of you, I know a lot of you who are listening are fitness professionals, your trainers, your coaches, a lot of you are enthusiasts. Many of you are just looking to get in shape. Um, I started at the very bottom as somebody who was just looking to get in shape. I started at the very bottom as somebody who was just looking to get in shape. I had been athletic and involved in sports my whole life, but I wasn't particularly

strong, well-muscled, and I didn't have a quote unquote aesthetic physique. And that's really what I was after when I first started taking my fitness seriously was getting to be bigger, stronger, and more aesthetic for sports and for ladies. Big surprise there. A lot of my friends in the fitness industry who are male trainers started training for the same reasons. Now, let's be honest. As a 17-year-old boy, I was extremely susceptible to bullshit and misinformation. I grew up in the era of Jim, Jim shark, stringer tanks, BCAAs, fat burners, test boosters, rich pianos, eight hour arm day. Like the stuff that you guys have access to right now is so much better than it used to be.

It's like, yes, the fitness industry is full of a lot more bullshit because everybody can have an opinion on the internet. But back in the day, there were a lot more bad than good. And even though right now there's a lot more bad than there was then, because there's just a lot more, there's also way more good and people are more discerning. And so you guys have the advantage of not having to walk through the muck and the mire and the bullshit that I did. But what really got me to focus on, Hey, what works? What's not bullshit was the amount of times I had been duped, bamboozled, and quite frankly, uh, ripped off by influencers, by supplement companies, by people that I looked up

to in the fitness industry who sold me shit that just fucking either didn't work or had absolutely no evidence basis for it working at all. I rip on BCAAs, folks. I used to take BCAAs. I rip on fat burners. I was told when I was young, you want to get shredded, take fat burners. I rip on test boosters because I got sold test boosters at GNC. I rip on too much caffeine and pre-workout because I got set up on Jack 3D, the most powerful pre-workout ever created on a gram per gram basis that had a shit ton of amphetamine memetics in it when I was 17 and I didn't need anything. I got bamboozled, uh, you know, hoodwinked, dunked on and taken advantage of by the very industry that I ended up working in. And so I'm super passionate about protecting people from that because I don't

think you need to fuck up the way I fucked up guys. I want you guys to cut in line. Come stand with me. I sat in line all this time. So you don't have to come hang out at the front of the line where there's less bullshit. It's great. All right, folks, thank you so much for tuning in. I hope you really enjoyed that episode. I love chatting fitness with you, hoping to help it make sense for as many people as possible. And that's really my goal with the pod. So if you want to help me make that goal a reality, and that's really my goal with the pod. So if you want to help me make that goal a reality,

do me a favor, leave the pod a five-star rating and review on iTunes or Spotify, share it to your Instagram story. That helps a ton. Thank you so much for listening, and I will catch you on the next one.