Hey, everybody. Welcome back to the Muscle Intelligence Podcast. One of the favorite topics that you love to hear from me is generally when I do my real talk.

Today is going to be a real talk around training. Just being myself, talking about the common pitfalls, setbacks, and just mistakes people are making in the gym.

I've been doing this a long time and I've made every mistake in the book. And because I push my body to literally the highest levels in the world, I see where theory holds up and I see where it breaks down. I see the common mistakes guys all around the world. They're making girls all around the world they're making. And often I joke is like guys should train like women. And the reason is because women generally are less ecocentric. They're less focused on the weight. They're more focused on making sure they're actually doing the right thing, training the right muscle. They slow down. They focus. They have tension in the right

place. Many. Obviously, not always. It's impossible to make general statements. But super important that if

your goal is building muscle, that you understand some really basic principles. I'm going to

teach you in this podcast. And if you're not adhering to these

principles, gentlemen, ladies, you're not going to maximize your muscle at any age. It's so much

more important as you age that you actually create the signal inside the muscle. So when you're

young, muscle protein synthesis sort of happens no matter what you do. It's sort of these newbie gains,

right? In the beginning,

you do anything and you get this muscle protein synthesis. You turn on these signals and muscles grow and they respond. And as you age, you sort of need more signal, don't you? You need more of that MPS muscle protein synthesis, those mTOR signals to turn on and actually say, hey, body, I want you to build muscle. At least I want you to not break down. And if you're someone who's happy just holding on, just barely holding on,

I strongly encourage you to recognize that there's going to be at some point in your life a steep

decline, and you should never be focused on staying the same. What you should be focused on

is rotating through the type of goal or the type of progress you're focused on. I'm going to talk about the types of goals you want to focus on today as well. So two things we're going to talk about. We're going to talk about the session itself, the workout itself. And I always talk about the perfect rep. Like, what's the perfect rep look like? I about the perfect set and then talk about the perfect workout

and does the perfect workout exist and the answer is probably not but the perfect workout can exist

for you contextually right now based on what you're trying to do and what your body is able to

recover from and those two things are extremely important most people are so fixated with the

external objective right they? They're like,

I got to lift this way, bro. I got to get three sets of eight. And this is just stupid. The fact that

people still count reps, and he still think reps, and reps specifically are the end all and be all

of hypertrophy is just ridiculous to me. And I was like, I could do three sets of six, they have three sets of eight. And like, don't you see that hypertrophy research is saying that you can do literally sets of five and you can also do sets of 40 and get the same amount of hypertrophy? So what does that tell you? It tells you the muscle doesn't know reps. The muscle knows time. The muscle knows tension and the muscle

knows proximity to fatigue, which is really about these velocities of muscle contraction.

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