What's going on guys? Welcome back. The Jermis Scott Finish Podcast Radio Show. Coming to you real quick on this Monday night. And if my dog starts to bark in the background and you hear some ruckus, I apologize. I'm in my home office right now. And sometimes if kids are running around outside or maybe my wife is coming back from a bike ride, she acts like an attack dog. And if you've seen her on Instagram, you know she's vicious. In all seriousness, she does have a very loud bark for as kind and as sweet as she is. But give her some peanut butter. She'll be your best friend. So if that happens, I apologize for you guys. But I want to get this out to you tonight and not wait until tomorrow because I have a ton of stuff on the podcast front and a couple projects. I'm looking to get finished up. But my homie Travis had sent me this kind of like in written format and I made

a couple tweaks to it and it sparked something in me to think, you know, what would I do differently

if I could start over in terms of my physical body and training? And I thought it'd be something nice

to share with you guys, not saying you can obviously go back and start over, but moving forward from tomorrow on, I would say this is what your training should look like and integrate it into your life. And for me, I've been an athlete my whole life. Most of you guys know, I've played organized sports since third grade, you know, football, basketball, baseball, you name it, shit, we'd rollerblade, we'd jump on trampolines, we'd go swimming, we would do everything, essentially. And then obviously playing, you know, basketball all the way through college. So I've been lifting, you know, some shape or form probably started like at age 10. And then obviously, you know, through the teenage years and then legitimately through college and then obviously, you know, post-college, it became my life. And if I had to start all the way over today, I would say I would focus on all the compound movements and hitting them at least probably three or four times a week if possible, depending on what your guys is schedule is. So don't care if you're 17 or you're 57, these rules can apply to you guys. And when I say the big compound movements, I'm talking squat, squat, and that can be anything. Bodyweight squat, goblet squat, split squat, front squat, back squat, any variation of it, I think is amazing. But you should be squatting, you know, probably you guys three times per week if you can. And again, that can be just body weight to start. I'm cool with it. And lunges fall into that same category too. If we're talking hinges, hip hinge patterns, like dead lifts, the RDLs, dumbbells, trap bar, the landmines, all those things are amazing. I would do some sort of pulling variation, whether it be dumbbell bent rows, obviously pull-ups, chin-ups, pulling sleds, TRX rolls, all those are amazing. Push-ups, clearly, obviously push-ups chin-ups pulling sleds TRX rolls all those are amazing push-ups clearly obviously

push-ups bench press floor press all amazing stuff and then obviously overhead pressing the vertical

stuff overhead dumbbell overhead barbell plate presses squat the press thrusters all kind of married

you know into that same format and each week I would try to strive to do

maybe a little bit more than I did last week, whether that be weights or reps or sets or just

or proving a better form, having a better mind muscle connection, I think is ideal. The other thing I would

do is integrate some form of aerobic work into your training too. So on top of the loading stuff,

I would say aerobic work, whether it be like on a 5-2 or 4-3 format, meaning like, you know, four to five days doing some basically steady state aerobic work. Now, that means, I don't mean go to the gym and walk on the fucking treadmill. If you don't like that, don't do that, but if it's hiking, biking, or just walking your dog. We call these things like non-fitness activity. Just walking your dog for 30 minutes

does wonders for your body if you're doing it multiple times per week. It's a compound effect you guys. Just how it works in finance. It clearly works in fitness. And then if you can, you know, maybe two to three days of higher intensity stuff, whether that be, you know, your Metcons, your true hit training, even if it's just popping on the assault bike for a couple minutes, you know, anywhere from 15 to 25 minutes total, I think is great. Now, people are like, well, that sounds like a lot of time to work out. You do them at the same time. Like, you integrate them together. So your aerobic stuff, your Metcon stuff, that's why I think for the average person doing Metcon shit, you know, two to three to four days per week is probably ideal because you're going to get some of the strengths training stuff in there and the aerobic work all mixed in together. So you can get all of your shit done in 30 minutes segments, you know, three to four times per week. I think that's ideal for most of you guys. Most of you don't have to train longer than that, and I believe that. Now, if you want to be

in the cover of men's health and the cover of shape and like, you know, do an Iron Man and, you know, go to the CrossFit games and play in the NFL and, you know, be a fitness model or be a bodybuilder, you know, on stage, that's different. Most of you guys listening are, that's not what you're going for you just want to be as healthy and happy and as functional as possible with making fitness a part of

your life and not making it your life so that's what i would say

focus on in terms of your training i would also 100% do mobility and foam rolling every single day

now you don't have to form roll every single day but i would do like a mobility flow every single

day or foam roll on one day go through a full mobility flow

the other day and integrate those that's the one thing if i could really go back and focus on i would

focus on that um that and not being a stupid dude and trying to lift too heavy as shit uh too early

because it's just stupid and you're not really strong anyway and it's just a waste of time if i would

have focused on you know more hypertrophy and probably like a better

mind muscle connection, I would have got way more out of my lifts, just literally learning body weight first before I ever picked up a load. But I'm, you know, I'm 14, 15, 16, just like most dudes out there. And we're fucking stupid and immature. And we think we're strong as shit and we know everything. and it's all a dick measuring contest and it's really dumb.

...