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For a more in-depth explanation of the 4 workout variables: https://www.youtube.com/watch?v=mU8_rz1nNEw&t=529s
How to Design Your Own Workout Plan and Make it More Effective! – Thomas DeLauer
The purpose of this video is to break down the various stressors, or variables, that go into working out. Training is adaptation to stressors, and, as such, we need to properly understand these stressors so that we can structure our workouts in such a way that we can manipulate them – at the right times – to maximize muscle gain, weight loss, etc. withOUT plateauing or overtraining!
Pre & Post Workout Strategies (pre workout & post workout meals):
Pre-Workout Recipe | Fasting Friendly | Cheap and Effective Pre-Workout:
https://www.youtube.com/watch?v=O5mPCnmqpNc&t=1s
Best Post-Workout Meals | Morning vs. Night: https://www.youtube.com/watch?v=5di2n61MomI
Post Workout Coffee: Boost Fat Loss & Performance: https://www.youtube.com/watch?v=6kWGjBHgZZ4&t=1s
Helpful Workout & Training Videos:
How to Maximize Muscle Growth | Best Rep Range for Building Muscle:
https://www.youtube.com/watch?v=bd_hdT4ByS8
Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective: https://www.youtube.com/watch?v=hgfYgb-sG6M&t=4s
Muscle Building | 4 Common Workout Mistakes: https://www.youtube.com/watch?v=VToP_cFdYpE&t=1s
Workout Performance- AM vs. PM (How to Get the Best Results): https://www.youtube.com/watch?v=lnjHTX8z6UQ&t=30s
Bench Press Workout Tips | 5 Ways to Improve Chest Strength: https://www.youtube.com/watch?v=hgjWUKLzJlI&t=198s
How to Build Muscle with Fasting | The Ultimate Guide: https://www.youtube.com/watch?v=cekipQLpzoE&t=2s
What Type of Workout is Best on a Low Carb or Ketogenic Diet: https://www.youtube.com/watch?v=v8Nh-kfIBu4&t=28s
Building Muscle Over Age 40 – Complete How-to Guide: https://www.youtube.com/watch?v=b4YvLkNX-No&t=2s
References and Resources
https://www.mensjournal.com/health-fitness/laird-hamilton-harness-the-power-of-breath-w470458/
https://www.oxygenplus.com/blogs/articles/the-role-of-oxygen-in-muscle-recovery
https://www.peakendurancesport.com/endurance-training/strength-conditioning-and-flexibility/strength-training-overloading-increase-muscle-mass/
https://link.springer.com/article/10.1007/s00421-007-0564-y
https://physiology.org/doi/full/10.1152/ajpcell.1999.276.1.C120
https://www.ncbi.nlm.nih.gov/pubmed/20954960
7 -Borovikova LV, Ivanova S, Zhang M et al. Vagus nerve stimulation attenuates the systemic inflammatory response to endotoxin. Nature 2000; 405: 458–62
8 – Tracey KJ. The inflammatory reflex. Nature 2002; 420: 853–9.. FULL TEXT
9 -Huston JM, Ochani M, Rosas-Ballina M et al. Splenectomy inactivates the cholinergic anti-inflammatory pathway during lethal endotoxemia and polymicrobial sepsis. J Exp Med 2006; 203: 1623–8
10 -Oh B, Butow P, Mullan B, Clarke S, Beale P, Pavlakis N, Kothe E, Lam L, Rosenthal D. Impact of medical Qigong on quality of life, fatigue, mood and inflammation in cancer patients: a randomized controlled trial. Ann Oncol. 2010 Mar;21(3):608-14.
11 -Oh B, Butow PN, Mullan BA, Clarke SJ, Beale PJ, Pavlakis N, Lee MS, Rosenthal DS, Larkey L, Vardy J. Effect of medical Qigong on cognitive function, quality of life, and a biomarker of inflammation in cancer patients: a randomized controlled trial. Support Care Cancer. 2012 Jun;20(6):1235-42.
12 -Irwin MR, Olmstead R. Mitigating cellular inflammation in older adults: a randomized controlled trial of Tai Chi Chih. Am J Geriatr Psychiatry. 2012 Sep;20(9):764-72.
https://www.nqa.org/index.php?option=com_dailyplanetblog&view=entry&category=research-and-education-blog&id=35:research-on-diaphragmatic-breathing
https://www.sciencedaily.com/releases/2018/02/180222103606.htm
https://medicalxpress.com/news/2011-04-secret-weapon-sports.html
https://www.ncbi.nlm.nih.gov/pubmed/21347970
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![20-Minute Treadmill Workout for Weight Loss – [Quick & Effective HIIT🔥]](https://i.ytimg.com/vi/eGZ_3MbXAnM/hqdefault.jpg "20-Minute Treadmill Workout for Weight Loss – [Quick & Effective HIIT🔥]")
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It's the NEW YEAR!! So, it's the perfect time sit down in DESIGN YOUR WORKOUT PLAN + MEAL PREP!! check out this video for 5 Ways To Meal Prep More Effectively here 👉🏻https://www.youtube.com/watch?v=A2w7oM_0sds&t=3s 💪🏻 As Always, drop your ideas for future comments and questions below! 👇🏻
Your biceps are bigger then my will to live
Think you've taken a steroids when you're young.
This is a full of shhhht.
Do you recommend cardio & weights on the same day or separate ?
My workout routine is once a day 5 days a week, taking 2 days off. I usually go for 25-30 minutes at high intensity right before bed. It consists of squats with 40 additional pounds, pushups, diamond pushups, abb roller, calf extentions, 200 pound grippers held for 60 seconds. I don't get much in terms of gains, but it is doing a lot for me nonetheless. Afterward I take some whey protein powder with milk, creatine, a swig of sesame seed oil and a small bowl of spinach. Not much thought backs up my plan i just decided to start doing it, combined with retaining seminal fluid for additional energy and testosterone production. so far so good. I say these things here and now because i've been watching some of your videos and you seem to know your stuff, and was just wondering if you think it would be fine for me to strive to go much further with it, and really aim wear myself out now that i'm used to it. Every morning i'm good as new again and could get right back at it, but i've intentionally avoided constant excersise because I heard it was wise to pace myself and not overdo it.
I wish you made videos where you explain things like if you were a kindergarten teacher.
Far too many ads and too much “selling”
Amazing video! Really like those ideas about changing stressors, and not looking progression so linearly (been in that trap so many times).
What's your recommendation for weekly volume (sets) per muscle group for hypertrophy, taking all you said in consideration?
Im 40 and im all about full body workout last couple of years.
Thanks and keep amazing work going… Learned so much from your videos!
JUST WOW 😄
Thank you man. I love hearing you share your knowledge. You are changing people’s life. Never stop doing what you do
I was curious as to how long your workouts are typically?
I train push pull including legs every day, so 3 times a week every body part. I feel good, increasing weights. Used to do full body every day, but took me longer, as my energy and resistance grew.
A lot of useful information on fasting and keto, I learned a lot from you. I am fasting for 2 months and I feel great, I want to lose a little belly fat.
Thanks Thomas! 👍👍👍
How do you see my training routine?
Hi Thomas , I am a big fan of your videos. Do you have any alternative option for xpt life app for Android?
Hey, I enjoy your channel a lot, I was wondering was your thoughts were on the Dr. Darlington 30 second negative, 30 second position, 30 second negative workout to loose weight and gain muscle, here is the link to video of his: https://youtu.be/7H9XgNfx0h0
thanks Mike
This is just information overload for me. I have been going to the gym periodically for the last 7 years and I've seen marginal to moderate gains before hitting a plateau. Upon searching for alternatives, I hear 1000 different answers for what works or doesn't, usually contradictory, and I just don't know what to do.
It's so weird, honestly, just this morning I was wondering why you never talk about proper breathing and wala I found this video. LOL,
2:37m paused. Frequency is also set rest duration resulting in load volume. 5m max substrate replenishment, heavier the weight. 30s-1,2,3,4m set rest are increased frequencies which result in what some describe as overall higher set volume within a given time frame perspective. I've read them both, with heavier weight, longer rest, topping the same total sets with longer workout durations equating high volume as well. I just want to forewarn you in case you get caught in a professional vampiric crossfire of territorial terminologies.
Congratulations Thomas on 2M 🙂
The "app" is only for fruit phones. That's sad.