The Golden One - December 09, 2022


Smolov Jr For the Benchpress： Update on Rest and Recovery

Hosted by
Marcus Follin
Testosterone Does NOT Make You Angry or Violent – Testosterone Makes You Happy Nietzsche and the Gym： The Path to the Overman

Episode Stats


Length

3 minutes

Words per minute

139.2

Word count

419

Sentence count

13


Summary

Summaries generated with gmurro/bart-large-finetuned-filtered-spotify-podcast-summ .

In this episode I give a quick update to the schedule I made a few weeks ago on how to do the cycles back to back, and why it might be a good idea to do them 4 days a week instead of 4. This will give you more rest in between and ensure you get the most out of your training.

Transcript

Transcript generated with Whisper (turbo).
Hosts, guests, and mentioned names generated with spaCy (en_core_web_sm), reconciled against Wikidata.
00:00:00.000 Greetings true friends, this is a quick update to my small of junior video I made a while back,
00:00:26.020 an update if you have been following the schedule. If you want to do a few more cycles of small of junior,
00:00:33.840 I wanted to add an important point for it to be more doable in the long run, especially if you want to do
00:00:41.700 the cycles back to back, so you go three weeks and then you go three weeks again. So I would say that
00:00:48.120 keep a deload week in between so you don't do six weeks in a row. Deload week, just reduce the
00:00:55.160 weights to about half and do the sessions as normal or just do something lighter just so you
00:01:00.960 keep your body in training, your muscles active, but you rest your ligaments and bones and stuff like
00:01:06.600 that. Now the most important thing, and I will keep this brief because it's a very short point I want
00:01:11.940 to make, and that is the schedule says four days a week. What you could do instead is to simply train
00:01:18.460 every other day, so you don't, so you get a bit more rest in between, so you get a bit more rest for
00:01:24.800 your ligaments, bones and everything like that, because muscle-wise your body can take it, but since
00:01:31.660 you are so close to your max capacity, it will take its toll on the rest of your body. So keep that in mind,
00:01:39.980 so instead of having the third and fourth session directly after each other, you can add another
00:01:47.440 rest day or even two should you feel like it, because the first two sessions, they are a bit easier, the
00:01:53.060 third and fourth, they are a bit heavier. At least I feel that way, perhaps it's different for you, but I
00:01:58.340 would say that a bit more rest can be good so that you actually ensure the progression, because ultimately
00:02:05.100 the most important thing is not for you to, you know, get the cycle done in, you know, three weeks, or
00:02:12.260 getting the four sessions per week done in a week. It doesn't really matter as long as you do all of
00:02:16.980 the sessions. So anyway, keep that in mind, that's all I wanted to say for today. Do check out all the
00:02:23.300 links in the description box below, and I am with you in spirit in the Temple of Iron. XXO, boom!
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