#098 How to Train According to the Experts

“also improved. Cholesterol was improved. Blood pressure was improved more as well. So it seems as though adding the sauna, in addition to an exercise routine, is another way to improve some cardiometabolic endpoints and also cardiorespiratory fitness. There's also some endurance benefits as well, something that I've talked about before on the podcast.”

“I informed kind of my strategy based on this. Not only, you know, the studies show that you can improve your VO2 max, you know, additionally by using the sauna, but it also improves your exercise performance, not only in the heat, you know, which kind of makes sense. You're using the sauna, you're becoming more heat acclimated, but it also improves your performance just in”

“training. Not only just do I like the sauna for the cardiovascular benefits and the brain benefits, after reading these studies, kind of, hearing you talk about it, I think, you know, it makes sense to use it. So about three times per week, two to three times per week, I'll try to get into the sauna immediately or within five to 10 minutes of finishing one of my runs.”

“training session. I do the same. I get in the sauna, after both aerobic exercise training, as well as doing my strength training, resistance training exercise. You know, and a lot of the data that Dr. Laukonen has published has been observational data looking at people that are routinely using the sauna and the effects of that on cardiovascular related mortality, all cause mortality.”

“the minimum effective dose to get some benefits is really two times a week of sauna use. If you get up to four times a week, then you're really getting maximal benefits of four to seven times a week. People are getting reductions up to 50% in their cardiovascular related mortality, 40% related to reductions in their all cause mortality.”

“And you're getting a variety of endocrine effects as well. Growth hormone is elevated when you get in the sauna and that can have aspects for recovery as well. So there's a lot of reasons to combine deliberate heat exposure with also resistance training workout. And I would say that is not the case for deliberate cold exposure.”

“In addition, we have some supplemental information in there on sauna use, other protein intake, and other supplements like omega-3 and creatine. So a lot of really great information in this guide. You can find that guide and download it for free in howtotrainguide.com.”

“I kind of want to move lastly to the last sort of aspect in the training guide, and that has to do with creatine supplementation. And Dr. Stuart Phillips and also, Dr. Layne Norton, both mentioned creatine as one of their top tier supplements that they take. Lots and lots of evidence on safety and efficacy.”

“bit about, you know, just summarize briefly for people, what are some of the benefits of creatine supplementation, how people should start, dose, you know, some of the best practices.”

“a while will probably saturate your muscle. In stores, especially if you're consuming a lot of meat, which does contain creatine too. So you're getting some from your diet and supplementing. So in regards to how to dose, there was once I thought that you had to do this loading dose when you started supplementing.”

“So the loading dose doesn't appear to be optimal unless for some reason you need to get your muscle creatine stores up, you know, in the next few days, then you need to take a loading dose. But for most people that doesn't appear to be important. So it's pretty easy supplement to take. It doesn't matter what time of day you take it because it doesn't have the acute benefits.”

“Dr. Kabbalah talked about it. People are doing four different intervals. So they're doing for, for four minutes, they are exercising typically on a stationary bike, perhaps a rowing machine. You could put, you could do it on a treadmill as well.”

“And then followed by like a 15 minute high intensity interval training that includes some aerobic as well. So it'll be it'll be something like I'll do like the rowing machine or the bike or jumping rope. And then I'll add in something like, you know, lighter weight squats or pushups or dips or lunges.”

“I'm not as much strength training, but then I'm combining it with a rowing machine. I'm doing a salt bike. I'm doing a ski, the skier or jumping rope. So so it's a very efficient. Way for me to get that strength training, my resistance training and also my some high intensity interval training in there.”

“like I got to do my 10 minute high intensity workout. I'll often go to the gym and get on the bike and do something. That kind of is a good, I think this is a good segue into these sort of exercise snacks. Now, some people would consider a 10 minute workout even on the longer end of an exercise snack.”

“where he's taken two groups of people and put them on an exercise protocol aerobic exercise on a stationary bike and then only half of that group went into a sauna after the exercise”

“I do a lot of stuff that's hard. And boy, but getting that barbell and doing that clean or, you know, lifting that really heavy weight, it's very hard. So it's important, again, to let your central nervous system rest as well.”

“you're doing something like a bicep curl, okay, you can do to failure on that, but maybe not going to failure on a back barbell. Or something like that. Those were kind of his recommendations there. So, but in regards to then if you're not training to failure, what should you do to kind of optimize strength? Both Lane and Dr.”

“you're going to get with machines versus doing, you know, doing Olympic lifting, or like a squat, deadlifts, things like that, with a barbell. And I don't know, I think I maybe talked a little bit about this with Lane. And I don't, I think he said”

“actually just like progressively loading, right? So you're, you're, like I said, you do body weight squats, or you do your squat with the barbell, and then you get to your weight, right? Like, like the much more productive way to warm up because you're actually warming up your muscles. Yeah, just, just do the exercise that you're going to perform,”

“failure doesn't appear to be necessary. I think if you're going to train to failure, Dr. Schoenfeld seemed to recommend doing machine-based exercises versus on free weights, because the injury risk and the risk of, you know, an accident happening is lower. If you're on a machine, you know, you can't, you can't drop a weight on yourself really, if you're using a machine. So going to failure on”

“the most, and that are going to obviously, you know, help them grow, but also reduce their injury risk using machines versus free weights. He didn't seem to be concerned with that either. And even cited some meta analyses showing, you know, can you is hypertrophy better with machines or free weights seem to be equal. So I think that's a good thing.”

“I think that goes to show that you can do there are multiple paths to hypertrophy, and you can choose whether you prefer to do free weights or machines doesn't seem to matter much. I think the one question I wish I'd asked him back then, when I wasn't engaged in so much of resistance training was, yes, hypertrophy, but you know, functional independence, right? Like,”

“Yeah, exactly. I think it makes a little bit of sense if you really are focused on the quote, unquote, functional training to do, you know, maybe more stuff with free weights that moving natural movements. But like you said, if you're getting stronger, if it's on, even if it's on a machine, then you're getting stronger. And that's going to help you within functional independence and activities.”

“and then also some supplements like omega three fatty acids and creatine. So starting with deliberate heat exposure, drawing from some of the leading experts in the this area of sauna research, Dr.”

“about some of his research using high dose omega-3s. It was about five grams a day, which is a little bit higher than what is prescribed for some people for different cardio metabolic reasons. Was able to prevent or cut disuse atrophy almost by 50%.”

“endurance running or after downhill running. So yeah, I look at some of those studies and I mean, I do take omega-3 myself. I think I take two grams per day. So maybe, I need to up my dose to three to five grams per day based on some of this research here, but yeah, like cardiac stuff too, you know, I think it makes sense to take that for recovery purposes for sure.”

“Dr. Kabbalah talked about it. People are doing four different intervals. So they're doing for, for four minutes, they are exercising typically on a stationary bike, perhaps a rowing machine. You could put, you could do it on a treadmill as well.”

“And then followed by like a 15 minute high intensity interval training that includes some aerobic as well. So it'll be it'll be something like I'll do like the rowing machine or the bike or jumping rope. And then I'll add in something like, you know, lighter weight squats or pushups or dips or lunges.”

“I'm not as much strength training, but then I'm combining it with a rowing machine. I'm doing a salt bike. I'm doing a ski, the skier or jumping rope. So so it's a very efficient.”

“And then followed by like a 15 minute high intensity interval training that includes some aerobic as well. So it'll be it'll be something like I'll do like the rowing machine or the bike or jumping rope. And then I'll add in something like, you know, lighter weight squats or pushups or dips or lunges.”

“I'm doing a salt bike. I'm doing a ski, the skier or jumping rope. So so it's a very efficient. Way for me to get that strength training, my resistance training and also my some high intensity interval training in there.”

“There are lots of exercises that could target the muscles that you might want to grow bigger. So whether you choose a squat or a deadlift or a leg extension, you know, it might not matter, just make sure to if you want your legs to grow, then do leg exercises and make sure you're getting the quality sets and reps and time under tension for those muscle groups. And really don't just”

“leg extension one day. And you know, every day do something, it seems maybe that's not the most efficient. But some people if that fits into your schedule, it seems to produce kind of a similar level of strength and gains to three or four, like longer duration sessions. So that could be another, time efficient way.”

“It's measured during maximal exercise, hence the term maximal oxygen consumption. So one of the ways that it's typically measured, say if you were in an exercise physiology study, you would get on a treadmill, you would run at progressively faster speeds until eventually you just couldn't go anymore. So you would exercise until exhaustion, all the while having your gas exchange measured.”

“You could do it on a treadmill as well. But a lot of the protocols were on the on a bike. And you're doing for the four minute interval, you're going at an intensity that you can maintain for that entire four minutes.”

“Oh, it's definitely exercise. Drink coffee and exercise. Exercise is the first thing I do. I mean, I brush my teeth and yeah, I eat a little bit, but, but I do before I work in most cases, I exercise.”

“Right. And I, and Dr. Luke Van Loon, who was a guest on the podcast as well, had done some, he has done some research on that. In fact, showed that doing deliberate cold exposure, like a cold bath immediately after resistance training workout does blunt hypertrophy. I mean, so that's.”

“I do have a chest strap, I have a Polar chest strap, I have used it before.”

“help me a little bit with being a little more mentally prepared for it. It might, or maybe some of those, the smelling salts that the lifters use. So talking about failure, that's another, that's another area that both Dr. Schoenfeld and Dr.”