E-WOD Issue #20

Issue 20

 

Celebrity Program Review, Full Body Benefits, Diminishing Returns In The Gym, And a Tip from JB

 

Welcome to this week’s E-WOD, fam! Today we’re covering:

 

• New celebrity program review 🎬

• An honest look at FBT 👀

• How diminishing returns work ⚖

• A simple training tip 💪

 

Well tomorrow is officially my 40th birthday, and of course we’re doing something super special and pulling a program right out of our vault!

 

Score 40% off of our program Strong AF x Well-Conditioned which we do NOT sell on our site normally, through Sunday only…

 

Learn about this 9 week training program here and use code DANI40 at checkout for 40% off.

 

Enjoy!

 

Now let’s dive into this week’s jam packed issue of EWOD, but real quick, a quiz!

 

Q: Are the biceps more Type I muscle fiber or Type II muscle fiber? 

  (answer below) ...

 

Now, let’s get to it! 

 

x x x

 

 

 

THE WARM UP | PROGRAM REVIEW

By Jason Brown

    

In celebrity trainer Magnus Lygdback's fitness app, users are promised to give “you the training programs you need to finally shred fat, build muscle, and feel healthier for good.”

 

A lot of programs promise this.

 

When I do a program review, I’m looking at all the basics that anyone training large quantities of humans should be able to easily implement, such as:

 

• Training split
• Exercise selection
• Sets
• Reps
• Rest Intervals
• Instruction

 

Let’s see how this program stacks up right here…

 

 

 

 

THE MAIN LIFT | FULL BODY > OTHER TRAINING?

 By Jason Brown

 

Those who have followed my training evolution in the past couple of years know I went from a hardcore Conjugate Method junkie (with conditioning, of course) to almost exclusively full body training.

 

I didn’t think I’d last a week.

 

Now, I don’t think I’ll ever stop, as there’s just too many compelling reasons to this approach.

 

Here’s a rundown of my top 8 reasons to consider FBT…

 

1. Time Efficiency

Full-body workouts require fewer sessions per week, typically just two or three. This makes them a great option for those with busy schedules, allowing you to balance other commitments while still making significant fitness gains.

 

2. Better Muscle Recovery

With full-body workouts, you give each muscle group ample recovery time. This approach is ideal if you find back-to-back workouts taxing, as it ensures you won’t overwork any particular muscle group.

 

3. Flexibility for Other Activities

Since full-body workouts are done less frequently, you have more time for other activities, such as cardio or sports. This flexibility helps you maintain a balanced and active lifestyle without feeling overwhelmed.

 

4. Enhanced Testosterone Release

Full-body workouts often incorporate compound exercises that engage multiple muscle groups, which can boost testosterone levels. Higher testosterone is beneficial for muscle growth and overall physical performance.

 

5. Easier Program Adjustments

Full-body routines are simpler to tweak, whether it's switching up exercises, adjusting rep counts, or modifying workout angles. This adaptability helps prevent plateaus and keeps your workouts fresh.

 

6. Reduced Central Nervous System Fatigue

Frequent intense workouts can lead to central nervous system (CNS) fatigue. Full-body workouts, performed just two or three times a week, give your CNS adequate time to recover, helping you feel more energized and less fatigued.

 

7. Ideal for Home Workouts

With limited equipment at home, full-body workouts are convenient. A set of dumbbells is often enough to perform a variety of exercises, making this approach accessible for home fitness enthusiasts.

 

8. Effective for Fat Loss

Full-body workouts are excellent for fat loss. They stimulate muscle tissue effectively without overtaxing the body’s recovery capabilities, making them an optimal choice when on a calorie-restricted diet.

 

To learn more about how I program full body, watch this.

 

 

 

THE PUMP | TO PONDER

By Dani Brown

 

If you’re someone who struggles with the concept of doing less and not LOSING gains, this is for you.

 

The law of diminishing returns is a concept that I wish more people understood in terms of training.

 

It works like this…

 

Let’s say you have a corn field and you are trying to increase the yield with fertilizer. While adding fertilizer initially will lead to a sharp increase in yield, this increase tapers off when an optimal amount of fertilizer has been added.

 

The point when it tapers off is called the point of diminishing returns, and every unit of fertilizer from this point on will give you a smaller increase in corn yield, even though this fertilizer is the exact same quality as before. This is known as diminishing returns.

 

If you keep adding more fertilizer beyond this point, you will eventually get negative returns, where your total yield decreases because the field is over-fertilized!

 

 

The human body works the same.

 

It’s prudent if you’re well-trained, to consider finding the minimum effective dose for yourself which means, using the least amount of stimulation that still allows you to hit your goals.

 

This will keep you in the game years longer than your counterparts.

 

 

 

COOL DOWN | TRAINING TIP

 By Jason Brown

 

Take your last two sets within 1-2 reps of failure.

 

One thing I do regularly in my programs is give people the ability to 'ramp-up' over 4-5 sets with the goal of being close to failure by the final set.

 

This ensures you're building intensity and grooving the patterns. No, not all sets need to be taken to failure, and it's actually unlikely that you'll be able to perform 5 sets of a big exercise like a squat with only 1-2 reps left in the tank.

 

However, consider ramping up over those 5 sets with the goal of ending close to failure.

 

You'll get more from your training while keeping aches and pains at bay!

 

 

 

COACHES NOTES

 

• If you like rabbit holes and you like healing your own diseases, this one’s for you: German New Medicine

• A:  Highly Type II. Generally speaking this means they respond favorably to lower reps, longer rest periods, and low training frequency. See below:

 

See you next week!

 

 

 

As always, thank you for reading this week’s issue of E-WOD!

See you next week and remember, results are king! 

JB + DB 

 

PS - have you found value in E-WOD? Let us know! There may be a gift involved 😌⇩