Shownotes Transcript
What's up, guys? It's Sam and Taylor. And we want you to put your shoes on. Pop open that energy drink. And go.
Hello guys, welcome back to another episode. I'm Sam. I'm Taylor. I hope you guys can remember our voices by now. Yes. Unless you're new. Yeah, unless you're new, but we're so thankful to have all you new people. Welcome. Welcome to the show. I know. I hope you caught up on everything and are aware that we do a lot of other stuff. We do YouTube, we do Instagram, we do TikTok, we do Snapchat, we do so much. If you found us from our podcast, make sure to go there.
the podcast Instagram is also a cool place to be. Yeah we do all our lives on there. Yeah. Like if you guys haven't noticed we haven't been doing our lives on our regular pages it's been on our podcast page and yo like the vibes in it are so fun. We'll do it usually around dinner time or after dinner time and it's just like we're FaceTime. It's so fun. FaceTime calls with our friends. Yeah it's a really good time like I'd say about 5 30 p.m center time.
Yeah, yeah. We actually put on your, like, push notifications for it. Yeah, yeah. Because you don't want to miss out. You don't. They're really fun. And then people join late, and they're like, what's going on? I'm like, you've got to get on. We cannot repeat it. Sacred information. Yeah.
Okay, but today we are so close to, I mean, leaving and, you know, winter break. I mean, not winter break. I guess we're not in school. We're not in college. But like going home and New Year and Christmas. It's like the final stretch. Yeah, very much the final stretch. We've been doing a lot. We've done Vlogmas, obviously, the two podcasts a week. So we're going to...
Take a little break from social media. Not break, but we're obviously going to continue to post, but taking a break from what we've been doing. I've been working in bed all day today because I just have so much to do on my laptop, and I wanted to be comfy. I literally had to upload three YouTube videos. Basically get three YouTube videos finalized and done.
Just today, which is a lot. But I did two of them. We're good. We're like sending emails. We're sitting here podcasting all the things, Instagram stories so much. And it's 4 p.m. The day the day disappeared. The day's been flying. There's so much to do. So much to do. Yeah.
There is so much to do. Oh my god, but I kind of like, I mean, I like working all day and then just being like, ah, bedtime. I hate packing. Like, does anybody else hate packing? Because I hate it. And that's giving me so much stress, the fact that I have to do that tomorrow. It's weird. It's been hard for me to understand how to pack going from, like, two places I consider home. Yeah. Like, I leave a lot of stuff home. Like, because, like, I have been here and there going, like, back for maybe a week or whatnot, but this is, like...
three weeks. Like I'm home for a while. So I need to pack a lot of stuff. Whereas usually I just have stuff already at home. I'm very happy that I'm doing a, um, something with princess Polly again and the package. Oh, are you sending it to your house? Yeah. Cause it goes up like, like that's when I have to post it. And I was like, Oh nice. Are you leaving me? No, I'm just trying. Okay. I thought you were going to go to the bathroom. Um, but yeah, I was like, Oh my God, that actually works out so great that I'm sending a package of clothes to
to my house because then I'll have like a little bit of a selection. That's how I felt with the raw gear package I sent home. Yeah. I'm actually going to do that today too. Yeah. I like sent the, that package home. Cause I was like, there's no way. Cause one of them is like a puffer. And like, that thing is not fitting in that suitcase. Cause I'm sending a lot of homes, like stuff home for my friends. Like I would say half my suitcases for my friends. And my mom was like, she called me and she was like, Hey, like make sure you leave half your suitcase empty because we're going to be like sending you home stuff because of Christmas, obviously. And I was like,
so i have like an extra extra large checked bag that i'm gonna be using also so off topic um sam just got her nails done they look they're looking neon right now no they look so good thanks they're super cute they're super cute they did such a good job the youtube video that's going actually it's already live the youtube video is already live there you they did such a good job and you're like i was so set on doing like just like a funny bunny or like a bubble bath like a very nude pink what i'm doing but in red
Twinsies. I wanted to do a nude pink, but you have something fun. It's Christmas colors. Now I'm like, dang it, should I do fun? Yeah, you've got to do fun. Always during the holidays, you've got to do fun. And then you can redo, because we have perfect timing. So you're going to want to get them done again for New Year's. If you're going out for New Year's, then you can do something sexy. Sexy. Yeah, sexy. Sexy nails. I'm so excited to go out for New Year's. Going to a club in Boston. It's going to be so fun. I don't even do that.
I haven't done that since obviously pre, before COVID. I literally don't do anything. Where did I go? We went, I just went to the seaport. I can't remember exactly where I went, but yeah. That's fun. Well, Pac is going to suck so bad, but today's Thursday. No, today's not Thursday. Today's Wednesday.
Feels like Thursday. Yeah, today's Wednesday. We leave Friday. Yeah, you're listening to this on a Monday. Yeah, we've been home. We've been home. Yeah, we're home by now. But today's Wednesday. We leave Friday. And tomorrow is like my packing, my lashes day, my nails day. I'm trying to crank out all the work I can. We didn't even talk. Did we even talk about the fact that I got my waxing? No. Guys, I got my first ever Brazilian. It was crazy.
It was really funny. Today I've been editing the YouTube video. The YouTube video will not...
Oh, it will be up actually on this day. And oh my goodness, guys. It wasn't really, I would say the pain was six out of seven. It was like a weird. Six out of seven? Six out of ten, six out of ten, six out of ten, fuck. But it was just like so, I had to get used to it. I just had to get used to the fact that I was just open, butterfly position with a stranger. See, I feel like that's why, obviously I haven't done it yet. But I feel like the reason people say it's like bad is like the pain mixed with
The uncomfort. With the uncomfort. Because, like, the pain. Like, she was just in there. Like, you barely looked in pain. At all. No. I was just sweating so bad. Yeah. Like, sweating. Not only because the wax was hot, but also because, like, I was so, like. You were nervous. Yeah, I was nervous. You were, like, anticipating it. It was tense. Like, and then, oh, my God. Sometimes I kept telling her. I'm like, can you count down every time? Some of them, I would say, like, probably 25%. I'd say, no, I'd say most. Yeah. She didn't do the three, two, one. So, I didn't know when she was going to pull. Yeah.
Yeah, it was really fun. They're really cool though. Yeah, they were sweet. They were cool people. We're going. They have packagings too. So we're going to go back and next time. Yeah. Because I need to like, I can't go, I can't buy a packaging the first time. Like what if I freaking hate it? And then I ended up buying a packaging that's going to last me a year and then I don't want to go back. So I think it was like buy nine, get two free or buy five, get one free. So I'm going to do the buy nine, get two free because that will last me like well over a year.
And, oh, I don't even know if I mentioned it. It's the Wax Pot in North Lamar in Austin. They have a few different locations, but I definitely recommend them. Yeah. They were super sweet. That was a fun experience. It was funny. But, yeah, I need to get a refill, which is going to my lashes when I'm home and approaching the last week of being home. They're going to be rough up there.
yeah morgan fly to me and do my lashes luckily i have a friends that can give me a nice little refill while i'm home oh it's gonna be so brutal but it's going to be fun to be home but i'm gonna miss you i know i'm gonna miss you i miss you when this is when this is out it's gonna be so weird i know hey taylor i miss you already we're also oh we're gonna end up having to zoom
yeah oh boo yeah we are gonna end up we uh we're at times boo i hate zoom podcasts they're just not the vibes i know but we also don't talk as much when we're home obviously because we don't see each other every day so it's like i feel like i'm facetiming you and we're just catching up on literally everything true big facts but scheduling a time is like so hard yeah it's like are you free now are you free like
So hard. Also, can we talk about the fact that people keep saying we're on a Netflix show? I don't know what they're talking about. They're so confused. I don't know either, but on the so real, so real, for the love, like, please, stop, stop DMing us about it. Please! Yeah, I don't want to relive the moments. Not trying to, like, be a hater. It doesn't end in my inbox. Yeah, but, like, on a very serious note,
One, we did sign NDAs. Two, we watched it back. It's not what we thought it was, so we're going to have to watch the whole thing before I even talk about it, to be honest, if I ever talk about it. Yeah, I'm really not going to speak about it. It's really not going to be brought up. It's not that big of a deal anymore. This was like three months ago. That's what I'm saying. This was months ago. Three months ago. Like, done deal, okay? Like summertime. No. Yeah, it was. We were on the lake, bro. Yeah.
Okay, yeah, but it was like September. Yeah, I guess. I don't know. Whatever. Moral of the story. We don't care anymore. We know. We knew we were being filmed. Yes. Yeah. I just feel like it has to be addressed because I feel like some people were a little confused. Some people I feel like just don't think we know. Yeah. We do know. Very much aware. Some people were sending me the exact minute. Like the exact minute with the episode. Like, oh my god, go check this out. But, yeah. But just, like, the DMs really don't stop. Right.
I love the excitement though. We had two girls that were sitting together in the same room and they were screaming at their TV, both recording. Oh yeah, no, don't get me wrong. I love the fact that you guys are excited to see us. That brings me joy. A.K.A. Sim going on Love Island. But I can't even check my DMs because I can't see anything that's not that. And I just wanted to die down already because I can't even see any other DM. So that's that.
What else? I feel like so much has been happening. Let's be real. I feel like all they do is work, work, work, work, work, work, work, work, work, work. We do work a lot, but like, I don't know. Appartments finally definitely come together. Yeah, I feel like we talked about that.
Oh, we've been having really nice evening outings. Oh my God, it's so much fun. There's a lot of like events going on. Not events, but like, what do you even call them? I would say like, yeah, activities. I'd feel like things that you'd probably take your like toddler to. Yeah, me and Taylor will do it. We went to this massive Christmas tree over in the park, in Zilker Park, like across from like the drive-thru light show. You'll see it if you live in Austin. Yeah, you can see it. It's a massive purple...
look outside your window i see and taylor and i went to it we were so excited we thought it was just a tree we pull up we get there there's tents over there there there's like um fried oreos hot chocolate like we also didn't know you could go like under the tree yeah we also didn't know you could go under the tree so we go under the tree and it's just pure toddlers dogs like babies they were like we were like wait should we be here right now and
And all the dogs had like Christmas lights on them. So it's just pitch black and you just see the dogs running as fast as they can around the park. It was the funniest thing. Yeah, it was really funny. We went in our reindeer antlers. Yeah, we did. Oh, I was wearing my PJs though. I literally looked... Like an adult baby. I looked like a baby. I looked like an adult baby. It was so embarrassing. And then...
no one there so i was like okay i'll make a fool of myself there was a lot of people there were so many people there no one was really staring there was a girl staring at you oh shit then you were like take a picture of me and she stood there with her thumbs up and ash was taking the picture like this girl was walking by with like her boyfriend or whatever and was just like really staring like really guys i don't even i never even posted that picture just picture taylor holding my phone for me
So just picture Taylor holding my phone for me taking a photo. Flash. Yeah, with flash. I'm just standing there in front of the tree with both my thumbs up. And I'm just doing the biggest smirk of all time. I was like, this is so exciting. This is the time of my life. It was pretty fun. We stayed for five minutes. It was so fun. It was the time of my life. We stayed for five minutes. It was really fun, though. Yeah, it was really fun. We got...
Lately, just around like right after dinner. Sam's like, we need to leave the house. Yeah. It comes like dinner. We eat dinner. I'm like, Taylor, we need to leave. I need fresh air for 30 minutes and we'll just go somewhere. Yeah, we're like in our...
I briny. Yeah, I know. We made brownies too this week from, we got the Simple Mills box brownies. Don't call them brownies. They are disgusting. Don't call them brownies. They don't cook. Like they're literally, you take them out after, we preheated the oven. We did the time that like the box told us. We put it in. I take it out. It is just like pudding. It wasn't even, literally pudding. It's like pudding with a, with a crust. Like grainy. Yeah.
Yeah, no, wouldn't recommend. Yeah, but we ate half the pan in one sitting and then, no, not even, 75% of it. No, we're like, they were so gross. They were so gross. We ate all of them. We ate all of them because they were nasty. And,
We're just all sitting there watching a Christmas movie. Oh, I was going to say the Christmas movie. We watched Single All the Way on Netflix. The cheesiest worst movie ever. Okay, picture us just sitting there watching the worst Christmas movie imaginable. Like, worst actors, worst everything. I think you're being the Grinch. I am being the Grinch. With the worst brownies you could ever imagine. I think you're being the Grinch. It was...
I thought it was cute. Was it completely predictable? Yes. But it was good. It was definitely like, it was just so like 2021. Yeah, it was. Like the way that like they talked about like Instagram. The way like, you know, when a movie is just trying so hard to be like. In the known. Yeah. Like being like, I know what's up with society. It was very much that energy. And I'm like.
That was kind of funny. But I enjoyed it. Yeah, it was fun. There was also a part of the movie that we were so convinced that, like, we were like, are they going to miss Christmas? We thought that was, like, a part of the movie because they had that countdown and someone changed the numbers and we're like, oh, so, like, applaud this movie. We shouldn't ruin the movie. That's not, that doesn't even happen. Nothing happens.
Read the description on Netflix. That's exactly what happens in the movie. Nothing else. So we're like, oh, they're going to miss Christmas. And the whole time I was expecting them to figure out when they miss Christmas. And that wasn't part of the movie. Yeah, they never miss Christmas. But we should watch another one. We don't have time for that. Yeah, no. I'm watching Love Island. I'm watching Dallas Cowboys cheerleaders making the team. And I also watch JoJo Siwa dance, whatever it's called.
10 out of 10 would recommend. Ooh. Also, I woke up this morning from a text from my father saying, make sure you have no plans on the 23rd because the family is going to the Bruins game. So I'm really excited about that. Yeah, she's been saying how badly she wants to go to a hockey game. Yeah, I have been for a while. She's been like, I want to go to the Bruins game. Maybe my dad listens to the podcast. I don't think he says that. Oh, damn. Yeah, no. Maybe he has a kid. Hello? Oh, he is...
this thing working this is him he has like a land here yeah no but i'm excited for that because i haven't gone in so long and i already know my brother swiped up on my story and goes name five bruins players and like obviously like obviously you can't i honestly can't and i'm like is this a joke and he was like do it now don't look it up and i just i just snapped him back the middle finger i was like leave me alone is that what else what else is going on what nothing
But, yeah, I think that's pretty much it. Yeah. Like, we honestly podcast, like, pretty soon between each other, so it's, like, our updates are just, like, kind of minimal. You know what? Oh, I meant to tell you this in real life. I'll tell you it now. Someone DM'd me, and, like, it was nice, but something about it, I don't know why I found it so funny. They were, like, the gingerbread house video, like, isn't doing so great on views, but,
I just want to tell you how much I liked it and it made me laugh and it was so good and I just felt so weird that they noticed it wasn't doing good on views. Is it not doing good on views? Taylor! Damn it. Guys, everyone go right now and watch me make a dinner break at house. All of my last videos are doing terrible. You know what I realized? Hot take. Posting more.
It's hard for people to keep up views. I've heard a lot of YouTubers say that views aren't doing that good right now because so many people are doing Vlogmas. There's so much content that it's...
It's hard for people to keep up and watch all of it. So I don't feel alone in the fact that I've heard a lot of people say that it's hard for your videos to do as well as normal. But they're doing so bad. This is like not, I mean, I'm not technically doing vlogmas. I'm just doing three a week. But like even still, like I've noticed that too. And I was like, it's making me like next year not want to do it. Like, yeah, me neither. Going through this stress, like the stress and anxiety I'm putting myself through right now is crazy. Yeah, no, I'd like to be able to like...
breathe during the holidays like hi jolly holly sam but i just thought that was like that you like know hey taylor i'm like so you know it's eight of ten i thought it was so give up my career i'm done i can't it was so bad i don't know that video is funny filming it i was like this wasn't funny editing it back like once i edited it all together i was like this is actually gonna be funny like i laughed
So go laugh. I just want everyone to know right now, my feet are sweating so bad. Why are you looking at me like that? Why did you say that? I don't know. I really want to take my sock off. The way she just rips her in half.
My other foot really sweated too. Oh! Guess what we did yesterday. Was it yesterday? You're so sweaty, what the fuck? We went and got pedicures, the really really long ones. The ones where they really massage your feet. Okay, I usually go every single time and get that one. Taylor never gets that, I'm just like mad. Because it's $60. Who cares, dude? Oh my god. Was it worth it? Only if I bring my laptop.
You're lame. Well, it just takes so long. I don't go like all the time. I go maybe like once every other month. Yeah. Yeah. But bringing your laptop is a vibe. Yeah, no, I really. I almost like fell asleep. I can't work when I do that. I was gonna, but then I was like thinking about it. I was like, I had too much to do. Yeah. Anyways, that was really fun. But today, let's say something important, I guess. We can talk about. Shut up. Let's get to the important. Shut up.
We're going to get bad review. I came here for fitness and you're talking about sweaty feet. Oh my God. I'm literally sweating. I'm not sweating that bad. Are you okay? Do you need like deodorant on your knees? It's just really hot. It's really hot in our building right now. You know what I don't understand? Oh God, what? We're sitting any other time of the day. I'm freezing. Freezing. Dying. I sit here to podcast. I think it's this spot of like our apartment. No, dude. It's just, I'm like the pressure of having to take.
Think about it. Think about it if we were doing this. Okay. Think about if we were sitting in front of like the tens of thousands of people that listen. Yeah, that'd be crazy. Right? A lot of you listen to this. We did get really good feedback on the F word retreat. Like, I know. We should do a live podcast. Guys, like so many of you listen to this, like a lot. And like, what if you were all like in our apartment? You wouldn't fit. That'd be crazy. I don't know if I could do it.
you know okay anyways you may kick them off with something uh important all right guys as you guys know our topic of today is progressive overload we preach it so much in our training like if you ain't applying progressive overload you are not going to go very far with your training you're not going to see results and taylor and i definitely wasted some time in the very beginning of our journey of not really doing progressive overload or even picking up weight that like we thought we were even challenging ourselves with um
So there are obviously so many different ways you can apply progressive overload. We'll obviously talk about the few different ways and then how we do it too. But most importantly, progressive overload is just like over time you are progressing, whether it's through your time under tension from your reps, your weight you're using, your reps are in sets or even just the, did I say time under tension? Yeah. And then your rest. So rest can be literally your days of the week that you're training or your rest can be rest between sets.
Right. Yeah. I didn't know if you were done talking. No, I am. So all of those things are something, the definition of it is as simple as, it's exactly what it means, progressive overload. Over time, progress. Simple as that. And it's not as crazy of a topic as people think. So we have a lot on this notes and I want to make sure we want to go to the same part to talk about. What do you want to talk about next?
Honestly, we can kind of just talk about how we apply it. How we do it. Honestly, guys, the science behind everything is like, do we really need to go into hardcore detail about the science of things? No. Like we say all the time, we preach it simple. Keep it simple. Like, super important. And I feel like if we just keep it in the simplest terms and kind of explain to you how we apply progressive overload, which kind of goes into our last episode that we had where we were talking
was it not the last episode last solo episode where we were talking about how we um have been structuring our workouts was that it no how long ago is it i don't know but i don't know anyway either way you know taylor and i have been doing progressive overload just through our compound lifts for the most part and so we'll each day we have three lift two to three lifts that we really focus on in the beginning of our um programming and then we move our way into our accessories so
Do you want to just talk about like one day for an example? Yeah. So right now I'm going to give you the example of my push day. So my push day, my focus ever since the start of the bulk, I mean, forever it's just been really like my bench and like my shoulder press. But right now specifically on my first push day of the week, I'm doing bench, dumbbell shoulder press, dumbbell flat bench. That's what I'm choosing. And then after that,
I do whatever yeah whatever whatever I want whatever feels fun maybe I have a lot of energy that day and I can keep going maybe I have not a lot of energy that day and I gotta only do like two or three more things like I'm just tired like I cannot keep going it also depends you know did I do a lower weight bench day or did I just hit like a two rep max because then maybe I can't do anything else very heavy weight that all depends for me but those three lifts I
In the beginning, I really tried to focus on always being better than the last time. Now, and compounds are hard. So eventually you're going to get to a place that you don't progress every single week. In the beginning, I feel like I did. In the beginning, it was easy. But now it's...
it becomes a little bit of a struggle yeah you definitely want to keep your compound lifts or the lifts that you're applying progressive overload or really want to focus on progressing over time with around like six to 12 weeks and then once you start to notice like within that six to 12 week range where hey maybe you're plateauing a little bit or hey
You just can't, you know, you're not enjoying it as much. You know, lifts are also really important to, you know, make sure you're enjoying it. You don't want to be showing up like, I don't want to fucking do this every single day. Obviously, you're going to have those days where you don't enjoy it. But from 6 to 12 weeks, and then you can change it up. So she just said her push day. So then, like, another example would be –
like my gluten hamstring day, I have been doing, well, I changed it now, but I was doing back squat with an RDL and a hip thrust. And those three compounds are the ones that I was focusing on progressive overload. So it can be done in so many different ways, but honestly, Taylor and I really focus on it with our reps and sets and our weight. Um, it varies week to week. So, um,
For example, when we first started, I'm going to say my bench because I feel like that one is pretty easy to talk about. So for bench, I had been really working on getting at the very beginning of progressive overload with my bulk was getting a five by three with, I think it was 85 pounds. I'm just going to throw that. I think it was the 95. Oh, maybe it was 90. It was 95. It was 95. So yeah, it was 95 pounds. So I was trying my best to get five sets for three reps with 95.
And then once I was able to get that, that is when I was able to change my reps and sets, maybe with also different weights. So you want to have a goal that you want to achieve with your reps and sets with that weight. And then you can change it, um, you know, after you have, you've achieved that. So now I've been doing, um, it's, it's kind of funny how like much strength I've actually been able to increase because now that I'm thinking about it, I'm like, wow. So now I'm at 95 and I actually got a PR of eight reps the other day, but I have been doing
four sets of six by eight, I guess I can say now. So now I've been trying to get four by six by eight, but now my long-term goal is gonna be probably four by eight with my 95 pounds. So once I can get to four by eight with my 95 pounds, that is when I can, again, change my reps and sets with my weight and or, you know,
go for even lower weight. I mean, I'm sorry, lower reps, but that is like a good example of how you can apply it. Right. And so we're doing this a little bit differently now with our bench. So I'm kind of at a place where I'm pretty comfortable with my bench. When I was first getting more into it, I did do very more so planned on the reps and then catered the weight to the reps I wanted to do. But now the way I'm approaching it is I'm doing it very, very strength focused. I don't want to go on over like eight reps really. Okay.
Unless I'm just like, you know what, today we're going crazy. But most days, no, I like to keep it nice, low rep. And I don't really work anything under than 115 right now. Maybe 110 if I feel really weak that day. But I try to do 115 to like 125-ish and stay in that range and see how much reps I can do with that weight. And I know what I can do for those reps. So I know that 121, we've been using kilo plates, so the pounds are off.
For, like, four was a PR. I know 115. If I can get, like, eight, that'd be great. Like, I know my ranges for those numbers, but I'm trying to keep myself in those numbers, and I'm aware of what I...
used to do for them versus like what would be like progressive overload and what's like PRs. Yeah. Another thing too is you're probably wondering how do we keep track of this stuff? Honestly, it's great for us because we film pretty much every single lift we're doing. So for me, it's great because I can look back on my videos and like the date is obviously in the top and I can see like my reps and sets or even how my form was. But if you don't feel comfortable, you know, recording yourself every single day, you can even just put it into your phone notes, you know, put the date.
put the weight you were using and then put the reps and sets, and then you can kind of progress over time with that. Honestly, guys, it is not super complicated. Like you don't have to expect yourself going to the gym the next week or the next day or whatever, and expecting yourself to get that exact like X, Y, Z for reps and sets.
You're going to have the days where you're not super strong, super feeling it. But as long as you are like in a way, in a very small way, like progressing over time, that's all that matters. You know, you don't want to be sticking at the same exact like 95 pounds for three by eight for weeks on weeks and weeks and not really struggling on that last rep to get that last rep up. Right. If you think you're re-racking that weight and you probably had a little bit more fuel in that tank to get maybe two or three more reps in, you're
you're not training how you like should be right this is just kind of funny because we're talking about bench in the videos you posted a bench like transformation reel literally yesterday i made like the same video as you whoa that's crazy i made this like before i saw your video and i was like like it's like the same like think alike it's like the same like angle and everything i just thought that was super weird that's why you post that and i was like
That's so funny. But anyways, yeah. Another thing that I've noticed when I'm filming myself and a good thing I think comes out of filming in terms of progressive overload is form differences. Yeah. Because maybe you were like, oh, I hit that PR of,
whatever for 10 reps a few months ago but now you do it for 10 reps and it's clean and it's like that's you you progressed you know like that's big progression if you benched one time you got it up but your butt came up and now you do them solid yeah that's like really good things to notice exactly two with like obviously the form too like one thing i've noticed um
with my bench is I've been having to play around with my form so much. Now I've definitely found like my perfect form with what I like, but like with, with, with recording it, you can even take a look at like how your form in that very moment is like how it looks. So that's a great benefit to it too. So record yourself. And there's different ways we try to progress every time we're in the gym. Every single time I go into the gym, I think in my head, I'm going to do better than last time, unless it's a week that I specifically know I'm taking like a deloader step out.
I try to progress. Obviously, I'm not going to progress on every single thing. That's unrealistic. But things like 2.5 plates or now we use kilos to bench because you can put the 0.25 kilo plates. You can add literally like half a pound. It's amazing. So taking those little itty bitty plates...
putting them on, increasing weight, even if it's just for one set. This is something a lot of people don't realize that we are always shocked that people don't realize. It's okay to do, let's say you're saying,
you wanna work up to like four by eight at 95. Maybe you do like three by eight at 95 and then you drop for your last one. Like, you know what I'm saying? You can drop weight, like whatever the numbers are. It's okay to drop. Like for my dumbbell flat bench, sometimes I do 40s for two, have to drop to 35s. Stuff like that, that's okay. - Exactly. Yeah, that's another good point. Like even, I'm gonna backtrack on my bench.
I'm right now trying my best to get the four sets for eight reps of 95. My first two sets, I was able to get the eight reps and then it dropped down to six reps. And then I probably, I think it was like four reps.
So you're not going to be always getting those eight reps every single time. So like, it's totally okay to not be hitting that exact number. I know even like when we put our workups or workup work workouts. Oh my God. Up onto Instagram. I'll say like in my reps and sets, I'll be like three.
three by eight to 10 because like realistically I'm probably not hitting the 10 reps every single set. Like maybe my last one was probably eight reps and that's like totally fine. You don't have to expect yourself to be getting it every single time, but that's why you got to work towards that. So that way you can get those three by 10 and then when you get the three by 10, you can increase your weight.
Right, so it's okay if the different sets in your workout are different weight, different reps. That's totally, totally okay. You shouldn't only think that you can only progress when you can do all four sets the same. Yeah. That's not the case. Yeah.
I like what you put up, too. You said go for the extra rep. I like that as well because another thing, too, is, like, our shoulder overhead press. So we've been really working on barbell overhead press on our Fridays. Well, now I changed my workout split, but... No, it is still your Friday. Oh, it is still my Friday. Yeah, you're right. So we've been working on that. We were doing...
What were we doing? We were doing a 10 and a 2.5 on both sides. We started with a 10. Yeah, we did start with a 10. So we've been doing, trying to do five sets for five reps. Now Taylor, she's progressing a little bit faster with this on me. And she has been doing like, she'll go for the five reps obviously, but then she'll go for the extra few reps to see how much she can get. And that's totally okay because...
That will help her down the road. If she's going to up the weight, know that she can probably get that weight that she's upping. Right. Like if I've been used to doing the five and I'm like, you know what? I can maybe get six, maybe on just, just one, six. That's progression. If you're used to dumbbell shoulder pressing thirties for 10, but maybe you're like, maybe this one, 11, that goes a very, very long way. If you, if you can get that last one up there, I'm also a big fan of,
of i like going to failure a lot controversial i don't know i like going again and pushing if i don't get it i don't get it yeah dropping it that's a good point we should talk about like the rps because that's like a big factor with every training session like right so rate of preserved um exertion is basically you have a range or scale of one to ten and it's
like honestly just look up the scale because I'm not gonna say what each one means but but it's it's like 10 being the hardest one being the least yeah so basically you want to be trying obviously 10 is going to be like your one rep max like you're pretty much failing but you want to be trying to get around like 8 to 10 like every single time you're going to a set because you want to be pushing yourself nearly out of like perfect form to get that weight up or I guess down so
Right, and maybe not... Like, we're not saying every single thing. Yeah. You don't need to be doing, like, tricep pushdowns and, like... Yeah. Getting to, like, ultimate... Like, not like that. But you should be trying hard. Moral of the story. You should be trying hard. And it's hard to...
Use rate of perceived exertion to do that if you're not very in tune with your body because at the beginning for me at least it was hard for me to tell what was actually hard. Yeah. You know, I didn't know what was hard. Like it felt hard, but I had way more that I was capable that I didn't know. So there's other ways that you can judge what's hard enough for you because obviously we're saying progress, like keep going heavier. But you're like, can I go heavier? I don't know. Like you have no clue. Like you have no clue if it's too heavy or not or not.
Another way you can do that is your reps in reserve, which I wrote reps in reverse. Reps in reserve. It's basically you finish the set, how many more reps do you have in you? If you say you're going to do 10 reps and you go for your 10th, do you actually have like five more in the tank? Then it's too light. You should have...
One to two. Yeah. And, like, obviously for beginners out there, it's going to take some time to learn that and, like, understand what weight to be picking up for specific exercises, and that's totally okay. But if you do pick up that weight and you were planning on going for, like, 3 by 10 with maybe, like, those –
10 pound dumbbells, whatever you're doing with it, go for a few more extra reps just because your workout says to do three by 10 and you have those 10 pound dumbbells, go for an extra few more reps until you really start to notice that you're getting fatigued from it. Right. You don't have to just do 10 because the swipe workout's at 10. Yeah.
Keep going. Yeah. Keep going. Keep going. Because what we mean when we say 10, I picked a weight I know I can do for 10. Yeah. And like that's going to be different for everyone. So if you don't know for sure, go for the extra rep. So that way you can know. I think going to failure a few times, especially in the beginning, is beneficial to see where –
where you're at, like, okay, how many shoulder presses can you really do? Yeah. Because then you can base off of that. Yeah, exactly. Love that. The other way you can measure is percent of your one rep max to see kind of if you're continuing to progress. This is obviously for like compounds that you test a one rep max. I like doing this percent of it. So basically, let's say an example, you want to do sets of 10 at 60%. That means take your one rep max.
times 60% use that number to do your reps. I actually have an equation for that. I have it on my phone. So if you've never gone for your one rep max, listen up to this equation right here because I have it for you.
So this is kind of, this would be a quote unquote estimated one rep max, okay? So it's not gonna be exactly right, so don't expect yourself to go up to the barbell and be able to get this. You know, it's an estimate. But, so if you have a five rep weight, so we can say this for your back squat. If you know you can do 185 for five reps, take it.
Take that and multiply it by 1.15 and that will be what your estimated one rep max would be. So then when you have your one rep max, that's when Taylor was saying you want to do 60% of that weight, you would then divide that by, what is it, 0.60? 0.60, yeah. Yeah, 0.60. And then that would be...
what your weight would times 0.6 yeah times 0.6 would be for using like 60% of your one round max and this might start sounding confusing so it's a lot of numbers but I'm gonna try to go through it slowly so if you're like how do you progress with that let's say your 60% is I'm making up a weight 95 100 pounds yeah 100 that's so easy yeah okay 60% for you is 100 pounds
You're working at 60%. You haven't gone for another one rep max since you found the 60%. Slowly in your programming, every time you do 10, it's 60%. But you can add a five. But you can add weight. Okay, now you're 60%.
It's more than it was. So your one rep max is therefore going up. Did that, are y'all following? Yeah. Like, like your one rep max is now going up because the weight that was 60%, you've increased. So therefore the a hundred percent has increased. Hope that makes sense. Yeah. And so I actually have this like all in front of me because I give this to my clients, but, um, so now say you're trying to, you're trying to attempt for that one rep max.
I know a lot of people are honestly terrified to do it. They think there's like this specific like rule book thumb to be following to find your one rep max. Honestly, there's not. Honestly, you just, if you're starting to feel warm, starting to feel strong that day, like go for it. But if you do want to follow like a kind of like scripted way of how to go about it, you're going to start off with going for about a five to eight reps at your 50%. 50%.
50% weight, and you don't want to be going through pure exertion with these sets that you're performing. You're kind of just warming yourself up, getting your body used to it. And then from that 50%, you then want to progress up to 70%. Then you're going to 85%. And then after, like, you're just going to keep performing sets, but you don't want to completely be exerting yourself. And then as you're getting higher and closer to the one rep max, that's when you're going to lower the reps that you're performing. Right. When I, let's say, bench, I go for...
I feel like I only go for singles the last three or four sets I do. Yeah, like 80%. Yeah. Only really going for singles, but you want to be super warmed up. And you don't need to find one or at maxes to progressive overload. You don't. That's just a way of doing it, depending on what your goals are. But you don't need to at all as long as you – what it really comes down to is being aware of if you're going hard enough and if you're being lazy. Yeah, exactly. Exactly.
I wanted to go into, because there's actually a controversy of like, can you do progressive overload with like Instagram swipe workouts? Yeah. And I think people get really, I see videos saying that the biggest mistake they made was following Instagram workouts when they started their fitness journey.
I don't get that because I think choose the right things to follow. If you follow accounts focused on the basics, then you'll be fine. Also, you can take, let's say, like me, I have my push day. The three things I always like to do, like I talked about, I can go find someone's chest and tri-day and only do the accessories. Yeah.
You know, like you can, you can modify things or not even, you could literally follow every single workout they post. And if you tried your hardest and you're still kind of new at this, you will make gains if you follow the right people. Yeah. Yeah. As long as you're following the right people with like the basics, that's the most important. Um, so that's a good point. So like, like we said, like really finding for each single day that you're going to the
lifts in the very beginning that's you're going to be your focus with your progressive overload and then you can go to Instagram if you need some inspo for like those accessory things you want to work on because going to the gym should always be fun you should never be like oh I don't want to do this like find exercise that like you're excited to do in the gym when you get there that day like and that can totally be found on Instagram like I still do that like I go to Sammy Sweeney's Instagram all the time right and I save a bunch of her stuff because I'm like
I love her workouts. I love her accessories that she does. So that's how I get a lot of my inspo for my workouts. It's normal. People do it. Sometimes I like to get inspo because the gym got a new machine. Or I go to a new gym, and there's some new machine there. Guess what? I love the gym. I'm not not going to do a new machine that I think is so cool and fun to do, and I want to try just because I have to do progressive overload. I wrote in here, I wrote the most efficient way, if you have some...
insane like competition level goals, keep a program for months, never change it. Yeah. But to be attainable is to like enjoy what you're doing. Yeah. No one wants to like, I would feel so bored to go to the gym and hate what I'm doing. Yeah. So bored. Like my leg day, I wasn't feeling it. I still do the same basics for my glute day, but I switched up how I do them. I went from doing barbell RDL to a machine RDL. I switched up my back squat. I did...
Because guess what? I was bored. And for my own fun and loving the gym, I'd rather switch it up. And challenging yourself with new moves does have its purpose. That is a way to progress, is trying something new, challenging your body. You know, not every day. I mean, some people say, like, you need to shock your muscles. No, I'm not saying that. I'm just saying it's cool to do new things. There's no reason to not get good at doing new
Yeah. It's not a bad thing. Another form of progressive overload that we didn't really touch on either is like your workout split as well. Right.
Another thing too is we have changed our workout split quite a bit. Not quite a bit. That's kind of dramatic. Maybe like four times this whole entire year. Maybe three times this entire year. Oh, the entire year, yeah. Yeah, within the entire year. But like make sure you are definitely changing that up as well because there are going to be parts of your body that you do want to put as a vocal point. And for me right now, I'm kind of doing like everything because I'm bulging. But let's say your big focus point is going to be upper body and you only can work out like five days a week. You're going to be wanting to do like –
three full like upper body days and then not full upper bodies but you're gonna be wanting prioritize upper body by doing that more often than doing the lower body right if that makes sense so just make sure you're like structuring your week of workouts based on what your biggest priority is also just going from those more beginner working out splits to the more advanced ones you know if you're doing a full upper body day a lot of your muscles are getting a lot of time to relax if you're going back and forth between like push and pull
If you start going into like, let's say push pull, you are fatiguing your upper body on like a push day versus like a total upper body day. If like half your body is resting, it's just different challenges or like a leg day doing a quad focused leg day over like a purely hamstring focused leg day that that does get more challenging rather than going to the gym and doing like full body. Yeah. And obviously there are the people that like don't have, um, you know, as much days to get into the gym, um,
Six days a week, but if you can only get into the gym maybe four or five days a week, make sure you are at least hitting each muscle group twice a week. You can structure it however you want. There are so many different ways you can structure it, but as long as you are hitting each muscle group twice a week, like the big muscle groups, I'm not going to say triceps twice a week. Rear delts. Yeah, like rear delts twice a week. No, I mean like full back delts.
Full chest, like, full shoulders, like, not specifically, like, small muscle groups, but you guys get the point. Yeah, and moral of the story, progressive overload, as long as you are challenging yourself each time you get in the gym, you're probably okay. And I don't think there needs to be much stress on the literal exact signs and numbers. Yeah, like, Taylor and I are not going into the gym with a notebook with, like, percentages written down, like...
Rep sets written down. Like we honestly, we obviously take it seriously, but we don't take it that seriously. Right. Because the gym is fun for us. Like it's fun. It's not, you know, for some people it's competition prep. They're training for power lifting. They're training for bodybuilding. They need to be like that. We don't. Yeah. As long as you, like at the end of the day, as long as you are really, really pushing yourself and challenging yourself and going till near failure with like the first three lifts,
you're gonna be okay like you really are like as long as you do that I promise you you will see results but if you're going to the gym and just going through the motions you know picking up a weight doing 10 reps but no you could probably have done like 10 or another five more and you're walking away from it you're not going to see the results you're you're looking for yeah and even if you're not following a program at least follow like a split you don't want to just be like
Changing everything every single week. I mean, yeah, you don't need to stick to the same exact workout programming for months and months, but you should follow some sort of at least structure and split. If you're going in there just every day this week is full body and this week is push-pull and this week is cardio only, that's where you're going to get messy. Yeah, exactly. So obviously take everything we say with a grain of salt and just really push yourself, work hard, and...
You'll see the results you want to see, but obviously food is another topic of ours. Oh, yes. That's another whole episode, okay? But every piece of gym advice ever ends with, if you're not eating right, you can throw everything we said away in the garbage. Literally. Yeah, if you're not eating right, just forget you heard any of this and go fix your food. Yeah. I literally posted a reel today talking about this. I did my one-year bench transformation, and I was like,
If you, like, if you literally think you're eating enough and you are training every single day in the gym and you're not seeing the results, you're probably not eating enough. So, hate to say it, break it to you, but that's the moral of the story. The bench video that I made, what I planned on making was comparing my bench last time I was home to my bench now, but I deleted the video because my bench was so bad and I wish I kept it because...
115 for three was a struggle for me. 115 right now is like six, seven. But for three that day, oh my God, I couldn't get it. I was so annoyed. And I wanted to use that as a transformation of like, look what happens when you're on top of your eating. Yeah. Like I wanted, I'm like this, this is me when I was traveling and not on top of my eating. And this is me when I'm on top of my eating. So if you're always eating like trash, like,
Like, look at the difference. Like, a struggle for three, and then I'm eating on top of my macros for two weeks, and I'm getting it for six and seven. Mm-hmm. That's crazy. Yeah, it is. So...
I don't know, man. We obviously, if you guys haven't and you're newer to our episodes and haven't really been up to date with every single one of them, you just kind of listen to ones you find interesting here and there. Go listen to the Bulking 101 episode. That is super helpful and obviously one of our first ever ones on how to track macros if you need more information on any of that. Right. We have the how to, it's called Tracking Macros 101. Yeah. Or F Tracking Lettuce is I think the thing in the beginning. Yeah.
We have kind of an episode on why we track macros and how we don't, it's not disordered to us and it really helped us. We have an episode on that. Just go to the beginning for those and the F dirty books. Those are going to be really beneficial for you. Exactly. Right. So this was a bit of a shorter episode. Um, not too short, but I think it was very informative. I agree. And I hope they can all take this, get into the gym this week.
Power through and be the bad bitches you are. Yes, and this week is actually, this is coming out, it's like Christmas. Yeah. Almost Christmas. Yeah. Merry almost Christmas. Yeah. Happy week of Christmas. Yeah. Enjoy the holidays. Enjoy it. Have fun. Don't freaking worry about your writing in your notebook the week of Christmas. Yeah, I know. Have fun. Bye, guys. We love you. Bye. Bye. Bye. Bye. Bye.
See you on Friday.
