Release Your Brakes! - A Fastlaner's Guide to Optimal Energy, Focus and Health for Maximum $$$

[PureA]

I like this post. Some different info than I've read.

Curious what you think about my recent blood work. I'm 42. Testosterone levels were decent. Free testosterone was very low.

I was tested because I noticed a gradual decrease of energy and muscle recovery over the past five years. I am very physically active. I'm on my feet, lifting and moving for 10+ hours per day and lift weights 1-4 times per week depending on how my body feels. I no longer fully recover and have low energy in my down time.

Thanks for the thread!

I would take a guess your SHBG is high? Your test is likely bound up. Endo's are obsessed with total levels (764 in your case) but the free T is what's active in the body and what really matters.

You could try boron 9mg a day to lower the SHBG if indeed it is high. Other causes could be restricting carbohydrates too much, overtraining, or too much alcohol.

I've seen guys in this position try to manage it or go on replacement if they feel like they are delaying the inevitable.

 

[neoanderson]

Thanks a lot for putting together a detailed and most informative post. Loved it!

 

[N.S.]

80/20 lifting routine:

Full Body A:

Shoulder Press 3 sets (8-10 reps) (machine > smith > DB > BB)
Lat pulldown / pullups 3 sets (8-10 reps)
Trap bar deadlift 2 sets (6-8 reps)
Reverse Chest Fly OR Bent over fly 3 sets (10-15 reps)
Cable rope push downs 3 sets (10-12 reps)

Full Body B:

Incline chest press 3 sets (8-12 reps) (machine > smith > DB > BB)
DB Lateral side raises 3 sets (8-12 reps)
Back Cable Row 3 sets (8-12 reps) (Cable > machine > BB)
Leg Press 3 sets (8-12 reps)
Bicep Curl 3 sets (8-12 reps)

Pick a weight you can do for the lower end of the rep range e.g. 8 in 8-12.
Keep using that weight until you can do the higher end of the range (12).
Move up weight. Repeat.
THAT'S IT.

Thank you @PureA - such a useful thread!

Quick question.

When you use ">" above, does it mean "is greater than" i.e machine is better than smith machine is better than dumbells, or does it signal progression i.e. start with normal machine, move to smith machine, then dumbells etc?

I'm looking forward to trying these workouts this week. I love the simplicity of the progressive overload! It will be much less of my time spent on recording lots of reps, ranges etc

 

[N.S.]

It means greater than in this case.

Some of the reasons being:
1. Lower injury risk
2. More stability = more output = more growth potential
3. Less CNS fatigue
4. Less setup time

Awesome. Yes definitely looking to be as efficient as possible with CNS fatigue and TIME.

I'm lifting without a PT now for the first time, and at the risk of this coming across as rich people's problems (it basically is) I was actually thinking of hiring a trainer again just so I have someone to set up / tear down my bars and do my programming, saving me both time and thinking.

I have v good form (because I trained a bunch with a PT), but still minimising injury risk is a real thing as the consequence of injury will be super inconvenient.

And also a PT is going to want me to FEEL like I've worked, and so wants to tire me out - same psychology as to why washing up liquid / shampoo bubbles up and lathers - it doesn't need to in order to clean, but it makes us FEEL like it's doing something. Just highlighting a small but significant conflict of interest there (minimising CNS fatigue vs a PT 'proving' their worth).

It's a bit nuanced - and of course training with a competent PT is miles better than not training at all or training dangerously / haphazardly - but it is still sub-optimal for my goals (max results, with the least time and complexity possible) whereas what you've outlined seems like a better fit.

Anyway thanks for clarifying, much appreciated and I'm excited to move my training back to the machines!

 

[N.S.]

A CGM would be great. That way you can see how you react to foods and amounts (everyone has a different response) and you can correlate how you feel with levels. On top of this you will be able to see in hard data the effect of things like taking a 10 min walk post meal having a radical effect on blood sugar control (2x effective as diabetes drugs).

To give you a real example with my Oura. When I eat perfectly I get a HRV (heart rate variability - great metric for overall body stress) of 200. If I start eating foods that don't agree with me perfectly I instantly see the dip to 130/140. The more I punish my body the lower it goes. It's not perfect, but useful to have to bring awareness of your bodies response to food/drugs/alcohol etc.

Man I keep thanking you @PureA - this post reminded me to get a CGM for 30 days, super interested in the data both via that and how the implemented changes from it show up in my Oura data over time

 

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[PureA]

Machine > smith > DB > BB sounds counterintuitive and more risky than the reverse for people starting out.

I'd rather see someone start with with free weights so that they are building up stabilizing muscles at the same time. It sounds like it would be a worst-case scenario for someone to make gains on a machine and then make the shift to barbells - they are now full of imbalances on top of not learning proper form in the beginning, can increase risk of injury.

E.G., learning to bench the bar with proper form and then progressing to 135 is both safer and more efficient than getting to 200 on a machine and then shifting to say a 135 or 155 bench. Likewise, there's not much in terms of average gym machines that translates to how effective and efficient a free weight squat is.

Sure, a few sessions on machines and getting comfortable with the gym might be ok... But if someone is an absolute beginner with no foundation at all and no knowledge, they need a personal trainer, not a machine.

Around 1% of PTs are actually competent and thats being generous, additionally as a beginner distinguishing the difference is basically impossible.

What are these mysterious stabilising muscles that magically get worked when I touch a barbell but get 0 stimulation from a machine? and why is it good to train my 'stabiliser' muscles anyway? Take bench for example, stabilised by lats and rear delts. I train them directly already with 100x better stimulation.

People have used this statement to justify squat/bench/deadlift for years without any knowledge or background. I think there is this imaginary phenomenon where by using a machine vs a barbell for a bench press that I'd be left with a strong chest, triceps, shoulders, but 100s of weak 'stabilisers', and they might snap into 2 pieces at any moment. This just isn't the case. Get strong on a machine and stabilisers will be plenty strong.

Pasted from above we avoid barbells for the following:

1. Lower injury risk
2. More stability = more output = more growth potential (aka BETTER results)
3. Less CNS fatigue
4. Less setup time

 

[PureA]

I've been trying to cut for some time while also hitting the gym. Actually following the Kinobody program. It's been working great, when I actually follow it (I miss a lot of the workouts). My biggest issue recently has been that I've joined a swim team again and now I have no idea what my calories should be - it was easier to get my body fat lower when I was less active. Any tips on that?

Kinobody is great.

Why do you miss workouts? Adherence is king, I'm happy to program something custom for you that you enjoy/like to ensure that you complete more workouts, these things add up over time.

You say you are more active but finding it harder to lose weight? How so? I wouldn't try to compensate for calories that you used swimming. The total is likely around a heaped spoon of peanut butter.

Let me know your height, weight, age and I can help you find an accurate calorie number to work off too.

 

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[PureA]

I have a gym membership but working out at home saves me so much more time and there’s less hassle since I don’t have a car.

Can y’all critique my homemade Perchboy program?

The equipment I have is:
-2 adjustable dumbbells
- pull up bar
- dip bar
- 30 lb kettlebell
- resistance bands
- ab roller

A: Dips 8-12, skull crushers 3x8-12
B: dumbell rows 3x8-12, bicep curls 3x8-12
C: dumbell shoulder press 3x8-12, lateral raises 3x15-20
D: Bulgarian split squats 3x5-8, plank, ab roller

Thought I’d throw in a shoulder day since i got woman shoulders but I’m tryna look like Hercules.

It's gonna be hard to make any progress with home equipment like that, it can be done, you're just making it harder on yourself.

If it takes you less than 30 mins to get to the gym, I would do that. 2-3x week is fine.

 

[Guest-5ty5s4]

I have a gym membership but working out at home saves me so much more time and there’s less hassle since I don’t have a car.

Can y’all critique my homemade Perchboy program?

The equipment I have is:
-2 adjustable dumbbells
- pull up bar
- dip bar
- 30 lb kettlebell
- resistance bands
- ab roller

A: Dips 8-12, skull crushers 3x8-12
B: dumbell rows 3x8-12, bicep curls 3x8-12
C: dumbell shoulder press 3x8-12, lateral raises 3x15-20
D: Bulgarian split squats 3x5-8, plank, ab roller

Thought I’d throw in a shoulder day since i got woman shoulders but I’m tryna look like Hercules.

It's gonna be hard to make any progress with home equipment like that, it can be done, you're just making it harder on yourself.

If it takes you less than 30 mins to get to the gym, I would do that. 2-3x week is fine.

The hardest part is going to be stopping every 5 minutes to un-jam those adjustable dumbbells.

 

[m0ntilla21]

@PureA This is PURE GOLD.

Thanks for taking the time to write this post. PureAwesome

I resonate SO much with you and can't be more alligned. I admit I just agree 100%. I mean 100%.

I came to be a freaking nerd on diet and sleep and got to the very same conclussions, not even sure what to add. You made a perfect summary of the most important aspects.

In my case, the thing I am always kind of short is lifting at the gym.

I do exercise, I love sports, been a football player all my life and now I play tennis everyweek. Anyways, I know I should be lifting by this time (32 years old) but I can't get myself to do it.

My mental barriers are:

1. I work at home, value my time maybe a bit too much. Also, I got to hate commuting at my first and only 1 year job. So going to the gym feels like losing 30 minutes just commuting... + 1 hour lifting.

2. Because of my genetics, I have always been in good shape, and I only need little bit of sport and some cardio (at home?) to maintain it.

3. Becasuse number 2, I think I can get 80% of the lifting benefits (With the exception of getting hyper-strong) just by doing some 10minutes HIIT at home.

4. I tried it for 2-3 months some time ago and found lifting just plain boring (in comparison to playing football or tennis)

What's your take on this?

Inside me there is a voice that compells me to lift but I just don't.

How the hell can I take myself to lift?

 

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[EngineerThis]

@PureA This is PURE GOLD.

Thanks for taking the time to write this post. PureAwesome

I resonate SO much with you and can't be more alligned. I admit I just agree 100%. I mean 100%.

I came to be a freaking nerd on diet and sleep and got to the very same conclussions, not even sure what to add. You made a perfect summary of the most important aspects.

In my case, the thing I am always kind of short is lifting at the gym.

I do exercise, I love sports, been a football player all my life and now I play tennis everyweek. Anyways, I know I should be lifting by this time (32 years old) but I can't get myself to do it.

My mental barriers are:

1. I work at home, value my time maybe a bit too much. Also, I got to hate commuting at my first and only 1 year job. So going to the gym feels like losing 30 minutes just commuting... + 1 hour lifting.

2. Because of my genetics, I have always been in good shape, and I only need little bit of sport and some cardio (at home?) to maintain it.

3. Becasuse number 2, I think I can get 80% of the lifting benefits (With the exception of getting hyper-strong) just by doing some 10minutes HIIT at home.

4. I tried it for 2-3 months some time ago and found lifting just plain boring (in comparison to playing football or tennis)

What's your take on this?

Inside me there is a voice that compells me to lift but I just don't.

How the hell can I take myself to lift?

If you like sports it’s probably because of the competitive nature and peer pressure. I bet if you had a gym buddy it would be fun, and you’d push yourself a lot more. I feel the exact same as you.

 

[m0ntilla21]

If you like sports it’s probably because of the competitive nature and peer pressure. I bet if you had a gym buddy it would be fun, and you’d push yourself a lot more. I feel the exact same as you.

You nailed it, I am a crazy competitive haha and totally agree thst a gym buddy would help A LOT.

I still didn't put a lot of effort finding one... maybe because of the others mental barriers I mentioned before.

You said that you feel the same... did you manage to finally solve it?

 

[EngineerThis]

You nailed it, I am a crazy competitive haha and totally agree thst a gym buddy would help A LOT.

I still didn't put a lot of effort finding one... maybe because of the others mental barriers I mentioned before.

You said that you feel the same... did you manage to finally solve it?

Nope! I need a gym buddy too, and frankly to join a gym haha.

 

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[Menery]

80/20 lifting routine:

Full Body A:

Shoulder Press 3 sets (8-10 reps) (machine > smith > DB > BB)
Lat pulldown / pullups 3 sets (8-10 reps)
Trap bar deadlift 2 sets (6-8 reps)
Reverse Chest Fly OR Bent over fly 3 sets (10-15 reps)
Cable rope push downs 3 sets (10-12 reps)

Full Body B:

Incline chest press 3 sets (8-12 reps) (machine > smith > DB > BB)
DB Lateral side raises 3 sets (8-12 reps)
Back Cable Row 3 sets (8-12 reps) (Cable > machine > BB)
Leg Press 3 sets (8-12 reps)
Bicep Curl 3 sets (8-12 reps)

I can relate very much to CNS fatigue.

I have been looking for a different workout routine for some time now because deadlifts and squats make me feel completely tired for 1.5 days.

I'm currently doing: 3x weak, alternating full-body workouts and 2 days of weekend rest.

A:

- 3x8 deadlift
- 3x8 pull ups
- 3x8 should press (DB)

B:

- 3x8 squats
- 3x8 bench press (BB)
- 3x8 row (machine)


I want to give this a shot.

A couple of quick questions:

- Reverse Chest Fly:
Machine? Cable? DB?

- How many minutes of rest between sets?

 

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[PureA]

I can relate very much to CNS fatigue.

I have been looking for a different workout routine for some time now because deadlifts and squats make me feel completely tired for 1.5 days.

I'm currently doing: 3x weak, alternating full-body workouts and 2 days of weekend rest.

A:

- 3x8 deadlift
- 3x8 pull ups
- 3x8 should press (DB)

B:

- 3x8 squats
- 3x8 bench press (BB)
- 3x8 row (machine)


I want to give this a shot.

A couple of quick questions:

- Reverse Chest Fly:
Machine? Cable? DB?

- How many minutes of rest between sets?

Use what you have for the rear delt work. Whichever you prefer is fine, the difference is minimal.

For rest 2-3 mins has been shown for best results. Some people like shorter rests though. Up to you, won't make that much difference in the grand scheme as long as its above 90 seconds or so.

 

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[wade1mil]

Get your hormones checked fellas. Happy to read blood work if you want a second opinion (I am a nerd, not a doctor, I have no qualifications).

I like this post. Some different info than I've read.

Curious what you think about my recent blood work. I'm 42. Testosterone levels were decent. Free testosterone was very low.

I was tested because I noticed a gradual decrease of energy and muscle recovery over the past five years. I am very physically active. I'm on my feet, lifting and moving for 10+ hours per day and lift weights 1-4 times per week depending on how my body feels. I no longer fully recover and have low energy in my down time.

Thanks for the thread!

 

[wade1mil]

I would take a guess your SHBG is high? Your test is likely bound up. Endo's are obsessed with total levels (764 in your case) but the free T is what's active in the body and what really matters.

You could try boron 9mg a day to lower the SHBG if indeed it is high. Other causes could be restricting carbohydrates too much, overtraining, or too much alcohol.

I've seen guys in this position try to manage it or go on replacement if they feel like they are delaying the inevitable.

I didn't have SHBG tested, so I'll order another test. The symptoms sound somewhat accurate. I wasn't restricting carbohydrates, although I was somewhat restricting calories at the time. I haven't drank alcohol in years, but it could be overtraining. I do have some issues with my liver though. Replacement is something I've thought about more recently, but I wanted to check some other options first. Thank you for your feedback!

 

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[PureA]

I didn't have SHBG tested, so I'll order another test. The symptoms sound somewhat accurate. I wasn't restricting carbohydrates, although I was somewhat restricting calories at the time. I haven't drank alcohol in years, but it could be overtraining. I do have some issues with my liver though. Replacement is something I've thought about more recently, but I wanted to check some other options first. Thank you for your feedback!

No prob. Happy to help.

Liver issues are another thing that can play with SHBG, so you might have your answer there.

 

[The Janitor]

Do you have any different recommendations for someone who wants to GAIN weight instead of LOSING weight(specifically muscle mass)? Or would everything you already recommended remain the same.

 

[Panos Daras]

Too much information! I got my wiener stuck in the refrigerator.

 

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[The Janitor]

You will gain weight (muscle) as a result of progressively overloading (doing more weight and/or reps than last time) your workouts (the workouts I give will get you 95% there) plus adequate protein (g/lb of goal weight) plus at least maintenance calories if you are a beginner (find a calculator online, there's plenty) or small calorie surplus (200-300) if you are 5+ years deep. The industry loves to make it more complicated than this, it's not.

That being said, if gaining muscle were your top priority I would go about things in a slightly different way. This post is for getting 95% of the way there whilst putting life/business first. Getting maximum health and fitness in as little time as possible.

Fair enough. Your recommendations simply didn't seem very optimal for weight gain/maintenance. Cardio 3x a week for weight gain while fasting in the morning until noon? Sounds ultra-productive, but horrible for any skinny guys.

Also how would you maintain calorie surplus while avoiding excess carbs?

 

[Johnny boy]

gold

 

[Menery]

Do you recommend or have objections against doing the workouts in a fasted state (16/8 intermittend fasting)?

 

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[PureA]

Do you recommend or have objections against doing the workouts in a fasted state (16/8 intermittend fasting)?

Not at all. Go for it.

 

[Funky Monkey]

Love this post as a fellow fitness nerd.
Is this what you did to get to your physqiue or did you do more volume + higher calories? (Asking because I assume you wrote this post to completely maximize health and mental clarity rather than bodybuilding)

 

[PureA]

Love this post as a fellow fitness nerd.
Is this what you did to get to your physqiue or did you do more volume + higher calories? (Asking because I assume you wrote this post to completely maximize health and mental clarity rather than bodybuilding)

I'm in the gym every other day at the moment with cardio on the off days. Just because I love to exercise and clearing my mind.

Volume was higher initially, but if I knew at the start what I knew now it would've been a lot less.

With calories, people go OTT with a surplus IMO. Why spend half the year fat and then half the year on a strict diet? If I had my time again I would've eaten around maintenance the whole way, which I've been doing for the last 3 years or so.

 

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[MitchC]

You've nailed it. PTs job is mainly to get you to 'feel' like you've worked out or like you're getting results. Mostly that means doing sub optimal shit 99% of the time. Best of luck on your journey, feel free to reach out if you need help with anything.

It’s also a big generalisation

Just find a good pt that can help you with your specific goals

I have mine for exactly the reasons he listed

They do my programming so I don’t have to think and they keep me accountable

Most pts are shit though

Oh good post by the way, really good. Definitely some food for thought in there. Am I training too much and fatiguing myself, and am I eating the right amount of carbs were my main takeaways.

I avoid a lot of foods and just stick to one’s that agree with me already, but I do wonder if it’s more the carb amounts than the foods I have a problem with.

Is it a good idea to get a blood sugar monitor or something? I can’t imagine the whoop bands and aura rings are much help? Maybe I underestimate them

 

[Choate]

Machine > smith > DB > BB sounds counterintuitive and more risky than the reverse for people starting out.

I'd rather see someone start with with free weights so that they are building up stabilizing muscles at the same time. It sounds like it would be a worst-case scenario for someone to make gains on a machine and then make the shift to barbells - they are now full of imbalances on top of not learning proper form in the beginning, can increase risk of injury.

E.G., learning to bench the bar with proper form and then progressing to 135 is both safer and more efficient than getting to 200 on a machine and then shifting to say a 135 or 155 bench. Likewise, there's not much in terms of average gym machines that translates to how effective and efficient a free weight squat is.

Sure, a few sessions on machines and getting comfortable with the gym might be ok... But if someone is an absolute beginner with no foundation at all and no knowledge, they need a personal trainer, not a machine.

 

[Choate]

Around 1% of PTs are actually competent and thats being generous, additionally as a beginner distinguishing the difference is basically impossible.

What are these mysterious stabilising muscles that magically get worked when I touch a barbell but get 0 stimulation from a machine? and why is it good to train my 'stabiliser' muscles anyway? Take bench for example, stabilised by lats and rear delts. I train them directly already with 100x better stimulation.

People have used this statement to justify squat/bench/deadlift for years without any knowledge or background. I think there is this imaginary phenomenon where by using a machine vs a barbell for a bench press that I'd be left with a strong chest, triceps, shoulders, but 100s of weak 'stabilisers', and they might snap into 2 pieces at any moment. This just isn't the case. Get strong on a machine and stabilisers will be plenty strong.

Pasted from above we avoid barbells for the following:

1. Lower injury risk
2. More stability = more output = more growth potential (aka BETTER results)
3. Less CNS fatigue
4. Less setup time

The threshold for competence and success as a PT is as much as is needed to improve their clients' lives while mitigating the risk of injury. Not every small town PT needs an elite training background in order to help 63 year old Kathy maintain mobility and flexibility as she enters retirement; nor to help 18 year old fastlane hopeful Thomas understand proper form. As an aside, it's sort of short sighted to disregard 99% of their profession while pushing anecdotal, generalized advice.

The biggest risk with machines is creating muscular imbalances in the long term that increase the risk of injury. They don't mimic our body's natural movements. Getting to a 500 pound leg press is going to leave someone with a lot more training to 'catch up' other parts than getting to a 185 pound squat will.

I think it's fine that you largely avoid barbells (you do practice what you preach, right?) but ultimately:

1. Lower initial injury risk is offset by long term injury risk or more time training
2. The more stability = more output = more growth potential equation is a bit of a fallacy, isolation exercises aren't equal to compound movements and raw output isn't the only factor for sustainable growth
3. Less CNS fatigue is more of a factor of how you train, how often you train, and your diet and sleep
4. Less setup time is arguable because you can load up a squat rack with 2 plates much faster than you can load up a leg press with 8

 

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[PureA]

The threshold for competence and success as a PT is as much as is needed to improve their clients' lives while mitigating the risk of injury. Not every small town PT needs an elite training background in order to help 63 year old Kathy maintain mobility and flexibility as she enters retirement; nor to help 18 year old fastlane hopeful Thomas understand proper form. As an aside, it's sort of short sighted to disregard 99% of their profession while pushing anecdotal, generalized advice.

I've spent 12 years in gyms everyday and I've seen 3 or 4 PTs that know what they're doing - not great odds. Taking your examples, the issue is that you learn a risky movement, incorrectly, for no upside, why would you do that?

Nothing is wrong with bench/dead/squat - they are great exercises. It's just that they've been preached religiously with little understanding and their are far better choices if you have options. Can these lifts get you to your goals? Sure. Are they they best choice? Not in 99.9% of cases.

The biggest risk with machines is creating muscular imbalances in the long term that increase the risk of injury. They don't mimic our body's natural movements. Getting to a 500 pound leg press is going to leave someone with a lot more training to 'catch up' other parts than getting to a 185 pound squat will.

Complete nonsense. If I use a chest press machine vs a bench press what muscular imbalances am I causing? With your leg press example, what are these mysterious unnamed 'other parts' that are going to have to catch up? They don't exist. If you leg press 500lbs, you are fine, you are strong. It's the same movement pattern, there is nothing magical (or natural) about having a 300lb barbell on your back. It's resistance loaded on the same movement pattern in a far safer way.

I think it's fine that you largely avoid barbells (you do practice what you preach, right?) but ultimately:

1. Lower initial injury risk is offset by long term injury risk or more time training
2. The more stability = more output = more growth potential equation is a bit of a fallacy, isolation exercises aren't equal to compound movements and raw output isn't the only factor for sustainable growth
3. Less CNS fatigue is more of a factor of how you train, how often you train, and your diet and sleep
4. Less setup time is arguable because you can load up a squat rack with 2 plates much faster than you can load up a leg press with 8

1. There is long term injury risk for picking safer movements? Hmm.
2. I'm not talking about isolations. I'm talking about machine chest press vs barbell bench press. The more stable your body, the more output it can give. It puts you a position to put more total work on the muscles you are trying to work = more growth (and less fatigue!)
3. CNS fatigue is generated by poor exercise choice and sub optimal programming. The term is stimulus to fatigue ratio. As an example... do a set of squats to near failure. Tell me how you feel? Now do a set of leg press to near failure. Way more stimulus for the quads with less than 50% of the fatigue of a heavy squat set.
4. I'm talking about jumping on a machine and putting a pin in correct weight vs loading and unloading heavy barbells constantly (for worse gains).

I completely empathise with your position, I would be having this same discussion 5 years ago.