Barbell Medicine Q&A pt. 3: Hypertrophy, Protein Shakes, Conditioning

Barbell Medicine Seminar Sacramento, CA: www.barbellmedi...
This Q&A segment is from the Barbell Medicine Seminar in San Antonio, TX - September, 2017
Q1: 0:51-3:30 Laminectomy. What do I do about my neck pain?
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Q2: 3:32-4:59 Should I drink a protein shake before bed to trigger muscle protein synthesis?
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Q3: 5:00-6:51 How do you combat misinformation?
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Q4: 6:52-12:02 How do you balance strength training and conditioning?
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Q5: 12:03-15:00 "I only lift recreationally. How likely am I to screw this up?"
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Q6: 15:00 - End: Is there an ideal rep range for Hypertrophy"
Follow Jordan Feigenbaum on IG @jordan_barbellmedicine
Follow Austin Baraki on IG @a.z.b

[@davidt.2726]

absolute legends. There are very few doctors that lift and that understand lifting like these two

[@mirumo8442]

Don't understand why people disregard what alan is trying to do. People ask questions which Alan has covered numerous times over and over and over. He has come up with so many videos in order to explain or put in his way what he knows up for us for free. There is a limit to how much he knows though. Questions that may vary out of his league or he doesn't feel too confident on answering the information we need, he finds ways. He brings up people who are actually well informed of the questions he can't surely answer while providing videos of his own too. He's just giving us information from a different perspective FOR FREE. FOR FREEEEEEEEEEEEEEEEEEEEEEEEE.

[@TiberiusStorm]

It's human nature. When you pay for something, you are now invested in more ways than one. I have had to stop myself from wanting to go to a physiotherapist when I have clearly watched videos online showing the exact exercises they'll give me for a fee!

[@notsosecretsnacker5218]

@@TiberiusStorm learning how to take care of yourself and how to manage your own pain is so much better than relying on a therapist. I love this channel

[@hhill5489]

"A flu just needs to come along" lol

[@NarimanMirzaei]

Unlike "Ask Rip" videos these Q/A sessions are very informative. Thanks.

[@digitalsublime]

But is fun to watch "Ass rip"

[@TheLouisianan]

but I wanted to learn about climate science

[@RohannvanRensburg]

Why are so many of these comment sections so snarky? They put out good info but half the commenters sound like Rick and Morty fans

[@clockywork]

The timestamps are a huge help. Thanks Alan

[@toopkarcher4941]

If I fuse all my vertebrae I can deadlift without a rounded back right?

[@sankalp7135]

Toopkarcher you should be my chiropractor

[@grizzlymanverneteil4443]

Do it

[@tahoangnhat]

Jordan should let Austin talk more

[@jordanbomb32]

Nhat Ta he's not holding his hand over his mouth.

[@tahoangnhat]

both are extremely knowledgeable but since Austin rarely do Instagram live stream I prefer hearing more from him *his voice is nice*

[@unnaturalatrophy8073]

@@tahoangnhat stop being a soyboi

[@fabiotieri3155]

Can't tell if it's an engine or a death metal drumset in the background.

[@Qwerty_789]

weightlifting effect on penile length next please and thank you

[@StewIsBest]

But if you conventional deadlift and low bar women will perceived you penis to increase in girth by 22.74%.

[@Watcher4187]

Lifting weights will increase your leg size which results in your penis looking smaller in comparison.

[@JackgarPrime]

Adam Bean But developing stronger glutes gives you better thrust.

[@TheLouisianan]

If you can't overhead press your girl 5x, you need to go back to the gym

[@raycorrigan3297]

TheLouisianan or she needs the gym

[@user-jq1gd3of3s]

Hi Allen I'm a big fan and subscriber of you living in South Korea! Your videos always help me hugely. Before meeting you, I worked out with bad personal trainer from your point of view. Thanks for letting me know happiness of barbell movement. If I have any chances to go America, I'm gonna go to meet you :-)

[@JackgarPrime]

That answer about protein shakes before bed made a happy. It's a couple hours before I'm going to bed, and I just had one before watching this.

[@retardedEDWARD]

Damn Clegane Sandor is super smart

[@AMowrey]

I like the progression your video style/content has taken. Kind of similar to what's mentioned in this video, it's nice to see someone come across new/accurate/beneficial information and adjust what they teach accordingly, instead of clinging to what they're used to. I appreciate the fluidity of your knowledge base, it's always really helpful and informative to my training.

[@LivingTheLifeRetired]

Great series. Thanks for sharing.

[@smigollogims]

thanks you Alan ;)

[@BrianDBacon]

Anybody here in 2021 hear at the 5:30-6:30 mark where Dr. Feigenbaum talks about bringing a flu in here to get rid of the older way of thinking?

[@garrettturbett593]

“European people are smaller than we are...” Riiight.

[@riz8822]

Smaller = Not as fat

[@DJHEV]

The great debate, M.Isratel v. BB Medicine

[@brois841]

What's the debate? They espouse the same methodologies...

[@BarbellMedicine]

Dennis D we actually had him on our podcast last week.

[@jl3977]

Hey Alan, would you recommend high-bar squats for a person with a short torso, long femur, and long tibia? When I bring my leg up towards my chest, my knee actually comes up towards my chin, to give some perspective. I've recently started low-bar squatting because I was concerned about the longevity of my my knee health, but now I'm concerned about maintaining a good lower back position, considering how I have to lean so far forward to reach parallel depth. EDIT: just thought about how a wider stance, and greater hip flexibility might be a solution

[@Dirtkid98505]

I'm built the same way I found low bar works but you may be trying to emulate how others do it. Take the basics find where mid foot is and keep the bar there and the shins don't have to stay extremely vertical.

[@arthursimsa9005]

4:03 "I would have a protein shake 3 hours....... bed." What does Jordan say here? Is it 3 hours after dinner or 3 hours before getting to sleep?

[@kevinblank1481]

Arthur Simsa ...later before going to...

[@isaacstetson5720]

He said prior if you listen closely prior to going to bed

[@crammyhandleman7672]

Feigenbaum's forearms are ridonkulous. 100% a secret bodybuilder bro.

[@grahamstephenson1505]

European people are smaller, not as fat you mean? The Dutch are the tallest people in the world are they not.

[@VladDTeach]

thiner bones yes.. Biggest guys here get dwarfed by teenage american lifters

[@Halbared]

Western Europeans are normally bigger. Ted Baker make slim fit shirts. THey're not for lifters.

[@c5vette170]

Alan ever heard of OGUS 753?

[@ivandelac764]

"Is there an ideal rep range for Hypertrophy?" Well, it turns out as my reserch progresses that it VASTLY waries depending on person to person, but on AVERAGE its arround 25-42 sets of 8-15 reps (depending on the muscle built,size,function and non-training activity) per week. Again, there is no good reserch done here,so your best option is to experiment and try to figure out what works for you best.

[@BarbellMedicine]

Ivan Delac no it doesn't and this has been thoroughly vetted in published research. It varies by training level and history and most people fall into one of 4 categories

[@signs80]

It has been studied pretty thoroughly and basically most people react very similarly to 5 rep ranges as they do to 12 rep ranges. It's something like a 5-10% difference

[@ivandelac764]

Not really, you can't count roided athletes as reliable studies or 4 week long studies. So,yeah... if you can send me a study about that toppic and I can't "debunke" it I'd be amazed.

[@signs80]

Here strongerbyscience DOT COM/hypertrophy-range-fact-fiction/

[@ivandelac764]

thx, I'll read it.

[@LAGman91]

I took up the new e-book Dr. Baraki and Dr. Eichenbaum published, The Bridge. I have read all of it and acquired all the knowledge but I get confused when it comes to the actual execution of the program, for example 5 reps @ 6, 5 reps @ 7, 5 reps @8 x 1 set. How is this executed? or in other cases 5 reps @ 6, 5 reps @ 7, 5 reps @8 x ""2 set"" instead of 1. Thank you.

[@brois841]

LAGman91, if the RPE is ramping, you can many times keep the sets same weight across. So just treat it as a 3x5 and ensure that on your LAST SET you have 2 in the tank. It's a way to ensure you aren't maxing out.

[@LAGman91]

This is what I did on my day 1 but I felt I did it wrong, I kept changing the weight cause for me pre 6 on set 1 was 225, pre 7 on set 2 was 240 and pre 8 on set 3 was 250. What do I do when the program says 2 sets? Please get me through the whole thing, let's assume my 1 rm (10 pre) is 315, how do I treat 5 reps @ 6, 5 reps @ 7, 5 reps @8 x 1 set OR 5 reps @ 6, 5 reps @ 7, 5 reps @8 x 2 sets?

[@brois841]

Use this to convert RPE to %'s: articles.reactivetrainingsystems.com/wp-content/uploads/2015/11/E1RM-TABLE.png It's a close enough approximation. Just keep in mind that if your 1RM is 315 and you want to do a single set of 5 @ 8, it's 81%. If you plan on doing multiple sets, then drop 0.5 RPE or so per set. This is just a general rule of thumb I've used, but it'll get you started.

[@brois841]

To be clear, what I meant was, if you plan on doing 3x5 and your want your last set to end on @8, then look up 5 @7 and you'll land on ~79%. Hope that helps

[@BarbellMedicine]

LAGman91 who is Dr Eichenbaum?

[@FacelessProjects]

No link in the description.

[@ibrahimtastekin275]

kzbin.info/www/bejne/Z3nRgJ-Gns9rbac Here you go.

[@TiberiusStorm]

I'm having issues with my hands going numb a lot. I had a carpal tunnel test that was negative, but it's not explaining to me what is going on here. Any good advice welcome!

[@TheMuffinMan892]

Go to the doctors and ask them to tesy you for something called reynauds disease. There are a few symtoms and numb hands is one of them. Is basically constricted blood vessles makeing it hard for good bloodflow. When they ask you why you think you may have it tell them numb hands. I think its one of the beginning symtoms. It is treatable though. Can never be too safe am I right? Worth looking into anyway I think.

[@TheMuffinMan892]

I realise how late I am here lol

[@colin-kun3611]

Micheal Lucey Im confused as to why patients do not simply ask their doctors to tell them exactly what’s going on. I don’t think doctors would mind explaining it in way, so that normal people would understand.

[@steldrums87]

same here..It came out my abused wrists (weighlifting , drumming , labor work) was the problem..i solved it with powerlifting hooks ( for rowing , pull ups , deadlifts ect.. )

[@zombiedrumma]

It would seem Jordan hasn't dug to0 far into RP's volume landmark concepts; his mistaking of MRV as a specific number of reps with which you can elicit hypertrophy is not an accurate representation of the concept. MRV, much like MEV, MAV, and (to a certain extent) MV, is a floating value that changes slightly due to various factors related primarily to fatigue management.

[@zeljko4189]

These videos are more informative than Jason Blahas.But Blaha is bigger in person.

[@zeljko4189]

Corey Lambrecht That would be lit!

[@johnnycto7576]

Yep. Blaha's arms are like 21 inch. What, what?

[@TSYouTuber]

Is this guy saying 5/3/1 isn't good? Or just if you're trying to also do conditioning with it?

[@Kongorofl]

He is saying it isn't good. Also said and explained it in another Q&A of the barbell medicine podcast.

[@PdPete11795]

Yeah that's correct. Both Jordan and Austin dislike the 5/3/1 and TTM programs because they lack volume at high intensity. Just watch Part 1 and 2 of this series to get the in-depth reasoning for their opinions.

[@l.v7344]

I would love to see Jordan to give a read to Wendlers newer stuff. He still would not need to "Like" the program, but would give his criticism some reliability. He is a scientist, so he must now the importance of concept and background work. He has basically just attacked to the base program and refuses to have any proper dialogue.

[@dianabrown9391]

I’m one of the people they described, I don’t want to add weight until my form is right. I’ve been in a car accident and my back tweaks out often if I’m too tired and don’t keep the bar over mid foot. How is that a bad thing tho? Wouldn’t good form prevent injuries, they made it sound bad. Love your content but would love some clarification.

[@louderthangod]

My guess is that if you’re goal is to be stronger then some minor form breaks when doing maximal effort lifts is okay. Sounds like because of your back, your current focus might be on recovery and muscular-skeletal health butting a greater emphasis on form to not exacerbate your injury till you’re healthy enough to focus on having strength as a priority.

[@danielmelvin4525]

Well Rip says the same thing in the books work on form till it’s right than add weight, but also sometimes people keep Overthinking form and sometimes weight on bar makes form better so you gotta just put it in at some point and not overthink everything.

[@_That_Dude]

damn why is he so against the texas method...ive seen alot of gains on that method...squat 300x5x3 to 365x5x1, bench 195x5x3 to 245x5x1, dealift 365x5x1 to 405x5x1 in 4 months??

[@brois841]

Dave, first of all, I bet you weren't doing pure TM... it's always modified and for good reason. Alan actually has a video about his current programming compared to TM and the volume is MUCH higher. I did TM for a long time, was a staunch supporter, but now know better. The typically recommendation I see is if you run TM, run it for a single linear cycle, like a novice progression and switch to a proper int/adv program.

[@Dissapointment4]

no ones saying you can't get gains. its just his opinion that it isn't optimal.

[@aa_ii_oo]

8 hours that’s it??? Damn my coaches used to have us at 20 hrs a week practice minimum shit sucked

[@JackgarPrime]

I think he meant "how much time do you have to train" as in "How much time in a week do you have available to do barbell training", not "what amount of time are you required to do hockey practice".

[@getlost1989]

+1

[@ivandavidek3048]

Hello

[@kmonnier]

Ivan Davidek hi

[@greedydave]

Does he ever elaborate on why he dislikes the Texas Method so much?

[@freneticfanatic]

David Hyam listen to the Barbell Medecine podcast. He explains it in detail. Long story short, it's just not as efficient a training method as most people think.

[@brois841]

LOL, yeah, he's written articles about it... I used to argue with him, until I switched to his program and realized he's right. Live and learn.

[@quickflashinfo]

A MINUTE AGO 🙃

[@diegoenme4067]

Why so many drama queens in the comments?

[@nergal2931]

These guys are like Elon Musks of working out.

[@ethanmccormick3271]

Joel seedman is the Elon Musk of working out, a grifter who doesn't know what he's talking about but claims the science is on his side while fleeing from one scam to the next

[@MAGAMAN]

"Science is true whether you believe it or not" Well, not really. Scientific "facts" are proven to be wrong all the time. As a doctor, you should be well aware of how many studies on medicines and foods are proven to be wrong. New information comes along all the time that disproves old "facts" constantly. Look at eggs and sodium for an example.

[@fuckfuckiluvesex]

Nigga, eggs ARE proven to increase blood cholesterol levels.

[@RoadToDocByRoidAlex]

OlavHaraldsonDenHellige ! In rabbits.

[@Dirtkid98505]

And proven to not raise blood cholesterol in people with a total score over 200 when compared to egg mcmuffins!

[@NeonBornSpartan]

+Get over that wall No, it's people's interpretation of a test and it's results that can lead to a misleading statement that is then considered factual.

[@brois841]

Get over that Wall, true, but I think he's referring to blatant BS. It's a broad-brushed statement made to prove a point. P.S. In a purely scientific context, facts can't be "disproven;" facts are facts. People's understandings/interpretations/explanations of those facts (i.e. theories) are revised constantly.

[@microecosystem3062]

9th like

[@bluedogguy]

"Since Alan Thrall became associated with Starting Strength, his videos have gotten so much more entertaining and fun to watch!" said no one. Ever. Are those guys the fun police or what? I watched Alan because he was different. I'm really disappointing he's going this cookie-cutter "serious strength coach" route.

[@GeneralSouL99]

actually i like his videos more since he started to go this route....

[@mattjoe182]

GeneralSouL same.

[@dylanthorburn9711]

Said me actually, pretty informative stuff, I don't see the problem with these videos they're dope AF

[@dakotagower86]

I watch Alan because he makes good content. He’s funny. He’s entertaining. He is his own person.

[@scottcampbell8841]

Should he apologise for actually wanting to improve peoples health and strength? Get real

[@calmandrage]

Always on KZbin. Got first 😬

[@ianstull5384]

Parimal Singh *doesnt have a life because he wasted too much time on KZbin

[@calmandrage]

Swole Tiger Studios And you got pissed for no reason. Come on dude.

[@ianstull5384]

Parimal Singh hehe sorry just jokes man I spent more time on KZbin then u at least 4 hours a day minimum bro lol😂😂😂

[@calmandrage]

Swole Tiger Studios 🙃 It's ok man. Stay strong 💪

[@ianstull5384]

Parimal Singh yeah it's been a rough couple a weeks without hearing rich talk about his dick to ball ratio

[@RynouGaming]

Was i supposed to learn from this, nothing they said had any value

[@BarbellMedicine]

RynouGaming oh for sure, a lot of this is just common knowledge you can pick up with an associates degree and internet access. Oh wait..

[@staywoke4196]

nice troll

Europeans is smaller? Oh really? :P

[@milosmandic6129]

Marcus Langeström they are just fatter

[@VladDTeach]

Its true average american bone strucuture is thicker and broader than most european countries, i can easily recognize amercian tourists by their size

[@jedi77palmer]

@@VladDTeach where do you think Americans came from?

[@foleydvm]

these guys to me just come off so cocky and arrogant. I loved alan's channel but now it has turned into a mark rippetoe channel with guys who are less interesting and entertaining than rip giving the advice. just my opinion. sorry . i used to really look forward to alan's unque views and videos and the humor

[@HooDRidEWhiteY]

foleydvm agree

[@Baloo0254]

what good is a unique view if it's wrong?

[@vonkaiser6115]

Dem Apples why is being more unique more important than facts?

[@ShallKnot]

Dem Apples entertainment > gainz Gotta pacify the mind to confuse the body, right babe?

[@staywoke4196]

I'd be cocky and arrogant too if there were people out there getting 10x the views while giving out the wrong information...

[@user-ll7fv6tu7k]

People whose opinions carry a lot of weight with me... Politics: Ben Shapiro; Religion: Bishop Robert Barron; Sports/Baseball: John Miller; Business/Economics: Peter Schiff; Health/Training: Jordan Feigenbaum

[@fitnessgenius6689]

I subscribe to Alan Thrall, I want to see Alan Thrall. Not some nobodies