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Dr. Chad Waterbury joins us today to talk training! Dr. Waterbury shares his advanced knowledge of exercise physiology and the nervous system. He and Ben discuss building a workout, execution mastery, and the role of training on your nervous system. We also dive deep on motor unit recruitment, optimizing recovery, and and the balancing act that is avoiding overtraining.

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Time Stamps

6:00- You need to set off the stimulus for growth, but you don’t want to overwhelm it. Dr. Waterbury’s approach to high frequency training.

9:30- Advancing past a primer phase of training. How to progress your workouts once you have mastered the basics. 

14:50- The importance of mastery in exercise execution. Why you need to master the “rules” before you can break them. 

19:45- Sets, reps, volume and load. How to manipulate the variables of exercise. 

32:30- Matching antagonist exercises. Dr. Waterbury’s thought process for exercise selection.

36:00- Is soreness synonymous with exercise or a sign of overtraining?

39:40- The neurophysiology of training. Dr. Waterbury’s unique insight into exercise physiology that he gained from Parkinson’s research.

47:00- Maximizing motor-unit recruitment through tempo. Dr. Waterbury’s paradigm challenging thoughts on the nervous system’s role in training. 

53:00- Tempo vs load for motor-unit recruitment.

55:00- The “nutrition program” of recovery. Why you need to implement mindfulness and gratitude to improve your nervous system’s recovery.

1:05:15- Adapting for endurance and staying out of the lactic system. The reasons that you should avoid overtraining and excessive metabolic acidosis.

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