Dr. Stacy Sims

No. I mean, I come from a huge endurance background and But now I'm traveling, like I live in New Zealand, I'm traveling the world. I have a daughter, I have a business, super busy. And I still want to exercise because one, it helps with stress resilient too. Yeah, I'm like, you know, there's a little aesthetics and vanity in there, of course.

And sprint interval, it's so between lifting three days a week and some sprint training, that's pretty much what I do. Because that's all I have time for.

And sprint interval, it's so between lifting three days a week and some sprint training, that's pretty much what I do. Because that's all I have time for.

And sprint interval, it's so between lifting three days a week and some sprint training, that's pretty much what I do. Because that's all I have time for.

Yep. And sometimes I put that on the end of my strength training because if I'm already at the gym, I might finish with some aerodyne bike, you know, 30 seconds as hard as I can go. So I'm maximizing time. So I don't spend any more than 45 minutes to an hour in the gym.

Yep. And sometimes I put that on the end of my strength training because if I'm already at the gym, I might finish with some aerodyne bike, you know, 30 seconds as hard as I can go. So I'm maximizing time. So I don't spend any more than 45 minutes to an hour in the gym.

Yep. And sometimes I put that on the end of my strength training because if I'm already at the gym, I might finish with some aerodyne bike, you know, 30 seconds as hard as I can go. So I'm maximizing time. So I don't spend any more than 45 minutes to an hour in the gym.

So strength training across the board. The type of strength training you do is different. So when we're in our 20s and our early 30s, we can do some of the protocol stuff that is out there for men. Like you're doing your 10 to 12 reps or you're going to failure or you're going in and you're doing a full body workout. You're going to get results.

So strength training across the board. The type of strength training you do is different. So when we're in our 20s and our early 30s, we can do some of the protocol stuff that is out there for men. Like you're doing your 10 to 12 reps or you're going to failure or you're going in and you're doing a full body workout. You're going to get results.

So strength training across the board. The type of strength training you do is different. So when we're in our 20s and our early 30s, we can do some of the protocol stuff that is out there for men. Like you're doing your 10 to 12 reps or you're going to failure or you're going in and you're doing a full body workout. You're going to get results.

As we start to get into our mid-30s and onward, we start to have changes in our estrogen, progesterone, and it doesn't quite work for us. Okay. Because now we need to find an external stress that's going to create the same responses that those hormones used to support. Okay. So now we want to look at more of a power-based type training. What does that mean? Yeah. So 30 and up.

As we start to get into our mid-30s and onward, we start to have changes in our estrogen, progesterone, and it doesn't quite work for us. Okay. Because now we need to find an external stress that's going to create the same responses that those hormones used to support. Okay. So now we want to look at more of a power-based type training. What does that mean? Yeah. So 30 and up.

As we start to get into our mid-30s and onward, we start to have changes in our estrogen, progesterone, and it doesn't quite work for us. Okay. Because now we need to find an external stress that's going to create the same responses that those hormones used to support. Okay. So now we want to look at more of a power-based type training. What does that mean? Yeah. So 30 and up.

So when you're doing the higher reps, it's more of what we call metabolic stress. So that's more like muscle contraction using fuel. Yeah. But it's not an impetus to build lean mass or to become stronger. Right. So this is where I say the power base. So when we're talking about the spectrum of weights and the reps and sets and stuff, power base is zero to six to eight reps. Oh, I love that.

So when you're doing the higher reps, it's more of what we call metabolic stress. So that's more like muscle contraction using fuel. Yeah. But it's not an impetus to build lean mass or to become stronger. Right. So this is where I say the power base. So when we're talking about the spectrum of weights and the reps and sets and stuff, power base is zero to six to eight reps. Oh, I love that.

So when you're doing the higher reps, it's more of what we call metabolic stress. So that's more like muscle contraction using fuel. Yeah. But it's not an impetus to build lean mass or to become stronger. Right. So this is where I say the power base. So when we're talking about the spectrum of weights and the reps and sets and stuff, power base is zero to six to eight reps. Oh, I love that.

I can do less? Yes, but it has to be heavy. Okay. It has to be heavy load. I like that, but okay. Yeah. So that means that you go and you pick up, say we pick up this 20, right? Uh-huh. And you're like, oh yeah, I can do 10 overhead, no problem. Yeah. Maybe I could do two more. Great. So we call that 10 with two reps in reserve. Okay. We want you to be at a six with two reps in reserve.

I can do less? Yes, but it has to be heavy. Okay. It has to be heavy load. I like that, but okay. Yeah. So that means that you go and you pick up, say we pick up this 20, right? Uh-huh. And you're like, oh yeah, I can do 10 overhead, no problem. Yeah. Maybe I could do two more. Great. So we call that 10 with two reps in reserve. Okay. We want you to be at a six with two reps in reserve.

I can do less? Yes, but it has to be heavy. Okay. It has to be heavy load. I like that, but okay. Yeah. So that means that you go and you pick up, say we pick up this 20, right? Uh-huh. And you're like, oh yeah, I can do 10 overhead, no problem. Yeah. Maybe I could do two more. Great. So we call that 10 with two reps in reserve. Okay. We want you to be at a six with two reps in reserve.

So that means I would have you put the 20 down and pick up those 30s and see, can you do six? Really good. Wow. Not failing form. And then could you eke out two more? Great. That's the weight that we want you to use. Gotcha.